Add Steps to Your Day for Lifelong Weight Control

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A science-based studies of individuals who wanted to achieve long-term weight loss instructed one group of participants to eat only at mealtime, do nothing else when eating, consume meals in a dining area, and shop for food from a list on a full stomach. That group significantly outperformed those with no instructions.

When resistance training is combined with aerobic activities, the science of weight loss has shown the long-term results are better than with only aerobic activities. In fact, exercise alone usually fails to produce substantial weight loss.

Since the long-term effects of following a low-carb or low-fat diet are not yet known, consider a menu plan that replaces highly processed foods with less-calorie dense whole foods and be a more physically active person every day.

Losing Weight Can Be Tricky...

Since fat cells signal your brain when you are full, you may feel less satiety as stored fat is burned for fuel. Check out the helpful tips discussed below:

1) Eat More Whole Foods – People who focus on following a menu plan filled with whole foods tend to lose weight and live a healthier life than individuals who consume lots of processed foods with added salt and sugar.

2) Add More Steps – A five-year study found that overweight participants cut their risk of becoming obese in half by walking 11,000 steps a day. The science says 15,000 steps to lose weight and 10,000 to manage a healthy weight.

3) Avoid Liquid Calories – If you struggle with sustainable weight loss, try eliminating liquids from your daily intake that are not water, black coffee, or herbal teas. However, if struggle to add muscle mass, drinking a good quality protein shake may help.

4) Enforce Kitchen Policies – Out of sight, out of mind. A study from Cornell University found that women who kept a fresh bowl of fruit on the kitchen counter weighed 13 pounds less than those who displayed sweet treats.

If your goals favor using body-recompositing techniques, you may see slower weight loss results than those produced by highly restrictive diets. At times, no weight loss will be seen on the scale due to simultaneous weight gain and fat loss.

No Single Reason Explains Why People Regain Lost Weight

It is difficult to decipher a collective understanding as to why people regain the weight they worked hard to lose. There could be genetic reasons, underlying physiological factors, failure to stick with it, a lack of support, or other viable reasons. If you are losing weight without changing your diet or exercise routine, it is important to speak with a doctor to have it checked out. Chronic medical conditions like diabetes or digestive disorders can trigger unexplained weight loss.

Problems with weight management tend to run in families, which suggests genes may play a role. Research suggests genes may affect the amount of fat your body stores and where it stores the extra fat that you have to tote around. Daily physical activity has proven to be key to successful weight control once your target weight is achieved. Studies suggest that a blend of moderate like walking and vigorous activity like aerobics are needed for routine weight maintenance.