An increasing number of Americans are overweight and obese, yet strategies for losing weight don’t seem to be working. This is because most people are learning how to lose weight from personal trainers, TV doctors, and celebrity chefs. Most of these “so-called experts,” are not familiar with the scientific nutritional literature and simply render their own opinions. It is hard to lose weight, but it best achieved with strategies, which have been clinically tested. Below are three recent fact-based tips to help you lose weight.
Foods that make you gain fat include potato chips, sweetened beverages, unprocessed meats, and processed meats. Foods that promote weight loss include vegetables, whole grains, fruit, and yogurt. Avoid or limit the foods, which increase weight and eat more of those that are associated with weight loss.
Portion size versus frequency of eating
In the early 1970s, large portion sizes contributed to weight gain. However, today, the cause is how frequently you eat. Continual snacking causes weight gain of 4 pounds per year – 40 pounds in a decade. Three meals a day are best for controlling weight, or limiting snacking to twice a day.
Americans used to eat a diet that was higher in fat and lower in carbohydrate. Now, they eat a low-fat, high-carbohydrate diet. This shift has led to a skyrocketing number of overweight and obese people. Too much fat is bad, but so is too much carbohydrate. Balance out your diet with carbohydrate and fat. More importantly, increase protein intake, which makes you feel full. Try to get 100 grams of protein day, spread out over three meals. If you do snack, make sure it has some protein.
Bonus Tip: Treat yourself
Losing weight isn’t easy and if you push yourself too hard to avoid everything you could have a setback and overeat. Give yourself a weekly treat. Set small goals. When you accomplish these goals treat yourself to a spa day, a new golf club or whatever non-food items satisfy you.
Dr. Stacey J. Bell is a nutrition doctor and expert on food and dietary supplements: staceyjbell.com