Top 5 Proven Eating Habits That Guarantee Weight Loss - Lose Weight and Live Healthy

Top 5 Proven Eating Habits That Guarantee Weight Loss - Lose Weight and Live Healthy

Top 5 Proven Eating Habits That Guarantee Weight Loss

Can you think of a topic that offers as much conflicting advice as weight loss? What are you supposed to believe when the information is all so contradictory? Should you eat three meals a day, or several? Should you eat carbs, or avoid them? Do you really need to count calories, fat grams or the number of steps you take in a day?

There are hundreds of diets and weight loss programs which promise fast and easy weight loss. You’ve probably tried some of them yourself, only to be disappointed. So how do you determine which advice to follow? One foolproof method would be to look at the scientific evidence. Researchers are continually investigating and testing different weight loss methods, and the results of these studies are often published online.

So let’s take a look at some of the scientifically proven eating habits that guarantee weight loss:

Top 5 Proven Eating Habits That Guarantee Weight Loss

Yes, you have to lower your total calorie intake – this is not up for debate. The best way to do this is to focus your diet on plant-based foods such as fruits, vegetables and whole grains, which are low in calories and will fill you up.

This doesn’t mean having to give up great-tasting food, and there are ways of increasing your veggie consumption that you may not have considered:

Put fruit and vegetables into your salads. Use spinach rather than lettuce, add berries, chopped broccoli, cauliflower, peppers or anything else you might like, and you’ll end up with a low-calorie and filling meal.

Sneak veggies into spaghetti sauce, put them on pizza and add them to soup.

Enjoy vegetables grilled or baked with a little olive oil, or eat them raw.

Many recent studies have shown that eating good quality protein will help maintain muscle mass and reduce body fat during weight loss. Maintaining muscle mass will help you burn more calories.

But you can have too much of a good thing here – too much protein can strain your kidneys and leach calcium from your bones, so aim for an intake of 15 %– 35% of your daily food intake.

Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as lean meats, eggs, fish, soy, low-fat dairy, beans and nuts.

Top 5 Proven Eating Habits That Guarantee Weight Loss

Start reading food labels and stay away from anything that has sugar as one of its main ingredients, along with corn syrup and hydrogenated oils. These substances are harmful to your health as well as your waistline.

Stop eating cakes, candy, cookies, potato chips and ice cream. The ingredients in these foods are proven to be addictive – this is backed up by scientific research. The processing removes or modifies valuable components of food, such as fiber, nutrients and water. This changes the way your body digests and assimilates it, and it stimulates the production of dopamine in your body. Dopamine is a “feel-good” transmitter in your brain, which makes you enjoy the food so much you crave more and become addicted.

When shopping for groceries, travel around the outside aisles of the supermarket – this is where fresh foods are found. The inner aisles are stocked for the most part with the processed foods you want to avoid.

What you drink is just as important as what you eat. Here are some suggestions, again based on scientific research;

Drink lots of water. Thirst is often confused with hunger, and drinking water before meals has been proven to encourage faster weight loss. Lower water intake is actually associated with obesity, as dehydration slows down the fat-burning process.

Green tea is renowned for its ability to metabolize fat. It is something you have to get used to if you don’t really like it at first. There are many different brands which all taste slightly different, so you’re sure to find one you like!

Stop drinking regular and diet sodas – both are associated with obesity. Alcohol is also not recommended if you’re serious about losing weight, because not only does it contain loads of calories, it also has the ability to inhibit eating decisions.

The evidence is overwhelming – writing down your food intake is one of the most powerful tools you can use to lose weight. One study which followed 2,000 dieters found that the number of pounds lost was directly related to the number of days they wrote in their weight loss journal. It has been identified as the single best predictor of whether weight loss will occur.

A regular spiral notebook will do the trick if you’re using pen and paper, or you can buy pre-organized books. There are online journals you can use such as myfooddiary.com or nutrihand.com. And of course there are apps that you can use on your mobile device. One recent study actually found that using a mobile device was more effective in helping people to lose weight than by tracking on paper.

These five habits are guaranteed to help you lose weight. Just be sure to incorporate any changes to your eating habits gradually, and aim to make these changes a permanent part of your lifestyle.

31st January 2015 12:52 am Lose Weight & Live Healthy Comments Off

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