Research has also shown that the combination of both diet and exercise leads to much greater weight loss. Exercise also appears to be the best predictor of long-term weight management.
You can always lose weight by eating less food. Eating less will help you take in fewer calories. When you cut calories you generally start to lose weight. Whenever you eat less you want to make sure the food you are eating is nutritious. Cut out the obvious high calorie culprits like soda, sweets, processed and fried foods. To lose weight, you have to eat less. Cardiovascular exercise, also known as cardio or aerobic exercise, is any type of exercise that increases your heart rate.
It includes activities such as jogging, cycling, and swimming. It is one of the most effective ways to improve your health. It is also very effective at burning belly fat , the harmful visceral fat that builds up around your organs and causes disease 20 , Try to do cardio regularly.
It helps you burn fat, especially around your midsection. Lack of exercise could be one reason for a weight loss plateau.
Sugary beverages are significantly fattening items in the food supply. Even fruit juices are problematic and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit.
Avoiding all sugary beverages is an excellent weight loss strategy. Good sleep is one of the most important factors for your physical and mental health as well as your weight. Studies show that poor sleep is one of the single biggest risk factors for obesity. Lack of quality sleep is a strong risk factor for obesity.
It could also hinder weight loss progress. On the other hand, a more recent trial in found little difference in the results of a nutrient-dense, low fat diet versus a nutrient-dense, low carb diet Finding a sustainable meal plan that you can enjoy long term is key. Low carb diets have many positives beyond just weight loss. They can also lead to improvements in many metabolic markers, such as triglycerides , HDL good cholesterol, and blood sugar, to name a few 28 , 29 , 30 , If you are unable to lose weight, consider trying a low carb diet.
Many studies show that a low carb diet can be an effective weight loss strategy. It is a myth that everyone should be eating many small meals each day to boost metabolism and lose weight. Studies actually show that meal frequency has little or no effect on fat burning or weight loss 32 , It is also ridiculously inconvenient to be preparing and eating food all day, as it makes healthy nutrition much more complicated.
On the other hand, one effective weight loss method called intermittent fasting involves deliberately and strategically going without food for extended periods of time 15—24 hours or more. Drinking water can benefit weight loss. To reduce your calorie intake, drink a glass of water before meals. Drinking water may also increase the number of calories you burn.
If you like alcohol but want to lose weight, it may be best to stick to spirits like vodka mixed with a zero-calorie beverage. Beer, wine , and sugary alcoholic beverages are very high in calories. However, one study concluded that the effect may be weaker for those who are overweight 7.
For more ideas, check out this article on 8 tips to reduce food portions. There is a lot of evidence that protein can increase fat burning and reduce hunger, helping you lose weight naturally.
In fact, studies show that protein boosts metabolism more than any other macronutrient 8 , 9. This is because the body spends more calories digesting and making use of protein than it does fat and carbs. Protein also increases satiety, leading to significantly reduced hunger Many studies show that increasing your protein intake can lead to automatic weight loss, even when eating until full 12 , 13 , 14 , Protein can also help you gain more muscle, especially if you also lift weights.
Muscle tissue is metabolically active, meaning that it burns a small number of calories, even at rest 16 , 17 , One of the best ways to reduce calorie intake is to eat more animal foods like meat, fish and eggs, preferably at every meal. Eating more protein can boost your metabolism and reduce your hunger.
It can also increase muscle mass, helping you burn more calories around the clock. Another way to feel more satisfied with fewer calories is to eat foods that have a low calorie density.
This includes foods that have a high water content, such as vegetables and some fruits. Studies consistently show that dieters who eat foods that are less calorie dense lose more weight than those who eat foods with a high calorie density 19 , 20 , Vegetables are also rich in soluble fiber, which has been shown to cause weight loss in some studies 23 , 24 , Another benefit of soluble fiber is that it gets broken down by bacteria in the digestive tract.
This process produces a fatty acid called butyrate, which is believed to have anti-obesity effects, at least in rats Put simply, you can lose weight without reducing the actual amount of food you eat just by choosing foods with a low calorie density, such as high-fiber vegetables.
Choosing foods with a low energy density, such as vegetables and some fruits, can help you feel more satisfied with fewer calories. One of the best ways to start losing weight without calorie counting or portion control is to reduce your carb intake. Studies consistently show that people who eat fewer carbohydrates, naturally start to eat fewer calories and lose weight without any major effort 27 , In one study, 53 overweight and obese women were randomly assigned to a low-carb group or a calorie-restricted, low-fat group for six months 29 :.
Women in the low-carb group lost twice as much weight There is little to no research showing any fad diet results in sustained long-term weight loss. Consistently not eating enough food often results in a preoccupation with food and persistent thoughts about food and your next meal or snack.
This could manifest in behaviors like perusing restaurant menus online, obsessing over food social media accounts or watching cooking shows incessantly. Many of the participants in the study admitted to obsessively collecting recipes and recipe books, and as the study went on, food became one of the only things they thought about.
When you go long periods without eating, blood sugar tends to drop. Enter crankiness, which can easily be reversed by eating something. There is nothing worse than feeling tired but being unable to sleep. This is another common result of dietary deprivation, with research roots dating back to the starvation experiment mentioned above.
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