10 Weight-Loss Tips That Actually Work (According to Science)

Posted on

Jan 6, 2019

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

Most people who try to lose weight have good intentions. They
start strong, but end up losing steam and any weight they may have
lost comes creeping back. We looked into the latest science to find
out how people can actually lose weight the right way and keep it
off. Instead of crash dieting and burning, here are 10 weight-loss
tips that really work. weight loss, diet, nutrition, healthy eating,
health, lifestyle

1. Take Baby Steps to Lose Weight

You may have convinced yourself that you can overhaul your diet
and start exercising every single day, but that’s kind of like
hopping on a plane to Antarctica with no itinerary. “You
need a plan
,” 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 starting with one tiny, doable
—packing a healthy lunch or walking 20 minutes a day.
Once that’s a comfortable part of your routine, put a bold
checkmark on your list, then add another small change. Sure, baby
steps take longer, but they work: a recent study in
the American Journal of Preventive Medicinefound that
people who made one small change a week lost nearly twice as much
weight as those who followed broader “eat less, move more”
guidelines. And imagine how gratifying it will feel to see those
checkmarks add up as the pounds fall off.

2. Keep Your Meals Simple

The fewer complicated restrictions you have around your eating
and exercising, the better. You need to find a plan or style of
eating that works for you. weight loss, diet, nutrition, healthy eating,
health, lifestyle

When researchers compared women on two different diet plans—one
that gave dieters a list of foods they could eat and a few
easy-to-follow rules, and another more-complicated diet that
allowed dieters more food choices, but required them to carefully
track all of their eating and exercise—they discovered that those
who found the latter plan difficult were the most likely to give
up. “Complex diets can be burdensome, so opt for one that seems
manageable,” says study coauthor Peter Todd, Ph.D., a professor of
cognitive science and psychology at Indiana University in
Bloomington and director of the IU Food Institute. “Everyone has a
different tolerance, so the diet that works for your best friend
might feel challenging to you. And if you’re feeling overwhelmed by
a diet, switch to a simpler approach. That’s far better than
quitting altogether.”

3. Set Two Goal Weights

If you have a big long-term goal to lose 20 or more pounds, it
can be helpful to celerbate the smaller steps along the way.

Let’s face it: the prospect of losing 20 pounds—or more—is
daunting. That’s why Rachel Beller, M.S., R.D.N., author
of Eat to Lose, Eat to Win,recommends setting a
nearer-term goal weight that’s around half of the total amount you
want to lose—and focusing on that. “Having an easier-to-reach goal
can help keep you motivated,” she says. “And when you hit that
first milestone, it gives you a chance to celebrate, re-evaluate
your strategy and re-up your enthusiasm for the next stage.”

4. Eat Your Vegetables First

Researchers at the University of Minnesota did a series of
studies in which they had participants eat vegetables before they
put any other food on their plates—and even the researchers were
surprised by what they found. “People consumed up
to five times more veggies than usual
says Traci Mann, Ph.D., who led the study. And participants who
munched carrots before being offered M&Ms subsequently ate
one-third less candy than those who were just given the candy
first. Why does this trick work? Because when any food is put in
front of us, we generally go for it—and the veggies aren’t
competing with other foods on our plate (which we tend to go for
first, if given the option). So start with a salad or
crudités. weight loss, diet,
nutrition, healthy eating, health, lifestyle

And, save the bread for the end of the meal. Eating simple carbs
first dramatically increases blood sugar, which causes your body to
pump out insulin and store the calories as fat—the opposite of what
you want if you’re trying to lose weight, says obesity expert Louis
Aronne, M.D., a professor of metabolic research at Weill Cornell
Medical College. “Having some vegetables and protein before simple
carbs blunts that unhealthy blood sugar response,” he adds.

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