Instead of throwing in the weight loss towel, it is time to get informed. Long-term weight loss and weight maintenance takes the proper approach of preparation, implementation and gathering the right information.
In order to take your weight off and keep it off for good, simply follow these tips below and you will be slim and healthy in no time.
1. Timing is everything
Research is clear that individuals who skip breakfast tend to gain more weight. In fact, according to a study published in the American Journal of Epidemiology skipping breakfast was linked with a greater chance of obesity. People who skipped breakfast were more than four times more likely to be obese than those who ate breakfast daily.
2. It's not just about calories
While watching calories is one effective way to lose weight, the quality of calories you consume is also of the utmost importance. Selecting lean proteins (lean meats, egg whites, low fat cheese, fish and poultry), low glycemic index carbohydrates (vegetables, most fruits, beans and whole grains) and essential fats is ideal. Avoiding 'white' processed foods, such as white bread, which can cause you to over-secrete the hormone insulin and trigger fat storage, is critical to controlling weight and cravings.
3. You need fat to lose fat
The quality of fats you consume can help or hinder your weight loss. In a recent study in the International Journal of Obesity, it was found that adding a daily ration of almonds to a low-calorie diet enhanced weight loss, as well as significantly improved risk factors associated with heart disease, when compared to a low-fat, low-calorie diet. Researchers cited almonds' heart-healthy monounsaturated fat as being very satiating, helping satisfy the appetite and prevent patients from overeating.
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4. You can eat bread and lose weight!
Diets that promote the elimination of all carbohydrates typically result in ill health and future weight gain. In fact, studies demonstrate that eating whole grain foods can aid with digestion, weight loss and can even help to reduce the risk of heart disease and high cholesterol. The key is to buy bread products that are made from whole grains, meaning they contain all three parts of the grain: the germ, the bran and the endosperm. Avoid breads that are white and refined. When looking for an ideal bread for weight loss, opt for sprouted grain breads as the glycemic index of the grain is lower.
5. You must plan to lose
In order to be successful in your weight loss attempt, proper preparation and planning is essential. In addition to shopping for healthy food, there are a few key steps that can help to ensure your diet will work:
• Cut up vegetables and fruits and make them easily accessible in the fridge.
• Keep protein-rich snacks on hand, such as yogurt, hard-boiled eggs and nitrate-free turkey slices.
• Have fresh clean water available and drink 6 to 8 glasses of water each day.
• Keep a Food Journal of what you consume on a daily basis. In addition to keeping you honest and aware of what you are eating, research has shown those who food journal lose more weight than those who do not.
Dr. Joey Shulman DC is the author of the best selling book The Last 15 – A Weight Loss Breakthrough and founder of The Shulman Weight Loss Clinic. For more information, please visit www.drjoey.com.