Weight Loss

weight-lossShould you weigh yourself often? Yes, it really helps.
People who succeed at losing weight and keeping it off weigh themselves often, research shows. A step on the scale at least once a week seems to build awareness best.

Which fats should you cut back on to lose weight? Saturated fats.
Less than 10 per cent of your calories should come from saturated fats, say government dietary guidelines. Replace butter and processed foods with more healthy polyunsaturated and monounsaturated fats, like olive oil, cold water fish, tofu, avocado, and small amounts of nuts.

To help lose weight faster, drink water when? Before meals.
Drinking water, especially before mealtime, helps fill you up and makes you eat less. Some studies show that drinking water, especially chilled water, can increase metabolism and help burn fat. Water also helps you stay hydrated.

If you eat too much lunch, should you skip dinner? No.
Don’t skip meals if you’re trying to lose weight. You’ll feel hungrier later and be more apt to raid the fridge or nibble on junk — running your day’s calorie total potentially higher than from a meal. Missing a meal can also leave you less energised, making it less likely that you’ll exercise, an important thing if you’re trying to lose weight. Having small, nutritious meals and snacks between meals has been shown to help people lose more. Breakfast is the key don’t-skip meal. Regular breakfast eaters are leaner than those who start the day on an empty stomach.

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How long after eating should it take before you feel full? 15-20 minutes.
Eat slowly if you want to lose weight because there’s a lag between when your mouth says “mmm!” and your brain registers fullness in your stomach. If you put your fork down between bites and pace yourself, you’ll give your brain more time to tell your stomach that you’re full.

To lose weight, plan every meal. True.
Spontaneity is great for some activities, but eating isn’t one of them. Weight loss experts recommend planning your meals and snacks to make sure they fit into a well-balanced diet plan.

Why should you keep a food diary?
• To help you track overall calories
• To plan low-cal substitutions
• To notice eating patterns.
Keeping a diary of what you eat can double your weight loss, one of the largest and longest-running studies of weight loss maintenance found. Food journaling makes you aware of how much you’re really gobbling and lets you see — and fix — bad patterns.
And a written record makes you more accountable, so you think twice before you snarf.

Which carbs should you avoid to lose weight? Carbs in processed foods.
Despite the popularity of carbohydrate-free diets, your body needs this important fuel to work. It’s healthiest to ditch carbs from non-diet sodas and junk food and animal fats, while still eating some carbs from whole grains, fruits, and veggies.

Which out of these can you have all of this you want and still lose weight:
• Diet soda
• Plain vegetables
• Grilled chicken.
Answer: Plain vegetables. Eat your veggies freely without fear of packing on pounds — they’re comparatively low in calories, packed with fiber and nutrition, and help you feel full so you eat less overall. Easy on the fixings, though: Frying, sautéing, or adding most sauces, dips, and toppings amps up calories.

What should you do about fatty foods you love? Eat them in moderation.
It might seem logical to ban all chocolate, ice cream, pizza, or whatever your fatty food jones may be. Problem: You risk
craving, caving, and gorging. A new study shows that limiting food choices doesn’t help people lose weight. What does: A diet that includes your own food choices. Just eat high-calorie faves less often, in small amounts, or in lower-calorie versions.

To lose weight faster … Sleep more.
Burning the midnight oil may seem like a clever way to burn extra calories, but lack of sleep spurs hormonal changes that make people hungrier. Adults need seven to nine hours per night. Sleep helps regulate metabolism. Bonus: Researchers say that by sleeping an extra hour, you cut calories by 6 per cent — because you’re asleep, not eating.n
( Reviewed by David T. Derrer, MD)
-WMD

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