These popular proven strategies to lose weight faster with smoothies are going to help you burn those difficult extra calories from your body.
Homemade smoothies are much healthier than the pre-made ones you buy in the store. Most of them are loaded with sugar, going against the reasons why you added smoothies for weight-loss to your healthy eating plan in the first place. But even the smoothies you make at home can sabotage your weight loss efforts if you are not careful. Here are 4 reasons why your smoothies may not be carrying their weight in your weight-loss efforts.
1. Add Fiber to your Smoothies
If you are not using enough fiber-rich ingredients in your smoothies, you run the risk of feeling hungry sooner than you would otherwise. Fiber keeps you feeling fuller longer because it slows down digestion.
Not only does this prevent a blood-sugar spike (and the resulting crash which heads you straight for something to eat), but the fiber is indigestible meaning it doesn’t add calories to your diet. By including nuts, berries, seeds, fruit and dark green vegetables in your smoothies, you can be sure you are getting enough fiber. Even the type of dark green veggies can make a difference. For example, kale has twice the fiber as spinach.
2. Add Plenty of Protein
Having enough protein in your smoothies works toward weight loss in a couple different ways. The hormone leptin in protein keeps you feeling fuller longer by blocking the hunger signal to the brain. At the end of the day, blocking the hunger signal reduces the number of calories you would normally eat.
Also, the amino acid leucine found in protein helps prevent muscle loss thus forcing your body to burn fat instead of muscle. An easy way to add protein to your smoothies is using protein powder. Use a plant-based milk, peanut butter and oatmeal to up the amount of protein in your smoothies. As far as yogurt, use the plain Greek type. Not only does it contain more protein, but is does not have the added sugar that many other types of yogurt have in them.
3. Don’t Use a lot of Fruit
Fruit makes a smoothie taste good, adds fiber and nutrition, but some fruit is loaded with sugar. And yes, the argument some use is that it is the natural sugar fructose and they are correct … but it is still sugar and still has 9 calories per gram.
Reduce the sugar content by replacing some of the fruit used in your smoothies with lower calorie vegetables, such as kale or spinach. Add in some nuts and seeds for some healthy fat without boosting the sugar content.
4. Don’t Add Sweeteners
If you are using fruit in your smoothies, don’t use an added sweetener. Even the natural ones like honey or maple syrup will add 60 calories per tablespoon – calories (and sweetener) that you don’t need.
Now that you know four of the reasons why your smoothies might be hindering your weight loss efforts, you can make your smoothies more weight-loss friendly and still enjoy the goodness of them.
7 Common Green Smoothie Mistakes to Avoid
Regardless if you are trying to lose weight or not, you should be careful not to make these mistakes when enjoying a green smoothie.
There are mistakes you can make when undertaking any health plan. Avoid the following 7 commonly made green smoothie mistakes and your blended path to health and well-being will provide the most benefits, and the fewest headaches.
- Giving up after a few failed tries. If you make a green smoothie and it doesn’t taste good that is no need to stop making smoothies. You can always add your favorite fruits and vegetables to any smoothie to please your taste buds.
- Not adding water to your blender first. To keep from overworking your blender motor you should add your liquids first, along with a few smoothie ingredients.
- Using the same greens every day. We mentioned earlier that changing up your green smoothie ingredients is important for overall health. Even if you find you have a couple of recipes you really enjoy, you need to discover other recipes that get healthy greens into your body on a regular basis.
- Not buying organic whenever you can. Purchase organic produce if at all possible. This food is as clean as it can be, and usually enjoys a much shorter time from the farm to your grocery store.
- Not washing your produce. Just 1 tablespoon of white vinegar per 1 gallon of room temperature water makes an excellent produce rinse. Let your produce soak for 10 minutes before aggressively rinsing.
- Using unhealthy protein powders. Protein powders are a common green smoothie ingredient. Make sure you are reading your food labels, and use only healthy powders.
- Letting the color turn you off. Some green smoothies will be extremely dark green and brown in color. Don’t let an unattractive looking color keep you from benefiting from these wonderfully healthy beverages.
Avoiding these mistakes will not only help you lose weight, but will also give you the confidence you need to continue your new healthy lifestyle with smoothies.