Like many others, you may have a desire to lose a few pounds as quickly as possible. There are some who suggest drinking coffee as a diet aid, but the role of coffee and caffeine in weight loss is highly debated. Caffeine can lose a few pounds or even prevent weight gain, but it can't reduce weight significantly or keep it off permanently. However, drinking coffee wisely and combining it with a healthy diet and exercise will help you lose weight.
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Part 1 of 5: Getting the Physical Benefits of Coffee
Step 1. Reduce hunger with a cup of coffee
One positive trait of coffee is its ability to suppress appetite. Try drinking coffee if you feel hungry or want to eat more. This can reduce hunger until it's time to eat or ease you through long meals.
Consider drinking decaffeinated or half-caffeinated coffee if you don't want to drink a full cup of coffee or it's too close to bedtime. You should avoid coffee in the four to six hours before bedtime if possible. Drinking coffee before bed can disrupt sleep and cause weight gain
Step 2. Combine coffee and water
Although it is a diuretic, coffee does not cause dehydration. However, drinking coffee and water throughout the day can help keep you full longer and avoid the temptation to eat. In addition, you can avoid consuming too much coffee and possibly disrupting sleep.
Try to drink 3 liters of water a day if you are a man and 2 liters if you are a woman. Water is very important to keep the body hydrated, but hunger can also signal thirst, not need food
Step 3. Drink coffee before exercising
Coffee can simulate thermogenesis, which is the body's way of creating heat and energy from digesting food. As a result, some extra calories will be reduced. By sipping coffee before exercising, the body will be able to burn more calories and fat.
Drink about 200 mg of caffeine from coffee for optimal exercise results. It's the equivalent of a medium Americano or a small regular brew from a place like Starbucks
Part 2 of 5: Avoiding the Calorie Trap in Coffee
Step 1. Read the product label
Specialty coffee products are delicious, but sometimes they contain unnecessary extra calories or fat and sugar, which contribute to weight gain. In addition, coffee additives such as cream or sugar will increase the calorie content of coffee. By reading the labels of the coffee products you buy, you can avoid coffee that might get in the way of your weight loss efforts.
Remember that in a weight loss program, each calorie counts even if it is in liquid form
Step 2. Don't use cream and sugar
Coffee contains only two calories per cup. Added cream and sugar can significantly increase the calorie content. If you can't drink black coffee, use skim milk and sugar-free sweeteners.
- Be aware that whipped cream and half-and-half cream and milk mixtures contain 52 and 20 calories per tablespoon, respectively. The cream also contains a lot of fat. Granulated sugar contains 49 calories per one tablespoon. Adding each of those extra tablespoons is the same as adding 100 empty calories. If you usually use more than a tablespoon, it will be additional calories that cause weight gain.
- Don't use butter if you're using butter (as in bulletproof coffee). One tablespoon of butter contains 102 calories and almost 12 grams of fat. Both can hinder weight loss. Try substituting butter for skim or unsweetened nut milk or coconut milk for a richer flavour.
- Make sure you use unsweetened cream and milk. Sweetened milk usually uses sugar or other additives that add empty calories. Read the nutritional value information on the product packaging to find out how many calories are in each serving of the product.
- Consider drinking iced coffee if the taste of black coffee is too strong. The taste of iced coffee is usually lighter. Make sure you don't add sugar.
- Add flavor to regular coffee. Sprinkle some ground cinnamon, cocoa, or honey to sweeten the coffee and help you enjoy the taste.
Step 3. Avoid specialty coffee
Many cafes and coffee shops offer specialty coffees with interesting flavors such as pumpkin spice or mint mocha. However, the drink is more like a dessert that contains hundreds of calories and added fat. If you're looking to lose weight, opt for a simple brewed coffee and go easy on yourself if you want to indulge once in a while.
Read the nutritional value information before ordering specialty coffee. If there is no information, ask the manager for a list of products and nutritional value information
Step 4. Find ways to cut calories
Remember that it's okay to drink coffee with a special taste every now and then. However, if you really want a special drink and also avoid calories, consider adding a lower calorie alternative.
Order the smallest size and ask for sugar-free syrup, skim milk, and artificial sweeteners instead of the regular options. Tell the staff or coffee maker that you don't want whipped cream on top of the coffee. This can reduce a lot of empty calories
Part 3 of 5: Drink Coffee Wisely
Step 1. Drink a healthy amount of coffee
A little coffee has many benefits. Coffee can temporarily suppress appetite and simulate minimal calorie burn. However, excessive coffee consumption can increase stress and insomnia, both of which can lead to overeating. One or two full caffeinated cups of coffee per day is sufficient to aid weight loss. In total, you should not exceed 400 mg of caffeine per day. This is the equivalent of four cups of coffee, 10 cans of cola, or two energy drinks.
Remember that black coffee is the best choice in an effort to lose weight. One cup of black coffee has only 2 calories and no fat. Drinks like soda and energy drinks are high in calories or added sugars that can hinder weight loss
Step 2. Keep some distance
If you want to reap the maximum weight loss benefits from drinking coffee, consider spacing your coffee intake a day. This is not only to provide energy during work or exercise, but also suppresses hunger.
Adhere to daily limits as much as possible. For example, if you can safely drink 4 cups of coffee per day, drink one cup in the morning, one cup at lunch, one cup in the afternoon, and one cup at dinner. Adjust the schedule to find out which is best for you
Step 3. Try half-caffeine coffee
If you want to drink more coffee in a day, try a full-caffeine and decaffeinated coffee bean blend, often called half-caffeine or half-caff. This allows you to safely drink coffee up to eight times a day and may help you lose weight more effectively.
- Make sure you read the product label to make sure the coffee you drink contains half the caffeine. The label also indicates how much caffeine is in one cup. As long as you adhere to a safe daily consumption limit, you can drink as much half-caffeine coffee as you want.
- Make your own half decaf coffee by mixing half regular coffee with half decaffeinated coffee. Another trick is to drink half a cup of regular coffee with half a cup of hot water.
- If you're using a machine like the Keurig, leave the cup (K-cup) in the Keurig, and make again with the same cup.
Part 4 of 5: Adopting a Balanced Diet
Step 1. Eat regular, nutrient-rich foods
. Diet plays an important role in losing weight. Eating three meals a day with a healthy and balanced diet every day can help you lose a few pounds and burn excess fat. Fresh foods that are high in vitamins and minerals, complex carbohydrates, and moderate amounts of fat are beneficial for health and aid in weight loss.
- As a general rule, reduce 500–1,000 calories per day. Remember that you shouldn't eat less than 1,200 calories a day because the results won't be visible (because your body thinks you're hungry so it stores energy and fat) and you'll also suffer from not eating enough. If you want to know the exact number, there's a new tool that can help determine how many calories you need each day to lose weight. There are many sites that can be accessed, including https://www.healthyweightforum.org/eng/calculators/calories-required/ and
- Include a variety of foods from the five food groups into your daily diet and snacks. The five groups are fruits, vegetables, cereals, protein, and dairy products. Make sure you vary your choices to get a variety of nutrients to support health and weight loss. Healthy foods usually contain lots of fiber which keeps you full longer.
- Eat fresh fruits and vegetables such as raspberries, blueberries, broccoli, and carrots. Get your whole grain needs from pasta or whole grain bread, oatmeal, brown rice, or breakfast cereals. For protein, choose lean cuts of meat or poultry, as well as cooked beans, eggs, or peanut butter. Dairy products are obtained from cheese, yogurt, cow's milk and nut milk, and ice cream.
Step 2. Say no to junk food
It may taste good, but junk food is the big enemy of dieting. Unhealthy foods are usually full of fat and calories that hinder weight loss efforts.
- Avoid starchy foods made from refined carbohydrates such as white bread, white pasta, white rice, and pastries. Avoiding these types of foods or choosing whole grain versions can make you feel full and lose weight.
- Read product labels for hidden sugars. Look for words like corn syrup, sucrose, dextrose, or maltose, all of which are types of sugar. Anything with a word ending in "osa" means sugar.
Step 3. Change your diet slowly
Healthy eating can not only be done a few weeks, but a lifetime. Eating healthy can help you lose and maintain weight. When you're excited, you may want to change your diet all at once, but actually a gradual diet will help keep you from falling back into old habits.
- Consider starting by replacing processed or junk food. For example, try brown rice instead of white rice. You can also eat more vegetables than rice. You can also make butterless popcorn or baked spinach chips instead of potato chips.
- Allow yourself to "eat as much" as once a week or if you've reached a certain goal. Pampering yourself once in a while can avoid the irresistible cravings that usually lead to overeating.
Step 4. Plan the meal menu
The food menu will prevent you from bad eating habits. You can make sure you're getting enough calories and nutrients without counting calories again.
- Plan three meals and two snacks each day. Vary the type of food. For example, breakfast with a cup of yogurt with fresh strawberries, whole grain bread, and coffee with skim milk. For lunch, make lettuce with assorted vegetables, grilled chicken, and hummus. For dinner, make a family dinner with fish and a little steamed lettuce and cauliflower. If you want dessert, choose fresh fruit or sugar-free ice cream.
- If you're going to eat out, include that in your plans as well. You can tell if a restaurant has healthy options by checking their menu on their website or calling. Choose some healthy options and incorporate them into your meal plan. Make sure you stay away from buffet tables, bread baskets, dishes with heavy sauces, and fried foods. Ask for espresso instead of dessert unless you're going to bed soon.
Part 5 of 5: Doing Regular Physical Activity
Step 1. Exercise regularly
The combination of physical activity with coffee and a healthy diet can help you lose approximately 0.5–1 kg per week. Physical activity five to six days a week can help you reach your desired weight faster.
- Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. As a general rule, you should try to exercise for at least 30 minutes every day to lose weight. If you can't exercise 30 minutes at a time, divide it up to make it easier. For example, do two exercises of 15 minutes each.
- Choose an activity that you enjoy, such as walking, jogging, swimming, or cycling. Remember that team sports or other activities such as trampoline jumping or jumping rope are also included in weekly sports.
Step 2. Do strength training
Muscle burns more calories than fat cells, even at rest. So muscle will help burn calories while you sleep. Adding strength training to your daily activities can help you lose weight faster. There are no specific guidelines for the length of strength training, but aim for at least two days each week.
- Consider consulting a certified trainer before starting. A coach can help find the best form of strength training for your needs and abilities.
- Do exercises that involve the whole body. For example, strength training such as squats and lunges will work your legs, abs, and upper body as well. Try a resistance rope if the weight seems too heavy.
- Another way to strengthen your body is to do yoga or Pilates on a regular basis. You can do yoga or pilates at home on DVD, from the internet, or in the studio.
Step 3. Allow your body to rest
Just like diet and exercise, rest is also important for health. Not getting enough rest actually makes you gain weight because the body is more stressed. Sleeping less than seven hours per night can also reduce and cancel out the benefits of other healthy habits.
- Take one full day of rest per week. It helps the body build muscle and recover from exercise or stress. Maybe you need to combine rest days and "eat days."
- Get at least seven hours of sleep each night and aim for eight to nine hours. Try a 30-minute nap if you feel tired.
