Like other dietary supplements, they’re only loosely regulated, and manufacturers aren’t required to prove their products are safe or effective. Weight-loss supplements often contain a hodgepodge of ingredients such as caffeine, green tea extract, and raspberry ketone. Taking over-the-counter weight-loss pills A number of studies show that a low energy-density diet is effective for controlling weight. Such foods, which are relatively high in water, give you more bang for your calorie buck, allowing you to fill up on fewer calories. Examples include salads, broth soups, beans, plain yogurt, and most fruits and veggies. Choose foods within these groups based on what you like-not what you think you must eat.įoods low in energy density-meaning they contain fewer calories per bite-may be especially helpful. INSTEAD: Focus on incorporating general categories of foods into your diet, such as vegetables, fruits, beans, seeds, nuts, and fish, rather than specific items. While some of the foods may have small effects on appetite or metabolism, there’s little evidence that any of this translates into actual weight loss. Typically, though, the research behind the claims for these “superfoods” is preliminary and funded by entities with a financial interest. Like demonized foods, fat-burning foods appeal to our desire for simple solutions. Regularly we hear about foods, ranging from avocados and apple cider vinegar to grapefruit and green tea, that purportedly have special powers to melt away pounds. The result is an increased likelihood of finding a weight-friendly way of eating that works for you without making you feel deprived. Such an approach provides lots of leeway, allowing for countless combinations of foods and varying proportions of fats, carbohydrates, and protein. Research suggests that this eating pattern is effective for not only managing weight long term but also optimizing our health. Emphasize whole foods like vegetables, fruits, whole grains, beans, nuts, seafood, and lean poultry, and minimize highly processed foods (sometimes called “ultra-processed” foods) such as chips, cookies, refined grains, soda, hot dogs, and fries. INSTEAD: Pay attention to the general quality of your diet. For some dieters, this process can trigger binge eating. Sooner or later, most of us yield to temptation. Banning foods that we enjoy can do a number on our brains, causing us to crave the foods even more. Whether the forbidden foods are cheese and chocolate or cereal and corn, restrictive diets often leave us feeling deprived. After about a year, people on competing diets wind up losing roughly the same amount of weight. A number of studies comparing restrictive diets such as low-carb and low-fat have found that there are no clear winners. Weight-loss approaches that demonize entire categories of food may work temporarily, but they’re rarely sustainable over time. Eliminating carbs, fat, or other categories of foods The payoff for this perseverance is huge: Regular exercise reduces the risk of a long list of maladies from colds to cancer, and while it may not melt away pounds, it can prevent weight gain and improve your appearance by increasing muscle mass. And you’ll be more likely to stick with exercise for the long haul. One result may be that you find it easier to make healthy, weight-friendly food choices and to resist emotional eating. Focus on the immediate benefits such as better sleep, less stress, or a feeling of empowerment. INSTEAD: Think of moving your body as a way to enhance the quality of your life. And it turns exercise into a type of punishment, a price we must pay to slim down and something we’re therefore inclined to avoid. Viewing exercise as a weight-loss method creates unrealistic expectations that make us more likely to give up on physical activity.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |