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    25 Weight Loss Facts You've Probably Never Heard Of

    25 Weight Loss Facts You've Probably Never Heard Of

    1/ FLAVOUR

    Research shows that eating satisfaction is derived from the flavour intensity and visual impact of a meal, not necessarily the amount served. Kick your food up a notch with spices, which add flavour without the calories. Cornell University research.

     

    2/ DAIRY

    “Cutting back on the amount of dairy you eat can signal your body to make more fat cells. When you don’t have enough calcium in your body it tries to hold onto what’s there. This triggers the release of a compound called Calcitriol, which increase the production of fat cells”. A study in The American Journal of Clinical Nutrition.

     

    3/ LIFESTYLE

    Those who see exercise as part of their lifestyle, rather than a way to change their appearance are more successful at keeping the weight off. A study in Nutrition & Metabolism.

     

    4/ FLEXIBILITY

    Ignore strict guidelines. People with a flexible approach to eating had a better track record of maintaining weight loss. A study published in the International Journal of Obesity.

     

    5/ ‘I DON’T’

    Saying, ‘I don’t’ rather than ‘I can’t’ will give you ownership. Saying, ‘I can’t’ suggests something is beyond your control. If you feel more empowered more likely to stick to it. The American Dietetic Association.

     

    6/ EXERCISE

    Brazilian scientists have observed that exercise heightens the activity of the neurones that control feelings of fullness; ensuring you eat slowly and steadily.

     

    7/ EGGCELLENT

    Start you day with an egg to lose weight. It will provide you with prolonged energy release, so you’ll be less likely to opt for a sugary snack mid-morning. 72.5% of an egg is pure protein despite the 1.5g of fat. The American Heart Association.

     

    8/ ALCOHOL

    Swiss researchers gave 8 participants the equivalent in alcohol of five beers; they found alcohol slowed down the participant’s ability to burn fat by 36%. Double whammy, your body starts making fat called acetyl as a waste product of alcohol.

     

    9/ CHEW

    The act of chewing stimulates satiety hormones better than swallowing liquid does.

     

    10/ WATER

    Use water to burn fat! Simply holding a bottle of water when running can help you shift a few extra pounds. A study found that by holding a bottle of cold water maintained a low core temperature, increasing endurance. Stanford University.

     

    11/ BREAKFAST

    ‘Not eating breakfast can reduce your metabolic rate by 10%’ according do dietician, and director of sports nutrition, Leslie Bonci.

     

    12/ MORNING WORK-OUT

    Weight-loss is impossible to sustain without exercise. Studies have shown athletes who work out in the morning stoke their metabolism higher and longer and burn more calories throughout the day than those who workout at the end of the day.

     

    13/ HYDRATION

    17% more reps people could do in sets when they were well hydrated. University of Connecticut.

     

    14/ CARBS

    ‘Slow-burning complex carbs are essential for good health. They keep you feeling fuller for longer. Opt for brown rice, as it is also rich in fibre. Gay Riley, a registered dietician.

     

    15/ OMEGA-3

    A shout out to flaxseed – get your omega-3s. It increases a hormone called Leptin which will banish the unnecessary cravings, Herrings also have the highest Omega-3 content. So embrace a little fat.

     

    16/ MUSCLE MEMORY

    Muscle memory is a thing, your body never forgets. ‘The more exercise you do the more your memory can bank and the easier it is to make deposits’. Your muscle memory extends beyond your fitness level.

     

    17/ VARIETY

    Confuse your body. Keep your muscles guessing and they will get leaner and stronger. Tony Horton celeb PT.

     

    18/ SWIMMING

    Swimming burns calories, boosts your metabolism, and firms every muscle in your body. No other workout does quite the same.

     

    19/ LEMON WATER

    Lemon water – lemon peel contains pectin, a soluble fibre that has been shown to help with weight-loss. Add some lemon to your water to help you feel fuller for longer.

     

    20/ RED GRAPEFRUIT

    One study found that people who ate half a grapefruit with each meal lost 3.6 pounds over 12 weeks. The red variety has more of the cancer-protecting antioxidant lycopene.

     

    21/ DINING OUT

    People eat nearly 107 more calories when they eat out rather than eating at home.

     

    22/ SATIETY

    Wait a minute or 20 – it takes 15-20 minutes for the food you eat to reach the end of your intestine where some of the satiety hormones are released. So maybe wait longer before you dig into desert?

     

    23/ YOGURT + FLAXSEED = POWER-COUPLE

    Power-couples: yogurt and ground flaxseed: probiotics need to feed on prebiotics – fibres found in foods like flaxseed. When you eat them together your restore and maintain a healthy balance of bacteria in your body.

     

    24/ PROTEIN

    Put high-quality protein on every plate. Just eating it burns energy. About 25% of the protein calories are burned off in digestion, absorption, and chemical changes.

     

    25/ MUSIC

    Crank up your workout: Music that evokes joy can improve blood-vessel dilation by 26%. It helps us exercise longer by diverting our attention.

    Healthy Eating Tip 8: Put Protein In Perspective

    Healthy Eating Tip 8: Put Protein In Perspective

    Protein gives us the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein from sources other than red meat and dairy, especially as we age.

    How much protein do you need?

    Protein needs are based on weight rather than calorie intake. Adults should eat at least 0.8g of lean, high-quality protein per kilogram (2.2lb) of body weight per day.

    Older adults should aim for 1 to 1.5 grams of lean protein for each kilogram of weight. This translates to 68 to 102g of protein per day for a person weighing 150 lbs.

    Divide your protein intake equally among meals.

    Nursing women need about 20 grams more high-quality protein a day than they did before pregnancy to support milk production.

    How to add high-quality protein to your diet

    Replace red meat with fish, chicken, or plant-based protein such as beans, nuts, and soy.

    Replace processed carbohydrates from pastries, cakes, pizza, cookies and chips with fish, beans, nuts, seeds, peas, tofu, chicken, low-fat dairy, and soy products.

    Snack on nuts and seeds instead of chips, replace baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.

    Healthy Eating Tip 7: Add Calcium For Bone Health

    Healthy Eating Tip 7: Add Calcium For Bone Health

    Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to osteoporosis.

    Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much from food as possible and use only low-dose calcium supplements to make up any shortfall. Limit foods that deplete your body’s calcium stores (caffeine, alcohol, sugary drinks), do weight-bearing exercise, and get a daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

    Good sources of calcium include:

    Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include low-fat milk, yogurt, and cheese.

    Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.

    Beans: such as black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

    Healthy Eating Tip 6: Reduce Sugar And Salt

    Healthy Eating Tip 6: Reduce Sugar And Salt

    As well as creating weight problems, too much sugar causes energy spikes and has been linked to diabetes, depression, and even an increase in suicidal behaviour’s in young people. Reducing the amount of sweets and desserts you eat is only part of the solution as sugar is also hidden in foods such as bread, cereals, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup. It all adds up to a lot of empty calories since your body gets all it needs from sugar naturally occurring in food.

    Sodium is another ingredient that is frequently added to food to improve taste, even though your body needs less than one gram of sodium a day (about half a teaspoon of table salt). Eating too much salt can cause high blood pressure and lead to an increased risk of stroke, heart disease, kidney disease, memory loss, and erectile dysfunction. It may also worsen symptoms of bipolar disorder.

    How sugar is hidden in food labels

    Do some detective work

    Spotting added sugar on food labels can require some sleuthing. Manufacturers are required to provide the total amount of sugar in a serving but do not have to spell out how much of this sugar has been added and how much is naturally in the food. Added sugars must be included on the ingredients list, which is presented in descending order by weight. The trick is deciphering which ingredients are added sugars. They come in a variety of guises. Aside from the obvious ones—sugar, honey, molasses—added sugar can appear as agave nectar, cane crystals, corn sweetener, crystalline fructose, dextrose, evaporated cane juice, fructose, high-fructose corn syrup, invert sugar, lactose, maltose, malt syrup, and more.

    A wise approach is to avoid products that have any of these added sugars at or near the top of the list of ingredients—or ones that have several different types of sugar scattered throughout the list. If a product is chock-full of sugar, you would expect to see “sugar” listed first, or maybe second. But food makers can fudge the list by adding sweeteners that aren’t technically called sugar. The trick is that each sweetener is listed separately. The contribution of each added sugar may be small enough that it shows up fourth, fifth, or even further down the list. But add them up and you can get a surprising dose of added sugar.

    Let’s take as an example a popular oat-based cereal with almonds whose package boasts that it is “great tasting,” “heart healthy” and “whole grain guaranteed.” Here’s the list of ingredients:

    Whole-grain oats, whole-grain wheat, brown sugar, almond pieces, sugar, crisp oats,* corn syrup, barley malt extract, potassium citrate, toasted oats,* salt, malt syrup, wheat bits,* honey, and cinnamon.

    *contain sugar, high-fructose corn syrup, honey, and/or brown sugar molasses.

    Combine brown sugar, sugar, corn syrup, barley malt extract, high-fructose corn syrup, honey, brown sugar molasses, and malt syrup, and they add up to a hefty dose of empty calories—more than one-quarter (27%) of this cereal is added sugar, which you might not guess from scanning the ingredient list. This type of calculation can be especially tricky in breakfast cereals, where most of the sugars are added.

    Adapted with permission from Reducing Sugar and Salt, a special health report published by Harvard Health Publications.

    Tips for cutting down on sugar and salt

    Slowly reduce the sugar and salt in your diet a little at a time to give your taste buds time to adjust and wean yourself off the craving.

    Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar and sodium that quickly surpasses the recommended limit. Prepare more meals at home and use fresh or frozen vegetables instead of canned vegetables.

    Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt. Most gravy, dressings and sauces are also packed with salt and sugar, so ask for it to be served on the side.

    Eat healthier snacks. Buy unsalted nuts and add a little of your own salt until your taste buds are accustomed to eating them salt-free. Cut down on sweet snacks such as sweets, chocolate, and cakes. Instead, eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

    Check labels and choose reduced-sodium and low-sugar products.

    Use herbs and spices such as garlic, curry powder, cayenne or black pepper to improve the flavour of meals instead of salt.

    Avoid sugary drinks. Try drinking sparkling water with a splash of fruit juice instead.

    Healthy Eating Tip 5: Enjoy Healthy Fats And Avoid Unhealthy Fats

    Healthy Eating Tip 5: Enjoy Healthy Fats And Avoid Unhealthy Fats

    Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats can reduce cardiovascular disease, improve your mood, and help prevent dementia.

    Add to your healthy diet:

    Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).

    Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

    Reduce from your diet:

    Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.

    Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

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