More Weight Loss Tips!

We know that carrying excess weight increases risk of type 2 diabetes, heart attack, stroke, certain cancers, back and joint pain, and more. Anyone who has tried knows that reaching or maintaining a healthy weight can be difficult. In todayโs instant-access media culture, information, advice, and products promising to melt away unwanted fat abound. Sifting through all the misinformation and trying to separate fact from fiction can be frustrating. Here is the truth about some common weight loss myths and misconceptions:
๐ ๐ฌ๐ง๐ #๐ญ:ย ๐ง๐ผ ๐น๐ผ๐๐ฒ ๐๐ฒ๐ถ๐ด๐ต๐, ๐ ๐ต๐ฎ๐๐ฒ ๐๐ผ ๐ฐ๐๐ ๐ผ๐๐ ๐ฎ๐น๐น ๐ฐ๐ฎ๐ฟ๐ฏ๐ (๐ผ๐ฟ ๐ฎ๐น๐น ๐ณ๐ฎ๐).
Iโve talked about this before but letโs reiterate the pointโ Cutting out an entire category of nutrients is never a good idea from a health standpoint. Our bodies require a diversity of nutrients to function. Butโcall it Atkins, Paleo, or ketoโlow-carb eating is the current rage. โMost modern carb-rich foods are ultraprocessed and high in refined starches or sugars: white bread, white rice, breakfast cereals, refined crackers, potato and corn chips, fries, bakery desserts, sweets, soda, and so on,โ says Dariush Mozaffarian, MD, DrPH, dean of the Friedman School and editor-in-chief of Tufts Health & Nutrition Letter. โA โlow-carbโ focus can help people avoid such products.โ
But many other carbohydrate-containing foodsโlike fruits, vegetables, minimally processed whole grains, beans, and legumesโare important for health. They provide dietary fiber and phytochemicals, which have many positive metabolic effects and also are crucial to maintaining a healthy gut microbiome.
Avoiding fats may seem like a good option for weight loss because fats have more than twice the calories per gram compared with carbs and protein, but research shows this is not a good strategy. โMany trials have shown that higher fat diets, including Mediterranean-style diets and low-carb diets, are better than low-fat diets for weight loss,โ says Mozaffarian. โAnd avoiding fat cuts out healthy unsaturated fats, like those found in nuts, seeds, fish, avocados, and plant oils.โ
๐ ๐๐๐ต-๐ฏ๐๐๐๐ถ๐ป๐ด ๐ฎ๐ฑ๐๐ถ๐ฐ๐ฒ: Focus on eating a Mediterranean-style diet that includes minimally processed fruits, vegetables, nuts, whole grains, beans, legumes, and plant oils rich in phytochemicals; moderate fish and dairy; occasional unprocessed meat; and low intakes of highly processed foods including refined starches, sugars, and salt.
๐ ๐ฌ๐ง๐ #๐ฎ:ย ๐ช๐ต๐ถ๐น๐ฒ ๐โ๐บ ๐น๐ผ๐๐ถ๐ป๐ด ๐๐ฒ๐ถ๐ด๐ต๐, ๐ ๐๐ถ๐น๐น ๐ฏ๐ฒ ๐ต๐๐ป๐ด๐ฟ๐.
Some of the best weight-loss foods are actually the most filling! Research suggests that minimally processed foods that are also high in dietary fiber (such as fruits, vegetables, nuts, beans, and whole grains) are the most satisfying. This is possibly because they are digested more slowly and the slower release of starch and sugars into the bloodstream helps us to feel satisfied longer. โRandomized trials by Susan Roberts, PhD, from Tufts show that low-glycemic, high-fiber diets both help people lose weight and reduce hunger,โ says Mozaffarian. โAnd, a recent trial by Kevin Hall at the National Institutes of Health found that people are hungrier, eat more, and gain weight when eating ultraprocessed foods; and they feel more full, eat less, and lose weight when eating minimally processed foods.โ Higher-fat, low starch, low-sugar diets also seem to help with satiety.
Knowing the facts can help take off pounds and inches.
๐ ๐๐๐ต-๐ฏ๐๐๐๐ถ๐ป๐ด ๐ฎ๐ฑ๐๐ถ๐ฐ๐ฒ: Fill your plate with minimally processed fruits, vegetables, nuts, beans, and whole grains, which are high in dietary fiber, and foods rich in healthy fats to help with both weight control and hunger.
๐ ๐ฌ๐ง๐ #๐ฏ:ย ๐ช๐ฒ๐ถ๐ด๐ต๐ ๐น๐ผ๐๐ ๐ฒ๐พ๐๐ฎ๐น๐ ๐ณ๐ฎ๐ ๐น๐ผ๐๐.
Losing weight without staying active can lead to loss of muscle along with fat. Preserving (and even increasing) muscle mass is important for long-term health and for maintaining weight loss. Muscle has a positive impact on metabolism, the rate at which the body burns calories. Less muscle means fewer calories burned in a day.
Being active is important, but nearly all studies show that physical activity alone does not result in long-term weight loss. According to a 2018 review of studies published in the journal Progress in Cardiovascular Diseases, activity aloneโresistance training, aerobic exercise, or a combination of bothโresulted in zero to three percent weight loss, while weight-loss diets in combination with aerobic activity (like brisk walking, swimming, or bicycling) resulted in five to fifteen percent weight loss. While activity burns calories, it may increase hunger. Changing your diet is the most powerful way to lose weight, and adding exercise is even better.
๐ ๐๐๐ต-๐ฏ๐๐๐๐ถ๐ป๐ด ๐ฎ๐ฑ๐๐ถ๐ฐ๐ฒ: To avoid losing muscle, eat a healthy diet (like a Mediterranean-style pattern) while increasing your activity. If possible, include modest strength training exercises. Choose activities you enjoy and that fit with your schedule, making physical activity a welcome part of your lifestyle.
๐ ๐ฌ๐ง๐ #๐ฐ:ย ๐๐ผ๐ป๐๐๐บ๐ถ๐ป๐ด ๐๐ถ๐ ๐๐บ๐ฎ๐น๐น ๐บ๐ฒ๐ฎ๐น๐ ๐ฎ ๐ฑ๐ฎ๐, ๐ผ๐ฟ ๐ณ๐ฎ๐๐๐ถ๐ป๐ด ๐ณ๐ผ๐ฟ ๐ฎ ๐ฝ๐ฎ๐ฟ๐ ๐ผ๐ณ ๐๐ต๐ฒ ๐ฑ๐ฎ๐, ๐ถ๐ ๐ฏ๐ฒ๐๐๐ฒ๐ฟ ๐๐ต๐ฎ๐ป ๐๐ต๐ฟ๐ฒ๐ฒ ๐๐ฟ๐ฎ๐ฑ๐ถ๐๐ถ๐ผ๐ป๐ฎ๐น ๐บ๐ฒ๐ฎ๐น๐.
The concept that eating smaller, more frequent meals throughout the day will help people eat less is not proven. For some people, eating every two to three hours may prevent blood sugar drops and the overeating that can result from increased hunger between meals. But other people may end up eating more if they eat multiple small meals. Similarly, while intermittent fasting may work well for some people, it may not help others. While more research is needed, studies to-date suggest that all these choices are reasonable and safe. Until more evidence arrives, the effect of meal frequency appears highly individualโsee what works best for you.
NOTE:ย Personally, I think thereโs a benefit in eating smaller, more frequent meals throughout the day but the key is SMALLER & MORE FREQUENT.
๐ ๐๐๐ต-๐ฏ๐๐๐๐ถ๐ป๐ด ๐ฎ๐ฑ๐๐ถ๐ฐ๐ฒ: The best meal frequency plan is the one that suits your lifestyle, makes you feel satisfied and energized, and helps you achieve and maintain a healthy weight.
๐ง๐๐๐ ๐๐๐๐ฅ๐๐!
๐ง๐ฟ๐ ๐๐ต๐ฒ๐๐ฒ ๐๐ถ๐ฝ๐ ๐๐ผ ๐ฎ๐๐ผ๐ถ๐ฑ ๐๐ผ๐บ๐ฒ ๐ฐ๐ผ๐บ๐บ๐ผ๐ป ๐๐ฒ๐ถ๐ด๐ต๐ ๐น๐ผ๐๐ ๐บ๐๐๐ต๐:
-๐๐๐ผ๐ถ๐ฑ ๐ฟ๐ฒ๐ณ๐ถ๐ป๐ฒ๐ฑ ๐๐๐ฎ๐ฟ๐ฐ๐ต ๐ฎ๐ป๐ฑ ๐๐๐ด๐ฎ๐ฟ, ๐ป๐ผ๐ ๐ฎ๐น๐น ๐ฐ๐ฎ๐ฟ๐ฏ๐.
Cut back on or eliminate white bread, white rice, refined breakfast cereals and crackers, potato and corn chips, fries, bakery desserts, sweets, and soda.
-๐๐ถ๐น๐น ๐๐ฝ ๐๐ถ๐๐ต ๐บ๐ถ๐ป๐ถ๐บ๐ฎ๐น๐น๐ ๐ฝ๐ฟ๐ผ๐ฐ๐ฒ๐๐๐ฒ๐ฑ, ๐ต๐ถ๐ด๐ต ๐ณ๐ถ๐ฏ๐ฒ๐ฟ, ๐ฝ๐ต๐๐๐ผ๐ฐ๐ต๐ฒ๐บ๐ถ๐ฐ๐ฎ๐น-๐ฟ๐ถ๐ฐ๐ต ๐ณ๐ผ๐ผ๐ฑ๐.
Seek out fruits, vegetables, nuts, beans, and less processed whole grains (steel-cut oats, cracked wheat, barley, millet). These healthy choices help stave off hunger.
-๐๐ป๐ท๐ผ๐ ๐ต๐ฒ๐ฎ๐น๐๐ต๐ ๐ณ๐ฎ๐๐.
Nuts, seeds, avocados, and plant oils (olive, avocado, soybean, canola, etc.), as well as fish and unsweetened yogurt, are all great choices for weight and your overall health. Moderate consumption of cheese, eggs, and poultry is also better than choosing starchy and sugary foods.
-๐ ๐ฎ๐ถ๐ป๐๐ฎ๐ถ๐ป ๐ผ๐ฟ ๐ฏ๐๐ถ๐น๐ฑ ๐บ๐๐๐ฐ๐น๐ฒ.
Keep active and eat adequate protein to preserve or even increase muscle mass. This will help to achieve healthy, long-term weight loss and maintenance.
-๐๐ผ๐บ๐ฏ๐ถ๐ป๐ฒ ๐ฑ๐ถ๐ฒ๐ ๐ฎ๐ป๐ฑ ๐ฒ๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ.
Physical activity is important for weight maintenance, but on its own isnโt likely to have as much impact as when you also change your diet.
-๐ง๐ถ๐บ๐ฒ ๐ ๐๐๐๐ฆ ๐ฟ๐ถ๐ด๐ต๐.
The ideal meal frequency is the one that fits your lifestyle and makes you feel and perform your best.
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