How to Lose Weight and Keep It Off. What's the best diet for healthy weight loss? Pick up any diet book and it will claim to hold all the answers to successfully losing all the weight you want—and keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So what should you believe? What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. To find the method of weight loss that’s right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.“Calories in/calories out” view of weight loss. Healthy Weight Loss and Dieting Tips How to Lose Weight and Keep It Off. In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough. Can You Really Lose Weight in 48 Hours? The short answer to what you really want to know: no, it's unlikely you'll lose any real weight in 48 hours. Some experts believe that successfully managing your weight comes down to a simple equation: If you eat fewer calories than you burn, you lose weight. Then why is losing weight so hard? Weight loss isn’t a linear event over time. When you cut calories, you may drop weight for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight or no weight at all. That’s because when you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. ![]() Khloe Kardashian Weight Loss Secret Revealed plus her diet and workout routine for FREE! Blueberries and other types of fruit are healthy choices when your energy is running low. Choose snacks that contain no more than 100. So, in order to continue dropping weight each week, you need to continue cutting calories. A calorie isn’t always a calorie. Eating 1. 00 calories of high fructose corn syrup, for example, can have a different effect on your body than eating 1. The trick for sustained weight loss is to ditch the foods that are packed with calories but don’t make you feel full (like candy) and replace them with foods that fill you up without being loaded with calories (like vegetables). Many of us don’t always eat simply to satisfy hunger. We also turn to food for comfort or to relieve stress—which can derail any weight loss efforts before they begin. Low carb view of weight loss. A different way of viewing weight loss identifies the problem as not one of consuming too many calories, but rather the way the body accumulates fat after consuming carbohydrates—in particular the role of the hormone insulin. When you eat a meal, carbohydrates from the food enter your bloodstream as glucose. In order to keep your blood sugar levels in check, your body always burns off this glucose before it burns off fat from a meal. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body can’t burn off. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs. Control emotional eating. We don’t always eat simply to satisfy hunger. All too often, we turn to food when we’re stressed or anxious, which can wreck any diet and pack on the pounds. Do you eat when you’re worried, bored, or lonely? Do you snack in front of the TV at the end of a stressful day? Catechins found in blueberries activate fat-burning genes in abdominal fat cells to assist with weight loss, and belly fat loss in particular. September is here and with it, the start of the harvest season of one of our favorite superfoods (and superfruits!), the apple. It's no surprise that apples are good. How to Use Acupressure for Weight Loss. In traditional Chinese acupressure, firm pressure is placed on several points of your body to ease medical conditions. Can chia seeds really help you lose weight? Recognizing your emotional eating triggers can make all the difference in your weight- loss efforts. If you eat when you’re: Stressed – find healthier ways to calm yourself. Try yoga, meditation, or soaking in a hot bath. Low on energy – find other mid- afternoon pick- me- ups. Try walking around the block, listening to energizing music, or taking a short nap. Lonely or bored – reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, or go to the library, mall, or park—anywhere there’s people. Stay motivated. Permanent weight loss requires making healthy changes to your lifestyle and food choices. These tips can help you to stay motivated: Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—to get the encouragement you need. Slow and steady wins the race. Aim to lose one to two pounds a week so you’re losing fat rather than water and muscle. Set goals to keep you motivated. Short- term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident or become healthier for your children’s sakes. When temptation strikes, focus on the benefits you’ll reap from being healthier. Use tools to track your progress. Smartphone apps, fitness trackers, or simply keeping a journal can help you keep track of the food you eat, the calories you burn, and the weight you lose. Seeing the results in black and white can help you stay motivated. Get plenty of sleep. Lack of sleep stimulates your appetite so you want more food than normal; at the same time, it stops you feeling satisfied, making you want to keep eating. Sleep deprivation can also affect your motivation, so try to get about eight hours of quality sleep a night. Cut down on sugar and refined carbs. Whether or not you’re specifically aiming to cut carbs, most of us consume way more sugar and refined carbohydrates than is healthy. Eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as bread, canned soups and vegetables, pasta sauce, margarine, and many foods labelled “low fat” or “no fat.” Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose. One can of soda or a medium shake can contain between 1. Switching to diet soda isn’t the answer as it can trigger sugar cravings and contributes to weight gain. Instead, try switching to carbonated water with a splash of juice or unsweetened iced tea. By slowly reducing the sugar in your diet a little at a time, you’ll give your taste buds time to adjust and be able to wean yourself off the craving for sweets. To avoid unhealthy spikes in blood sugar, avoid refined carbs such as white bread, white rice or pasta, and opt for their whole- grain counterparts instead. Less sugar can mean a slimmer waistline A lot of belly fat surrounds the abdominal organs and liver, and is closely linked to insulin resistance and diabetes. Calories obtained from fructose (found in sugary beverages such as soda and processed foods like doughnuts, muffins, and candy) are more likely to add to this dangerous fat around your belly. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of disease. Think good fat, not no fat. Walk down any grocery store aisle and you’ll be bombarded with low- fat or fat- free snacks, dairy, and packaged meals. But while our low- fat options have exploded, so have obesity rates. Clearly, low- fat foods aren’t delivering on their weight loss promises. Instead of eating whole- fat yoghurt, for example, we’re eating low- or no- fat versions that are packed with sugar to make up for the loss of taste. Healthy or “good” fats can help manage your moods and fight fatigue as well as control your weight. Unsaturated fats found in avocados, nuts, seeds, soymilk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet. Most health organizations recommend limiting your intake to no more than 1. They’re typically found in commercially baked goods, fried and takeout food, packaged snacks, and anything with . High- fiber foods are higher in volume and take longer to digest, making them filling—and great for weight- loss. Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds. Beans – Add beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas) to soups, salads, and entrees, or enjoy them as a dish on their own. Whole grains – Try high- fiber cereal, oatmeal, brown rice, and multigrain bread. Easier than counting calories Counting calories can quickly become tedious, but you don’t need an accounting degree to enjoy fresh fruit and vegetables. It’s generally okay to eat as much as you want—you’ll feel full before you’ve overdone it on the calories. Eat vegetables raw or steamed, not fried or breaded, and dress them with herbs and spices or a little olive oil for flavor. Add nuts and cheese to salads and use healthy salad dressings, such as olive oil. Add fruit to low sugar cereal—blueberries, strawberries, sliced bananas. You’ll still enjoy lots of sweetness, but with fewer calories, less sugar, and more fiber. Bulk out sandwiches by adding healthy veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado. Snack on carrots or celery with hummus instead of a high- calorie chips and dip. Add more veggies to your favorite main courses to make your dish more substantial. Even pasta and stir- fries can be diet- friendly if you use less noodles and more vegetables. Start your meal with salad or soup to help fill you up so you eat less of your entr. Tune in when you eat. We live in a fast- paced world where eating has become mindless. We eat on the run, at our desks while we’re working, and in front of the TV. The result is that we consume much more than we need. To practice “mindful” eating. Pay attention while you’re eating. If your mind wanders, gently return your attention to your food and how it tastes. Avoid distractions while eating. Try not to eat while working, watching TV, or driving. It’s too easy to mindlessly overeat. Mix things up to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non- dominant hand.
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June 2017
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