The Science Says to Add More Steps

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

There is significant evidence collected from numerous weight loss studies that suggests losing excess body fat can be difficult for most overweight individuals and the risk of their regaining the lost weight is high unless healthy habits become a way of life.

Since everyone has unique needs and different eating habits, some weight loss tips may work better for you than someone else. But, don’t lose sight of the scientific principles that apply when your long-term goal is for healthy living.

Ditch Fad Diets and Follow the Science

It is important for your health and wellness to ditch fad diets that have been researched by scientists and deemed to be a problem cause of weight regain. Check out the weight management tips discussed 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 – Obesity studies have shown the frequent consumption of liquid calories may be an influential factor for excessive weight gain. Even fresh fruit juices can contain lots of calories, so drink more water or herbal teas.

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

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.

Best Menu Plan Is One That Is Sustainable

Where you live can impact food availability and the access you have to high quality, lower calorie foods in grocery stores and at restaurants. So, wherever you work, live and play it is important to choose the healthiest options available. Daily physical activity has proven to be key to successful weight maintenance once your target weight is reached. Studies suggest that a blend of moderate (walking) and vigorous activity (aerobics) are needed for routine support.

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. If you are losing weight without changing your diet or exercise routine, it is important to speak with a medical specialist to have it checked out. Problems with digestion and health conditions like type 2 diabetes can trigger unintended weight loss.