Small steps for big weight loss

Losing weight doesn't require strict dieting, steely willpower and deprivation. The small-steps approach to weight loss can be the secret to long-term success. Accredited practising dietitian Dr Clare Collins spills the beans on how to make small changes that have a big impact.

1. Re-introduce yourself to your hunger

Dr Collins says: "It's not abnormal to have hunger pains before you eat. It's super important and it's tragic if you don't experience it. The best way to work out if you're truly hungry or just hungry with your eyes is to have a glass of water. If the twinges go away, you're not really hungry."

2. Breakfast is your weight-loss weapon

Dr Collins says: "There is more evidence reconfirming that breakfast improves concentration, memory, test performance and long-term weight loss. Some people have a busy life; they don't get home till late and won't have dinner till 9pm, so they're not hungry when they wake up. The key to learning to eat breakfast is to move the chaos back to earlier in the evening so you can wake up hungry."

3. Don't drink your kilojoules

Dr Collins says: "Some of our appetite regulators rely on chewing, stomach distention and feedback from your stomach to let you know when you're satisfied. When you drink kilojoules they can slip past the radar: a slice of bread at 70 calories takes a few minutes to eat, but 70 calories of a drink slips down in seconds."

4. Get real on portion size

Dr Collins says: "Bring out those measuring cups and kitchen scales, and spend one day weighing and measuring to understand portion control. Or simply divide your plate into quarters and fill half with salad or veg, a quarter carbs and a quarter protein."

5. Smart ways to eat out

Dr Collins says: "If you only eat out once a month, have what you like, but if you're eating out regularly, eat smart. Skip the entree and only have a main with a side of vegetables."

6. Prioritise healthy eating

Dr Collins says: "Plan ahead and get in the habit of knowing what's for dinner for the week. Cook a casserole on Sunday night so you're zapping it in the microwave when you get home from work during the week. Or pack a zip-lock bag with cherry tomatoes, some mixed lettuce and baby carrots to go with a chicken roll at lunchtime."

7. Lighten the foods you love

Dr Collins says: "Add heaps of vegies to your meal. Vegies are your secret weapon to diluting kilojoules in your food - you can save between 25 and 50 per cent of your kilojoules. For example, add onion, finely diced carrot and zucchini, half a cup of red lentils, crushed tomatoes and garlic to your spaghetti bolognaise. You're maximising nutrients and minimising kilojoules."

8. Get the right advice
 
Researchers at the University of Minnesota concluded that dietary instruction from a registered dietitian was very beneficial when it came to long-term weight-loss success. A long-term study by researchers at the Harvard School of Public Health also found that dieters who attended counselling sessions with a health professional lost more weight than those who didn't. "An accredited practising dietitian has the skills to help you develop a personalised weight-loss plan," Dr Collins says.

9. Go for wholegrains

Dr Collins says: "When you choose a wholegrain product you actually get a higher vitamin, mineral and fibre intake. They contain more vitamin E, zinc and iron, and more of the B vitamins, which are the ones you need when you burn up energy. From a weight-loss standpoint, wholegrains take more effort to chew, therefore your brain is more likely to receive signals letting you know that you're full."

10. Invest in your health

Dr Collins says: "The small steps really do make a difference. If you can invest and commit to those small steps you're much more likely to live your life in the healthy weight range."

Source:http://www.bodyandsoul.com.au/weight+loss/lose+weight/small+steps+for+big+weight+loss,8111

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How to Lose Weight Naturally (22 Home Remedies)

In the Everyday Roots Book I begin the chapter on weight loss by stating that I believe there are only two ways to truly manage weight, through exercising and eating healthy. There simply is no magic shortcut, and while this may seem obvious to some people it is overlooked far, far, too often. Now you’re probably wondering, if diet and exercise are the only ways to lose weight, why did you write this list? Because there are still natural remedies and recipes that will help you reach your ultimate goal. If you use these in addition to eating better and getting some exercise, they can speed up the process. There are many different contributing factors to losing/gaining weight, so the below remedies cover a wide range.

Before you go on you should have a simple understanding of the process your body goes through when dropping the pounds. Fat (along with protein and carbohydrates) is stored energy, plain and simple. Calories are the unit that is used to measure the potential energy in said fats, carbs, and proteins. Your body will convert fat to usable energy through a series of chemical processes, and any excess energy (calories) that you don’t need will be stored away. To lose weight, you must expend more energy (or calories) than you take in. When you are using more than you taking in, your body draws on stored fat to convert it to energy, which makes the fat cells shrink. It doesn’t disappear; it simply changes form, like water to steam. While this is the basic process, you also have to take into account genetic and environmental factors. How well the above process takes place does vary from person to person.

1. Cinnamon Tea

Blood sugar has a direct impact on your weight as it affects how hungry and how energetic you are (if you have energy you’re much more likely to exercise!) If your blood sugar is balanced you are less likely to have a disproportionally large appetite, and your body will be more apt to use fat (energy) rather than storing it. While debate about its effectiveness drags on, more and more preliminary studies are coming out showing that cinnamon can help manage blood sugar levels, so why not whip up a spicy cinnamon tea?

You will need…

-1 teaspoon of ground cinnamon
-1 cinnamon stick
-8 ounces of fresh water

Directions

Place the cinnamon in a mug and cover with 8 ounces of boiling water. Steep for 15 minutes before straining. Drinking 1-2 times a day.

2. Green Tea & Ginger

Green tea has long been debated as a weight loss aid, and more research is needed to confirm or deny how well it works. While some studies have turned up nothing, others have identified three main components in green tea that could help manage weight-caffeine, catechins, and theanine. Caffeine is just an overall boost to your system, and speeds up a number of bodily processes, including metabolism related to weight (technically speaking, metabolism refers to any and all biological processes in a living organism needed to sustain life.)

Catechins are considered anti-oxidant flavonoids, and are superior in green tea rather than black tea due to a difference in processing (black tea is fermented.) While the mechanism is yet to be determined, in vitro and in vivo studies have shown that catechins can help lower the absorption of lipids (fats) via the intestinal track. Theanine is an amino acid in green tea that can encourage the release of dopamine, the chemical that makes you “happy” and relaxed. If you tend to eat due to stress, this may be useful. It also counters the caffeine so you don’t get all jittery. The ginger added to green tea will help improve digestion and add a little flavor-no sugar or milk in this tea!

You will need…

-1/2 inch of fresh ginger root, peeled and finely chopped OR ½ teaspoon ground ginger
-1 teaspoon of green tea
-8 ounces of fresh water
-Raw, organic honey (optional)

Directions

Place green tea and ginger in a strainer or sieve and cover with 8 ounces of boiling water. Steeping green tea for too long can leave it with a bitter taste, so don’t exceed 3-4 minutes. You can stir in a little raw honey if you really need to sweeten it, but avoid milk or sugar at all costs. Drink 1-2 cups daily on an empty stomach.

3. Rose Petal Water

The benefits of rose petal water are backed more by anecdotal evidence than anything, but that’s no reason to shrug off this mild yet refreshing drink. Rose petals act as a very gentle diuretic. Diuretics encourage your kidneys to put more sodium (salt) into your urine. This excess salt in turn draws water from your blood, decreasing the amount of water in your circulatory system. This is not “permanent” weight loss-just water weight-but the action encourages you to drink more and keep your system flushed clean and hydrated. Staying hydrated, believe it or not, can be hugely beneficial to losing weight.

You will need…

-Handful of fresh or dried rose petals
-Distilled water (roughly 1-2 cups)
-A pot with a tightly fitting lid
Note: Be sure, especially if using fresh rose petals, that they have not been treated with any sort of chemical (insecticides, pesticides, herbicides, fertilizers, etc.)

Directions

Place the pot on the stove, put in the rose petals, and add just enough distilled water to completely cover them. If some float to the top it’s not a big deal. Cover the pot with a tightly fitting lid and simmer until the petals lose most of their color, about 15-20 minutes. Strain the liquid into a glass jar and keep in the refrigerator for up to 6 days. Drink about ½-1 cup every morning on an empty stomach.

4. Ginseng

Ginseng is any one of 11 perennial plants with fleshy roots belonging to the genus Panax. While there are different kinds of ginseng, the two that you should use –also the ones that have had the most controlled double-blind studies done on them-are American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng.) While widely known as a stimulant to speed up a sluggish metabolism, that description doesn’t do it justice. Ginseng’s greatest quality is that it can help fight fatigue and boost energy as well as mental alertness (in a randomized double-blind study in 2010 290 cancer patients at the Mayo Clinic were given ginseng daily and it was found to fight even the crippling fatigue caused by chemotherapy.) This is huge when it comes to weight loss-without energy, it’s hard to exercise. Without exercise, it’s near impossible to lose weight-at least in a healthy way. In addition to boosting energy, there is tentative evidence that it can help manage blood sugar, which also affects energy levels as well as appetite.

You will need…

-1 teaspoon of chopped American or Korean ginseng
-8 ounces of fresh water
-raw honey/lemon to taste (optional)

Directions

Roughly chop the root and measure out 1 teaspoon per cup of water. Bring water to a boil and then pour over the ginseng, allowing it to steep for 5-9 minutes. Strain, add honey or lemon if you like, and drink 1-2 times daily.

5. Dandelion and Peppermint

Dandelion and peppermint tea is a fabulous drink that will help keep your liver healthy. The liver is an incredible organ. Not only is it the only way to truly detoxify your body, it is also plays a central role in many metabolic processes-a lot of which affect weight. In terms of fat metabolism, the liver is full of cells that break down fats and turn them into usable energy. These cells are also responsible for the flow of bile, which helps breakdown and absorb fats. In the metabolism of carbohydrates, the liver helps keep your blood sugar steady, therefore keeping energy levels up and regulating appetite. The list goes on, but the point is helping your liver helps your weight, as it plays a crucial role in managing fats and their absorption. Dandelion and peppermint both help your liver. Dandelion has hepatoprotection constituents, with hepatoprotection meaning an ability to prevent damage to the liver. Peppermint and dandelion both automatically stimulate the production of bile in the liver, helping with digestion and the absorption of nutrients. Mix these two together, and you have a powerful liver protecting tea!

You will need…

-1 teaspoon of dried dandelion leaves
-1 teaspoon dried peppermint leaves
-8 ounces of boiling water
-Lemon to taste (optional)

Directions

Pour a cup of boiling water over the dandelion and peppermint and steep, covered, for 5-10 minutes. Strain, add lemon to taste if you like, and drink a cup twice daily. You can also make this with fresh dandelion leaves/roots and fresh peppermint, just use a rough handful of the fresh leaves for the amount. If you do use fresh, be absolutely certain that there have been no chemicals applied to them- this is especially important for dandelion. If you use dandelion on a regular basis, I suggest growing your own.

6. Sip on Sage

We live in a hectic world, and most of us are stressed about one thing or another on a daily basis. The thing is, our bodies weren’t made to handle constant stress, and it can have damaging effects on a wide variety of functions-including weight gain/loss. When under stress, the body releases cortisol, a steroid hormone that is part of the fight-or-flight response. Cortisol can effect blood sugar level (therefore appetite), and cause energy to be stored more readily as fat. Neuropeptide Y is a neurochemical that is also related to stress. When released, it causes growth of fat tissue (energy is stored easily as fat around the abdomen) as well as an increase in appetite. One way to fight this underlying stress can be to ingest more sage, which has calming effects on both the body and mind. Making a calming sage tea, or even just adding it in dishes you cook, is one way to help combat your stress levels.

You will need…

-A handful of fresh sage OR 2 teaspoons of dried sage
-8 ounces of boiling water
-Lemon to taste (optional)

Directions

Pour boiling water over sage and steep for 4-5 minutes. Strain, add lemon to taste if you like, and drink 1-2 times daily.

7. Chew Gum

Chewing gum is a great way to trick your brain (and your stomach) into thinking it’s getting more than it is. The flavor of the gum reduces appetite and curbs the urge to snack on something unhealthy, and also stimulates the flow of saliva, whose enzymes help break down starches and fats.

You will need…

-1 piece of natural sugar free gum

Directions

When you feel the need to start munching, pop in a piece of gum instead.


8. Have a Routine (and stick to it)

Having a routine is, in my opinion, in the top three most important things you can do to lose weight, right up there with exercise and diet. If you don’t stick to a routine, you won’t see results, and you’ll be discouraged. Several years ago I saw a personal trainer and, after paying a decent sum of money, I figured out that it was the routine of going to see her made the biggest difference. It’s probably the single hardest thing you’ll do when you try to lose weight, but once those habits become hardwired into your brain, things will only get easier.


9. Just Add Water

Staying hydrated is an important aspect of weight loss that people often brush off-you don’t want to gain water weight and feel bloated right? Either that or you hear that you should drink ice cold water to burn more calories. Not exactly. The idea that ice cold water burns more calories because your body tries to “warm it up” first may technically be true, but the effect is miniscule (like 8 calories miniscule.) Rather, you need to be hydrated for your body to run smoothly, and that includes burning fat. It flushes bad stuff through your system, and also helps curb appetite. And don’t fret about water weight-if you are staying hydrated, your body is less likely to retain water since it simply doesn’t have the need to-similar to how eating more can make weight loss easier, within reason. I should also say-DO NOT BUY INTO SPECIALTY WATERS! Get your vitamins through your diet or supplements. Those waters are not better for you-in fact some are so loaded with flavoring and what not they rival soda.

You will need…

-8 ounces of fresh water

Directions

Drink at least 8 cups of fresh water every day.


10. Coconut Oil (as a replacement fat)

In the 1970’s and ‘80’s, saturated fats got shoved into the spotlight as the main cause for obesity. Coconut oil, being a saturated fat, was tossed along with the rest of them. The healthier alternative that we created? Trans-fat. One could say that backfired a wee bit eh? Coconut oil isn’t just any old saturated fat though; it contains unique fats called medium chain triglycerides that help you use energy (aka calories) more efficiently. MCT’s are indeed a saturated fat, but they are not the same as many of the other saturated fats we hear about-those fats are long chain triglycerides. Why does the length matter? Its chemical makeup is what determines how our body processes it and breaks it down. MCT’s are not broken down in the intestines, and therefore do not get stored away immediately as fat. Instead, they absorbed intact and sent right to the liver, where they are used as energy. Now sitting around eating coconut oil isn’t going to make you lose weight, but using it as a replacement fat can be a good choice. In addition to that, just plain coconut oil is an incredible appetite suppressant (it’s almost scary, actually.) Tack on that it can raise energy levels and you are more likely to get out, move around, and exercise.

As far as studies on it go, here are some that I mentioned in The Everyday Roots Book. In 2002 the Journal of Nutrition concluded that it can aid weight loss when used in place of long chain triglycerides. It was also shown to strongly curb appetite and it appeared to increase the burning of calories. In 2003 Obesity Research found that it may help burn calories, probably due to the fact that it boosted energy. In 2010 the International Journal of Food Sciences and Nutrition also found that it could help boost metabolism and reduce appetite.

You will need…

-2 tablespoons of good virgin cold-pressed coconut oil

Directions

Twice a day, take 1 tablespoon of coconut oil. You can take it before, during, or after a meal. If you tend to struggle with proportions, I suggest taking it before you eat, or if dessert is your demon, take it right after dinner. In terms of substitution I’ve used it in place of olive oil and love it.

11. Plain Yogurt and Honey

This is an awesome breakfast/snack. It’s one of those “I wouldn’t guess this is good for me!” type foods. The probiotics in yogurt do wonders for the digestive track and maintains a healthy balance of gut flora that optimizes digestion and the breakdown of certain substances (like fat.) When you digestive track is running smoothly, your body is processing things better and it’s not as likely to pack on the pounds. The honey is just a little added (healthy) sweetness to satisfy any cravings you might have. The beautiful thing here is that you really don’t feel like you’re getting shorted any flavor or fullness when you eat it. For optimum weight-loss awesomeness, try low fat yogurt.

Note: There was once a time when certain large companies began to add so much sugar to their yogurt the amounts surpassed those found in sugary breakfast cereal, like Lucky Charms. People were gobbling it up and wondering how it could be so tasty and good for you, when really the image and wholesomeness of yogurt was simply being abused. Read the nutrition label first.

You will need…

-1/2-1 cup of plain (not vanilla) yogurt
-1 tablespoon of organic raw honey, or to taste

Directions

Eat this for a snack or breakfast, adding on the honey for flavor. Feel free to try adding fresh fruit or even oats for a little variety.

12. Get Enough Sleep

Our body is a cohesive unit, a complex system, not just individual parts. Everything has to be working harmoniously for things to be balanced and correct-like your weight. Studies have shown that even just a little bit of sleep deprivation over the short time frame of 4 nights results in increased insulin resistance, and essentially ages the metabolism 10-20 years in that time frame. The fat cells sensitivity to insulin dropped by 30% to levels usually seen in people who were obese or diabetic. By getting the right amount of sleep, you’re doing more than just resting your body-you’re ensuring that all systems are go, and that you have the best chance possible to succeed at losing weight.


13. Black Pepper and Lemon Juice

This spicy little concoction contains black pepper and lemon juice to create a drink that can help you keep ahead on your weight loss battle. Black pepper contains a naturally occurring chemical compound called piperine, which is responsible for giving it its pungent flavor. Several new studies have shown that piperine can interfere with the genes that control the generation of fat cells, as well as reducing fat levels in the blood stream and enhancing the absorption of nutrients from our foods. Lemon juice can help aid in digestion and give your G.I. track a helping hand when it comes to breaking down foods.

You will need…

-Several sprinkles of freshly ground black pepper
-Juice of half a lemon
-Fresh water

Directions

Mix lemon juice with water and sprinkle in black pepper (about 3-4 turns of the pepper grinder.) Drink once daily after a meal.

14. Bottle Gourd Juice

Bottle gourds are old-world hard-shelled fruits that anecdotal evidence suggests can help you lose weight. People who swear by it find that, due to its high fiber content, it creates a sensation of fullness and curbs appetite. It also has high water content (always a good thing) and has a number of great nutrients. If you do decide to drink bottle gourd juice, do not do so in such a way that you use it to “starve” yourself (see below.) Your body needs all the (good) food and nutrients it needs to maintain a balanced diet, however, it’s a great way to help resist cravings and potential snacking sprees!

You will need…

-1 cup of bottle gourd juice, chilled
-A little lime juice

Directions

When you feel the urge to snack, drink a glass of cold bottle gourd juice with a dash of lime juice added.

15. Eat More (and figure out why you’re eating in the first place)

Deprivation never works. It is a painful struggle that will almost always result in failure. Instead of starving your body of the nutrients it needs to stay healthy, eat “more” good stuff. Break your meals down to 5 or 6 small ones a day to reduce snacking (which is when a good chunk of weight gain takes place for a lot of people) and to prevent your body from storing more fat-which is does when it feels “starved.” Also ask yourself why you’re eating in the first place-we so often eat out of boredom or nerves or stress. Wait until you feel a rumble and let your stomach tell you when it needs to eat.


16. Apple Snacks

An apple a day keeps the weight at bay! While not overflowing with nutrients like other fruits or vegetables, apples still have a number of benefits that can contribute to weight loss. First, they are packed with fiber, which helps curb appetite, so eat one when you feel the urge to snack on some less-desirable foods. Second, they can help regulate blood sugar levels, and therefore help regulate your appetite and energy levels. Third, the pectin in apples can lower cholesterol, and serve as another way to help regulate blood sugar, by slowing the absorption of carbohydrates. Finally, apples are a naturally low-sodium food, which can help prevent excess water retention and water weight.

You will need…

-1-2 fresh apples

Directions

Rinse and slice an apple, and eat one to two daily. Leave the skin on, as that contains a good amount of fiber.

17. Add in More Asparagus

Pay attention to seasonal fruits and vegetables, and pounce on the asparagus when it comes along. Asparagus is nutrient dense and, like apples, contains a lot of fiber to help curb appetite. It also contains a host of vitamins that work together to metabolize blood glucose, therefore regulate blood sugar. If you find yourself feeling puffy or bloated, asparagus is a mild diuretic that can help reduce bloating and leave you feeling your best. Try eating asparagus steamed on the side of your favorite dishes-this vegetable doesn’t need much to make it taste good

You will need…

-1 bunch of asparagus
-some water

Directions

Wash the asparagus and lightly peel the stems if they are thick. Place in a pan with ½-1 inch of water, and cover with a tightly fitting lid. Turn the heat to medium high and steam for 3 minutes, or until the asparagus is tender and can be pierced easily with a fork.

18. Put Your Fork or Spoon Down Between Bites

Your brain lags behind your stomach by roughly 20 minutes, which ,means that it isn’t the best thing to rely on when it comes to letting your know when you’re full. To avoid over-eating, and thus consuming extra un-needed calories, slow down your eating by putting your fork or spoon down between bites. You might feel a little silly at first, but it can really help when it comes to managing your weight.


19. Snack on Flax

Flax seed has been known to help with digestive ailments for centuries, and this goes hand in hand with weight loss. Flax seeds are high in fiber, as well as mucilage, which helps lower cholesterol. It has also been proven to lower blood sugar levels. With such a high amount of fiber, flax seeds also act as a natural gentle way to regulate bowel movements and help promote healthy gut bacteria, both which work well to help you manage weight. It is important to eat flaxseed ground, as it tends to pass through the digestive track undigested if eaten whole, thus depriving you of its nutritional benefits.

You will need…

-1 tablespoon of ground flaxseed

Directions

Once a day eat a tablespoon of ground flaxseed-sprinkling it over cereal or oatmeal if my personal preference.

20. Milk Thistle

Milk thistle contains active flavonoid compounds collectively known as simirilyn. Simalrilyn helps to protect the liver which is a vital organ when it comes to managing weight and encouraging weight loss. When your liver is bogged down and sluggish, weight loss can be slowed by up to 30%*. The simarilyn in milk thistle can help reverse this. There are several ways to take milk thistle, however I recommend a capsule form (make sure the source is reliable) or as a tincture, since milk thistle does not impart its benefits when steeped in water (such as when made into a tea.)

You will need…

-Milk thistle capsules or tincture

Directions

Follow Directions on the packaging for dosage.

21. Go Ahead, Eat That Chocolate

Remember deprivation hardly works? When you get the urge for a sweet treat, turn to dark chocolate. It will help curb your craving thanks to its insulin-resistance lowering flavonoids. The healthy fats in dark chocolate can also slow the absorption of sugar into your blood stream, preventing “insulin spikes.” Studies have shown that eating some can help put a stop to cravings for sugar, salt, and fat. However, the chocolate must be 70% cocoa, otherwise it has too much milk or sugar added to be beneficial.

You will need…

-70% dark chocolate

Directions

Directly after a meal, eat a piece of dark chocolate roughly the size of your thumb to glean its benefits.

22. Join the Navy… Beans

Beans, beans, the magical fruit, the more you eat the more you…lose weight? Apparently, since the protein in navy beans can take a while to digest, therefore reducing appetite and aiding in weight loss management. The fiber in navy beans can also help lower cholesterol.

You will need…

-1 cup of dried navy beans
-3 cups of water

Directions

Prepare the navy beans by adding 3 cups of fresh water to a pot for each cup of dried beans, so that the liquid level is about 1-2 inches about the beans. Bring the water to a boil and then reduce to a simmer, partially covering the pot. Skim off any foam that develops, and simmer for 1 to 1 ½ hours until tender. Add to a salad or enjoy as a dish on its own.

When you’re trying to figure out how to lose weight, know that there really is no magic thing that works for everyone. Yes, diet and exercise are vital, but people are different, bodies are different, and you have to take into account things such as genetics, health conditions, gender, and age. You might be glaring at your co-worker chowing down on donuts at the office while you pick at a salad and wonder how they manage to stay so fit when they eat whatever they want-but don’t let this drag you down. The journey is different for everyone, but there is always a way to complete it. And when in doubt, simplify the situation-eat good food, get proper exercise. We’ve turned eating and weight loss into a science that delves into such minuscule things we feel like we aren’t capable of eating right or losing weight without professional help. Assuming you have no outstanding condition that complicates the situation, you can reach your goals on your own! It may be difficult, but hey, that’s where things like these remedies can lend a helping hand.


Tips

-Weight isn’t everything. Muscle does weigh more than fat, and being fit and healthy is more important than being incredibly “thin.” Healthy looks good on you, and don’t forget it!

-Never underestimate stress as a cause of weight gain. The body cannot perform any function, including burning fat for energy, optimally when under stress.

-There are no super-foods. Don’t rely on one thing to help you lose weight-always maintain a balanced diet.

-Don’t eat before bed. Your metabolism slams on the brakes when you go to sleep, so eating at night makes weight gain tough to avoid.

-Get a buddy to make goals that the two of you strive towards. When you lose willpower or motivation, a friend can be all that stands between success and setback.

-Read a book called Salt, Sugar, Fat: How the Food Giants Hooked Us In by New York Times investigative reporter Michael Moss. Just do it. It will give you something new and tangible to hold onto when you are trying to avoid junk food. At the risk of sounding corny, it actually changed my life.

-Along the lines of the first tip-manage your weight to be healthy, and ultimately, happy. Ignore images of perfect figures. Forget about the silly things society bombards you with, telling you what you should look like. To say that’s easier said than done is the understatement of the century, but do try to keep it in mind. When you are healthy, and happy, you truly glow from the inside out.

Source:http://everydayroots.com/weight-loss-remedies

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The simple secret to losing weight

Set yourself up for weight loss success

It’s likely that most of us will have tried to lose weight at some point. Fad diets, magic ingredients and restrictive menus may have left you disillusioned with losing weight in the past. We've dispensed with the smoke and mirrors to reveal the very simple secret that will make your next time a success.
 
Energy 101

Our bodies use energy to breathe, digest, sleep and generally keep the body ticking over, as well as to run, play sport, hang out the washing and any physical activity. It gets this energy from the food we eat and the beverages we drink. Energy is measured in calories, or the metric equivalent, kilojoules.

Your body can only do two things with the energy you give it:

1. Burn it through your body’s natural metabolism and exercise

2. Store it as fat on your body

Every kilo of bodyweight is the equivalent of around 7,000 stored calories (that’s 29,400 kilojoules). So if you’re 5kg overweight you’re storing an excess of 35,000 calories. So basically, that’s the equivalent of around 138 lamingtons, 97 hamburgers, 155 beef sausages or 26 family-sized blocks of chocolate.

The Energy Equation

So what’s the secret? The Energy Equation. This simple equation that measures the energy you put into your body against the energy you expend through exercise and metabolism. It will determine whether you lose weight, maintain the same weight or even gain weight.

1. Losing weight

To lose weight you need to burn more energy than you consume. That means the sum of your energy equation should be a minus number, showing a deficit. If you think of it like a bank account, it’s like spending more (energy) than you’re earning. Debt isn’t always a good thing, but being overdrawn in energy terms is good news if you’re trying to lose weight!

2. Maintaining weight

To maintain your weight, your energy equation has to be in balance. This means the energy you’re consuming matches the energy you’re expending. If you do this every day then you’ll manage your weight for good!

3. Gaining weight

You gain weight when you’re consuming more energy than you’re burning. For example, eating two pieces of chocolate a day without balancing it out with extra exercise can contribute to almost 3kg gained in a year. A small treat can seem pretty harmless, but remember that if you don’t burn it, your body has no choice but to store it.

How much and how fast?

Claims of rapid weight loss can be alluring, but it’s actually unhealthy to lose weight too quickly, and this method will often see you put it all back on again once your diet is over. Several recent studies out of America recommend the more realistic, long-lasting and healthy strategy of losing 0.5-1kg a week. Keep up this negative energy balance of about 500 calories and you can expect to consistently lose 0.5kg a week until you reach your goal! That’s why body+soul revolution isn’t a diet; it’s a new way of life.

Best time to workout?

If you train on an empty stomach before breakfast, any calories burnt will be replaced when you eat breakfast. Weight loss will only occur if you burn more calories than what you eat for breakfast, no matter when you workout. So worry less about what time of day you exercise and focus on making sure you’re doing enough of it.

Resetting your health

To make things easy, body+soul revolution provides you with a hassle-free menu plan that is calorie controlled and nutritionally balanced. To stick to the Energy Equation, you really need to record all your food and exercise each day to see how much energy you’re consuming versus how much you’re burning up. That’s why body+soul revolution provides you with an Online Diary that does the maths for you.

It’s not just your body that will thank you for following the Energy Equation; your mind will too.

“What we eat can have a huge impact on our mood and emotional health. Regularly consuming heavily processed foods that are high in sugars and saturated fats and low in nutrients such as B vitamins, zinc and magnesium, can have a negative impact on your emotional health,” explains body+soul nutritionist, Lisa Guy, “Eating certain "feel-good" foods, however, as part of a well-balanced, wholesome diet, helps support healthy nerve and brain function as well as promoting the production of mood-boosting neurotransmitters.”

Source:http://www.bodyandsoul.com.au/weight+loss/lose+weight/the+simple+secret+to+losing+weight,35343

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10 best protein options for weight loss

If you're trying to drop a few kilos, make sure you have the protein box ticked at meal times. Foods that are high in protein take longer to digest and metabolise which means your end up burning more calories trying to process them. Not only that, it also keeps you fuller for longer. Try these protein hits for maximum weight loss benefits.

1. Almonds

Try snacking on a small handful of raw almonds. It’s important to have healthy snacks like this on hand to keep you going until your next meal. Helping you resist the urge to indulge in unhealthy sugary snack foods.

  
2. Pumpkin seeds

Sprinkle these healthy seeds on your breakfast cereal to help keep you full for longer. That way you will be less likely to binge eat at your next meal.

3. Organic eggs

Eggs make an excellent breakfast or lunch. They will assist with keeping your blood sugar levels stable and sugar cravings at bay. Ideal for anyone on a weight loss program.

4. Organic yoghurt

Add a spoonful of yoghurt to your muesli, porridge, or smoothie, or have it on its own as a healthy snack. This protein rich food will help prevent spikes and drops in blood sugar levels, which can trigger weight gain. Avoid yoghurts with added sugars.

5. Grass-fed meat

Having a piece of protein the size and thickness of your palm is a good rule of thumb when working out healthy portion sizes. Grass-fed meat is not only a good source of protein but also high in iron. You need plenty of iron to give you energy, which is important when starting a new weight loss exercise regime.

6. Oily fish

Another factor to consider when trying to balance blood sugar levels is omega-3 fatty acids, found in abundance in oily fish like salmon and sardines. Eating foods that contain healthy fats and protein will also give you a sense of satiety. Eating these good fats will help keep your weight down.

7. Lentils

Legumes are not only rich in protein but also contain plenty of fibre. These nutrients are important for balancing blood sugar levels and keeping you more satisfied after a meal.

8. Hummus

This nutritious dip makes the perfect snack with some veggie sticks or wholegrain crackers. It is full of protein and fibre, and is a great way to prevent the afternoon munchies.

9. Quinoa

This gluten-free seed is an excellent alternative to rice and other grains. Full of protein and fibre, quinoa will help keep hunger pangs at bay. Using quinoa instead of grains is a great way to cut down on carbs too. Quinoa is versatile too - it's delicious as a porridge, in salads, with curries or stir-fries.

10. Brown rice protein powder

This is a convenient and healthy way to increase your protein intake. Just mix yourself up a delicious brown rice protein-based smoothie! Having protein with each meal is one of the best ways to assist with healthy weight loss as they help fill you up and reduce the likelihood of sugar cravings.

Source:http://www.bodyandsoul.com.au/weight+loss/lose+weight/10+best+protein+options+for+weight+loss,40353

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Natural aids to weight loss

Hundreds of weight-loss supplements claim to have remarkable benefits. We take a look at the more reputable ones.

Once you decide on an eating and exercise plan, there are extra measures you can take to boost your weigh-loss efforts. Herbs and supplements can help turn fat into muscle, reduce appetite and boost energy and endurance levels. Many herbs boost your metabolism and resting thermogenesis (resting metabolism).

Medical herbalist Dominique Finney says the best time to lose weight is when you are resting. "The most effective weight-loss programs incorporate herbal medicines with exercise. The aim is to keep your energy boosted all day and night, even when you are sleeping. "Herbal medicines can also assist with detoxification of the liver, digestive tract and bloodstream. We all carry from three to 10 kilograms of excess putrid matter in our digestive tract and the herbs help eliminate this." We look at the most common supplements.

Black walnut

Black walnut is famous for its cleansing properties. It helps add motion to the large intestine and eliminates build-ups in the bowel. Herbalists classify it as an astringent because it is rich in tannin, which helps to tone the body.

Guggulsterones

Guggul has been used in ayurvedic medicine for centuries to treat a variety of conditions. It is known for increasing the thyroid gland's actions to boost metabolism and it is stimulant-free. Studies have shown it reduces cholesterol and can help reduce body fat levels.

HCA

Hydroxycitric acid (HCA) is used in Indian and Thai food as a condiment. It acts as an appetite suppressant and stops carbohydrates being turned to fat in the liver. Animal studies show HCA could reduce fat production from 40 to 70 per cent for up to 12 hours after eating.

Carb blockers

Carbohydrate blockers contain white kidney bean extract, which interferes with alpha-amylase, an enzyme in the body which breaks down carbohydrates. The carbohydrates are excreted before they enter the bloodstream. Finney advocates eating a good mix of carbohydrates and protein, rather than using carbohydrate blockers. "You will lose weight quickly, but the weight loss is unsustainable."

Amino acids

Body builders have been using amino acids for years to sculpt and tone their bodies. Amino acids are particularly helpful for those who are doing a lot of exercise as they are the building blocks for protein, and are needed to build and repair muscle.

The list doesn't end there. Eating a green food daily such as spirulina, barley or alfalfa will help reduce your appetite. If your thyroid is slow in regulating your metabolism, you could try a kelp supplement. Supplements help speed up weight loss, but diet is crucial. Finney says the key is still burning more kilojoules than you put into your mouth.

Chromium and magnesium

Magnesium has been found to raise the resting metabolism of obese people. Chromium picolinate not only works as an appetite suppressant, it helps curb cravings. Naturopath Aimee Robbins says increased chromium levels help muscle cells and the liver store more glucose, boost energy levels and reduce body fat. "High glucose storage in the liver also reduces hunger pains and the desire for food."

Dandelion

This herb cleanses the liver and kidneys, while removing excess fluids. It's good for those on a low-carb diet, where it's important to keep the organs of elimination flushed. A study on mice saw them lose 30 per cent of their body weight when fed dandelion over a 30-day period.

Brindleberry

Brindleberry has been used in Thai and Indian cuisine for years and is probably the best herb to suppress your appetite between meals. "It should be used with chromium to assist increased muscle and liver uptake of glucose," Robbins says.

Guarana

Guarana is one of the richest sources of caffeine - it has three times as much as coffee - which is why it suppresses the appetite. Because of its stimulating effect it helps burn fat, is a tonic and diuretic and boosts energy.

Drink yourself slim

Tea boosts the metabolism, flushes out toxins and curbs hunger pangs. The caffeine increases body function to help burn kilojoules and the polyphenols aid fat digestion. The weight-loss benefits of green tea are well known, but oolong, brindleberry, dandelion, St Mary's thistle, globe artichoke and guarana teas also help shed kilos.

Spice up your food

 Forget flavouring your food with salt. Try adding some herbs and spices. Research shows most herbs are rich in antioxidants, which support weight loss. Try allspice, basil, cloves, coriander, dill, fennel leaves, mint, nutmeg, parsley, rosemary or sage. Cinnamon is another winner that enhances insulin activity.

Source:http://www.bodyandsoul.com.au/weight+loss/lose+weight/natural+aids+to+weight+loss,8043

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Healthy Weight Loss and Dieting Tips

In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: most diets don’t work—at least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food.

The key to successful, healthy weight loss

Successfully managing your weight comes down to a simple equation: If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why is losing weight so hard?

Well for one, weight loss isn’t a linear event over time. When you cut calories, you may drop a pound or so each week for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight. And then the next week you don’t lose anything at all. That’s because when you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, you’ll need to continue cutting calories.

Secondly, while in essence a calorie is a calorie, your body reacts differently to different types of food. So eating 100 calories of high fructose corn syrup, for example, will have a different effect on your body than eating 100 calories of broccoli. The trick for sustained weight loss is to ditch the foods that are packed with calories but don’t make you feel full (like candy) and replace them with foods that fill you up without being loaded with calories (like vegetables).

Thirdly, losing weight in a healthy, sustainable way often takes time. It requires patience and commitment. Extreme diets may promise rapid results but they’re more likely to leave you feeling cranky and starving and losing more cash than weight. Finally, there are emotional aspects of eating that can trip you up. Many of us don’t always eat simply to satisfy hunger. We also turn to food for comfort or to relieve stress—which can derail any weight loss efforts before they begin.

The good news is that by making smarter choices every day, adopting healthy lifestyle changes, and developing new eating habits, you’ll not only lose weight and be able to keep it off, you’ll also improve your outlook and mood and have more energy.

Training your brain to crave healthier food
We aren’t born with an innate craving for French fries and donuts or an aversion to broccoli and whole grains. This conditioning happens over time as we’re exposed to more and more unhealthy food choices. A recent pilot study at Tufts University, however, suggests that it’s possible to reprogram your brain’s food cravings so that you hanker for healthier foods instead of high-calorie ‘diet busters.’ In the study, a small group of subjects enrolled in a behavioral weight management program that emphasizes portion-control and education to change eating habits. After six months, brain scans revealed increased reward and enjoyment of healthy, low-calorie foods, and a decrease in enjoyment of unhealthy, higher-calorie foods.

While more research is needed to be conclusive, this is encouraging news for anyone whose weight loss efforts have been sabotaged by unhealthy food cravings. You can learn to enjoy healthy food!

Getting started with healthy weight loss

While there is no “one size fits all” solution to permanent healthy weight loss, the following guidelines are a great place to start:

• Think lifestyle change, not short-term diet. Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to replace high-calorie foods with healthier, lower-calorie alternatives, reduce your portion sizes, and become more active. Various popular diets can help jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.
• Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—to get the encouragement you need.
• Slow and steady wins the race. Aim to lose one to two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.
• Set goals to keep you motivated. Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident, boost your mood, or become healthier for your children’s sakes. When frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.
• Use tools that help you track your progress. Keep a food journal and weigh yourself regularly, keeping track of each pound and inch you lose. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.

Where you carry your fat matters
The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes. Calories obtained from fructose (found in sugary beverages such as soda and processed foods like doughnuts, muffins, and candy) are more likely to add to this dangerous fat around your belly. Cutting back on sugary foods can mean a slimmer waistline and lower risk of disease.

Healthy dieting and weight loss tip #1: Avoid common pitfalls

It’s always tempting to look for short cuts but fad diets or “quick-fix” pills and plans only set you up for failure because:

• You feel deprived. Diets that cut out entire groups of food, such as carbs or fat, are simply impractical, not to mention unhealthy. The key is moderation.
• You lose weight, but can’t keep it off. Diets that severely cut calories, restrict certain foods, or rely on ready-made meals might work in the short term but don’t include a plan for maintaining your weight, so the pounds quickly come back.
• After your diet, you seem to put on weight more quickly. When you drastically restrict your food intake, your metabolism will temporarily slow down. Once you start eating normally, you’ll gain weight until your metabolism bounces back.
• You break your diet and feel too discouraged to try again. When diets make you feel deprived, it’s easy to fall off the wagon. Healthy eating is about the big picture. An occasional splurge won’t kill your efforts.
• You feel lost when dining out. If the food served isn’t on your specific diet plan, what can you do?
• The person on the commercial lost 30 lbs. in two months—and you haven’t. Diet companies make a lot of grandiose promises, and most are simply unrealistic.

source:http://www.helpguide.org/articles/diet-weight-loss/healthy-weight-loss-and-dieting.htm

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26 Weight Loss Tips That Are Actually Evidence-Based

The weight loss “industry” is full of myths.

People are being advised to do all sorts of crazy things, most of which have no evidence behind them.

Over the years, however, scientists have found a number of strategies that seem to be effective.

Here are 26 weight loss tips that are actually evidence-based.

1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss, and this is true.

Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories (1, 2).

One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight (3).
2. Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.

Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat (4, 5).

If you can’t eat eggs for some reason, then that’s fine. Any source of quality protein for breakfast should do the trick.
3. Drink Coffee (Preferably Black)

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits.

Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29% (6, 7, 8).

Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.

4. Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.

Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning (9, 10).

Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight (11, 12).
5. Cook With Coconut Oil

Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats.

These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day (13, 14).

Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it is about replacing some of your current cooking fats with coconut oil.
6. Take a Glucomannan Supplement

A fiber called glucomannan has been shown to cause weight loss in several studies.

This is a type of fiber that absorbs water and “sits” in your gut for a while, making you feel more full and helping you eat fewer calories (15).

Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don’t (16).
7. Cut Back on Added Sugar

Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it.

Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others (17, 18, 19).

If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
8. Eat Less Refined Carbs

Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21, 22).

If you’re going to eat carbs, make sure to eat them with their natural fiber.
9. Go on a Low Carb Diet

If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.

Numerous studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time (23, 24, 25).
10. Use Smaller Plates

Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work (26).
11. Exercise Portion Control or Count Calories

Portion control (eating less) or counting calories can be very useful, for obvious reasons (27).

There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight (28, 29).

Anything that increases your awareness of what you are eating is likely to be useful.
12. Keep Healthy Food Around in Case You Get Hungry

Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.

A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hardboiled egg (or two).

13. Brush Your Teeth After Dinner

Although I’m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won’t be as tempted to have a late-night snack.
14. Eat Spicy Foods

Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly (30, 31).
15. Do Aerobic Exercise

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease (32, 33).
16. Lift Weights

One of the worst side effects of dieting, is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode (34, 35).

The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass (36, 37).

Of course, it’s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.

17. Eat More Fiber

Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term (38, 39).
18. Eat More Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for weight loss.

They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.

Studies show that people who eat vegetables and fruits tend to weigh less (40). These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.
19. Chew More Slowly

It can take a while for the brain to “register” that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss (41, 42).
20. Get Good Sleep

Sleep is highly underrated, but it may be just as important as eating healthy and exercising.

Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43).
21. Beat Your Food Addiction

A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food addiction (44).

If you suffer from overpowering cravings and can’t seem to get your eating under control no matter how hard you try, then you may be a food addict.

In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.
22. Eat More Protein

Protein is the single most important nutrient when it comes to losing weight.

Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day (45, 46, 47).

One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half (48).

This is the single most important tip in the article.

Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.
23. Supplement With Whey Protein

If you struggle to get enough protein in your diet, taking a supplement can help.

One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass (49).
24. Don’t Drink Calories, Including Sugary Soda and Fruit Juices

Sugar is bad, but sugar in liquid form is even worse (50). Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.

For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving (51).

Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke (52). Eat whole fruit, but use fruit juice with caution (or avoid it altogether).

25. Eat Whole, Single Ingredient Foods (Real Food)

If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods.

These foods are naturally filling, and it’s very difficult to gain weight if the majority of your diet is based around them.

Keep in mind that real food doesn’t need a long list of ingredients, because real food IS the ingredient.
26. Don’t “Diet”, Eat Healthy Instead

One of the biggest problems with “diets,” is that they almost never work in the long term.

If anything, people who “diet” tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain (53).

Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.

Weight loss should follow as a natural side effect.

source:https://authoritynutrition.com/26-evidence-based-weight-loss-tips/

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