9 Tips for Weight-Loss Based on the Latest Research

 

     Here are 9 tips for weight-loss based on the latest research. Please note, this does not replace the advice of a doctor. Please consult your physician before starting any new diet or exercise plan.

1.  Eat More Fiber.  Under Armour’s MyFitness Pal app examined data from users who came within 5 % of their weight loss goals. The only difference in their diets as compared to users who did not reach their weight loss goals was that they ate 29 percent more fiber, and that they did 5% more exercise. According to the Mayo Clinic, women 50 and under should have 25 grams per day and women 51 and older should have 21 grams per day.  Here are some good sources of fiber: bran cereal, cauliflower, almonds, cashews, beans and peas, brussel sprouts; oatmeal, pears, citrus fruit and apples, whole grains, and vegetables. As for why eating more fiber helps us lose weight? Researchers think that fiber fills us up better partly because it takes longer to digest, therefore curbing cravings. Also, make sure you drink lots of water so you don’t become constipated!

2.      Eat a Bigger Breakfast and a Smaller Dinner. Have you ever heard the saying, "Eat breakfast like a king, lunch like a prince and dinner like a pauper."? Studies now point to this as being a key to losing weight, and it makes sense…we need more calories at the beginning of the day, not before we go to sleep.

3.     Drink a Glass of Water Before Each Meal. This is an old trick, but apparently is still recommended. It fills you up and you eat less at your meal.

4.     Get Enough Sleep! Apparently lack of sleep can contribute to obesity. A loss of even 30 minutes of sleep during the week raised the risk for obesity significantly. Lack of sleep has also been linked to overeating the next day, which can be as much as 20 percent.

5.      The Mediterranean Diet Wins Again! This is not new news, but it is still true that people who consume foods rich in olive oil or nuts lost more weight than people who are limiting their general fat intake. The other plus side of this of course, is that the Mediterranean diet is also heart healthy.

6.      Work Out First Thing In the Morning. And, if you work out before breakfast it may help you consume less throughout the day. This is not to say that you should skip breakfast though, just workout before you have breakfast.

7.      Count Your Calories. Exercise has less effect on our weight as our diet, so to see the scale move in the downward direction you will need to consume less. Use a calorie tracker like “MyFitnessPal,” which is free. If you aren’t sure of how many calories you should be consuming per day to lose weight, check out this tool at Mayo Clinic. Don’t forget to talk with your doctor about any new diet or exercise plan.

8.      Weigh Yourself Every Day. The old recommendation was to weigh yourself once per week, but researchers now recommend that you step on the scale every morning at the same time. This helps to keep you on track, and correct for slight gains quickly.

9.     Exercise. Do 30 minutes of moderate to vigorous exercise per day, 5 times per week for weight loss.  Don’t forget the diet component mentioned above, because that is key!

Sources:

https://www.washingtonpost.com/apps/g/page/mobile/national/fiber-the-least-sexy-weight-loss-tool/1940/

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?pg=2

http://www.huffingtonpost.com/sonimacom/the-best-new-science-for-weight-loss-in-2016_b_8911172.html

 http://www.livescience.com/57321-biggest-diet-findings-2016.html

 http://www.usatoday.com/story/life/2016/01/03/weight-loss-scales-daily/77584478/

 https://health.gov/paguidelines/blog/post/How-Much-Daily-Exercise-is-Best-for-Weight-Loss.aspx