This one may be surprising, considering the popular concept of eating five or six mini-meals throughout the day. But according to scientists who study the hunger hormones leptin and gherlin, eating too often can mess with your body's natural signals. Plus, if you are constantly snacking, you might not realize how many calories you're really taking in and/or feel deprived from not having a "real meal."
"Tight glycemic control is necessary to maintain health and to prevent disease," Ellen Blaak, a professor of fat metabolism and physiology at Maastricht University, wrote in a review of studies published in the journal Obesity Reviews. Her study found links between poorly controlled blood-sugar levels and obesity, Type 2 diabetes, and heart disease.
Carb backloading — when you eat all your carbs later in the day — is becoming a buzzy trend in the health space, and it could actually help you lose weight. It might seem surprising to load up on carbs at the end of the day opposed to in the beginning, but one registered dietitian said it can help you burn fat faster and more effectively: “The theory of carb backloading is based on the fact that insulin sensitivity is higher earlier in the day, which promotes carbohydrate absorption into your muscles and fat tissue. Carb backloading requires you to eat all your carbs later in the day to promote using fat for fuel during the day and suggests you also work out in the evening to promote better carb absorption into your muscles,” said Emmie Satrazemis, RD. And, in a study published in the British Journal of Nutrition, participants did indeed lose weight using the method. Just, unfortunately, not by eating spaghetti.
Lasting weight loss demands that you transform your eating and exercise habits. But many other choices you make each day, such as how much time you spend sleeping or surfing the Internet, can also make a difference. The seven habits described in this issue of HEALTHbeat can help you move toward your weight-loss goal. Most target the common reasons people are overweight.
Loads of research demonstrates people who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the long-haul. Start tracking on an app like MyFitnessPal when the pounds start sneaking up on you. It'll help you stay accountable for what you've eaten. Plus, you can easily identify some other areas of your daily eats that could use a little improvement when it's written out in front of you.
Weigh yourself regularly. This will help you measure your progress towards your target, but it will also help you to learn about yourself. If you’ve gained weight, or not lost as much as you wanted, don’t be discouraged. Use it as an opportunity to learn more about how food and activity affect your weight. Knowing more about yourself can help you make healthier choices in the future.
When eating out or picking up a quick lunch on your break, ask for any sauce or dressing on the side. Though these emulsions often add flavor to a dish, they’re also frequently packed with empty calories, added sugar, and a whole host of other unhealthy stuff that makes shedding pounds that much harder. For example, just one three-tablespoon serving of Panera Bread’s Greek dressing has 230 calories. 3.5 grams of saturated fat, and 310 milligrams of sodium. By asking for the sauce or dressing on the side, you have more control over how much of it you eat, and you could easily save yourself a few hundred calories.
Track what you eat, when you ate it, how much you ate and how that food made you feel, Glazer recommends. “Being completely honest with yourself and writing down every single thing that passes through your lips will help you start to notice that maybe you actually do snack, possibly take in more sugar than you thought, eat when you’re bored rather than just hungry or maybe that you have a habit of snacking before bed while watching TV.”
Ultimately, weight loss for the long-term requires some short-term behavior change and healthier habit formation. That's why we created our Good Housekeeping Nutritionist Approved Emblem, which exists to help turn smart food choices into healthier eating habits. All GHNA foods and drinks make it easier to find — and eat — good-for-you foods without additional time, effort, and cost. We target the lifestyle-related factors that make healthier eating hard, and find simple but creative solutions that actually work! Look for the emblem on labels wherever you shop for food!
"Order without looking at the menu. Almost every restaurant has the basics—veggies, grains, and protein. If you go in knowing what you want, I guarantee you'll be able to make a meal. If you're too uncomfortable to ask for what you need, tell a white lie: Say you're allergic. I know it's controversial to suggest this, but women in particular can really have trouble standing up for their own needs. So if you want the broccoli soup puréed without cream, tell the waiter you're lactose intolerant."
This is were I take advantage of your knowledge though. I am new to weight training and for the last 3 month’s I’ve been cutting. This has been tough mainly because I was only 145 lbs when I started but had some belly fat and thought I should work on the theory to get lean first. I guess the cut has been going okay as I’ve dropped 11 lbs. My problem is in my damn head I keep telling myself I’m too small (because I am) and constantly feel the urge to bulk. I can’t see my abs yet and still have some belly fat…I hear it’s the last to go. If you were in my shoes would you continue the cut until the abs show or would you switch it up and start a bulk? The other thing is I don’t know how long it’s gonna take to see my abs.
On paper, it seems like weight loss should be so simple: Calories in through food; calories out through activity. It doesn't take a Ph.D. in nutrition or exercise science to understand this basic equation—and for some people, weight loss follows this tried-and-true path. But many dieters find themselves hitting a wall, unable to achieve their weight-loss goals through this strategy, and research increasingly shows that a one-size-fits-all approach may set us up for failure.
People exercise for an average of 34 minutes longer with a friend than they do when they hit the gym solo, according to the American College of Sports Medicine. And the longer you sweat, the more quickly you’ll reach your goals! Looking for a healthy way to refuel after your weight room session? Whip up a quick and delicious protein shake for on-the-go nutrition.
Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.
Having dessert for breakfast seems like a dream come true. You’re not dreaming, though: A 2012 study from Tel Aviv University found eating a big, 600-calorie breakfast that included a dessert — like the three Cs: cookies, cake, and chocolate — lost 40 pounds more than the group that avoided sweets. It might seem backwards, but the researchers said those who had dessert first-thing were able to naturally burn off more of those extra calories throughout the day, and they were also better able to control their cravings later on.
In addition to researching avocado oil, the folks over at Penn State University conducted some research involving canola oil as well and discovered it can also stimulate weight loss. More specifically, researchers found that after one month of adhering to diets that included canola oil, participants had a quarter-pound less belly fat than they did before the diet. They also found that the weight lost from the mid-section did not redistribute elsewhere in the body. Like peanuts and avocados, canola oil’s belly-blasting abilities are thought to be a result of the monounsaturated fats it contains.
“Tahini is an oft-forgotten option for nut and seed butters, but it sits front and center in my fridge because it delivers major creaminess to sauces and smoothies and packs a powerful flavor punch,” says Willow Jarosh MS, RD co-owner of C&J Nutrition. “Although some advise against eating the spread because of its high omega 3:6 ratio, the super high intake of omega-6s in the average American’s diet isn’t due to things like tahini—it’s mostly from not eating a variety of fats or consuming the majority of fats from fried foods and packaged snacks. As long as you’re also eating foods rich in omega-3s, your end-of-day ratio should be nothing to worry about. Plus, tahini is loaded with tons of healthy nutrients like copper, which helps maintain anti-inflammatory and antioxidant responses in the body. It also provides six percent of the day’s calcium in just one tablespoon.”
Invest in single-serving containers. The National Institute of Diabetes and Digestive and Kidney Diseases says that a serving size on a food label may be more or less than the amount of food you should eat, depending on your age, height, sex, and weight. Once you're done cooking, place the excess servings in the containers to eat for lunch or dinner tomorrow. That way, you won't polish off everything in one sitting.
Kick the diet beverages and vitamin-enhanced sugar-water, and reach for good old H2O instead. Drinking water helps people feel full, and as a result, consume fewer calories. Drinking water also significantly elevates resting energy expenditure (basically the number of calories we’d burn if we sat around all day) and lower water intake is associated with obesity.
Thanks for the great article. I always knew that eating the right balanced diet is the key to losing weight and that’s how I was able to get some good results. I have recently decided to lose some weight and I was able to succeed too due doing research on these foods. What also really helped was reading “The Fat Burning Kitchen”. I am sure it will provide tremendous value to anyone who is looking forward to losing some weight by eating the right kinds of food. You can check it out here: http://bit.ly/2nnzWjV
No, you aren’t dreaming. According to Peterson, many adults are so busy with work and family that they skimp on shut-eye, which actually makes it harder to lose weight. “Lack of sleep causes your appetite to surge and increases the desire for higher-calorie foods,” Peterson says. Several studies now show that adults who routinely get less than six hours of slumber a night are more likely to have significant weight gain over time than those who sleep seven or more hours on most nights. While optimal hours of sleep are highly individualized, most adults need somewhere between seven and nine hours a night.
So using this same example, if you eat 2500 calories per day but then burn an additional 500 calories through exercise such as cardio (e.g. steady state or HIIT) or metabolic training (which is essentially turning more strength-focused weight training into a form of high intensity cardio), that same 500 calorie deficit would exist and you would lose weight.