Breaking
these weight loss rules can actually help tip the scale in your favor! When
it comes to weight loss, there is no wrong or right way to do it. (That's
exactly why weight loss is so confusing.) But despite the fact that each
person's journey is different, there are still some universal "weight loss
rules" that many of us try our best to follow — even if they aren't the
right fit for us. So, you may actually have to bend these rules to lose weight.
To show you how to cheat your way slim, we've compiled a handful of weight loss
"rules" that are begging to be broken—and we provided more effective
ways to lose the extra layer, instead.
ONLY DO INTENSE WORKOUTS: Sure, a hardcore
HIIT workout or spin class may raise your heart rate and burn more calories
more than yoga, but there's something to be said for a workout that's been
scientifically proven to lower levels of the stress hormone, cortisol. Why is
staying chill so important? The more cortisol that's surging through your
system, the hungrier and heavier you'll become, according to a Psychoneuroendocrinology study.
The bottom line: You need to be both active and stress-free to reach your body goals. So
don't kick your high-intensity workouts to the curb but be sure to make time
for a calming workout like yoga, at least once a week, too.
DON'T EAT DESSERT: If
you think you have to give up cookies and ice cream to lose weight, you've got
things all wrong! (Cue the cheers!) While axing sweets altogether is an old
school mentality, vowing only to indulge in treats during a special situation
is the new school of thought that lets you literally have and eat your cake,
too. "Instead of eating cookies alone on the couch, take the time and
effort to go to a coffee shop and enjoy one there with a cup of green
tea," suggests registered dietitian nutritionist Dawn Jackson, RDN.
"This lowers the odds you'll overeat and will help you think of sweets as
a sometimes treat."
AVOID GLUTEN: "It may be trendy, but going
gluten-free rarely guarantees weight loss," says registered dietitian
Isabel Smith, MS,
RD. "Instead, work on cutting out processed
foods like sugary cereal and crackers. A diet rich in vegetables and free of
processed fare and can aid weight loss more effectively than simply trading in
a gluten-filled food for gluten-free varieties. It's also far more nourishing."
YOU HAVE TO DO ABS TO GET ABS: Doing sit-ups in hopes of getting great abs is a lot like studying for a test with the wrong set of notes. You may be working your butt off, but your efforts are misguided. Celebrity trainer Mark Langowski hasn't done a sit-up in over a decade and still has a crazy-defined six-pack. How is this possible? He realized a long time ago that the largest role in losing pounds seeing any abdominal definition was diet. Eat This! Tip: Although exercise may not be very effective in inducing weight loss, you'll need to hit the gym to maintain your slimmer figure. Aim for 60 minutes of moderate activity or 30 minutes of high-intensity activity daily.
EAT BREAKFAST RIGHT AFTER WAKING UP: For years, weight
loss experts said the ideal time to eat breakfast was within an hour of waking.
The thought was that the longer you put it off, the higher blood sugar levels
would rise, increasing the likelihood you'd choose high-calorie, low-nutrient
foods out of hunger. However, a new wave of research actually suggests pushing
back breakfast to extend the natural period of fasting that occurs while we
sleep. Why? When you push back your first meal of the day, it naturally reduces
your "eating window"—the number of hours you spend each day noshing
and nibbling. And according to a Cell Metabolism study,
sticking to a smaller eating window may encourage weight loss—even if you eat
more food throughout the day. For optimal results, make sure you have at least 12
hours between your last meal tonight and your first meal tomorrow.
STAY AWAY FROM ALL
SUGAR: If you're in the loop, you've heard that sugar is making a
big impact on our health, as studies have linked our high consumption of the
stuff to an increased risk of weight gain, obesity, diabetes, and heart
disease. While we're all for staying away from the added stuff, sugary fruits
are a different story. Sure, fruit sugar is processed the same way in your body, but fruit is
also packed with cancer-fighting antioxidants, water to help fill you up, and
fiber to slow the digestion of those sugars—preventing your blood sugar from
spiking like nutritionally-deficient refined sugar does. In fact, countless
studies have found that increased fruit consumption is tied to lower body
weight and a lower risk of obesity-associated diseases.
DON'T WEIGH
YOURSELF OFTEN: Many doctors and nutritionists tell
their clients to hop on the scale no more than once or twice a week. Check in
more often and it will turn into a daily torture ritual; hop on any less and
your weight may get away from you, they say. Sure, that seems reasonable
enough, but 2015 Cornell University findings suggest that shying away from the scale may
not be the best approach to weight loss. According to senior author David
Levitsky, people who weigh themselves daily and track the results are more
likely to lose weight and keep it off than those who check in less often. The
method "forces you to be aware of the connection between your eating and
your weight," Levitsky said in a press statement. "It used to be
taught that you shouldn't weigh yourself daily, and this is just the reverse.
We think the scale also acts as a priming mechanism, making you conscious of
food and enabling you to make choices that are consistent with your
weight."
CUT BACK ON CARBS: Despite what you may have heard,
you don't need to go low carb to see the number on the scale dip. Complex
carbs, like legumes, apples, and quinoa, are not the enemy, it's the refined,
or simple carbs, that you need to watch out for, says Smith. "Refined
carbs digest quickly and spike blood sugar, boosting hunger, while fiber-rich
complex carbs digest slowly and keep blood sugar levels steady, aiding weight
loss," she explains.
DON'T SNACK: Some diets have a strict no-snacking policy, which, to be frank, is downright crazy! "Noshing throughout the day is key to blood sugar management," says Smith. "When you don't snack, you get hungry and make diet decisions you otherwise wouldn't, which can hinder weight loss." When choosing a snack, Smith recommends looking for something rich in fiber, protein or a healthy fat. "These nutrients all help to slow digestion and keep us full. Nuts, vegetables with hummus, or a piece of fruit topped with nut butter are my go-to's."
COUNT YOUR
CALORIES: We live in an age when diet
tracking is as easy as asking Siri how many calories are in a slice of bread
and throwing the answer into an app. But despite the convenience factor,
recording everything that goes inside your mouth isn't realistic for
everyone—and that's okay. If that sounds like you, pay attention to your plate
proportions instead. "I never recommend counting calories to any of my clients,"
says Smith. " Instead, I tell them to fill 50% of their plate at each meal
with non-starchy vegetables like kale, broccoli and carrots. This ensures that they'll take in a
fair amount of fiber, which promotes satiety and weight maintenance."
Research backs Smith's claim: A Brigham Young University College study found
that women who consume more fiber have a significantly lower risk of gaining
weight than those who eat less of the nutrient, likely because they consumed
fewer overall calories throughout the day.
EAT EVERYTHING IN
MODERATION: Almost everyone has heard the rule
that it's okay to eat anything and everything so long as you do so in
moderation. Chocolate? Sure—but just a bite! Chips? Those get the green light,
too, so long as you stick to a small handful. But a 2015 PLOS
ONE study of 6,814 people debunked the
moderation myth, concluding that varied diets lead to weight gain and belly fat more
often than not. "Though it can be scary to imagine completely cutting out
the foods that you love, eating everything in moderation is actually near
impossible—especially when it comes to foods with addictive properties, like
sugar. You'll likely find yourself going back for more and more which can slow
your weight loss results," explains registered dietitian Cassie Bjork, RD.
"That's why it's actually more beneficial to completely cut out the foods
that increase your cravings and keep you wanting more." For example, if
you know that bacon is your #1 trigger food it's best to cut it out altogether
rather than trying to stick to a small serving.
DON'T EAT THE YOLK: To eat the yolk or not to eat the
yolk? That's the age-old question! When it comes to eggs, the messages have
been a bit scrambled. Lucky for you omelet lovers, the 2015 Dietary Guidelines
Advisory Committee recently set the record straight when they dropped their
longstanding recommendation to limit dietary cholesterol due to countless
studies confirming that this variety has little effect on blood cholesterol
levels—that means there's no reason to shun the yolk. In fact, the yellow
contains a fat-fighting nutrient called choline, so opting for whole eggs can
actually help you trim down.
ONLY SIP WATER: Now that you've cut out sugary
sodas and juices, water is your #1 hydrator—and that's great! But if you think
agua is the only weight loss-friendly beverage on the block you're quite
mistaken. In fact, unsweetened coffee and tea both carry negligible calories
and can accelerate weight loss thanks to their appetite-suppressing caffeine
content. But of all the low-cal java shop picks you can sip, green tea definitely has the edge. The Asian beverage is packed
with something called catechins, antioxidants that have been shown to spot
reduce belly fat. So go ahead, enjoy that second cup.
DISTANCE CARDIO IS
MANDATORY: If you're trying to burn fat and
lose pounds, logging hours on the treadmill isn't your best bet. That's because
you need muscle, not miles to burn fat. In fact, logging too many hours on the
bike or track can actually boost your appetite eat away at your lean muscle
mass, which, over time, slows metabolism and makes it harder to lose weight. Yikes! So, what
should you be doing instead? Opt for cardio with 20-30 minutes interval
training just two or three times a week and focus on strength training the
other two or three days a week, suggests Langowski.
EAT A VARIED DIET: Eating different things each day
may ensure you take in a wide breadth of nutrients, but it also may derail your
flat belly efforts. "Choice is the enemy of weight loss. If you have too
many options, you'll likely get overwhelmed and just default to easy, unhealthy
stuff," says Carolyn Barnes, the health coach behind The Clean Momma
Workout. "Instead, choose just a few healthy meals you find delicious and
repeat them through the week. The next week pick new meals to repeat. This
makes it easier to eat well because it simplifies planning, shopping, and cooking.
Monotony is boring, but 'delicious' monotony is well, delicious!"
AVOID ALCOHOL: Hey there, barfly, we've got some
good news: You don't have to cut out alcohol altogether to lose weight!
However, if you're going to booze, limit your intake to no more than three
drinks per week and steer clear of caloric sips like Long Island iced teas and
margaritas. Instead, stick to lighter options like old fashions and mojitos.
Prefer to grab a brewski? Go for Michelob Ultra or a Yuengling Lager
Light—they're two of the Best Beers for Weight Loss so they'll do the least damage to your waistline. Oh,
and don't forget to steer clear of all those diet-derailing bar eats—that's one
rule we're not budging on.
FEAR FAT: In the 90's healthy foodies saw fat
as their waistlines' primary enemy. The popular belief at the time was that
eating fat would make you fat. But we've come a long way since the days when
reduced fat cookies were considered a health food. In fact, today diet experts
can't get enough of the stuff: "Fat, fat, and more fat—eat it!"
advises Smith. "It's brilliant for brain and skin health, it's
anti-inflammatory, and it boosts satiety and fuels weight loss. Things like
nuts, nut butter, seeds, avocados, healthy oils and fatty fish are really
satisfying, so you'll feel less hungry and take in fewer calories after you eat
them. Make sure to include them in your daily diet."
ONLY EAT SALAD: Think ordering a salad is always a
healthy choice? Think again! Not only can some salads be entirely made up of
carbs—with no staying power of satiating protein or healthy fats—assuming these
bowls of lettuce are the epitome of good health isn't good either. Many
restaurant salads are secretly diet bombs that can detonate your flat belly
progress; Just take a look at our exclusive report, America's Worst Restaurant Salads. Some of these dishes can climb over 1,500 calories, 1,300
mg sodium, 80 grams of sugar, and nearly 100 grams of fat! When eating out, you
might be better off sticking with a small burger and subbing your fries for a
side salad.
YOU HAVE TO
EXERCISE—A LOT: You've probably heard the timeless
diet advice—eat less and move more—but that doesn't mean you have to work out
an excessive amount. Sure, studies show moderate intensity exercise is good for
your health, but over 50 studies have contributed findings that exercise
may not be the best way to lose weight. Besides the fact that exercise can undermine
weight loss by making you hungrier, it can also create a false hope that
you can continue to indulge as long as you've created a calorie deficit. Think
of it this way: a 180-pound female who bikes at a moderate effort for 30
minutes only burns about 285 calories. All that work would be entirely undone
by a single chocolate frosted donut from Dunkin Donuts. Plus, sometimes life
gets in the way, and you don't have time to work out one day. So as long as you
have a healthy, well-balanced diet to fall back on—rather than working out so
you can continue to treat yourself—exercise doesn't have to be the only way to
lose weight.
MAKE SURE TO
MEASURE: Portion control is one of the buzz words of weight loss, but
that doesn't mean you have to carry around measuring cups whenever you go out
to eat. When your diet method is rigid and unwavering, it can make your plan
more difficult to stick to as it feels like you're constantly restricting
yourself. Rather, simple tricks like investing in smaller cups and plates can
make it easy to control portion sizes by forcing you to fit less on your
plate—without you needing to pull out a scale and calculator at every meal.
YOU MUST ADHERE TO
A DIET: Whether it's Paleo, Whole30, Atkins
or whatever the current fad diet is, feel free to try it out—but don't make it
your be-all-end-all. Focus on a healthy, balanced variety of foods and sticking
to the right portions rather than adhering to a vehemently structured diet that
makes it appear as if there's no room for error. You can also try out the 80-20
rule - just eat 80 percent of the time and save 20 percent to splurge. That
way, you won't feel guilty or stressed out if you nab a slice of cake at your
niece's birthday party. Just try to keep the bar high on your indulgences. For
example, craft a homemade dessert using quality ingredients instead of buying a
packaged, processed treat.
'ZERO CALORIE'
BEVERAGES ARE FAIR GAME: Sorry, diet-soda lovers. But continuing to feed your desire
for sweet treats isn't doing your weight loss journey any favors. In reality,
you may be saving yourself calories and grams of sugar but continuing to
satiate your sweet tooth will only maintain your reliance on the stuff, making
it more likely you'll break your willpower to indulge in a treat. Plus, studies
have shown that artificial sweeteners can damage your gut health, which can also buffer your chances at weight loss success.
Instead, try sipping on seltzer, detox water, coffee, or green tea.
DON'T EAT AT
NIGHT: The myth that you "shouldn't
eat after 8" was disproved a long time ago: studies have found that your
metabolism burns calories at a consistent rate at all hours of the day. The
reason why other studies connect late-night eaters with weight gain isn't because
they don't burn those calories; it's because these night owls are more likely
to binge eat or choose unhealthy foods. Eating before bed is not necessarily a
diet no-no. In fact, going to bed with a rumbling tummy may actually hurt your
slim-down efforts by preventing you from falling asleep or waking you up
mid-slumber. On the other hand, eating one of the best foods before bed may help you drift into dream land.
ALLOW YOURSELF A
CHEAT DAY: First thing is first: Cheat Day(s)
are different from cheat meals. And the former—going nuts on the weekend as a
reward for sticking to your diet during the week—is never a good idea. Studies
have even shown that splurging on the weekend is just as bad for your gut
composition—a factor that controls everything from your mood to weight loss—as
eating a junk-food-filled diet throughout the week! Instead, try to stick to a
well-rounded healthy lifestyle, and when it comes to cheat meals (or that 20
percent of the 80-20).
REPLACE MEAT WITH
VEGGIES: Research has shown that a
vegetarian diet is one of the most effective diets for weight loss, and other
studies have connected the lifestyle with a lower risk of cancer, diabetes, and
a longer lifespan. While that might be the case, entirely cutting out meat from
your diet isn't always the best option. Meat is one of the most convenient and
effective sources of protein to help you build and maintain lean muscle stores,
which boost calorie burn and torch fat. The issue lies in the choice of meat
that many Americans eat—processed hot dogs, fast food burgers, and frozen
chicken nuggets—and what they eat it with—little to no veggies. Instead of
leaving the protein off your plate, go with fat-blasting sources like grass-fed
beef, wild salmon, or organic chicken, stick to a 3-ounce portion, and be sure
to pair it with a serving of veggies.
STICK TO UNPROCESSED FOODS: The word "processed" certainly has a negative
connotation, as it brings to mind scientifically manipulated foods like Oreos
and Doritos. But not all "processed" foods are as bad as you
think—some are even nutritionist-approved! In reality, food processing lies
along a diverse spectrum: unprocessed foods (i.e. veggies), minimally processed
foods (i.e. meat or yogurt), processed ingredients (i.e. sugar, oil, or
vinegar), processed foods (i.e. cheese, cured meats, and pickles), and
ultra-processed foods (cheesy chips, chicken nuggets, and store-bought bread). While
you may think it best to stay completely away from store-bought products (and
we certainly recommend that of those ultra-processed frankenfoods), there are
some minimally-processed and processed foods which have immeasurable
fat-burning powers, like Greek yogurt, sauerkraut, sprouted whole grain bread,
and peanut butter. And don't translate "avoiding unprocessed foods"
to your veggies, too. Although you can (and should) eat raw veggies, not all
foods are best raw. In fact, many studies have found that certain cooking
methods—heating, boiling, or microwaving—work best for certain foods when it
comes to extracting their unique nutrients.
RELY ON LABELS: Yes, please scour the nutrition
labels and ingredient list to stay away from health-harming additives and
fattening ingredients. But don't rely on a company's marketing of their
product. They may claim a food is "Fat-Free," but that doesn't mean
it's healthy; manufacturers often replace ingredients with sugar, artificial
sweeteners, or sodium to compensate for lost flavor. Always double-check
the nutrition label on the package and watch out for sneaky serving sizes—many
companies will provide nutritional information for a smaller intended portion
than what the average person eats or even what the packaging infers you should
eat (think: a twin pack of Pop-Tarts that only provides information for a
single pastry).
BY: Olivia Tarantino, Eat this, Not that, MARCH 30, 2021
Much Love,
Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit
#IWantYou2LiveWell #FeelFree2SignUpAndFollow
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Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What
You Don’t Know is Sick.
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(Mandy Hale)
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(Eleanor Brown)
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