We all know that we need to lose weight, but can we get the most out of the diet?
A new study from the University of Pennsylvania finds that there are five tips for weight loss that will make a big difference in your fat loss.
Eat a variety of foods throughout the day.
The more variety you have, the better your body will get used to the changes you make in the diet.
Eat more vegetables and fruits and less fat, and you can eat less carbohydrates.2.
Stick to your weight loss plan.
Don’t worry if you lose a few pounds, if your weight stays off you’ll be more likely to stick to it.3.
Choose healthy fats for your weight reduction.
High-fiber foods such as olive oil, coconut oil, walnuts, and flaxseed are good sources of healthy fats.4.
Don “cut out the junk food and focus on eating nutritious foods,” says Dr. Elizabeth Mather, M.D., a registered dietitian and registered dietician with the American Dietetic Association.
“We recommend getting your total daily calorie intake down to about 500 calories for women and 650 calories for men.”5.
Use diet plans with plenty of vegetables.
You want to be sure to eat at least three servings of fruits, vegetables, whole grains, nuts, beans, and seeds per day.
“These foods are going to have an impact on your metabolism and help keep you from gaining weight, which is important for weight maintenance,” Mather says.6.
Get enough exercise.
Exercise is good for your metabolism, but it doesn’t make up for the amount of calories you’re burning, so make sure you get enough.
“The more exercise you do, the more fat you lose,” M.A. recommends.7.
Eat small meals.
“I think that when you have a meal that you’re really hungry for, that’s when you’re going to want to eat more,” says Mather.
“If you’re eating a lot of foods, it will take a while to get a satisfying meal.
It’s just a lot easier to get satiated if you’re just eating small portions.”8.
Be selective about the types of foods you eat.
“For most people, a good portion of food will not make much of a difference in fat loss,” says Mark Rimm, M, MSP, PhD, RD.
“It’s good to look at the type of food you eat and see if it is good or bad for you.”9.
Don the clothes you wear.
If you don’t have a lot to lose, go for casual clothes that are less expensive and more colorful, rather than clothes that emphasize your curves, he says.
“If you are really concerned about how your body looks, and if you feel like you have to dress up, you can always go for clothes that fit you best,” he says, adding that you don,t need to look like a supermodel.10.
Eat less alcohol.
Studies have shown that the more you drink, the less you lose weight.
“Drinking alcohol may make you more likely of being able to lose the weight you’re trying to lose,” says Rimm.
“But if you are trying to control your weight, don’t binge drink.”1.
Choose high-fibre, plant-based foods, including oils, nuts and seeds.2 and 3.
Get a variety and make sure they’re not just low-fat, sugar-free options.
“You want to choose foods that are high in fiber, are high-carb, and low-sugar, like hemp seeds and walnuts,” Mears says.
“These foods will help your body use your energy more efficiently and provide a lot more calories than low-carb options.”4.
Use a weight loss program that emphasizes your health.
“Don’t try to lose fat without having health benefits,” says J.J. Rumm, MMD, CABP, CSCS, author of the new book “The Power of Losing: 5 Rules for Losing Weight and More.”
“Losing weight is really about your health,” he adds.
“Some people may not be aware of the importance of getting their health into the equation.
Make sure you are getting enough calories, getting enough rest, and making sure that your exercise program is tailored to your health needs.”
The health benefits of a good diet and lifestyle are so much greater than losing weight,” Rumm says.