A Science-Based Approach Works for Weight Loss

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A science-based study of individuals, who achieved long-term weight loss success, had instructed participants to eat only at mealtime, do nothing else when eating, consume meals in a dining area, and grocery shop for food from a list and only on a full stomach.

Focusing on implementing lifestyle habits that you can stick with over time will go a long way toward improving your health and wellness as well as achieving lasting weight loss.

According to Harvard Health, a good menu plan emphasizes minimally processed fruits, vegetables, legumes, nuts and whole grains with a moderate amount of fish, poultry, fish, Greek yogurt and cheese in proper portions for meals or snacks.

Tips for Building Healthy Habits

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

1) Eat More Whole Foods – Whole foods are naturally higher in nutrients, including vitamins, minerals, and fiber. Try to replace processed foods by eating more fresh vegetables, berries and whole grains.

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. This is significant and doable. Just create situations to walk more each day.

3) Avoid Liquid Calories – Scientific evidence suggests food intake is perceived differently by the brain than the liquid calories that you consume when it comes to triggering the production and release of appetite hormones.

4) Enforce Kitchen Policies – Although high-calorie snacks shouldn’t be on your grocery list, ditch any existing junk food or other tempting snacks. Closing your kitchen at night and during the day on weekends can help manage temptations.

If you can add resistance training while eating at a caloric deficit, your body will be able to burn stored fat to fuel itself while building new muscle mass. The science behind losing weight suggests one of the keys is to consume whole foods that are rich in protein.

Weight Loss Success Must Be Sustainable

Since the only successful menu plan is one that is sustainable, do some brainstorming about the healthy foods you already enjoy eating. This will provide you with a list of healthy choices when planning your meals and snacks. To make your weight loss journey easier, it helps to set small, achievable weight loss goals that lead to bigger changes, while helping you avoid the common pitfalls of short-term solutions like fad diets.

Steady lifestyle changes improve your chances of long-term success. However, where you live can impact food availability and how much access you have to high quality, lower calorie foods in both the grocery store and when eating out at restaurants. So, wherever you work, live and play it is important to choose the healthiest food options available. You also need to consider the benefits of having a fresh circle of support to boost ongoing motivation and education.