10 Weight Loss Tips Based on Science that Really Works

10 Weight Loss Tips Based on Science that Really Works

10 Weight Loss Tips Based on Science that Really Works

Instead of dieting and burning, here are 10 weight loss tips that really work.

Most persons who effort to lose weight have good objectives. They start strongly, but end up losing steam and all the weight they may have lost comes back. We analyze the latest science to discover how people can lose weight in the right way and not get it back. Instead of dieting and burning, here are 10 science based weight loss tips that really work.

1. Take Baby Steps To Lose Weight

You may have convinced yourself that you can check your diet and start exercising every day. But it's like jumping on a plane to Antarctica without an itinerary. "You should have a strategy," says John Norcross, Ph.D., a psychologist at the University of Scranton, who has studied New Year's resolutions. "What, specifically, are you going to do differently?" Experts recommend doing a brain dump of all the changes you want to make, then start with a small trick, make a healthy lunch or walk 20 minutes a day. Once it is a comfortable part of your routine, put a bold check mark on your list, then add another small change. Of course, baby steps take more time, but they work. A recent study in the American Journal of Preventive Medicine found that people who made a small change a week lost almost twice as much weight as those who followed the over-all rules of " eat less, move more”.  And imagine how rewarding it will be to see those check marks build up as the pounds fall.

2. Keep Your Meals Simple

The fewer complicated restrictions you have to eat and exercise, the better. You require to find a Diet Plan that works for you.

When researchers compared women with two different diet plans. One that gave dieters a list of foods they could eat and some easy-to-follow rules, and another more complicated diet that allowed people to choosing more food. But requiring them to carefully follow all their food and exercises. They discovered that those who found this last plan difficult were the most likely to give up. "Complex diets can be onerous, so opt for one that seems manageable," says study co-author Peter Todd, Ph.D., professor of cognitive science and psychology at Indiana University Bloomington and director of the Food Institute of IU. "Everyone has a different tolerance, so the diet that works for your best friend can be a challenge for you, and if you feel overwhelmed by a diet, change to a simpler approach.

3. Establish Two Goal Weights

If you have a great long-term goal to lose 20 pounds or more, it may be useful to celebrate the smallest steps along the way.

Let's face it, the possibility of losing 20 pounds, or more, is discouraging. That's why Rachel Beller, M.S., R.D.N., author of Eat to Lose, Eat to Win, recommends establishing a short-term target weight that is about half the total amount you want to lose, and focus on that. "Having an easier goal to reach can help keep you motivated," she says. "And when you reach that first milestone, it gives you the opportunity to celebrate, reevaluate your strategy and rekindle your enthusiasm for the next stage."

4. Eat Your Vegetables First

Researchers at the University of Minnesota conducted a series of studies in which participants ate vegetables before putting any other food on their plates. And even researchers were surprised at what they found. "People consumed up to five times more vegetables than normal," says Traci Mann, Ph.D., who led the study. And participants who ate carrots before they were offered M & M ate a third less of candy than those who first received the candy. Why does this trick work? Because when they put food in front of us, we usually do it for us, and the vegetables do not compete with other foods on our plate (which we tend to look for first, if we are given the option). So start with a salad or crudités.

Eating simple carbohydrates first dramatically increases your blood sugar, which causes your body to extract insulin and store calories as fat, the opposite of what you want if you are trying to lose weight, says Louis Aronne, MD, obesity expert and Professor of Metabolic Research at Weill Cornell Medical College. "Having some vegetables and proteins before simple carbohydrates reduces that unhealthy blood sugar response," he adds.

5. Comforting Food Will Not Comfort You

Not long ago, Traci Mann and his colleagues showed the subjects of the study a sad movie, and then they allowed some of them to eat their favorite food to feel better, like brownies, cookies and ice cream. Second group was given a granola bar, while the third group was given nothing. When the researchers evaluated the mood of their subjects afterwards, there were no differences between the three groups. In other words, brownies are not the safest thing we think they are. To take away from Mann: "When you feel bad, it's much better to call a friend or go for a walk. It has been proven that both improve the mood." These options also have zero calories.

6. Make peace with the scale

If the bathroom scale is an instrument of torture for you, it's time to make peace! Studies show that people who lose weight successfully and maintain it in the long term are weighed regularly. Otherwise, you risk recovering without thinking. In one study, a third of women did not realize that they had gained five pounds over the course of six months, and a quarter had no idea that they had gained nine pounds. To overcome your fear of scale, remember that the number is not an accusation from you as a person, says Dawn Jackson Blatner, R.D.N. "Think of it as objective data, like the temperature in an outdoor thermometer, which can give you useful information about whether you're following your diet," she says. And the daily weighing could be the best. "It clarifies the measure and takes away some of its power," explains Carly Pacanowski, Ph.D., R.D., who has conducted weighing frequency studies at Cornell University.

7. Shorten Your Eating Window

A series of new studies suggests that when you eat it can be as important as what you eat. In one of them, participants who used to eat within a 15 hours window were told to limit it to 10 or 11 hours, and that they dropped an average of seven pounds during the 16-week study, without changing anything else about their feeding. "The timing of diet eating affects the body's internal clock, which in turn disturbs genes that play a role in metabolism," says study author Satchidananda Panda, Ph.D., Associate Professor at the Salk Institute of Biological Studies in San Diego. In other words, our bodies can burn calories more efficiently when we eat for a shorter period of the day. So consider to taking your breakfast a little later and your dinner a little earlier.

8. Look At What Foods You Put In Your Shopping Cart

Your Shopping may not be as good as you think. Researchers from the University of North Carolina at Chapel Hill recently analyzed Americans' shopping habits and found that 61 percent of the calories in the food we buy comes from highly processed products such as refined breads, cookies, cookies, soft drinks and French fries. These foods also provide higher than optimal levels of saturated fat, sugar and sodium. To improve your cart and help you lose weight. The authors of the study suggest you buy mainly single-ingredient foods and buy the perimeter of the store, where the freshest and healthiest things, such as products and fish, tend to live. Chew gum while doing it. Research shows that it could help you buy 7 percent less junk food when you buy.

9. Stop Negative Internal Dialogue

Ugh, I'm so fat! For many of us, that is what goes through a talk to lose weight. "There is the misconception that being hard on yourself is the only way to achieve your goals," says Kristin Neff, Ph.D., Associate Professor of Human Development at the University of Texas at Austin and author of Self-Compassion. However, research shows that treating yourself with kindness is a better way to reinforce your commitment to healthy behaviors. "Train yourself through your ups and downs in the same way you would train a friend, with words of encouragement and support," says Neff. "For example, if you overeat or gain a few kilos, tell yourself. Losing weight is difficult for everyone, I'm not the only one who fights, I'll take it slowly and I'll keep doing it.' Think of every day, including every meal, as an opportunity to start over.

10. Do Not Expect Weight Loss To Be Easy

Studies on successful diets reveal a stark truth, "They remain quite strict about their meals forever," says James O. Hill, Ph.D., Co-Founder of the National Weight Management Registry, which maintains data on thousands of people who have lost weight and kept it off. Does it sound depressing? Think of it this way, suggest Eat to lose, Eat to win, author Beller, "You just need to find a nutritional strategy with which you can live long-term, like eating a dessert or a cocktail or two from time to time. Moving into a new city, during the first year it is difficult, but once you establish a routine, you feel comfortable. You may still miss some things from your previous life, but you are also happy with the new one".