Want to drop a size or two this month? It’s more possible than you think! Incorporate the following diet secrets into your daily routine to naturally boost your metabolism, automatically lower your daily consumption of calories and keep your motivation going strong so that you drop excess fat quicker than ever before.

 
Get Fit Newsletter February 27, 2017
3 best diet secrets
Want to drop a size or two this month? It’s more possible than you think! 

Incorporate the following diet secrets into your daily routine to naturally boost your metabolism, automatically lower your daily consumption of calories and keep your motivation going strong so that you drop excess fat quicker than ever before. 

Diet Secret #1: Weigh In Daily 

Tacking your weight on a daily basis is a really simple way to drop pounds. 

A recent Duke study showed that participants who weighed themselves daily lost substantially more weight than participants who weighed themselves five times per week or less. 

The act of getting on the scale and seeing your weight helps to understand how certain behaviors translate into weight gained or lost. If you ate a salty, carb-filled meal for dinner then you’ll visibly see the number go up when you step onto the scale the next morning. This will likely prevent you from repeating the weight-promoting behavior again and will keep your motivation on track. 

Diet Secret #2: Switch to Green Tea 

Drop pounds by simply switching from soda to unsweetened green tea. 

The average soda drinker ends up consuming over 65,000 extra calories from their beverage of choice each year, calories that quickly add up to pounds gained. Even if your soda of choice is diet, this simple swap will result in pounds lost. 

While diet soda doesn’t contain calories, there is evidence that the chemical compounds found in diet soda spike your hunger hormones, causing you to overeat. Unsweetened green tea, on the other hand, is calorie free and contains catechins that have been shown to help increase metabolism. 

Diet Secret #3: Go Gluten Free 

You don’t have to be allergic to gluten to benefit from a gluten free diet. 

A Columbia University study reported that gluten triggers fattening biochemical changes, due in part to genetically altered wheat. These fattening biochemical changes are in addition to the high calorie counts of most gluten-containing foods, which means that avoiding gluten will help you drop weight twice as fast. 

Rather than jumping from gluten-filled grain products to gluten-free grain products, do your best to trim even the gluten-free grains from your diet. This can be achieved by swapping out tortillas for large lettuce leaves and traditional noodles for noodles made from vegetables. 

Don’t forget to exercise: the quickest way to reshape your body is with a combination of exercise and smart eating. Please feel free to call or email me to get started on your body transformation. That’s what I’m here for!

 

Bonus Diet Secret #4! Meal frequency and body composition.​ ​
A study looked at individuals that either ate 5+ times/day, 3-4 times/day, or 1-2 times/day. What did they find? Statistically, meal frequency DID NOT matter in regards to body composition! Body fat loss was the same across all eating patterns. Surprisingly enough, there was a trend for 1-2 meals to cause the most body fat loss.

The take home message is that when your goal is fat loss eat for when it's convenient for you. You don't have to eat 5+ times/day because you think it's going to "increase your metabolism." The research shows that when in a calorie deficit body fat loss is the same regardless of the meal frequency. 

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Turkey Snack Meatballs
Wholesome snacking can be just as quick, simple and convenient as junk food snacking. Really! All it takes is a little bit of forethought. Make a batch of these Turkey Snack Meatballs on the weekend to set you up for a week filled with smart, healthy snacking. And just like that you take another giant step towards that leaner, healthier, more energetic you. The best version of you. 

Servings: 20 

Courtesy of RealHealthyRecipes.com 

Here’s what you need…

  • 1 lb ground turkey
  • ½ cup yellow onion, diced
  • ¼ cup red bell pepper, diced
  • 2 Tablespoons fresh mint, minced
  • 2 Tablespoons red curry paste
  • 1 teaspoon ground cumin
  • 1½ teaspoon fresh ginger, minced
  • ½ teaspoon ground coriander
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
Instructions:
  1. Preheat the oven to 350 F and lightly grease casserole pan with olive oil.
  2. Combine all ingredients in a large bowl, shape into 20 meatballs and place in the prepared pan.
  3. Bake for 25 minutes or until cooked through. Enjoy!
Nutritional Analysis: One serving equals: 50 calories, 2g fat, 3g carbohydrate, 116mg sodium, 1g sugar, 0g fiber, and 5g protein. 

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