Dietary Tips For Losing Weight In A Healthy Way

Cut Back On Sugar

Cutting back on sugar could help patients eat fewer calories, and studies suggest it could reduce insulin and leptin resistance, both of which are linked to weight gain. Reducing dietary sugar intake could lower inflammation as well. Insulin resistance is associated with increases in abdominal fat levels, and leptin resistance increases appetite. In the United States, major health organizations currently recommend that women aim for no more than twenty-five grams of added sugar intake each day. Ideally, men should consume no more than 37.5 grams of added sugar per day. Added sugars are often hidden in store-bought crackers, cookies, baked goods, sauces, and bread. Nutritionists suggest patients carefully read the nutrition labels on these items. Added sugars must be declared on the nutrition label, and patients may need to check multiple brands to find the item that is lowest in added sugar. To cut back on sugar, it can help to track daily sugar intake with a calorie-counting app.

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Eat Spicy Foods

Individuals who are trying to lose weight may want to eat spicy foods. A 2011 study conducted at Purdue University found that adding at least half a teaspoon of cayenne pepper to meals helped patients burn more calories when compared to a control group who did not consume cayenne. Consuming cayenne also reduced appetite, and participants reported fewer cravings for foods high in salt, fat, or sugar. An additional study found that regular consumption of cayenne could increase daily calorie expenditure by up to 119 calories. In addition to cayenne, patients might want to consume other spicy foods such as chili peppers. These can easily be added to soups, sauces, and salads. Individuals who cannot tolerate spicy foods could supplement their diet with a capsaicin tablet instead.

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