9 Ways to Lose Weight Forever

While the path to losing weight may differ from person to person, there are a number of changes that all of us can benefit from (not just hiring a Chicago personal trainer :)). I've dissected the recent article "56 Ways to Lose Weight Forever, According to Science" and found 9 ways you should incorporate immediately.

EAT A BIG BREAKFAST


Yeah, yeah--you've heard a million times that you must start your day with a balanced breakfast. This advice bears repeating, however.

An Imperial College London study found that when people skipped breakfast, the reward centers in their brains lit up when they were shown pictures of high-calorie foods. That means if you skip breakfast, you'll be more tempted by bad-for-you snacks later in the day.

What's more, a 2013 study found that women who enjoyed a large morning meal had a larger drop in ghrelin, the hunger hormone, than those who ate a small breakfast.

Moody Wisdom: I love psychology, but am I convinced that your brain will light up like the circus if you don't eat breakfast? Anything is possible. Maybe it's our body's natural need to minimize any nutritional deficiency...an absolute signal you shouldn't ignore. Without a doubt, your body will do whatever it can to protect itself. You better believe that this reaction may affect your blood sugar levels and weight in a negative way. Proper fuel equals an efficient machine (contrary to what your favorite diet programs claim).

EAT 30 GRAMS OF FIBER A DAY


Try upping your fiber intake--it may work just as well as following a strict diet.

In an American Heart Association study, one group was instructed to follow a diet with strict nutrient goals and limits on calories, sugar, and saturated fat, while the other group was given one goal: consume 30 grams of fiber a day.

At the end of the 3-month study, both groups lose weight and improved their heart health, showing that losing weight may be as easy as filling up on more fiber.

Moody Wisdom: Whether trying to lose weight or not, fiber is absolutely necessary for healthy living. It helps maintain bowel health, lowers cholesterol levels, and helps control blood sugar levels, and more. A big plus: It will make you feel full (because you will be full of nutrients!). I guess no room for potato chips...

WEAN YOURSELF OFF ANY BEVERAGE THAT'S NOT WATER, TEA, OR COFFEE


Sodas and juices are essentially liquid candy: They contain up to 18 teaspoons of sugar and upwards of 240 calories per 20-ounce serving, and provide zero nutritional value.

Experts point to soda as one of the top contributors to the obesity epidemic. Diet drinkers aren't off the hook, either. A study in the journal Obesity found that diet soda drinkers were more likely to have a high percentage of fat in their bellies. Researchers believe diet drinkers may overestimate the calories "saved," and then overeat.

Moody Wisdom: Many drinks will provide the extra calories, fat, and sugar you don't want in your diet. Recently a personal training client only cut the sugar in her coffee by half and still lost 8 lbs in 4 weeks. It's time to make a change. A product may say "Diet" on the label but it doesn't mean it's healthy.

STOCK YOUR FREEZER WITH VEGGIES


Fresh, in-season produce gives you the biggest nutritional boost, but frozen veggies come in a close second. Very shortly after being picked, these fully ripe veggies are frozen, allowing them to lock in many of their nutrients. Having a stash of veggies in your icebox makes healthy eating on the fly oh-so-easy--and reduces the chance you'll order in a pizza.

Moody Wisdom: Stock up the freezer and you'll always have healthy options. Ice cream doesn't count.

REDUCE YOUR MEAT INTAKE


Vegetarians are generally thinner and healthier than meat-eaters, according to a 2013 study published in the American Journal of Nutrition and Dietetics.

While going totally vegetarian may not be realistic for you, one way to slim down your meals is to replace some meat with plant protein. Black beans, for example, give you 15 grams of protein per serving, and mushrooms are rich in umami flavor, and can be used to replace half the ground beef in most recipes.

Moody Wisdom: "But my paleo diet..." says too many people. Without a doubt, you will live a longer, healthier life on a plant-based diet. I'm not asking you to completely remove the cow from the plate...just minimize it. I'm talking to you, Dad!

HAVE SOUP BEFORE YOUR SANDWICH


In a 2007 study published in Appetite, people who ate soup before the rest of their lunch reduced their total calorie intake by 20%. The type of soup didn't matter in the study--all kinds led to consuming fewer calories. That said, your best bet is a broth-based, veggie-heavy soup for an extra dose of fiber.

Moody Wisdom: Cream-based soups don't count.

LEARN HOW SUGAR'S DISGUISED


A food label may not have the word "sugar" on it anywhere, but that doesn't mean the sweet stuff isn't there. High fructose corn syrup, invert sugar, molasses, sucrose (or any word ending in "- ose"), brown rice syrup, honey, and maple syrup are all just sneaky names for sugar.

Moody Wisdom: I think most people will be surprised by the inclusion of honey on this list. Honey, like all sugar, will spike your blood sugar levels and eventually convert it to fat.

PORTION OUT PACKAGED SNACKS


You should largely avoid snacks that come in a bag or box. When you do want to indulge, measure out a serving rather than eating out of the package. Researchers from Cornell University found that people ate 50% more chips when they were given no visual cues to how large a portion should be.

Moody Wisdom: A great book on a similar topic is the book "Mindful Eating" by Brian Wansink. He wonderfully (and surprisingly) illustrates how the environment and the products we buy steer our eating habits more than we know.

BE REALISTIC ABOUT YOUR CALORIE BURN


You may feel ready for a diet splurge after an intense exercise class. Sadly, you can easily undo an hour of hard work within minutes if you make poor post-workout eating choices. The average woman burns 550 calories in an hour of circuit training. Treating yourself to a big smoothie, cookie, or cup of froyo cancels out more than half your work.

Moody Wisdom: If you haven't learned yet, most of your weight loss is a result of your nutritional choices. One Snickers bar will wipe out that sweaty workout you just finished. Enough said. If you eat it, enjoy for it's worth, but don't convince yourself that the session gives you the freedom to eat whatever you want.

Which strategies have you used recently to lose body fat?

Picture Credit:
msn.com-Is a honey an effective option for losing body fat?

More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 56 Ways to Lose Weight Forever, According to Science " on MSN.com.
9 Ways to Lose Weight Forever
Learn how to lose weight from a personal trainer in Chicago.
 
Transform your life with Michael's self-help book Redefine Yourself here!

Transform your life with Michael's self-help book Redefine Yourself here!