Worried that you are now among the 70 percent suffering from obesity? Still struggling to lose all the flab in your belly for a long time? Fear not, because New York-based registered dietitian Samantha Cassetty shared the best tips for effective weight loss. Here are her tips:
Forget what is known about calories
Science has shown that weight loss resulted in metabolic changes, which Cassetty said does not hold up since "it takes fewer calories to maintain a smaller body size," adding that "quality is probably more important than quantity — even when it comes to weight loss."
To lose weight in the long run, try taking the Mediterranean diet, which is rich in healthy veggies and fruits in addition to various weight loss-aiding nuts and olive oil. As much as possible, lessen your intake of processed food because recent research found that they are "especially easy to overeat because they can be eaten more quickly" and not "produce the same level of contentment" as whole foods, which take longer to eat and satisfy your appetite.
Eat more vegetables
Diets all have one common denominator: vegetables, which you should start eating more for you to lose weight. Try mixing them with your favorite dishes. You can, for example, make riced cauliflower as a substitute for your favorite grains, or blend spaghetti or linguine with spiralized veggie noodles.
Eating veggies does not mean substituting baby veggies for high-calorie potato chips. Instead, you should try "expanding your palate and being open to the possibility that there is a veggie lover inside of you waiting to come alive," according to Cassetty.
Do not fear carbs
A low-carb diet may be good, but research suggests that carbohydrates, specifically whole-grain carbs, also aid in weight loss.
One recent study found that grain consumption resulted in reduced likelihood of obesity and lowered risk of metabolic complications like type 2 diabetes. Another found that close to 100 calories were burned daily as a result of whole grain consumption, a significant contrast to those who consume similar amounts of calories but eating refined grains instead.
Therefore, it is best to choose whole grain carbs over refined ones. Skip the white rice and white sandwich bread and settle for brown rice and whole-grain bread instead.
Diet should be in line with exercise
Exercise is undoubtedly a beneficial part of a weight loss program, but it is just one of many. Just as crucial as doing the right workout
is following the right dietary regimen. What is the use of a high-intensity workout if it burned calories only to be restored later by what you are eating?
"When it comes to losing weight, it's more about what you put in your mouth than what you're burning off," Cassetty said.
Make peace with the scale
If you have some sort of issue, usually emotional, with a weighing scale, then it is time to see it differently by using it at least weekly. That is because your scale provides data points that allow you to see small gains that you might not see when wearing your favorite shirt or pants. It also allows you to monitor your weight so you can take action early when it is still easy to manage.
Redefine your ideal weight
You do not need to look thinner to be the best version of yourself. In fact, research found that losing just five percent of your weight reduces the risk of type 2 diabetes and heart disease. So if you have a weight goal, consider aiming for shedding off at least five percent of your current weight.
Be prepared for hard work
Weight loss requires considerable effort. You can start by setting up small and easy-to-achieve goals such as eating a fruit or veggie each day. Doing these consistently can lead to sustainable and healthier habits.
Take a detour
Do not be afraid to have one or two cheat days when following a healthy and active lifestyle. Having days where we give in to the occasional indulgence is part of life. Of course, when you do take a detour, gently remind yourself to get back on track the way a GPS tells you to drive back to your intended destination.
Do not give up
Do not give up if you have failed to lose weight before. Successful weight loss involves continually and consistently managing the behaviors and food that help you lose unwanted weight. In other words, it requires you to keep practicing. Start by making sustainable adjustments. Focus less on your diet and more on what worked for you in the past and is still working for you now so you can stick with the changes you have made.
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