Home Supplements 15 Weight Loss Tips That Are Evidence-Based | Eat This Not That – Eat This, Not That

15 Weight Loss Tips That Are Evidence-Based | Eat This Not That – Eat This, Not That

14 min read
21
6

[ad_1]

Summer is right around the corner and there is no better time to start achieving your health and weight loss goals like the present. Maintaining a healthy BMI is more than about how you look and feel—it can help you live longer. If losing weight is on your to-do list, there are several easy lifestyle changes you can make to do so. “Your body weight is impacted by a wide variety of lifestyle factors, all of which need to be considered in order for you to succeed,” explains Registered Dietitian Kimberly Gomer, Director of Nutrition at the Pritikin Longevity Center. Read on for 15 expert-endorsed weight loss tips that are evidence based—and to ensure your health and the health of others, don’t miss these 19 Ways You’re Ruining Your Body, Say Health Experts.

Woman visiting nutritionist in weight loss clinic.Woman visiting nutritionist in weight loss clinic.
Shutterstock

Nona Djavid, nutrition and weight loss expert and founder of SoulScale strongly suggests the buddy approach to getting healthy. “A major factor to losing weight is to have someone—whether it be a friend, partner, or coach—hold you accountable to ensure you’re on target with your goals, help you work through any hurdles and serve as a source of encouragement.” She notes that while plenty of people lose weight without paying someone to hold them accountable, they didn’t do it alone. “Finding someone who will push you when you’re not focused and also celebrate milestones makes a huge difference.”

Top view of caucasian brunette in sweater and with headband sitting on blanket outdoors and holding pen and diary in hands while looking at camera.Top view of caucasian brunette in sweater and with headband sitting on blanket outdoors and holding pen and diary in hands while looking at camera.
iStock

Djavid suggests keeping track of your progress on a calendar. “When you’re on a mission to lose weight, it’s helpful to look back and pinpoint the exact days where you felt confident and accomplished, but also mark the days where you didn’t see or feel as much success,” she points out. “After a month or two, take time to look back and see if you notice improvements or patterns. It can be as simple as marking an “X” on a calendar on days you exercise — it’s motivating to see a chain of Xs that you won’t want to break.”

RELATED: 19 Weight Loss Foods That Really Work, Say Experts

woman receiving a physiotherapeutic shoulder massagewoman receiving a physiotherapeutic shoulder massage
Shutterstock

Losing weight and maintaining that ideal weight is a journey and for many, can take several months. “Set up little rewards along the way to stay on the right path,” suggests Djavid. “Whether it’s a size goal, a weight goal or an inches goal—the trick is to reward yourself along the way. Don’t use a food reward, but instead go get a massage or facial or go do a fun activity with friends.” 

waterwater
Shutterstock

Drinking water regularly throughout the day will help keep the pounds at bay. “Drinking a glass of water can actually boost metabolism by up to 30% for the next hour,” Lauren Minchen, MPH, RDN, CDN, nutrition consultant for Freshbit, the AI-driven visual diet diary app, reveals. 

labellabel
Shutterstock

Added sugar in the forms like corn syrup are associated with obesity, type 2 diabetes, and heart disease, Minchen notes. “Reducing your intake of added sugars removes empty calories, supports a healthy blood sugar and insulin level, and supports a healthy body weight,” she explains. 

RELATED: 15 “Weight Loss” Foods That Don’t Work

big cheeseburger loaded with onion rings, bacon and bbq sauce served with friesbig cheeseburger loaded with onion rings, bacon and bbq sauce served with fries
Shutterstock

Exercising portion control and tracking your food intake is incredibly effective in terms of weight loss success. “Portion control helps keep total caloric intake and macronutrient balance in check, which helps support a healthy body weight. And tracking your food in a food diary can help bring awareness and mindfulness to your portions and macronutrient intake. I would recommend tracking your food and drink in Freshbit, the AI-powered food tracking app, which will track your calories, protein, carbs, and fat intake to promote nutritional balance and a healthy body weight,” Minchen suggests.

weight-liftingweight-lifting
Shutterstock

Weight lifting doesn’t necessarily bulk you up. In fact, it can do the opposite. “Lifting weights/adding resistance to your workouts a few times per week will help boost metabolism for the next 24-48 hours after exercise, which means a greater daily caloric burn, a reduced body fat percentage, and a higher lean mass (muscle, bone) percentage over time,” Minchen reveals. 

hard-boiled eggshard-boiled eggs
Shutterstock

Eat your way to weight loss by adding more protein to your diet. “Eating adequate protein to support weight loss (about 0.5 gram per pound of body weight) can help preserve lean body mass (muscle, bone) while boosting metabolism for a greater calorie burn around the clock,” explains Minchen. It also supports satiety after meals, so you may not feel the need to snack or munch in between meals as often as you would without adequate protein intake.

RELATED: The #1 Cause of Obesity, According to Science

Feet standing on a scale.Feet standing on a scale.
Shutterstock

The majority of dieters spend a lot of time weighing themselves and counting calories. However, Gomer says this is a mistake. “My advice is to ditch the numbers: calorie counting and the number on the scale are, not measurements of health,” she maintains.   

 

Displeased young woman doesn't want to eat her breakfastDispleased young woman doesn't want to eat her breakfast
Shutterstock

If you are hungry, your diet isn’t working, says Gomer. “At Pritikin we follow the number one rule for weight loss: you can’t be hungry,” she reveals. “This is accomplished with the supportive guidance of the Registered Dietitians, board-certified physicians, and renowned chefs at the Pritikin Center, using two easy to follow, proven eating theories: Volume Eating and Calorie Density.”  

Young woman in the kitchen eating slice of red pepper.Young woman in the kitchen eating slice of red pepper.
iStock

Weight loss has to be healthy, says Gomer. “We can find studies that support low carbohydrate diets as beneficial, and ones that cause weight loss. That does not mean they are sustainable or healthy for the long term. Navigating diet trends is easier when you know that evidence shows sustainable and healthy are markers of a successful weight loss eating plan.”  

Mature fitness woman tie shoelaces on roadMature fitness woman tie shoelaces on road
Shutterstock

There is more to weight loss than what you eat. “The most successful way to effectively lose weight is a healthy lifestyle change that includes: enough quality sleep, exercise and physical activity, stress management, mindset, and diet,” Gomer reveals. “These pillars of health all have to be in sync. We need to focus on realistic, sustainable lifestyle change that includes all of these parts, so that the end is success… and health.” 

RELATED: The #1 Key to Weight Loss, According to Experts

Young happy woman woke up in the morning in the bedroom by the window with her backYoung happy woman woke up in the morning in the bedroom by the window with her back
Shutterstock

When you don’t sleep well your body is stressed, it produces cortisol (a stress hormone), and that affects the insulin response, explains Gomer. “That is why you can have a harder time losing weight when you don’t sleep well.” 

Young woman walking on beach

Young woman walking on beach

People who succeed at maintaining a healthy lifestyle do three things, per Gomer: exercise most days of the week, make vegetables the star on their plate, and don’t eat after dinner. Jamie Costello of the Pritikin Center, (a certified personal trainer with a Master’s of Science degree in Exercise Science and Health Promotion) has some great tips to find motivation: “Focus on the moment of how great exercise makes you feel – that feeling of energy and wellness, or that ‘I did it’ feeling you get when you’re done. Make that positive feeling the reward you are seeking when you think about exercise.”  

Middle aged woman sitting in lotus position on a carpet in his living room. her eyes are closed. she is in the foregroundMiddle aged woman sitting in lotus position on a carpet in his living room. her eyes are closed. she is in the foreground
Shutterstock

Gomer reminds that eating is a coping mechanism some use to manage stress. “It works for the short term, but we can pay a price—in our health, energy, weight gain,” she points out. “The key is to find other coping mechanisms. My favorites are walking or running outside, or listening to books on tape.” And to get through life at your healthiest, The Most Effective Weight Loss Diets, According to Experts.

Adblock test (Why?)

[ad_2]
Source link

21 Comments

  1. Cheap VPS hosting - Pay with crypto

    July 2, 2021 at 6:35 am

    Qago offers powerful yet affordable VPS servers, Dedicated servers and webhosting. Since our founding in 2020, we supply numerous customers from various countries in Europe and around the world. Our focus is on providing reliable hosting services in Europe.

    Our team has more than 10 years of experience in hosting and can thus respond to the individual needs of our customers. Beside our experience we trust in our in-house development. To obtain the best performance, our host systems are based on the latest technology and only consists enterprise hardware parts. We are monitoring all our services 24/7.

    Reply

  2. web hosting where

    August 28, 2021 at 10:14 am

    Howdy just wanted to give you a quick heads up. The words in your
    content seem to be running off the screen in Ie.
    I’m not sure if this is a format issue or something to do with internet browser compatibility but I figured I’d post to let
    you know. The layout look great though! Hope you get the issue fixed soon. Thanks

    Reply

  3. t.co

    August 29, 2021 at 9:23 pm

    I have been browsing on-line greater than 3 hours as of late, but I
    never discovered any interesting article like yours. It is beautiful
    price sufficient for me. In my view, if all website owners and bloggers made excellent content
    as you did, the net can be a lot more helpful than ever before.

    Reply

  4. t.co

    August 31, 2021 at 4:52 pm

    I think this is among the most vital information for me.
    And i’m glad reading your article. But should remark on few general things, The
    site style is perfect, the articles is really nice : D.
    Good job, cheers

    Reply

  5. http://tinyurl.com

    September 1, 2021 at 6:44 pm

    Today, I went to the beach with my children. I found a sea shell
    and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed.
    There was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this is completely off topic but I
    had to tell someone!

    Reply

  6. scoliosis surgery their

    September 2, 2021 at 1:11 pm

    Very quickly this web site will be famous amid all blogging and site-building people, due to it’s pleasant content

    Reply

  7. bit.ly

    September 4, 2021 at 7:44 am

    Hi there, just wanted to tell you, I liked this article.

    It was helpful. Keep on posting!

    Reply

  8. AccoloVom

    September 5, 2021 at 12:24 am

    http://buytadalafshop.com/ – cialis from usa pharmacy

    Reply

  9. queerne

    September 5, 2021 at 2:25 am

  10. when scoliosis surgery

    September 5, 2021 at 8:23 am

    It is perfect time to make a few plans for the long
    run and it is time to be happy. I have learn this put up and if I could I desire to counsel you some attention-grabbing things or suggestions.
    Perhaps you could write next articles relating to this
    article. I want to read more issues about it!

    Reply

  11. tinyurl.com

    September 6, 2021 at 1:50 am

    Awesome things here. I’m very happy to look your post. Thank you
    so much and I’m having a look forward to contact you.
    Will you kindly drop me a mail?

    Reply

  12. smovign

    September 7, 2021 at 2:39 am

  13. with quest bars

    September 10, 2021 at 5:51 am

    I’m curious to find out what blog system you happen to be utilizing?

    I’m having some small security problems with my latest blog and
    I would like to find something more safe. Do you have any recommendations?

    quest bars http://bitly.com/3jZgEA2 quest bars

    Reply

  14. app.gumroad.com

    September 10, 2021 at 1:41 pm

    Hi there! I’m at work browsing your blog from
    my new iphone 4! Just wanted to say I love reading through your
    blog and look forward to all your posts! Keep up the excellent work!

    asmr https://app.gumroad.com/asmr2021/p/best-asmr-online asmr

    Reply

  15. j.mp

    September 11, 2021 at 8:58 am

    Helpful info. Lucky me I discovered your site accidentally,
    and I’m surprised why this twist of fate
    didn’t took place earlier! I bookmarked it. scoliosis surgery https://0401mm.tumblr.com/ scoliosis surgery

    Reply

  16. www.iherb.com

    September 12, 2021 at 1:50 pm

    Definitely believe that which you stated. Your favorite justification seemed to be on the internet the easiest thing to
    be aware of. I say to you, I certainly get annoyed while people consider worries that they plainly don’t know about.
    You managed to hit the nail upon the top as well as defined
    out the whole thing without having side effect , people could take a signal.
    Will probably be back to get more. Thanks quest bars https://www.iherb.com/search?kw=quest%20bars quest bars

    Reply

  17. bit.ly

    September 12, 2021 at 9:38 pm

    Hello There. I found your weblog the usage of msn. This is a very neatly written article.
    I’ll be sure to bookmark it and come back to read extra of your helpful information. Thank you for the post.
    I will definitely return. cheap flights http://1704milesapart.tumblr.com/ cheap flights

    Reply

  18. http://coub.com

    September 14, 2021 at 8:32 am

    Hey there! I know this is somewhat off topic but I was wondering which blog platform are you using for this site?
    I’m getting tired of WordPress because I’ve had issues with hackers and I’m
    looking at options for another platform. I would be fantastic if you could point me in the direction of a good platform.
    scoliosis surgery https://coub.com/stories/962966-scoliosis-surgery scoliosis surgery

    Reply

  19. Coadcatte

    September 15, 2021 at 12:25 pm

  20. Lasix

    September 17, 2021 at 1:21 pm

    Cephalexin Storage

    Reply

  21. dubcoge

    September 22, 2021 at 9:17 am

Leave a Reply

Your email address will not be published. Required fields are marked *

Check Also

Did Nets’ Kevin Durant Undergo Crazy Body Transformation? (Photos) – Game 7 – Game7

[ad_1] Brooklyn Nets star Kevin Durant is already arguably the best player in the NBA. Alt…