The idea that drinking coffee can help with weight loss has been around for a while, but is it really true? In recent years, there has been evidence that consuming coffee in the evening may actually help with weight loss if done correctly.
Studies have shown that coffee can help boost the metabolism temporarily, which can help the body burn more calories. As well as this, the caffeine in coffee can help suppress appetite, meaning that those who drink it in the evening are less likely to make bad food choices.
However, experts have warned that drinking coffee later in the day can negatively affect sleep quality, as the caffeine can remain in the body for up to 12 hours. Sleep deprivation can lead to cravings for high-calorie foods and poor food choices, which can sabotage weight-loss efforts.
It is also important to note that when weight loss is attempted, diet and exercise must always be taken into consideration. Too much coffee can cause dehydration, as well as a spike in heart rate, which can have an adverse effect on overall health. Therefore, moderation is key when drinking coffee at night, or any time of the day.
Another factor to consider when drinking coffee after dark is that it should be taken in its purest form. This means avoiding sweeteners and creamers, which can add extra calories. Instead, opt for black coffee or herbal teas to avoid unnecessary calories.
Alternatives to coffee
If you are keen to lose weight but do not like coffee, there are several alternative beverage options available. If a caffeine fix is desired, green or black tea is a great alternative, as it contains significantly less caffeine than coffee. It also contains beneficial antioxidants, which can help boost the metabolism.
Green tea can also be used to curb cravings because of its ability to help the digestive system. Ginger tea is also a great option and has been found to reduce inflammation and improve digestion, both of which can help with weight loss.
Alternatively, plain or sparkling water is a great option as it helps to rehydrate the body. Incorporating lemon and cucumber slices in the water promotes better digestion and can help flush out toxins.
Herbal teas can be a great way to end the day, as some are caffeine-free and steeped with soothing properties which can help calm the mind and improve sleep quality. Examples of herbal teas include chamomile, lavender, lemon ginger and peppermint tea.
Healthy snacks to eat at night
If you find yourself wanting to snack at night, it is important to make sure the snacks are healthy and nutritious. Swapping out processed and sugary snacks for healthier options can help anyone on their weight-loss journey.
High-fiber and protein-rich snacks such as nuts, seeds and avocados are great options and help to provide a feeling of fullness, which can stop the urge to snack later on. Greek yogurt, raw veggies and hummus is another great snack that won’t load on too many calories. Fruits such as apples and oranges are a great snack as they provide natural sweetness.
Moreover, protein smoothies and overnight oats are also great calorically-controlled snacks that can be whipped up with minimal effort. For something more substantial, a piece of whole-grain toast topped with avocado and a teaspoon of honey is a great way to satisfy those late-night cravings.
Tips for incorporating coffee into a weight-loss regime
If you choose to drink coffee at night, there are certain tips that can help you make sure it is beneficial to your weight loss. Firstly, watch your portion size. Taking too much can do more harm than good, and can also increase the risk of dehydration.
Secondly, be mindful of what you’re adding in to your coffee. Too much sugar and cream can add hundreds of calories to your cup, which could put an end to any weight loss efforts. Therefore, keep it black or opt for low-fat milk or sugar substitutes.
Coffee should also only be consumed an hour or two before bed, not before going to sleep. This is to make sure that the effects of the caffeine don’t keep you awake. Finally, be sure to maintain a healthy diet and exercise regime to ensure that your weight-loss journey is successful.
Motivation Strategies for Weight Loss
Sticking to a weight-loss plan can be difficult and often requires a lot of motivation. One way to stay motivated is by setting achievable goals and tracking progress. Celebrating small successes can also keep motivation high and help recognize any progress made.
Exercising with a friend can also be a great way to stay motivated. Having someone to exercise with can reduce the temptation to give up, as well as make exercise more enjoyable.Another effective motivation strategy is to reward yourself. Treating yourself to something small when you stay on track or achieve a small goal can be a great way to motivate yourself to continue.
Finally, visualization techniques can also be used. Visualizing yourself in the future after reaching a goal can help to stay focused and motivated. Planning ahead and imagining what needs to be achieved can help to keep going on those tough days.
