Set Kitchen Policies to Manage Daily Food Intake

---

Recent studies suggest that monitoring your daily food intake and physical activities can help develop a sense of accountability, which is considered to be a cornerstone of behavioral weight loss therapies.

Focusing on the creation of long-term lifestyle habits that you can stick with over time will go a long way in improving your health and wellness as well as 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.

Science-Based Tips for Losing Weight

With more than half of Americans expressing a desire to lose weight, there is an ocean of misinformation available online. Ditch unproven approaches and focus your efforts on science-based tips like the ones listed below:

1) Eat More Whole Foods – Even though most food products are minimally processed, fresh fruits, vegetables, seeds, nuts, legumes, meat, fish, and whole grains are all healthy food choices.

2) Add More Steps – Studies suggest that 10,000 steps a day, which is around sixty minutes of exercise, has proven successful for supporting long-lasting weight loss. To lose weight, the science recommends a goal of fifteen thousand steps.

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 – Although high-calorie snacks shouldn’t be on your grocery list, hide any junk food or other tempting snacks for view. Closing your kitchen at night and during the day on weekends can help manage unhealthy 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 and build fat-burning muscle mass. The science behind losing weight suggests the key is to consume whole foods rich in protein.

Weight Loss Specialist Warn to Watch for Sabotage

Traditional forms of dieting automatically trigger your body to prepare for famine by resting your metabolism to survive periods of less food consumption. In turn, this reduces the number of calories your body burns every day. The body can naturally increase or decrease the production and release of hunger or satiety hormones. This keeps you from feeling full as your body protects against fat loss by signaling the need for weight regain.

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 carry. Weight loss specialists warn to watch for unconscious sabotage by friends or family. Whether intentional or not, you need to consider the benefits of having a fresh circle of supporters for motivation, education, and unconditional support.