Coffee is a popular dieting drink because it contains caffeine, a stimulant that suppresses appetite while providing energy. This energy boosts the metabolism and aids in exercise and weight loss. A coffee diet has the potential to be a very effective one if adhered to correctly. Moreover, one beneficial thing about coffee is that most people like it already and drink it first thing in the morning. You can lose weight fast on a coffee diet by following the tips listed below.
Relationship Between Coffee and Weight Loss
Caffeine increases the activity of your central nervous system, heart and muscles. And getting 100 milligrams of caffeine a day, which is the amount found in 1 cup of coffee, may help you burn an extra 9 calories an hour, according to the Office of Dietary Supplements. Caffeine may also suppress your appetite.
However, 9 calories isn't a ton of calories and may not enable you to lose much. Also, after some time, your body builds up a resilience to caffeine, invalidating any of the weight-lessening benefits, which implies Coffee alone can't enable you to lose weight quickly.
While coffee can complement your weight-loss efforts, if you want to lose weight fast, you need to create a calorie deficit, which means you need to eat fewer calories than your body needs, burn more through exercise or both. If 1 pound of fat has 3,500 calories, creating a 1,000-calorie daily deficit can help you lose 2 pounds a week. Losing more than 2 pounds a week may risk muscle loss, which may slow down your calorie-burning metabolism and your rate of weight loss.
Balance your deficit cutting calories from your diet and moving more to burn calories. Swap your morning cup of OJ for a fresh orange to save 50 calories at breakfast. Use herbs and spices on your veggies instead of butter or oil and save 100 calories per tablespoon. Instead of your usual can of soda at lunch, drink seltzer with lemon to eliminate another 150 calories. Those with a sweet tooth can easily cut 200 calories from the day by eating a bowl of berries for dessert instead of ice cream.
The number of calories you burn with activity depends on what you're doing and your weight. A 155-pound person burns 260 calories in a 30-minute aerobics class or a 30-minute game of tennis, while a 185-pound person burns 310 calories doing the same activities.
Avoid Additives
Avoid adding fattening ingredients, such as sugar, creamer, milk, honey, whipped cream and others to your coffee. Coffee itself contains virtually no calories. However, add several high-calorie ingredients to it, and you've created quite a fattening drink. Your goal is to lose weight, and adding calories to your coffee is only going to result in weight gain rather than loss. If you happen to purchase coffee at a coffee shop or restaurant, order non-fat rather than Frappuccino’s, macchiato and lattes loaded with calories.
Drink Coffee Between Meals
Drink coffee in the morning and between meals. Most people already drink coffee in the morning to get them going, so the first step won't be that difficult to adopt. Drink coffee between meals because to prevent you from snacking between meals--most people snack between meals when they get hungry. However, if you drink coffee rather than snack, your appetite will be reduced by caffeine, which will prevent you from snacking and consuming unneeded calories. Moreover, the caffeine will provide you with an energy boost that will get you to your next meal as well.
Health Benefits and Concerns With Coffee
While the benefits of coffee for your weight loss may be short-lived, the hot beverage may help you in other ways. Drinking moderate amounts of coffee, which is up to 4 cups a day, may help reduce your risk of diabetes, heart disease, liver cancer and Parkinson's disease, according to the Harvard School of Public Health.
However, coffee may not be the right fit for everyone. If you're sensitive to caffeine, drinking coffee may make you jittery, anxious or increase your heart rate. Too much caffeine may also make it hard for you to get a good night's sleep. And not getting enough sleep can sabotage your weight-loss efforts. Poor sleep habits affect the hormones that make you hungry, so you may eat more, according to Harvard Health Publications, and not getting enough sleep is associated with poor food choices.
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