Ditch Unhealthy Foods for a Fresh Start

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The science behind successful weight loss suggests planning ahead. That way your approach to losing weight can be a steady series of implementing small changes that allow you to routinely make healthier food choices and add new physical activities.

Healthy eating does not have to be complicated. Eating real food can make a huge difference. If your existing diet is filled with highly processed foods and refined carbohydrates, better food choices can make a difference in how you look and feel.

Carbohydrates get a bad name in most weight loss circles, but unrefined complex carbs from fresh produce and whole grains can be a healthy component of a balanced diet. But, it is important to cut back on the sugar and starches that cause blood sugar spikes.

Science-Based Tips for Sustainable Results

When you shed those unwanted pounds, a complex process triggers a number of hormones to unlock fat cells and release fuel to support your body’s needs. Check out these science-based tips for more sustainable results:

1) Ditch Processed Foods – Instead of relying on a second cup of coffee, ditch the processed foods you’ve been eating and enjoy increases in energy that comes with eating more whole foods, like fresh vegetables and leafy greens.

2) Consider Intermittent Fasting – Recent research suggests using intermittent fasting for weight loss may have some benefits in the short term by causing your body to break down stored fat to fuel the body in the absence of expected food intake.

3) Drink Healthy Liquids – Liquid calories are easy to overlook when accounting for your total caloric intake. The simple answer is to drink water, black coffee, or herbal tea and ditch sugar-laden drinks for an immediate reduction in daily calories.

4) Control Your Food Environment – Studies show that skipping breakfast will not help you lose weight and may set you up for overeating later in the day. Your goal for healthy weight loss should be to eat regular meals with plenty of vegetables and substitute water for sugary drinks.

You can lose fat and build muscles at the same time, but it takes effort. When reducing caloric intake, make sure you consume foods that are high in protein to help burn fat while providing enough energy to help repair tissue damage.

Follow the Science for Healthy Weight Control

When all is said and done, the science of weight loss suggests the things we know to be true about losing weight are relatively few. But, they can also be highly effective when adopted and carried on a daily routine. What is often missing, even from some of the most effective diet plans, are longer studies that are needed to separate the benefits gained from losing weight quicker from the long-term ill effects of consuming an unbalanced diet that restricts certain nutrients.

Since total energy intake is one thing that always seems to matter, the overconsumption of foods marketed as low-carb or low-fat can lead to the same amount of weight gain as consuming their counterparts. The science of healthy weight loss suggests a modest approach can help you achieve more long-term success without feeling deprived. Never allow yourself to become overwhelmed in thinking you’ve got to make a major overhaul to your diet to live healthier.