For some people, it is easy to put on weight over Christmas, however it is possible to maintain weight or even lose weight over Xmas. If you are committed, and want to maximise weight loss potential, then it only requires small steps and changes to take place. Over the next coming weeks, we will have 8 tips on how to lose weight over Christmas.
Here is the first tip on how to lose weight over Christmas:
1. Get Adequate Protein
Protein sources include eggs, fish and meat. Dairy products also contain protein but depending on your tolerance to dairy, it may be best to limit or avoid dairy intake. When you increase your protein intake, the branch chain amino acids are metabolised in your muscles which enables you to benefit from better muscle function, health and enhanced calorie burning. A high protein breakfast can increase your metabolic rate by 30 % for as long as 12 hours, the calorie burning equivalent of a three to five mile jog. Eating eggs for breakfast rather than toast has been shown to boost weight loss.
According to Mark Sisson “Proteins are digested slowly, don’t flood your bloodstream with glucose and then leave you sprawled out in post-carb crash“. It’s easy to feel full and not overeat when eating Protein compared with eating carbohydrates/sugar. For example, it’s much easier to eat a box of Pringles than it is to eat 3 steaks. Protein promotes satiety which is important when trying to lose weight.
Donald Layman, Ph.D has found that a high protein diet in combination with lower carbohydrates (150 grams per day) is effective in aiding weight loss and blood sugar metabolism.
Here are a few excellent examples of quality protein to include:
- Beef – Preferably grass fed
- Chicken – Organic if possible
- Wild Salmon – Farmed salmon is fed cheap feed and doesn’t yield the desirable omega 3
- Free Range Eggs
How to lose weight series
How To Lose Weight – Part 2 (Eat Fat)
How To Lose Weight – Part 3 (Eat Veggies)