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Health The best ways to lose weight and keep it off, according to science

05:42  14 march  2018
05:42  14 march  2018 Source:   businessinsider.com.au

The Pros And Cons Of Yo-Yo Dieting

  The Pros And Cons Of Yo-Yo Dieting Many of us have lost weight to feel better about our bodies before donning a bathing suit for a beach holiday, or getting into that just-too-tight outfit for a special occasion. But old habits die hard, and before we know it we’ve started eating that chocolate cake and stopped going to the gym. Soon after losing the weight, we find ourselves back where we started – or worse. This is called yo-yoing.Our research, published recently in the journal Preventive Medicine, set out to investigate whether yo-yoing results in more weight gain long term.

Several studies suggest that curbing your carb intake is an easy way to help stabilize blood-sugar levels as well . If you're looking to lose weight and other diets have failed you, you might want to try an eating plan known DON'T MISS: What your daily routine should look like, according to science .

The best weight loss tips of all time. Losing weight is hard. Losing weight and then keeping it off is even harder. Vegetarians are generally thinner and healthier than meat-eaters, according to a 2013 study published in the American Journal of Nutrition and Dietetics.

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In a country that eats dessert for breakfast, sustained weight loss can feel like an uphill battle.

Aside from avoiding obvious minefields like stacks of syrup-drenched pancakes and huge muffins, there are several practical guidelines to follow if you're looking to slim down. These tips can be helpful whether you're struggling to lose weight or simply aiming to reboot your eating plan with some healthier basics.

Still, if you're aiming to make big changes to your diet and to your health, it's always helpful to get help from a trained medical professional like a physician, registered dietitian, or family doctor. They will be able to go over any questions you have about the suggestions you find here.

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  4 small tweaks to your walking technique that can help you get a fitter, more toned body This will help you lose weight, tone up and improve your balance.We met with Joanna Hall, creator and founder of Walkactive for a lesson in how to walk properly. It may sound very basic but we were surprised at how a few small tweaks can make your walking quicker and more efficient. This, in turn, means you burn more calories, work your muscles more effectively, tone your stomach and help improve overall posture.

If you've tried every diet under the sun to no avail, you are not alone. A worrying nationwide survey of more than 45,000 women found that almost 60% said they "hated" their bodies and were constantly trying out fad diets.

Protein is a key ingredient that helps fuel our muscles and keep us feeling full. Instead, it may help people lose weight , perhaps by making us feel full and curbing our sugar consumption. × Recommended For You Powered by Sailthru. The best ways to lose weight and keep it off

Start eating more vegetables -- especially greens.

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Author Michael Pollan may have condensed all the best nutrition wisdom into one line when he wrote: "Eat food, not too much, mostly plants."

Dozens of scientific studies have tied diets high in vegetables - especially greens - to better health outcomes, including weight loss and a decreased risk of a handful of chronic diseases. Veggies like watercress, spinach, chives, and collard greens all rank highly on the Center for Disease Control and Prevention's list of "powerhouse foods," so find a few you like, and start adding them to your plate.

But don't worry: Most of the research does not suggest a need to slash meat, dairy, or fish from your diet. In fact, the best results typically appear to come from diets that combine high amounts of vegetables with healthy sources of protein, which can include seafood, eggs, and meat. Eating plans like these include the popular Mediterranean diet and MIND diet.

4 Surprising Lessons I Learned by Trying the Keto Diet

  4 Surprising Lessons I Learned by Trying the Keto Diet The ketogenic, or keto, diet is a low-carb, medium-protein, and high-fat diet. It was first developed in the 1920s as a way to treat children with severe epilepsy. As a small side effect, it also helped with losing weight. Being on the ketogenic diet, and therefor being in ketosis, teaches your body to burn fat cells for energy instead of burning the carbs and sugars. Needless to say, it sparked my attention. My mother-in-law swears by this diet. Every couple of months, she will be on "her" diet, losing those 6 kilos in a matter of weeks.

According to science , there’s one number you need to keep in mind: 15. The Best and Worst Protein Powders. 30 Best Anti-Inflammatory Foods. 40 Healthy Snack Ideas to Keep You Slim. 50 Ways to Lose the Last 10 Pounds.

WEIGHT LOSS: The best approach is slow and steady according to scientists . Researchers from Drexel University in the US found people who did this were most successful at losing weight and keeping it off .

Replace soda or sweet tea with sugar-free drinks.

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Sweetened beverages like soda and juice can make up a surprising portion of the calories you consume each day, yet they don't fill you up the same way solid food does.

As part of an eight-year study that included nearly 50,000 women, Harvard researchers tracked what happened when people either slashed their intake of sweetened drinks or started consuming more of them. Not surprisingly, the participants who raised their sugary-drink intake gained weight and increased their risk of developing Type 2 diabetes. In fact, the more people's sweet-drink intake increased, the more weight they gained and the more their disease risk went up.

Those who curbed their intake did not see those negative results.

So the next time you're looking for something other than water to drink, try seltzer or unsweetened tea. Even diet soda is probably a better choice. Every time you pick one of these over a sweetened beverage, you'll also be cutting anywhere from 150 to 400 calories.

A Harvard doctor says these are the best exercises for your body

  A Harvard doctor says these are the best exercises for your body Running isn't the only way to work out. Harvard Medical School professor of medicine I-Min Lee says five other types of exercise are also hugely beneficial for your brain and body.If you think running a marathon is the quickest way to a rock-hard body, I-Min Lee, a professor of medicine at Harvard Medical School, has news for you: That classic feat isn't as good for your body as it seems.

This article is based on a Science Friday interview and was originally published on PRI.org. Contestants on the reality TV show The Biggest Loser put in a gargantuan effort to lose weight So this means that they’re at some sort of disadvantage in terms of trying to keep the weight off .”

Other approaches focus on ways you can set yourself up for long-term healthy eating in subtle, gradual steps. In a country that eats dessert for breakfast, sustained weight loss can feel like an uphill battle. DON'T MISS: What your daily routine should look like, according to science .

Swap the white bread and rice in your meals for whole grains.

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One of the least healthy components of most American diets appears to be refined carbohydrates, a category that includes white bread and white rice. Refined carbs can also be found in lots of other processed foods - they appear on nutrition labels as "refined flour" or just "flour."

A 2012 study published in the journal Food and Nutrition Research found strong links between diets high in refined carbohydrates and weight gain. One reason for this may be that refined grains are processed quickly and turned into sugar in the body.

Whole grains, on the other hand, get digested slowly and fill you up for hours. The key difference is that whole grains still have their nutritious, fibre-rich outer shells, such as the germ and bran. Those parts get stripped off of refined carbs in a factory before you eat them.

Roxanne B. Sukol, medical director of the Cleveland Clinic's Wellness Enterprise, said people should think of refined carbohydrates simply as "stripped carbs" and avoid them whenever possible.

A new study found it may not matter whether you cut fat or carbs to lose weight -- and it proves what dieters have known all along

  A new study found it may not matter whether you cut fat or carbs to lose weight -- and it proves what dieters have known all along A new study didn't find much of a difference between healthy low-fat and low-carb diets. People on the two diets lost about the same amount of excess weight. Participants were encouraged not just to go for low-carb or low-fat options but to look for healthy, nutritious replacements.After the study, participants' attitudes to food had changed for the better.Dieting is a very personal challenge. A specific eating regimen your friend swears by just may not work for you, and research has shown that there is probably no one-size-fits-all solution for weight loss.

(Other research has suggested that losing excess weight is always good for the heart, whether it 's RELATED: 57 Ways to Lose Weight Forever, According to Science . “Whatever you can do to reduce weight is important, but once you do all that hard work, it ’s also important to try to keep it off .”

40 Healthy Snack Ideas to Keep You Slim. 50 Ways to Lose the Last 10 Pounds. The Best Iron Rich Foods & Why You Need Them. The Easiest Way to Curb Late Night Snacking. More from eatthis.com. How to Lose Weight and Keep It Off , According to Science .

Cut back on carbs where you can.

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Even if you're eating whole grains instead of refined ones, you should keep in mind that some researchers believe they all end up getting processed the same way. That means cutting back on any kind of carbohydrate is likely a smart move. Try swapping flour-based noodles with spiralized carrot or zucchini noodles, for example.

Several studies suggest that curbing your carb intake is an easy way to help stabilise blood-sugar levels as well. And having steady blood-sugar levels - aka tight glycemic control - has been linked with beneficial health outcomes including weight loss, better energy levels throughout the day, and a reduced risk of chronic disease.

"Tight glycemic control is necessary to maintain health and to prevent disease," Ellen Blaak, a professor of fat metabolism and physiology at Maastricht University, wrote in a review of studies published in the journal Obesity Reviews. Her study found links between poorly controlled blood-sugar levels and obesity, Type 2 diabetes, and heart disease.

Aim to lose only about a pound or two a week.

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For sustainable weight loss, dietitians, exercise scientists, and nutritionists all recommend aiming to lose only one to three pounds a week - at the most.

These 3 Things Happened When I Drank 3 Litres of Water a Day For 1 Week

  These 3 Things Happened When I Drank 3 Litres of Water a Day For 1 Week I'm the absolute worst at drinking water. There are sometimes full days where I'll fuel myself solely on coffee, and then I'll realise come 7 p.m., when my night's winding down, that I haven't touched H20 all day.I'm the absolute worst at drinking water. There are sometimes full days where I'll fuel myself solely on coffee, and then I'll realise come 7 p.m., when my night's winding down, that I haven't touched H20 all day. Not being the best water drinker is bad, sure, but even knowing this about myself, I haven't made any major efforts to tweak that. Until recently, that is.

Here are the best science -based tips for weight -loss maintenance. LiveScience. How to Lose Weight ( and Keep It Off for Good ).

Keeping weight off isn’t impossible if you’re willing to put the work in and follow these science -backed solutions. There’s a new therapy in town and, according to a study published in Obesity, it helps people lose more weight and keep it off longer.

Slimming down slowly instead of all at once gives you enough time to create healthy new eating and exercise patterns that you can maintain for life,Andy Bellatti, a registered dietitian and the cofounder of Dietitians for Professional Integrity, told Business Insider last year.

"You've got to give yourself two, three, four years of consistent behavioural changes. That is hard work. You're building new habits. And that takes time," Bellatti said.

Move around more.

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Exercise is not a shortcut to weight loss, for two reasons: First, when we amp up our activity levels, our hunger levels tend to increase as well. Second, it's far easier to eat hundreds of calories in a single sitting than it is to burn them off in one gym session.

That said, regular movement of any kind is a key component of any healthy lifestyle - and it's especially important if you're looking to slim down and keep the weight off for the long haul.

If you normally drive to work, try walking, biking, or taking public transit when possible. If you're used to taking the elevator, hit the stairs next time. And make regular gym sessions part of your routine - but keep in mind that your appetite may increase a bit.

Pay attention to protein.

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Protein is a key ingredient that helps fuel our muscles and keep us feeling full. It also slows the breakdown of carbs into sugar, thereby acting as a sort of buffer against sharp dips and spikes in insulin levels. For these reasons, it's a good idea to make sure you're getting enough protein in every meal.

Woman admits to hiding weight gain after losing 50 kilos

  Woman admits to hiding weight gain after losing 50 kilos <p>A New Zealand blogger has admitted to hiding secret weight gain after incredible social success for losing 50 kilos following the Keto diet.</p>The Keto diet is a high-fat low-carb eating plan attributed to rapid weight loss.

These tips can be helpful whether you're struggling to lose weight or simply aiming to reboot your eating plan with some healthier basics. Here's why I'm donating my body to science . We all secretly enjoy watching other people fail — and there's science to back it up.

If anyone knows how difficult it is to lose weight and keep it off , it 's me. The right way to count calories, according to weight -loss experts.

Many Americans whose diets are based around meat actually get too much protein. But there's some evidence that people who try to switch to a more plant-based diet have a hard time getting enough.

To make sure your protein intake isn't slouching, add items like eggs, beans, tofu, lentils, fish, and dairy products to vegetable- and whole-grain-based meals.

Beware of items labelled "low-fat," "light," and "reduced fat."

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Low-fat products sound great. Reduce your fat intake, get slim, right?

The majority of scientific research suggests it actually doesn't work this way.

One reason for this is that many products labelled "low fat," "light," and "reduced fat" (things like yogurt, ice cream, and peanut butter) are highly processed and engineered to taste like their original full-fat predecessors. To accomplish this, food manufacturers typically add extra sugar - and sugar, unlike fat, has been strongly implicated as a leading factor contributing to obesity and weight gain.

Welcome some healthy fats back into your diet.

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One reason many dieters curb their fat intake - besides the lingering influence of the low-fat dieting trend of the 1990s - is that it's an easy way to cut calories. Fat is high in calories. Trim the fat, trim the calories.

But research is starting to show that eating fat does not necessarily lead us to put on pounds. Instead, it may help people lose weight, perhaps by making us feel full and curbing our sugar consumption. This appears to be especially true for fats from sources like nuts, olive oil, avocados, and fish.

"There is one thing we know about fats. Fat consumption does not cause weight gain. To the contrary, it might actually help us shed a few pounds," Aaron Carroll, a professor of pediatrics at the Indiana University School of Medicine, wrote in his book, "The Bad Food Bible: How and Why to Eat Sinfully."

People in Relationships Gain Weight Because They Don't Care about Their Looks

  People in Relationships Gain Weight Because They Don't Care about Their Looks <p>New research from Australia reveals that, despite being healthier overall, individuals in relationships tend to weigh more than their single counterparts.</p>The study, published last month in the PLOS One, is based on data from 15,001 Australian adults taken from annual surveys conducted between 2005 and 2014. The participants were an average age of 52.9 years old and were equally split between men and women. Seventy-four percent were in a relationship at the time of the surveys.

In truth, there is no one " best " way to lose weight — what works for you might not work for someone else. If your BMI places you in the obese category, it 's time to lose weight , according to the most recent (2013) weight It 's typically harder to keep weight off than it is to lose it , the experts agreed.

Here's what that means for people who are counting their calories: Fatty foods are higher in calories than their low-fat equivalents, so to account for that and cut back on carbs and sugar instead.

Cut back on sugar.

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A growing body of evidence suggests that if there is a single villain in our diets when it comes to weight gain, it's sugar.

The authors of a review of 50 studies on diet and weight gain published in the journal Food and Nutrition Research found that, on average, the more refined carbohydrates (such as sugar) that someone ate, the more weight they tended to gain over the study period.

Similarly, the researchers behind a large review of 68 studies published in the British Medical Journal found that the more sugar someone consumed, the more they weighed.

So cut back on sweets and start paying attention to the sugar content on the labels of processed foods - especially in sauces, salad dressings, and dairy products.

Try working out in the morning.

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If you choose to incorporate regular workouts into your plan, research suggests that an early-morning workout on an empty stomach helps speed weight loss and boost energy levels by priming the body for an all-day fat burn.

Exercising first thing in the morning may push the body to tap into its fat reserves for fuel instead of simply "burning off" the most recent snack or meal.

Plus, working out early could mean you get more sunlight, which is key to properly setting your body's internal circadian rhythm. In one study, people who basked in bright sunlight within two hours after waking were thinner and better able to manage their weight than those who didn't get any natural light, regardless of what they ate throughout the day.

But the best fitness plan is one you can stick to consistently. So if your morning motivation is low, working out after your workday is probably a better choice.

Eliminate trans fats from your diet.

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Unlike plain old fat, trans fat is created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.

Trans fat has been strongly linked to heart disease, since consuming it appears to raise levels of so-called bad cholesterol and lower levels of good cholesterol. According to a statement released by the Food and Drug Administration in 2015, "there is no safe level of consumption of artificial trans fat."

Trans fats are present in a number of processed foods, including many premade or packaged cakes, cookies, chips, and pastries. Some breads also contain them, along with some of the oils used to fry french fries and other fast foods. To identify trans fat on a nutrition label, look for "partially hydrogenated oils" on the ingredient list.

Know the situations in which you tend to "fall off the wagon" -- and prepare ahead of time.

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If you tend to stick to a pretty healthy eating plan most of the time but you're still having trouble losing weight, it might be worth thinking about the places or events that encourage you to veer away from nutritious choices.

Places like airports, drug stores, and even home-goods stores all sell food, but it's usually not very healthy. Instead of shopping until you feel famished then buying whatever unhealthy items are available near the checkout stand, plan ahead and pack a nutritious snack. Sliced apples and peanut butter, carrots and hummus, or Greek yogurt and nuts are all inexpensive and convenient options.

If traditional diets haven't worked for you, consider intermittent fasting.

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If you're looking to lose weight and other diets have failed you, you might want to try an eating plan known as intermittent fasting - after checking in with your doctor, of course.

There are several versions of this diet, but one of the most popular involves fasting for 16 hours and eating for 8. Most people opt for an eating window of 12 p.m. to 8 p.m , meaning that you essentially skip breakfast but eat whatever you want within the eight-hour "feeding" window.

Large studies have found intermittent fasting to be just as reliable for weight loss as traditional diets. And a few studies in animals suggest it could have other benefits too, such as reducing the risk for certain cancers and even prolonging life. But those studies need to be repeated in humans before any real conclusions can be drawn.

If you go out to eat, plan to take up to half of your meal home with you.

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The baseline portion sizes of our snacks and meals have ballooned over the past 40 years. The average size of many of our foods - including fast food, sit-down meals, and even items from the grocery store - has grown by as much as 138% since the 1970s, according to data from the American Journal of Public Health, the Journal of Nutrition, and the Journal of the American Medical Association

Even the plates and cups we serve meals on have gotten noticeably bigger.

So be mindful of portion sizes. If you're eating out, consider taking anywhere from a third to half of your meal to go.

Pictures: The 33 Best Foods to Eat in Every Decade

The 33 Best Foods to Eat in Every Decade: <p>By Lauren Brown West-Rosenthal</p><p>What you ate in your twenties isn't necessarily going to cut it as you get older!</p><p>It's common sense that food is ultimately what keeps you strong, healthy, and functioning at peak performance for your best life ever. But what you ate in your twenties may not be what your body needs as you hit your thirties, forties, and fifties. From hormonal changes to bone density, things change from one decade to the next—and that's putting it lightly.</p><p>Learning how to feed your body properly as you grow older can prevent diseases and other unnecessary complications from arising. The goal here is to live a long, happy, and healthy life, which is why we've identified the dietary building blocks to help you age well, one decade at a time! And after you learn what to turn to, make sure you steer clear of these <a href=20 Foods That Age You 20 Years!

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The 33 Best Foods to Eat in Every Decade

People in Relationships Gain Weight Because They Don't Care about Their Looks .
<p>New research from Australia reveals that, despite being healthier overall, individuals in relationships tend to weigh more than their single counterparts.</p>The study, published last month in the PLOS One, is based on data from 15,001 Australian adults taken from annual surveys conducted between 2005 and 2014. The participants were an average age of 52.9 years old and were equally split between men and women. Seventy-four percent were in a relationship at the time of the surveys.

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