There’s more to life than dieting. The ups and downs that fad diets can cause are bad for your health, and ultimately, you may end up worse off than when you started. There are more rational ways to approach achieving a healthy weight. Consider these simple weight loss secrets supported by science.
Do Some Weight Training
Add a few workouts with dumbbells per week to your exercise regimen, and you could lose some weight without having to obsess about what you eat. Weight training keeps your metabolism operating at a good pace, and muscle tissue burns more calories than fat tissue, even when you’re at rest.
Increase Protein Intake
Eating protein helps you retain the muscle you built in your resistance training. Your exercise regimen will burn fat rather than muscle when you consume enough protein. It also helps you burn more calories, and it decreases your appetite. Protein-rich foods—such as healthy meats, eggs, fish and other seafood, and plant-based proteins—help you feel full and can decrease the night grazing impulse, reducing your craving for snacks late at night.
Cut Simple Carbs, and Add Fiber
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The refining process in processed carbohydrates strips them of fiber and nutrients. Adding more soluble fiber, which combines with water to form a sort of gel, slows the pace of food traveling through your digestive system, making you feel fuller. When you feel full, you eat less. Many fruits and vegetables are great sources of fiber. Whole grains, nuts and seeds, and some cruciferous veggies such as cauliflower and broccoli are sources of both soluble and insoluble fiber. Insoluble fiber doesn’t break down but moves through your digestive system unchanged, helping other food move through and relieving constipation.
Get More Sleep
Bad sleep messes with your body’s ability to use insulin to drive glucose into cells as energy. This insulin resistance causes you to store more fat. Poor sleep also affects the production of hormones that signal the brain when you’re full, making it hard for you to control your appetite.
There are many other science-based strategies for weight loss. Talk to your doctor before starting a diet or significantly changing your eating habits.
