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Strategies to Take Off The Weight And Keep it Off for Good
Despite the best-seller titles, product labels, and magazine covers that say otherwise, there’s no real secret to losing weight. In a nutshell, you have to eat fewer calories than you burn. The tricky part is finding a diet you can live with that will keep off the pounds. And with popular weight loss plans banishing entire food categories, like carbohydrates, fats, or anything processed, it’s nearly impossible to know if you’re eating too much of one thing or too little of something else.
Is there a happy medium? There is, and the message is simple: Choose the best, lose the rest. To help you create your own personal plan, one you can mold to your tastes and lifestyle, we’ve reviewed the latest studies of the concepts behind the most popular regimens; we’ve also ditched the potential pitfalls. The result: A diet you can live with for the rest of your life—at home, at work, and at restaurants. All you have to do is follow these simple rules.
Eat a Serving of Protein at every Meal
In every recent study pitting Atkins against low-fat diets, people on Atkins lost weight faster. Why? There are probably several explanations, but the most important reason, experts say, is that protein seems
to be more filling than simple carbohydrates or fat. Also, there may be a slight metabolic advantage
to protein-rich meals. One study reported that switching 18 percent of total calories from carbs to
protein causes the body to burn about 3 percent more calories over the following 24-hour period. For someone eating 1,400 calories a day, that would mean an extra 42 calories burned, not a lot, but
enough to lose a few extra pounds every six months.Choose :
Lose:
Eat two Servings of Fruits and Veggies at every Meal
Protein may be key for weight loss, but carbohydrates, especially the ones in high-fiber fruits and vegetables, keep the weight off. In fact, recent findings show that the more carbs people eat, the less they’re likely to weigh. Why? Analysis shows that high-carb diets tend to be lower in calories and energy density (the number of calories per ounce of food). However, it’s important to eat the right kind of carbs, high-fiber vegetables, whole grains, and fruits. These carbs take time to digest, preventing spikes in blood sugar levels and making you feel full longer.
Choose :
Lose :
Pour on the Healthy Fat, at least when you’re in losing mode
Naked steamed vegetables get pretty old after a while. Fat makes foods satisfying, and it just plain tastes good. Some forms of it, fish oil and unsaturated oils like olive and canola, may even protect against heart disease and cancer. And amazingly, after years of recommending low-fat diets, leading nutrition scientists now say there’s no evidence that people lose weight, or body fat, by eating less fat. Evidence shows you can lose weight on both low and high fat diets; it’s the calorie count that matters. Eat foods you love, whether they’re high in fat or not. Just remember that gram for gram, fat contains twice the calories of carbohydrates, so treat yourself to the very best, and savor small portions.
Choose :
Lose :
Leave Half your Dinner on your Plate
The latest diet studies provide new evidence of an old truth: To lose weight, you’ve got to eat less. But in today’s supersize world, it’s hard for dieters to have a realistic sense of what a healthy portion should be, and even harder to stop there. Studies have shown that people tend to do as their mothers told them and clean their plates, no matter how big. The challenge is figuring out how much is reasonable to consume during one sitting, and learning to leave food on your plate.
Choose :
Lose :
Keep A Tell All Food Diary
There’s more to weight-loss than what’s on the menu. Dieting is as much a mental hurdle as a physical one, and people use all kinds of motivation strategies. One proven way to stay on track is to keep
a food diary and record everything you eat, everything. It may sound like a hassle, but it works. In
one study, researchers found that keeping a food diary was an even better predictor of weight-loss than
exercising regularly. For many people, food journals function like gut checks. If you know that you’re
going to have to account for that bag of potato chips later on, then you might think twice about how
hungry you really are.Choose :
Lose :
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