Stopping yourself from eating food and counting every single calorie until your face turns blue? Sorry guys. This is just not how weight loss works. Actually, Restricting yourself and indulging in a toxic eating culture has never been the solution to sustainable long-term weight loss– even science says that.
So what works for weight loss? While you may imagine that diet restrictions and diets are the solution to weight loss, the actual path to sustainable weight loss is actually much more liberating (and surprising). What you think “shouldn’t” work actually works, so it’s time to get rid of that toxic dieting mentality once and for all!
Here are some of the weight loss tips that “shouldn’t work” but actually work, straight from registered dietitians who have seen this before. Next time you listen to toxic diets, keep these tips in mind and enjoy eating all kinds of foods in your diet. And why not conjure up one of these 100 easiest recipes you can make!
Do you think you need to eat less to lose weight? Think again! In fact, according to the National Institute of Aging, it has not been scientifically proven that dietary restrictions contribute to weight loss in the long term. Plus, it can even slow your metabolism down as your body tries to save energy for later, which makes it harder to lose weight, according to the UK’s National Health Service.
“While portion control is very important and my specialty, practicing portion control doesn’t mean you have to eat tiny portions,” said Lisa Young, PhD, RDN, author of Endlich Full, Endlich Slim. “In fact, you could often enjoy more to lose weight. Fruits and vegetables are high in fiber, vitamins and minerals and can help you feel full. So, the more the better! “
“Nobody gets fat from bananas and carrots, so don’t worry about the ‘sugar’ levels,” says Young. “Also, sometimes it’s best to create the perfect pairing for a filling snack. Adding a teaspoon or two to an apple is often more filling than just the fruit. A 1/4 cup of hummus with your veggies will keep you full longer, what.” Ultimately helps you lose weight. It’s not just about the calories – it’s about enjoying foods that are both healthy and filling. “
Here’s What To Eat In A Day For The Most Weight Loss.
Contrary to popular belief, eating fat doesn’t make you fat. There are quite a few fatty foods that are actually healthy for you and are even considered an essential part of a healthy diet. The types of fats you find in foods like avocados, nut butters, fish, and even olive oil can actually help slow digestion and keep you feeling full longer.
“So often, people who want to lose weight go without fat to lose weight – unless they’re on keto, and that’s a whole different problem,” says Young. “Although fat has more calories than protein and carbohydrates, it is filling, so you end up eating less. So enjoy a handful of nuts as a snack to lose weight. “
Here are 20 healthy fatty foods that won’t make you fat.
Yes, eat carbohydrates. Carbohydrates are great for your body – especially complex carbohydrates that are high in fiber! Resistant starches are some of the best carbohydrates you can have that are high in fiber and will fill you up.
“Adding prebiotic resistant, starchy foods like green banana flour, resistant potato starch, uncooked oats, legumes and lentils, and even cashews has been shown to help you feel full longer and reduce your appetite at your offspring meal, and help your cells do better.” to respond to insulin – which means you don’t need to have as much circulating insulin in your blood to regulate your blood sugar level, which would otherwise also play a role in promoting fat storage, “says Kara Landau, RD and founder of Uplift Food.
To include more resistant starches in your diet, Landau recommends eating overnight oats (since the oatmeal is uncooked and leaves the resistant starch behind) or even smoothies made with green banana flour.
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While we tend to always associate weight loss and healthy living with our physical body (weight loss, losing weight, exercising, etc.), health also requires a major positive shift in our way of thinking – and the mindset that we need to get rid of our food to restrict.
“Instead of focusing on your new way of eating as ‘restrictive’, focus on creating a structure for yourself,” Dr. Rachel Paul, PhD, RD from CollegeNutritionist.com. “You create your own structure – no food is ‘bad’ or ‘forbidden’. Think about it and make a conscious decision which foods and in which servings you are emotionally and physically satisfied. It’s 100% okay for this to be trial and error. “
News flash: Juice cleaners do not work.
“Juice cleansings are often more harmful than helpful in weight loss,” says Mackenzie Burgess, RDN, registered nutritionist and recipe developer at Cheerful Choices. “While the fruits and vegetables mixed into juices contain important vitamins and minerals, the juice itself quickly becomes carbohydrates with little to no fiber or protein. The result? A temporary boost of energy and a short-term feeling of satiety that soon makes you hungry eat more.”
Would you like to know a better solution for cleansing your body? It’s as easy as pouring yourself a glass of water.
“One of the most important factors in getting your metabolism up and helping you lose weight is staying hydrated,” says Megan Byrd, RD of The Oregon Dietitian. “By drinking enough water during the day, you are essentially stimulating your body’s metabolism while also helping to increase your energy levels! Even a slight decrease in fluid intake has been shown to lower your metabolism throughout the day. Start your morning with a glass of water.” and drink water throughout the day for maximum benefit!
Just make sure you are drinking enough water.
We weren’t kidding when we said you can eat all kinds of foods in your diet and still lose weight. It’s about finding ways to incorporate it into an overall healthy lifestyle.
“Some surprising weight loss tips that actually work are to eat foods with a balance of food groups in appropriate portion sizes and keep the interval between meal times at around 3 to 5 hours (on average),” Ricci-Lee Hotz, MS, RDN at A Taste of Health and Expert at Testing.com. “This can keep you from feeling too hungry or too full. Additionally, by simply adding variety to your eating and using an” all foods fit “approach, you can get the foods you enjoy most without restricting yourself feeling while you are still losing weight can help you sustain your lifestyle changes over the long term. “
Sleeping to lose weight? Actually yes. According to the journal Annals of Internal Medicine, too little sleep actually reduced weight loss in fat – up to 55%!
Jamie Feit, MS, RD and an expert at Testing.com says it is “extremely important” to get at least 7 to 8 hours of sleep each night [to] Maintain weight loss. “Along with sleeping, drinking enough fluids, and eating more” vegetables, fruits, whole grains, and lean proteins “, you will get the results you want over time.
Here are the 40 best and worst foods to eat before bed.
“Often times, people look for the lowest calorie foods to help them lose weight, when the truth is that adding a little more calories, protein, and healthy fats will help you fill up faster and stay full longer,” says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and owner of RD Career Jumpstart. “Therefore, they can help you feel happier eating less. Now you still need to be careful about your portion sizes of these foods, but a little bit of nuts, peanut butter, cheese, avocado, etc. could actually help your weight loss. ”Goals! If you feel satisfied after meals and snacks, look for other foods less often. “
All in all, the key to losing weight seems to be finding ways to incorporate all of the foods you love and never limit yourself. When you incorporate these key elements of a healthy diet into all of your meals, you’ll feel full – and happier – after each meal without feeling like you’re limiting yourself.