Make Healthy Lifestyle Changes Instead
Extreme weight loss diets can sound very appealing, especially if youre looking to drop more than just a few pounds. The problem is these diets can be dangerous, and they often dont even work as promisedcertainly not long-term.
If youre looking to lose weight, its a much better idea to do so by making healthy and sustainable changes to your lifestyle. You probably wont lose weight as rapidly, but as they say, slow and steady wins the race. Experts recommend 12 pounds per week as a safe and healthy goal for weight loss .
Keeping The Weight Off
You may have heard the widely quoted statistic that 95% of people who lose weight on a diet will regain it within a few yearsor even months. While there isnt much hard evidence to support that claim, it is true that many weight-loss plans fail in the long term. Often thats simply because diets that are too restrictive are very hard to maintain over time. However, that doesnt mean your weight loss attempts are doomed to failure. Far from it.
Since it was established in 1994, The National Weight Control Registry in the United States, has tracked over 10,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. The study has found that participants whove been successful in maintaining their weight loss share some common strategies. Whatever diet you use to lose weight in the first place, adopting these habits may help you to keep it off:
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Cutting Calories Strategies for eating more while still losing weight, avoiding portion size pitfalls, and using fruits and vegetables to manage weight.
Check For Sugar In Canned Foods
Canned foods can be a useful and inexpensive addition to your diet, but they can also contain a lot of added sugar.
Fruits and vegetables contain naturally occurring sugars. However, these arent usually an issue since they dont affect your blood sugar the same way added sugar does.
Avoid canned foods that are packed in syrup or have sugar on the ingredient list. Fruit is sweet enough, so go for versions labeled packed in water or no added sugar.
If you buy canned fruits or vegetables that do have added sugar, you can remove some of it by rinsing them in water before you eat them.
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Diet Mistake No : Skipping Meals
Research shows that breakfast skippers weigh more than breakfast eaters. There is a misconception that skipping breakfast — or any meal — saves calories. The truth is that most people who eat fewer than three meals usually end up eating more calories during the course of the day.
Strive for three meals a day. Always start your day with a healthy breakfast, but be careful to choose wisely.
“Even a low-fat muffin can have as many as 400 calories and 5 grams fat,” says Joanne Lichten, PhD, RD, a nutrition consultant and the author of Dining Lean.
A healthy breakfast should contain both protein and fiber. An egg, a piece of whole-wheat toast, and half a grapefruit has only 250 calories and will keep you feeling full until lunch.
Feel Good About Yourself
Being healthy includes feeling good about yourself. Don’t accept the unrealistic images portrayed in the media. At times, there are pressures on top of work and family, which make it harder to maintain a healthy lifestyle. Adopting balanced eating habits can help you feel better about yourself.Fad dieting is one pressure you don’t need in your life. Healthy food and physical activity will give you more energy and leave you feeling healthier. You will also be able to set a good example for your children and look after your family by offering them healthy food.Once a wide range of nutritious foods and physical activity become part of your everyday routine, the idea of dieting will start to seem strange.
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Diets Often Fail Because Of Unreasonable Expectations
The message I heard from doctors was remarkably consistent: people who go on diets often set themselves up for failure by expecting results too quickly, picking a plan that either doesn’t fit with their lifestyle or is impossible to maintain.
Dr. Maria Collazo-Clavell, a Mayo Clinic obesity specialist, said people go wrong when they think about weight loss on a short time horizon: for a summer holiday, an upcoming wedding. “These short-term approaches do not work,” she said.
“The biggest pitfall is trying to lose too much weight too fast,” said Canada’s Dr. Sharma.
Harvard’s Dr. Gillman took a commonsense approach: “People have gained weight over a period of years. They are not going to turn it around overnight. If you try to do that, youre more likely to regain.”
Dr. Freedhoff said he sees people “under-eat, over-exercise, or both at the beginning of weight loss. It’s seductive to see the scale go down.” But they inevitably fail at maintaining an impossible and unrealistic regimen. “Trying to be too perfect is a huge problem for people in diet world,” he added.
“You don’t need to be a saint you need to be a smart sinner,” said Dr. Lawrence Cheskin, director of the Johns Hopkins Weight Management Center.
Again, these insights should be liberating: change a little at a time, and think long term. Patience, these doctors promised, will pay off.
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‘fattening’ Foods To Keep In Your Diet
Nuts are not often considered diet food because they are fairly high in calories. Yet a handful of nuts — rich in unsaturated fat, protein, and fiber — can tide you over for hours. These nutrients help stabilize blood sugar, and help you avoid the hunger swings that can happen when you snack on high-carbohydrate refined foods like rice cakes and cookies.
Even peanut butter, one of America’s favorite comfort foods, has a place on a weight loss diet. Studies have shown that snacking on controlled amounts of peanut butter or peanuts is a good way to control hunger without weight gain. One study published in the International Journal of Obesity showed that people who snacked on peanuts and peanut butter stayed satisfied for two to two and one-half hours and did not experience weight gain.
For a satisfying snack, enjoy a handful of nuts alone or with dried fruit. Pair peanut butter with celery, apple, or banana, or use it instead of butter or cream cheese on bread. Two tablespoons of peanut butter has 190 calories, 17 grams of fat, and 7 grams of protein.
Cheese is another favorite food that is often eliminated on weight loss plans. Yet cheese, like milk and yogurt, contains a package of essential nutrients, including protein, calcium, potassium, and more. The U.S. Dietary Guidelines recommend that adults consume three servings of low-fat dairy each day to help meet calcium, vitamin D, and potassium requirements.
Diet Mistake No : Too Many Liquid Calories
Liquid calories from alcohol, smoothies, coffee with cream and sugar, sweetened juices, teas, and sodas can really contribute to weight gain. One recent study found that Americans get approximately 21% of their calories from beverages.
“When you drink beverages, you dont tend to compensate by eating less because most beverages satisfy thirst and dont impact hunger,” says Gidus.
Switch from calorie-laden beverages to water, club soda, skim milk, vegetable juices, and small portions of 100% fruit juice. If you drink alcohol, do so in moderation, and choose lighter drink options.
Here are some calorie counts for common beverages:
- 12-ounce light beer: 110 calories
- 12-ounce regular beer: 160 calories
- 8-ounce coffee with cream and sugar: 30 calories
- 5 ounces of wine: 120-130 calories
- 6-ounce wine spritzer: 80 calories
- 16-ounce sweetened tea: 160 calories
- 12-ounce diet soda: 0 calories
- 12-ounce soda: 150 calories
- 20-ounce smoothie: 410 calories
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While Fruits Are Considered Healthy Some Do Not Make It To The List Of Foods That Help You Lose Weight Efficiently Because They Are Excessively Sweet Or Have A High Calorie Count Let’s Look At Some Fruits You Should Steer Away From If You Are Looking To Shed Some Kilos
Weight Loss Tips: Fruits to steer away from if looking to lose weight.
Weight Loss Tips: Losing weight requires patience, and lots of hard work to get to the desired goal. It requires you to engage in physical activities, and most importantly eat a healthy diet. You cannot eat healthy one day, and reward yourself with something indulgent the next day and expect your calories to stop taking count of calories. Most health experts suggest adding fibre and protein-rich foods to your diet, so as to stay full for longer which would further prevent you from overeating. It is advisable to consume a diet rich in whole grains, lean-meats, nuts and seeds, low-fat dairy products and fresh fruits and vegetables to lose weight the healthy way. But did you know, not all fresh fruits are meant to be consumed while you are on a weight loss journey? While they are considered healthy, some fruits do not make it to the list of foods that help you lose weight efficiently majorly because they are excessively sweet, or have a high calorie count. Read on to know more about these fruits that you shouldn’t have while you are trying to lose weight.
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Tips For Changing Your Eating Style
Changing your eating habits can be challenging, but you dont have to do it overnight. Start with baby steps, Matteo says. Identify one small positive change you can make first.
She offers these tips for getting started:
- Add before you subtract: Dwelling on all the foods you should avoid is a downer. Instead, focus on what you can add to make your meals healthier. Whats your favorite fruit or vegetable? Can you add just a cup or half-cup of that per day? Matteo says. Think about where you can add in healthier options, especially plant-based foods.
- Drink water: Quenching your thirst with water might help cut down on cravings for soda, juice or other sugary beverages. Even better? Drinking plenty of water is linked to small amounts of weight loss, Matteo says.
- Ask for help: If you arent sure where to start, ask your doctor for a referral to a dietitian. People worry dietitians will try to take away all their favorite treats, but were all about realistic goal-setting, Matteo adds. Well work with you to come up with manageable compromises to help you achieve your health goals.
Foods High In Added Sugar
Added sugar is probably the worst thing in the modern diet. Excess amounts have been linked to some of the most serious diseases in the world today .
Foods high in added sugar usually provide tons of empty calories, but are not very filling.
Examples of foods that may contain massive amounts of added sugar include sugary breakfast cereals, granola bars and low-fat, flavored yogurt.
You should be especially careful when selecting low-fat or fat-free foods, as manufacturers often add lots of sugar to make up for the flavor thats lost when the fat is removed.
Added sugar is one of the unhealthiest ingredients in the modern diet. Many products, such as low-fat and fat-free foods, seem healthy but are loaded with sugar.
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There Really Truly Is No One Best Diet
The experts I spoke to all emphasized that science has now shown us, pretty much unequivocally, that all diets low fat, low carb, Weight Watchers, Atkins, etc. have the same modest results in the long run, no matter their macronutrient composition.
Consider the findings of Dr. Mark Eisenberg, who looked at the research on the South Beach, Atkins, Weight Watchers, and Zone diets for his recent review. He and his co-authors found that no matter the diet, people tended to lose about five to seven pounds in a year, eventually regaining some of that weight later.
This latest bit of research follows otherlarge-scalestudies that have come to the same conclusion. This randomized trial involved 300 women on either low-carb, high-carb, or low-fat diets. The researchers found that, while women on a low-carb diet lost a little more, weight loss through this diet was “likely to be at least as large as for any other dietary pattern.” In other words, there was no “best diet.”
Instead of studying the effectiveness of one diet over another, the researchers I spoke to said they were moving toward trying to understand better how individuals with their varied personalities, preferences, and genetic makeups respond to different lifestyle changes. The future is in figuring out more tailored alternatives to the current one-size-fits-all approach, they said.
- Fried foods
Eat more of the foods at the top, and fewer as you run down the list.
The 25 Worst Foods For Fat Loss
If your goal is to get rid of that stubborn fat hanging around your midsection , then stay far, far away from these foods.
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Can I Drink Diet Soda If I Have Metabolic Syndrome
Cutting out sugar-sweetened beverages is a really important step if you have metabolic syndrome. But what about diet soda?
Some research has linked sugar substitutes in diet soda to weight gain and a variety of health problems. But the connection isnt entirely clear.
Diet soda gets a lot of bad press in the media, but its not so black and white, Matteo says. I definitely dont recommend drinking a lot of it. But if it helps you wean yourself off of sugar-sweetened drinks, I think its ok to drink in moderation but water is still the beverage of choice.