Weight Loss For Women: 4 Easy Ways to Get More Exercise - Catherine's Blog

4 Easy Ways to Get More Exercise

by Rachael Rettner, Senior Writer

Exercise is important for your health, and it's a crucial part of weight loss. Doing 30 to 60 minutes of physical activity per day is particularly helpful for keeping weight off once you've lost it, experts say. But finding ways to do that, and staying motivated to do it, is not always easy.

You don't have to do all your physical activity for the day at once, but you should aim to do at least 10 minutes of exercise at a time. Here are some tips for getting more exercise:

Pick an exercise you like

Some people start a new exercise regimen only to stop shortly afterward because it wasn't working for them. When this happens, it helps to take a realistic look at the barriers to exercise, said Wayne Miller, the programs director at the West Virginia School of Osteopathic Medicine's Center for Rural and Community Health, who has studied weight loss and exercise.

Often, people choose an exercise that they aren't comfortable with � for instance, they feel awkward at the gym, or dislike participating in sports. Picking a different activity that's more enjoyable for the person, like a Zumba class or swimming, might increase the chances that they'll stick with the exercise, Miller said.

And if specific skills are a concern, you might try picking an activity that requires minimum equipment, like walking, jogging or jumping rope, the Centers for Disease Control and Prevention says.

Exercise with friends

If you need motivation to get moving, it may be helpful to recruit friends to exercise with you. Friends can provide encouragement and may help you stick with your exercise routine, according to the National Institutes of Health.

And social connections may make exercise more enjoyable  � a 2013 study of more than 100 people who took short surveys on their mobile phone throughout the day found that those who were doing physical activity with their spouse, friends or co-workers at a given moment were happier, and enjoyed the physical activity more, compared with those doing physical activity alone.

Move more at work

Even during a busy workday, you can likely find time to get a little exercise in at work. You might consider taking a 10-minute walk during a coffee break, or walking around with a co-worker during a brainstorm session, rather than sitting at a conference table.

You could also walk around during business calls if you don't need to look at important documents, the American Heart Association says. Your commute to and from work is another opportunity for exercise � if you take public transportation, get off a stop earlier than you usually do and walk the extra distance, or take the stairs instead of the elevator to your office.

Move more at home

There are also a number of opportunities to squeeze in more exercise at home. Doing housework or gardening can count as exercise � mowing the lawn with a hand mower burns about 235 calories in 30 minutes, and vacuuming burns about 140 calories in 30 minutes, according to the Compendium of Physical Activities Tracking Guide from the University of South Carolina, which lists the calories burned during many different types of physical activity. [How Many Calories Am I Burning? (Infographic)]

You might also consider buying exercise equipment so you can work out while doing activities that would otherwise be sedentary, like watching TV. Equipment can be pricey, but it is a one-time expense and can be used by the whole family, the AHA notes.

Source & Credit By :

http://www.livescience.com/52991-exercise-tips-be-healthy.html?li_source=LI&li_medium=more-from-livescience

Read more »

weight loss tips for men women teenager - Hello, My amazing 3010 Weight Loss For Life blog's readers. Nice to meet You again, today. Here, now. In this article titled, weight loss tips for men women teenager, you might find interesting information about what You looking for. Hopefully, the content from my extreme weight loss tips article fast weight loss tips article natural weight loss tips article rapid weight loss tips article weight loss tips for men women teenager article will bring you many advantages both in work and in life. Enjoy Your readings. ^_^

Title : Weight Loss For Women: 4 Easy Ways to Get More Exercise - Catherine's Blog
URL Link : Weight Loss For Women: 4 Easy Ways to Get More Exercise - Catherine's Blog

weight loss tips for men women teenager

4 Easy Ways to Get More Exercise

by Rachael Rettner, Senior Writer

Exercise is important for your health, and it's a crucial part of weight loss. Doing 30 to 60 minutes of physical activity per day is particularly helpful for keeping weight off once you've lost it, experts say. But finding ways to do that, and staying motivated to do it, is not always easy.

You don't have to do all your physical activity for the day at once, but you should aim to do at least 10 minutes of exercise at a time. Here are some tips for getting more exercise:

Pick an exercise you like

Some people start a new exercise regimen only to stop shortly afterward because it wasn't working for them. When this happens, it helps to take a realistic look at the barriers to exercise, said Wayne Miller, the programs director at the West Virginia School of Osteopathic Medicine's Center for Rural and Community Health, who has studied weight loss and exercise.

Often, people choose an exercise that they aren't comfortable with � for instance, they feel awkward at the gym, or dislike participating in sports. Picking a different activity that's more enjoyable for the person, like a Zumba class or swimming, might increase the chances that they'll stick with the exercise, Miller said.

And if specific skills are a concern, you might try picking an activity that requires minimum equipment, like walking, jogging or jumping rope, the Centers for Disease Control and Prevention says.

Exercise with friends

If you need motivation to get moving, it may be helpful to recruit friends to exercise with you. Friends can provide encouragement and may help you stick with your exercise routine, according to the National Institutes of Health.

And social connections may make exercise more enjoyable  � a 2013 study of more than 100 people who took short surveys on their mobile phone throughout the day found that those who were doing physical activity with their spouse, friends or co-workers at a given moment were happier, and enjoyed the physical activity more, compared with those doing physical activity alone.

Move more at work

Even during a busy workday, you can likely find time to get a little exercise in at work. You might consider taking a 10-minute walk during a coffee break, or walking around with a co-worker during a brainstorm session, rather than sitting at a conference table.

You could also walk around during business calls if you don't need to look at important documents, the American Heart Association says. Your commute to and from work is another opportunity for exercise � if you take public transportation, get off a stop earlier than you usually do and walk the extra distance, or take the stairs instead of the elevator to your office.

Move more at home

There are also a number of opportunities to squeeze in more exercise at home. Doing housework or gardening can count as exercise � mowing the lawn with a hand mower burns about 235 calories in 30 minutes, and vacuuming burns about 140 calories in 30 minutes, according to the Compendium of Physical Activities Tracking Guide from the University of South Carolina, which lists the calories burned during many different types of physical activity. [How Many Calories Am I Burning? (Infographic)]

You might also consider buying exercise equipment so you can work out while doing activities that would otherwise be sedentary, like watching TV. Equipment can be pricey, but it is a one-time expense and can be used by the whole family, the AHA notes.

Source & Credit By :

http://www.livescience.com/52991-exercise-tips-be-healthy.html?li_source=LI&li_medium=more-from-livescience

Weight Loss For Women: Only Half of Overweight Americans Are Serious About Weight Loss - Catherine's Blog

Only Half of Overweight Americans Are Serious About Weight Loss                   by Rachael Rettner, Senior Writer  

Most overweight Americans want to lose a few pounds, but only half say they are seriously trying to do so, a new poll suggests.

In the Gallup poll, about one-third of the American adults surveyed said they weighed at least 20 lbs. (9 kilograms) more than their "ideal weight." And among those people, 90 percent said they "would like to lose weight."

But only 48 percent said they were "seriously trying to lose weight."

The poll was conducted last month, and participants were asked to report their actual weight and their ideal weight. For men, the average weight was 196 lbs. (89 kg), and the average ideal weight was 183 lbs. (83 kg). For women, the average weight was 155 lbs. (70 kg), and the average ideal weight was 139 lbs. (63 kg). [The Best Way to Lose Weight Safely]

Gallup has conducted this same poll yearly for the past five years. The results from all five polls include a total of nearly 5,000 people, and show that about 18 percent of U.S. adults are at their ideal weight, while 35 percent of women and 29 percent of men are at least 20 lbs. over their ideal weight.

The combined polls also show that, although most people who are overweight realize they need to lose weight, the percentage of people who are seriously trying to lose weight is not increasing over time, Gallup said.

The findings follow another recent poll from Gallup showing that fewer Americans want to lose weight. In 2015, 49 percent of Americans said they would like to lose weight, down from about 60 percent in 2007. This decrease could reflect an increase in Americans who consider themselves a "healthy weight" even though they are overweight, Gallup said.

At the same time, America's obesity rate is on the rise, increasing from 30.5 percent in 1999-2000 to 37.7 percent in 2013-2014, according to a recent study from the Centers for Disease Control and Prevention.

Extra weight increases people's risk of a number of health conditions, including heart disease, high blood pressure, stroke and type 2 diabetes, and losing weight can reduce the risk of those conditions.

Losing weight, and keeping it off, requires a commitment to lifestyle changes, including eating a healthier diet and increasing exercise. Even a weight loss of 5 percent of a person's body weight can lead to improvements in health, such as lower blood pressure and cholesterol, according to the CDC.

It's important to note that the poll did not use a medical definition of overweight, but instead used participants "ideal weight" as a gauge to whether they were overweight.

Source & Credit By:

http://www.livescience.com/53025-americans-overweight-weight-loss.html

Read more »

weight loss tips for men women teenager - Hello, My amazing 3010 Weight Loss For Life blog's readers. Nice to meet You again, today. Here, now. In this article titled, weight loss tips for men women teenager, you might find interesting information about what You looking for. Hopefully, the content from my extreme weight loss tips article fast weight loss tips article natural weight loss tips article rapid weight loss tips article teenage weight loss plan article weight loss for teenage guys article weight loss tips for men women teenager article will bring you many advantages both in work and in life. Enjoy Your readings. ^_^

Title : Weight Loss For Women: Only Half of Overweight Americans Are Serious About Weight Loss - Catherine's Blog
URL Link : Weight Loss For Women: Only Half of Overweight Americans Are Serious About Weight Loss - Catherine's Blog

weight loss tips for men women teenager

Only Half of Overweight Americans Are Serious About Weight Loss                   by Rachael Rettner, Senior Writer  

Most overweight Americans want to lose a few pounds, but only half say they are seriously trying to do so, a new poll suggests.

In the Gallup poll, about one-third of the American adults surveyed said they weighed at least 20 lbs. (9 kilograms) more than their "ideal weight." And among those people, 90 percent said they "would like to lose weight."

But only 48 percent said they were "seriously trying to lose weight."

The poll was conducted last month, and participants were asked to report their actual weight and their ideal weight. For men, the average weight was 196 lbs. (89 kg), and the average ideal weight was 183 lbs. (83 kg). For women, the average weight was 155 lbs. (70 kg), and the average ideal weight was 139 lbs. (63 kg). [The Best Way to Lose Weight Safely]

Gallup has conducted this same poll yearly for the past five years. The results from all five polls include a total of nearly 5,000 people, and show that about 18 percent of U.S. adults are at their ideal weight, while 35 percent of women and 29 percent of men are at least 20 lbs. over their ideal weight.

The combined polls also show that, although most people who are overweight realize they need to lose weight, the percentage of people who are seriously trying to lose weight is not increasing over time, Gallup said.

The findings follow another recent poll from Gallup showing that fewer Americans want to lose weight. In 2015, 49 percent of Americans said they would like to lose weight, down from about 60 percent in 2007. This decrease could reflect an increase in Americans who consider themselves a "healthy weight" even though they are overweight, Gallup said.

At the same time, America's obesity rate is on the rise, increasing from 30.5 percent in 1999-2000 to 37.7 percent in 2013-2014, according to a recent study from the Centers for Disease Control and Prevention.

Extra weight increases people's risk of a number of health conditions, including heart disease, high blood pressure, stroke and type 2 diabetes, and losing weight can reduce the risk of those conditions.

Losing weight, and keeping it off, requires a commitment to lifestyle changes, including eating a healthier diet and increasing exercise. Even a weight loss of 5 percent of a person's body weight can lead to improvements in health, such as lower blood pressure and cholesterol, according to the CDC.

It's important to note that the poll did not use a medical definition of overweight, but instead used participants "ideal weight" as a gauge to whether they were overweight.

Source & Credit By:

http://www.livescience.com/53025-americans-overweight-weight-loss.html

Weight Loss For Women: Is Exercise or Diet More Important for Weight Loss? - Catherine's Blog

Is Exercise or Diet More Important for Weight Loss?

Amanda MacMillan, Life by DailyBurn

When it comes to weight loss, we�ve been told time and time again: Cutting calories is the fastest way to see results. So when a group of doctors and scientists announced this year that maintaining a healthy weight isn�t so much about what you�re eating�but about physical activity�people took notice.

Could it be an end to calorie counting? An excuse to pig out on dessert (as long as you hit the treadmill afterward)?

But then, the other shoe dropped. It turns out that the Global Energy Balance Network, as this group calls itself, is funded largely by Coca-Cola. In other words, a company that�s made its fortune off of sugary drinks is now paying scientists to say that, essentially, it�s not high-calorie fare that make us fat�it�s the fact that we�re not exercising enough to burn it off.

The group has since backpedaled from its original statement that there�s �virtually no compelling evidence� that fast food, sugary drinks and eating too much are causes of obesity. After facing criticism from health experts (and The New York Times), they�ve acknowledged that studies have shown the role that diet�and soda consumption, in particular�has in causing obesity.

But what they�re still not saying is what nutritionists have been preaching for years: If you want to lose weight, what you�re eating (and drinking) plays at least an equal, if not more important, role than your exercise routine.

Why Your Workout Isn�t Enough

By now, we all know how basic calorie math works: If you take in the same number of calories a day as you burn off, your weight stays the same. Tip that scale in either direction, and, over time, you�ll gain or lose pounds.

But what many people don�t realize is that it�s much easier to cut excess calories from your diet than it is to burn them off with extra activity, says Natalie Digate Muth, MD, RDN, senior adviser for health-care solutions for the American Council on Exercise. Take a 20-ounce bottle of Coca-Cola, for example. It may only take a few minutes to guzzle those 240 calories, but you�d have to walk or run nearly 2� miles to burn them off.

So unless you�re a professional athlete, you�re probably not exercising enough to cancel out an all-you-can-eat diet. �In general, people do overestimate the calories burned during exercise and underestimate the calories in food,� says Muth. In one 2010 University of Ottawa study, people guessed that they�d burned three to four times as many calories as they actually had during a workout; they also overshot when asked to consume the equivalent in food afterward.

Then there�s the fact that exercise can increase appetite�so even if you log more miles or spend more time at the gym, you�ll also probably eat more. That�s why signing up for a marathon isn�t a foolproof way to lose weight, says sports nutritionist Torey Armul, RD, a spokesperson for the Academy of Nutrition and Dietetics. In fact, people often gain weight while training.

Source & Credit By:

http://www.thedailybeast.com/articles/2015/10/15/is-exercise-or-diet-more-important-for-weight-loss.html

Read more »

weight loss tips for men women teenager - Hello, My amazing 3010 Weight Loss For Life blog's readers. Nice to meet You again, today. Here, now. In this article titled, weight loss tips for men women teenager, you might find interesting information about what You looking for. Hopefully, the content from my extreme weight loss tips article fast weight loss tips article natural weight loss tips article rapid weight loss tips article teenage weight loss plan article weight loss for teenage guys article weight loss tips for men women teenager article will bring you many advantages both in work and in life. Enjoy Your readings. ^_^

Title : Weight Loss For Women: Is Exercise or Diet More Important for Weight Loss? - Catherine's Blog
URL Link : Weight Loss For Women: Is Exercise or Diet More Important for Weight Loss? - Catherine's Blog

weight loss tips for men women teenager

Is Exercise or Diet More Important for Weight Loss?

Amanda MacMillan, Life by DailyBurn

When it comes to weight loss, we�ve been told time and time again: Cutting calories is the fastest way to see results. So when a group of doctors and scientists announced this year that maintaining a healthy weight isn�t so much about what you�re eating�but about physical activity�people took notice.

Could it be an end to calorie counting? An excuse to pig out on dessert (as long as you hit the treadmill afterward)?

But then, the other shoe dropped. It turns out that the Global Energy Balance Network, as this group calls itself, is funded largely by Coca-Cola. In other words, a company that�s made its fortune off of sugary drinks is now paying scientists to say that, essentially, it�s not high-calorie fare that make us fat�it�s the fact that we�re not exercising enough to burn it off.

The group has since backpedaled from its original statement that there�s �virtually no compelling evidence� that fast food, sugary drinks and eating too much are causes of obesity. After facing criticism from health experts (and The New York Times), they�ve acknowledged that studies have shown the role that diet�and soda consumption, in particular�has in causing obesity.

But what they�re still not saying is what nutritionists have been preaching for years: If you want to lose weight, what you�re eating (and drinking) plays at least an equal, if not more important, role than your exercise routine.

Why Your Workout Isn�t Enough

By now, we all know how basic calorie math works: If you take in the same number of calories a day as you burn off, your weight stays the same. Tip that scale in either direction, and, over time, you�ll gain or lose pounds.

But what many people don�t realize is that it�s much easier to cut excess calories from your diet than it is to burn them off with extra activity, says Natalie Digate Muth, MD, RDN, senior adviser for health-care solutions for the American Council on Exercise. Take a 20-ounce bottle of Coca-Cola, for example. It may only take a few minutes to guzzle those 240 calories, but you�d have to walk or run nearly 2� miles to burn them off.

So unless you�re a professional athlete, you�re probably not exercising enough to cancel out an all-you-can-eat diet. �In general, people do overestimate the calories burned during exercise and underestimate the calories in food,� says Muth. In one 2010 University of Ottawa study, people guessed that they�d burned three to four times as many calories as they actually had during a workout; they also overshot when asked to consume the equivalent in food afterward.

Then there�s the fact that exercise can increase appetite�so even if you log more miles or spend more time at the gym, you�ll also probably eat more. That�s why signing up for a marathon isn�t a foolproof way to lose weight, says sports nutritionist Torey Armul, RD, a spokesperson for the Academy of Nutrition and Dietetics. In fact, people often gain weight while training.

Source & Credit By:

http://www.thedailybeast.com/articles/2015/10/15/is-exercise-or-diet-more-important-for-weight-loss.html

Weight Loss For Women: 7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories) - Catherine's Blog

7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories)

By Kris Gunnars, BSc | October, 2013 | 

�Eat less, move more.�

This is the message we receive from various health gurus and nutrition organizations.

They assume that the only reason people gain or lose weight is because of calories.

This is simply wrong, because our bodies are much more complicated than that.

Different foods affect hunger and hormones in different ways and all calories are NOT equal.

The truth is� there are many things you can do to lose weight, without ever counting a single calorie.

Here are 7 proven ways to put fat loss on �autopilot.�

1. Replace Your Grain-Based Breakfast With Eggs

Losing weight can be as simple as changing your breakfast.

Two separate studies have shown that eating eggs in the morning (compared to a breakfast of bagels) can help you lose fat without trying.

In one of these studies, overweight or obese women ate either bagels or eggs for breakfast .

The egg group ended up eating fewer calories at lunch, the rest of the day and for the next 36 hours.

Put simply, the eggs were so fulfilling that the women automatically ate fewer calories at subsequent meals.

In another study, overweight men and women were split into groups. One group ate eggs, the other ate bagels� both groups were on a weight loss diet .

After 8 weeks, the egg group had lost significantly more weight than the bagel group:

**65% more weight loss (2 lbs vs 1.3 lbs).

**61% greater reduction in BMI.

**34% greater reduction in waist circumference.

***16% greater reduction in body fat percentage.

The difference in weight loss wasn�t huge, but it clearly shows that simple things like changing one meal can have a small effect.

Another awesome benefit of eating eggs is that they are among the healthiest foods in the world. New studies show that they do NOT raise your bad cholesterol or give you heart disease, like previously believed .

If you think you don�t have time to cook a healthy breakfast, think again. Preparing a breakfast with some eggs and veggies doesn�t have to take any longer than 5-10 minutes.

Just set your alarm clock a few minutes earlier� problem solved.

2. Using Smaller Plates Can Trick Your Brain Into Thinking That You�re Actually Eating More

The human brain is the most complex object in the universe, gram for gram.

It tends to work in mysterious ways� and the control of eating behavior is incredibly complicated.

It is the brain that ultimately determines whether we should or should not eat.

Interestingly, there is one neat thing you can do to �trick� your brain into thinking that it has eaten more food.

This is using smaller plates.

The larger your plates or bowls, the less your brain thinks you have eaten. By using smaller plates, you trick your brain into feeling more satisfied with fewer calories.

It�s weird� but psychologists have been studying this and it seems to work .

Bottom Line: It is possible to �trick� the brain into thinking that it has eaten more food by using smaller plates.

3. Eating More Protein Can Reduce Appetite, Increase Fat Burning and Help You Gain Muscle

For some strange reason, protein has gotten a bad rap.

Many people think that it can �leech� calcium from the bones and cause kidney disease.

However� this is complete nonsense, which is not supported by science.

There is a lot of evidence that protein can increase fat burning and reduce hunger, leading to automatic weight loss.

In fact, studies show that protein boosts metabolism more than any other macro nutrient .

One of the reasons for that is that it takes the body more calories to digest and make use of protein, than it does fat and carbs.

Protein also increases satiety, leading to significantly reduced hunger .

In one study, increasing protein to 30% of calories lead to an automatic decrease in calorie intake of 441 calories per day.

Many studies show that increasing your protein intake can lead to automatic weight loss, even when eating until fullness .

Protein can also help you gain more muscle, especially if you also lift weights. Muscle tissue is metabolically active, meaning that it burns a small amount of calories, even at rest .

The best way to get in more protein is to eat more animal foods like meat, fish and eggs� preferably at every meal.

Bottom Line: Increased protein in the diet can boost metabolism and reduce hunger. It can also increase muscle mass, helping you burn more calories around the clock.

4. Eating Foods With a Low Energy Density and Lots of Fiber Make You Feel More Full With Fewer Calories

Another way to feel more satisfied with fewer calories is to eat foods that have a low energy density.

This includes foods that have a high water content, such as vegetables and some fruits.

Studies consistently show that dieters who eat less energy dense foods lose more weight than those who eat foods with a high energy density .

In one study, women who ate soup (low energy density) lost 50% more weight than women who ate an energy dense snack .

Vegetables are also rich in soluble fiber, which has been shown to cause weight loss in some studies .

Another benefit of soluble fiber is that it gets broken down by bacteria in the digestive tract to produce a fatty acid called butterfat, which is believed to have significant anti-obesity effects� at least in rats .

Combining animals (high in protein) with a bunch of plants (low energy density) is a recipe for success.

Bottom Line: Choosing foods with a low energy density (like vegetables and some fruits) can help you feel more satisfied with fewer calories.

5. Cutting Carbs Can Make You Lose Weight Fast While Eating Until Fullness

Probably THE best way to start losing weight without calorie counting or portion control is to reduce your carbohydrate intake.

Studies consistently show that people who eat less carbohydrates, automatically start to eat less calories and lose weight without any major effort .

In one study, 53 overweight/obese women were randomized to a low-carb group or a calorie restricted low-fat group, for 6 months :

Women in the low-carb group lost twice as much weight (8.5 kg � 18.7 lbs) while eating until fullness, compared to the low-fat group (3.9 kg � 8.6 lbs), which was calorie restricted.

The best way to cut carbs is to reduce or eliminate major carb sources from your diet like sugars, sweets, sodas, as well as starchy foods like bread, pasta, potatoes, etc.

Getting into the range of 100-150 gram carbs per day can be useful. If you want to lose weight fast, then going under 50 grams per day can be extremely effective.

Another great benefit of reducing carbs� it lowers your insulin levels, which makes the kidneys start shedding excess sodium and water from the body, significantly reducing bloat and water weight .

Bottom Line: Cutting carbohydrate intake can reduce appetite and cause automatic weight loss, without calorie counting or portion control. It also leads to significant reductions in water weight.

6. Making Time For Quality Sleep and Avoiding Stress Can Optimize The Function of Key Hormones

Two things that often get ignored when discussing health (and weight) are sleep and stress levels.

Both are incredibly important for the optimal function of your body and hormones.

Inadequate sleep is one of the strongest risk factors for obesity� short sleep duration raising the risk by 89% in children and 55% in adults .

Poor sleep can increase hunger and cravings and cause a biochemical tendency for weight gain by disrupting hunger hormones like ghrelin and leptin .

Excess stress can increase your levels of the hormone cortisol, which is known to increase belly fat accumulation and the risk of chronic, Western diseases.

For these reasons, it is very important to make time for quality sleep, as well as avoiding unnecessary stressors in your life.

Bottom Line: Poor sleep and excess stress can mess up important metabolic hormones like ghrelin, leptin and cortisol. Getting these hormones under control should reduce appetite and unnatural cravings.

7. Replacing Your Cooking Fats With Coconut Oil Can Boost Metabolism and Reduce Appetite

Coconut oil has some unique properties that can help reduce appetite and increase fat burning.

It is loaded with fats called Medium Chain Triglycerides (MCTs).

These fatty acids get metabolized differently compared to other fats� they go straight to the liver where they are either used for energy or turned into ketone bodies.

Two small studies show that eating these medium chain fats can make people eat fewer calories, one of them showing a reduction of 256 calories per day .

These fats also appear to increase energy expenditure, one study showing an increase as high as 5% .

Consuming 30 mL (about 1 ounce) of coconut oil may cause significant reductions in BMI and waist circumference, a marker for abdominal fat.

Now� I�m not suggesting that you gobble down massive amounts of coconut oil, but replacing your current cooking fats with it could have a noticeable effect.

8. Anything Else?

By making a few simple changes that optimize hormones, reduce hunger and boost metabolism, you can lose a lot of weight without ever counting a single calorie.

Feel free to leave a comment if you want to add to the list!

Source & Credit By:

http://authoritynutrition.com/7-ways-to-lose-weight-without-counting-calories/

Read more »

weight loss tips for men women teenager - Hello, My amazing 3010 Weight Loss For Life blog's readers. Nice to meet You again, today. Here, now. In this article titled, weight loss tips for men women teenager, you might find interesting information about what You looking for. Hopefully, the content from my fast weight loss tips article rapid weight loss tips article teenage weight loss plan article weight loss for teenage guys article weight loss tips for men women teenager article will bring you many advantages both in work and in life. Enjoy Your readings. ^_^

Title : Weight Loss For Women: 7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories) - Catherine's Blog
URL Link : Weight Loss For Women: 7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories) - Catherine's Blog

weight loss tips for men women teenager

7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories)

By Kris Gunnars, BSc | October, 2013 | 

�Eat less, move more.�

This is the message we receive from various health gurus and nutrition organizations.

They assume that the only reason people gain or lose weight is because of calories.

This is simply wrong, because our bodies are much more complicated than that.

Different foods affect hunger and hormones in different ways and all calories are NOT equal.

The truth is� there are many things you can do to lose weight, without ever counting a single calorie.

Here are 7 proven ways to put fat loss on �autopilot.�

1. Replace Your Grain-Based Breakfast With Eggs

Losing weight can be as simple as changing your breakfast.

Two separate studies have shown that eating eggs in the morning (compared to a breakfast of bagels) can help you lose fat without trying.

In one of these studies, overweight or obese women ate either bagels or eggs for breakfast .

The egg group ended up eating fewer calories at lunch, the rest of the day and for the next 36 hours.

Put simply, the eggs were so fulfilling that the women automatically ate fewer calories at subsequent meals.

In another study, overweight men and women were split into groups. One group ate eggs, the other ate bagels� both groups were on a weight loss diet .

After 8 weeks, the egg group had lost significantly more weight than the bagel group:

**65% more weight loss (2 lbs vs 1.3 lbs).

**61% greater reduction in BMI.

**34% greater reduction in waist circumference.

***16% greater reduction in body fat percentage.

The difference in weight loss wasn�t huge, but it clearly shows that simple things like changing one meal can have a small effect.

Another awesome benefit of eating eggs is that they are among the healthiest foods in the world. New studies show that they do NOT raise your bad cholesterol or give you heart disease, like previously believed .

If you think you don�t have time to cook a healthy breakfast, think again. Preparing a breakfast with some eggs and veggies doesn�t have to take any longer than 5-10 minutes.

Just set your alarm clock a few minutes earlier� problem solved.

2. Using Smaller Plates Can Trick Your Brain Into Thinking That You�re Actually Eating More

The human brain is the most complex object in the universe, gram for gram.

It tends to work in mysterious ways� and the control of eating behavior is incredibly complicated.

It is the brain that ultimately determines whether we should or should not eat.

Interestingly, there is one neat thing you can do to �trick� your brain into thinking that it has eaten more food.

This is using smaller plates.

The larger your plates or bowls, the less your brain thinks you have eaten. By using smaller plates, you trick your brain into feeling more satisfied with fewer calories.

It�s weird� but psychologists have been studying this and it seems to work .

Bottom Line: It is possible to �trick� the brain into thinking that it has eaten more food by using smaller plates.

3. Eating More Protein Can Reduce Appetite, Increase Fat Burning and Help You Gain Muscle

For some strange reason, protein has gotten a bad rap.

Many people think that it can �leech� calcium from the bones and cause kidney disease.

However� this is complete nonsense, which is not supported by science.

There is a lot of evidence that protein can increase fat burning and reduce hunger, leading to automatic weight loss.

In fact, studies show that protein boosts metabolism more than any other macro nutrient .

One of the reasons for that is that it takes the body more calories to digest and make use of protein, than it does fat and carbs.

Protein also increases satiety, leading to significantly reduced hunger .

In one study, increasing protein to 30% of calories lead to an automatic decrease in calorie intake of 441 calories per day.

Many studies show that increasing your protein intake can lead to automatic weight loss, even when eating until fullness .

Protein can also help you gain more muscle, especially if you also lift weights. Muscle tissue is metabolically active, meaning that it burns a small amount of calories, even at rest .

The best way to get in more protein is to eat more animal foods like meat, fish and eggs� preferably at every meal.

Bottom Line: Increased protein in the diet can boost metabolism and reduce hunger. It can also increase muscle mass, helping you burn more calories around the clock.

4. Eating Foods With a Low Energy Density and Lots of Fiber Make You Feel More Full With Fewer Calories

Another way to feel more satisfied with fewer calories is to eat foods that have a low energy density.

This includes foods that have a high water content, such as vegetables and some fruits.

Studies consistently show that dieters who eat less energy dense foods lose more weight than those who eat foods with a high energy density .

In one study, women who ate soup (low energy density) lost 50% more weight than women who ate an energy dense snack .

Vegetables are also rich in soluble fiber, which has been shown to cause weight loss in some studies .

Another benefit of soluble fiber is that it gets broken down by bacteria in the digestive tract to produce a fatty acid called butterfat, which is believed to have significant anti-obesity effects� at least in rats .

Combining animals (high in protein) with a bunch of plants (low energy density) is a recipe for success.

Bottom Line: Choosing foods with a low energy density (like vegetables and some fruits) can help you feel more satisfied with fewer calories.

5. Cutting Carbs Can Make You Lose Weight Fast While Eating Until Fullness

Probably THE best way to start losing weight without calorie counting or portion control is to reduce your carbohydrate intake.

Studies consistently show that people who eat less carbohydrates, automatically start to eat less calories and lose weight without any major effort .

In one study, 53 overweight/obese women were randomized to a low-carb group or a calorie restricted low-fat group, for 6 months :

Women in the low-carb group lost twice as much weight (8.5 kg � 18.7 lbs) while eating until fullness, compared to the low-fat group (3.9 kg � 8.6 lbs), which was calorie restricted.

The best way to cut carbs is to reduce or eliminate major carb sources from your diet like sugars, sweets, sodas, as well as starchy foods like bread, pasta, potatoes, etc.

Getting into the range of 100-150 gram carbs per day can be useful. If you want to lose weight fast, then going under 50 grams per day can be extremely effective.

Another great benefit of reducing carbs� it lowers your insulin levels, which makes the kidneys start shedding excess sodium and water from the body, significantly reducing bloat and water weight .

Bottom Line: Cutting carbohydrate intake can reduce appetite and cause automatic weight loss, without calorie counting or portion control. It also leads to significant reductions in water weight.

6. Making Time For Quality Sleep and Avoiding Stress Can Optimize The Function of Key Hormones

Two things that often get ignored when discussing health (and weight) are sleep and stress levels.

Both are incredibly important for the optimal function of your body and hormones.

Inadequate sleep is one of the strongest risk factors for obesity� short sleep duration raising the risk by 89% in children and 55% in adults .

Poor sleep can increase hunger and cravings and cause a biochemical tendency for weight gain by disrupting hunger hormones like ghrelin and leptin .

Excess stress can increase your levels of the hormone cortisol, which is known to increase belly fat accumulation and the risk of chronic, Western diseases.

For these reasons, it is very important to make time for quality sleep, as well as avoiding unnecessary stressors in your life.

Bottom Line: Poor sleep and excess stress can mess up important metabolic hormones like ghrelin, leptin and cortisol. Getting these hormones under control should reduce appetite and unnatural cravings.

7. Replacing Your Cooking Fats With Coconut Oil Can Boost Metabolism and Reduce Appetite

Coconut oil has some unique properties that can help reduce appetite and increase fat burning.

It is loaded with fats called Medium Chain Triglycerides (MCTs).

These fatty acids get metabolized differently compared to other fats� they go straight to the liver where they are either used for energy or turned into ketone bodies.

Two small studies show that eating these medium chain fats can make people eat fewer calories, one of them showing a reduction of 256 calories per day .

These fats also appear to increase energy expenditure, one study showing an increase as high as 5% .

Consuming 30 mL (about 1 ounce) of coconut oil may cause significant reductions in BMI and waist circumference, a marker for abdominal fat.

Now� I�m not suggesting that you gobble down massive amounts of coconut oil, but replacing your current cooking fats with it could have a noticeable effect.

8. Anything Else?

By making a few simple changes that optimize hormones, reduce hunger and boost metabolism, you can lose a lot of weight without ever counting a single calorie.

Feel free to leave a comment if you want to add to the list!

Source & Credit By:

http://authoritynutrition.com/7-ways-to-lose-weight-without-counting-calories/

Weight Loss For Women: 26 Weight Loss Tips That Are Actually Evidence-Based - Catherine's Blog

26 Weight Loss Tips That Are Actually Evidence-Based

By Kris Gunnars, BSc | January, 2015 |

The weight loss �industry� is full of myths.

People are being advised to do all sorts of crazy things, most of which have no evidence behind them.

Over the years, however, scientists have found a number of strategies that seem to be effective.

Here are 26 weight loss tips that are actually evidence-based.

1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss, and this is true.

Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories (1, 2).

One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight (3).

2. Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.

Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat (4, 5).

If you can�t eat eggs for some reason, then that�s fine. Any source of quality protein for breakfast should do the trick.

3. Drink Coffee (Preferably Black)

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits.

Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29% (6, 7, 8).

Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.

4. Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.

Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning (9, 10).

Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight (11, 12).

5. Cook With Coconut Oil

Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats.

These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day (13, 14).

Keep in mind that this is not about adding coconut oil on top of what you�re already eating, it is about replacing some of your current cooking fats with coconut oil.

6. Take a Glucomannan Supplement

A fiber called glucomannan has been shown to cause weight loss in several studies.

This is a type of fiber that absorbs water and �sits� in your gut for a while, making you feel more full and helping you eat fewer calories (15).

Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don�t (16).

7. Cut Back on Added Sugar

Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it.

Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others (17, 18, 19).

If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.

8. Eat Less Refined Carbs

Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21, 22).

If you�re going to eat carbs, make sure to eat them with their natural fiber.

9. Go on a Low Carb Diet

If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.

Numerous studies show that such a diet (or �way of eating�) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time (23, 24, 25).

10. Use Smaller Plates

Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work (26).

11. Exercise Portion Control or Count Calories

Portion control (eating less) or counting calories can be very useful, for obvious reasons (27).

There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight (28, 29).

Anything that increases your awareness of what you are eating is likely to be useful.

12. Keep Healthy Food Around in Case You Get Hungry

Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.

A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hard boiled egg (or two).

13. Brush Your Teeth After Dinner

Although I�m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won�t be as tempted to have a late-night snack.

14. Eat Spicy Foods

Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly (30, 31).

15. Do Aerobic Exercise

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease (32, 33).

16. Lift Weights

One of the worst side effects of dieting, is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode (34, 35).

The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass (36, 37).

Of course, it�s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.

17. Eat More Fiber

Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term (38, 39).

18. Eat More Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for weight loss.

They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.

Studies show that people who eat vegetables and fruits tend to weigh less (40). These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.

19. Chew More Slowly

It can take a while for the brain to �register� that you�ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss (41, 42).

20. Get Good Sleep

Sleep is highly underrated, but it may be just as important as eating healthy and exercising.

Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43).

21. Beat Your Food Addiction

A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food addiction (44).

If you suffer from overpowering cravings and can�t seem to get your eating under control no matter how hard you try, then you may be a food addict.

In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.

22. Eat More Protein

Protein is the single most important nutrient when it comes to losing weight.

Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day (45, 46, 47).

One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half (48).

This is the single most important tip in the article.

Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.

23. Supplement With Whey Protein

If you struggle to get enough protein in your diet, taking a supplement can help.

One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass (49).

24. Don�t Drink Calories, Including Sugary Soda and Fruit Juices

Sugar is bad, but sugar in liquid form is even worse (50). Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.

For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving (51).

Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke (52). Eat whole fruit, but use fruit juice with caution (or avoid it altogether).

25. Eat Whole, Single Ingredient Foods (Real Food)

If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods.

These foods are naturally filling, and it�s very difficult to gain weight if the majority of your diet is based around them.

Keep in mind that real food doesn�t need a long list of ingredients, because real food IS the ingredient.

26. Don�t �Diet�, Eat Healthy Instead

One of the biggest problems with �diets,� is that they almost never work in the long term.

If anything, people who �diet� tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain (53).

Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.

Weight loss should follow as a natural side effect.

Source & Credit By :

http://authoritynutrition.com/26-evidence-based-weight-loss-tips/

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Title : Weight Loss For Women: 26 Weight Loss Tips That Are Actually Evidence-Based - Catherine's Blog
URL Link : Weight Loss For Women: 26 Weight Loss Tips That Are Actually Evidence-Based - Catherine's Blog

weight loss tips for men women teenager

26 Weight Loss Tips That Are Actually Evidence-Based

By Kris Gunnars, BSc | January, 2015 |

The weight loss �industry� is full of myths.

People are being advised to do all sorts of crazy things, most of which have no evidence behind them.

Over the years, however, scientists have found a number of strategies that seem to be effective.

Here are 26 weight loss tips that are actually evidence-based.

1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss, and this is true.

Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories (1, 2).

One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight (3).

2. Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.

Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat (4, 5).

If you can�t eat eggs for some reason, then that�s fine. Any source of quality protein for breakfast should do the trick.

3. Drink Coffee (Preferably Black)

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits.

Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29% (6, 7, 8).

Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.

4. Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.

Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning (9, 10).

Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight (11, 12).

5. Cook With Coconut Oil

Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats.

These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day (13, 14).

Keep in mind that this is not about adding coconut oil on top of what you�re already eating, it is about replacing some of your current cooking fats with coconut oil.

6. Take a Glucomannan Supplement

A fiber called glucomannan has been shown to cause weight loss in several studies.

This is a type of fiber that absorbs water and �sits� in your gut for a while, making you feel more full and helping you eat fewer calories (15).

Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don�t (16).

7. Cut Back on Added Sugar

Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it.

Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others (17, 18, 19).

If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.

8. Eat Less Refined Carbs

Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21, 22).

If you�re going to eat carbs, make sure to eat them with their natural fiber.

9. Go on a Low Carb Diet

If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.

Numerous studies show that such a diet (or �way of eating�) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time (23, 24, 25).

10. Use Smaller Plates

Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work (26).

11. Exercise Portion Control or Count Calories

Portion control (eating less) or counting calories can be very useful, for obvious reasons (27).

There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight (28, 29).

Anything that increases your awareness of what you are eating is likely to be useful.

12. Keep Healthy Food Around in Case You Get Hungry

Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.

A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hard boiled egg (or two).

13. Brush Your Teeth After Dinner

Although I�m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won�t be as tempted to have a late-night snack.

14. Eat Spicy Foods

Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly (30, 31).

15. Do Aerobic Exercise

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease (32, 33).

16. Lift Weights

One of the worst side effects of dieting, is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode (34, 35).

The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass (36, 37).

Of course, it�s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.

17. Eat More Fiber

Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term (38, 39).

18. Eat More Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for weight loss.

They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.

Studies show that people who eat vegetables and fruits tend to weigh less (40). These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.

19. Chew More Slowly

It can take a while for the brain to �register� that you�ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss (41, 42).

20. Get Good Sleep

Sleep is highly underrated, but it may be just as important as eating healthy and exercising.

Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43).

21. Beat Your Food Addiction

A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food addiction (44).

If you suffer from overpowering cravings and can�t seem to get your eating under control no matter how hard you try, then you may be a food addict.

In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.

22. Eat More Protein

Protein is the single most important nutrient when it comes to losing weight.

Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day (45, 46, 47).

One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half (48).

This is the single most important tip in the article.

Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.

23. Supplement With Whey Protein

If you struggle to get enough protein in your diet, taking a supplement can help.

One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass (49).

24. Don�t Drink Calories, Including Sugary Soda and Fruit Juices

Sugar is bad, but sugar in liquid form is even worse (50). Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.

For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving (51).

Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke (52). Eat whole fruit, but use fruit juice with caution (or avoid it altogether).

25. Eat Whole, Single Ingredient Foods (Real Food)

If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods.

These foods are naturally filling, and it�s very difficult to gain weight if the majority of your diet is based around them.

Keep in mind that real food doesn�t need a long list of ingredients, because real food IS the ingredient.

26. Don�t �Diet�, Eat Healthy Instead

One of the biggest problems with �diets,� is that they almost never work in the long term.

If anything, people who �diet� tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain (53).

Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.

Weight loss should follow as a natural side effect.

Source & Credit By :

http://authoritynutrition.com/26-evidence-based-weight-loss-tips/