A lot of us think that the only way to lose weight is to eat less, but Dr. Michael Greger disagrees. He says, “I hate diet books,” but his new 600-page book (lol), “How Not To Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss,” is filled with studies and science-backed strategies to help you drop pounds. It’s not a quick read, but here are a few tweaks he suggests making at every meal to boost weight loss.
- Wet your palate – Greger explains that water is a natural metabolism booster and that “simply drinking a tall glass of water four times throughout the day could wipe out nearly 100 extra calories.” He says chugging two glasses before a meal has a “stomach-filling effect.”
- Choose smarter starters – The first bites you take can make or break a meal and he says if you start with the right ones – like an apple, a clean salad without fatty dressing and tons of cheese, or a veggie-based soup – can “effectively subtract 100 calories out of your diet.”
- Bring on the vinegar – While he doesn’t advise doing shots of vinegar like some fitness bloggers suggest, Greger does suggest using vinegars including balsamic, sherry, white wine, champagne and apple cider to flavor meals and to help stabilize blood-sugar levels.
- Focus on food – Go screen-free for meals because eating while distracted drives us to eat more.
- Go slow – We’re all busy, so we’re used to rushing, but if there’s one place to take your time, it’s when you’re eating. Greger says spending 20 minutes on each meal allows your body to recognize when it’s full, so you don’t overeat.
Source: New York Post