Popular weight loss strategies

Cut calories

Some experts believe that successfully managing your weight comes down to a simple equation: If you eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why is losing weight so hard?

  • Weight loss isn′t a linear event over time. When you cut calories, you may drop weight for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight or no weight 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 need to continue cutting calories.
  • A calorie isn′t always a calorie. Eating 100 calories of high fructose corn syrup, for example, can 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).
  • Many of us don′t always eat simply to satisfy hunger. We also turn to food for comfort or to relieve stress?which can quickly derail any weight loss plan.
Cut carbs

A different way of viewing weight loss identifies the problem as not one of consuming too many calories, but rather the way the body accumulates fat after consuming carbohydrates?in particular the role of the hormone insulin. When you eat a meal, carbohydrates from the food enter your bloodstream as glucose. In order to keep your blood sugar levels in check, your body always burns off this glucose before it burns off fat from a meal.

If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for example), your body releases insulin to help with the influx of all this glucose into your blood. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body can′t burn off. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs.

Most low-carb diets advocate replacing carbs with protein and fat, which could have some negative long-term effects on your health. If you do try a low-carb diet, you can reduce your risks and limit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating plenty of leafy green and non-starchy vegetables.

Cut fat

It′s a mainstay of many diets: if you don′t want to get fat, don′t eat fat. Walk down any grocery store aisle and you?ll be bombarded with reduced-fat snacks, dairy, and packaged meals. But while our low-fat options have exploded, so have obesity rates. So, why haven′t low-fat diets worked for more of us?

  • Not all fat is bad. Healthy or ?good? fats can actually help to control your weight, as well as manage your moods and fight fatigue. Unsaturated fats found in avocados, nuts, seeds, soymilk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet.
  • We often make the wrong trade-offs. Many of us make the mistake of swapping fat for the empty calories of sugar and refined carbohydrates. Instead of eating whole-fat yoghurt, for example, we eat low- or no-fat versions that are packed with sugar to make up for the loss of taste. Or we swap our fatty breakfast bacon for a muffin or donut that causes rapid spikes in blood sugar.

Most Read

★Take care of your coloured hair with Wella

★Top 5 foods for glowing skin

★11 Realistic Methods of Stress Management

★8 Fruits that Burn Fat: Include Them In Your Diet For Great Health Benefits

★10 Natural beauty tips for face you must try

★Natural Herbal Gummies

★Best foods for healthy skin

★10 Signs You are Obsessing About Your Weight

★Women found to appear up to 20 years younger if they stay out of the sun

★How to Lose Weight Fast: 3 Simple Steps, Based on Science

★Try these 4 simple yoga asanas to gain weight

★10 Most Effective Weight Loss Exercises For Torching Fat

★12 Real Amazing Benefits Of Skipping For Weight Loss

★Pasta eaters may have better diet quality: study

★The Brilliant Food Combo That Helps You Burn More Fat

★3 Must Try Face Yoga Exercises For Glowing Face

★How to prevent peanut allergies in children?

★The Key to Healthy Aging

★Wash Your Face with Oil

★Top Foods for Calcium and Vitamin D

★How your make-up bag could wreck your health

★How to Set Weight-Loss Goals You Can Actually Achieve

★6 Fantastic Yoga Asanas That Will Help You Fight Skin Problems

★10 Benefits Of Climbing Stairs ? An Underdog In The World Of Fitness

★This is how many calories your tea and coffee habit is adding to your diet EVERY DAY

★Manage oily skin in winters with these steps

★Cancer warning over skin bleaching treatment

★Fresh fruits and veggies arent always healthier than frozen, scientists say

★Top 10 Diet and Fitness Tips for Men

★Natural and healthy effects of Aloe Vera!

★Why You Need to Start Combining Avocados and Peaches

★5 surprising beauty benefits of amla

★How To Achieve The Perfect Nail Shape

★5 foods for healthy skin

★7 Filling Foods to Keep Belly Fat at Bay

★Fruitylicious cure for ageing skin

★Scientists found effective dandruff treatment

★Smoking and sight loss warning

★23 foods that contain NO calories

★9 Simple Yoga Asanas & Tips for Weight Loss

★7 Must-Eat Fermented Foods for a Healthy Gut

★Brain health food guide for older adults

★Soda, pizza and salty food up liver disease in kids: Study

★5 Dairy-Free Cheese Options Worth Trying

★Could laser hair removal give you CANCER?

★15 Powerful Asanas of Yoga to Reduce Belly Fat

★10 questions about laser hair removal

★Guinness World Record for bearded woman Harnaam Kaur

★Learn to Do Vinyasa Yoga for Weight Loss

★12 Benefits of Hair Spa Treatment

©2024 All rights reserved. shapesnfitness.com