Ditch Processed Foods for Better Weight Control

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Science suggests that it is possible to lose fat and gain muscle at the same time. But, the process of body recompositing requires prioritizing healthy foods and making certain you consume healthy proteins to help repair muscle tissue.

Healthy eating is not difficult and consuming real food can make a huge difference. If your existing diet is filled with highly processed foods and refined carbohydrates, food choices make a difference in how you look and feel.

Eating saturated fats like trans fats can be harmful to your health even in small quantities. On the other hand, healthy fats help to fill you up and are vital for good physical and emotional health.

Proven Tips to Improve Your Chances

Partnering with a weight loss specialist rather than trying to lose weight on your own, may improve your chances of success. Check out these science-backed tips for healthy weight loss:

1) Ditch Processed Foods – A study that divided volunteers into two groups with one following an ultra-processed diet and the other on an unprocessed food diet. Those consuming unprocessed foods lost two pounds while volunteers in the other group gained two pounds.

2) Consider Intermittent Fasting – One of the main reasons intermittent fasting works is that only eating a specified intervals eliminates any uncounted calories you may have been consuming for snacks or beverages.

3) Drink Healthy Liquids – Drinking more water is one of the top weight loss solutions because it is calorie free. Moreover, studies show water fills you up and can help prevent overeating. Since it is often difficult to distinguish hunger and thirst, start by drinking a glass of water.

4) Control Your Food Environment – A major component of losing weight and keeping it off is to make better food choices. Make sure you keep your pantry and refrigerator stocked with whole foods, nuts, seeds, berries, and lean sources of animal and plant proteins.

How you lose weight differs from how you gain muscle. So, when it comes to reducing fat stores and retaining muscle mass, you will need a science-based approach and a double-dose of discipline.

Make the science work for you and not against you.

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, as simple as they may be, they are also highly effective when adopted and carried out routinely. Understanding that genetics may play a role in individual differences in hormonal and metabolic processes, managing your weight over a lifetime will likely be complex. Personalization of eating and exercise habits may prove to be one of the more important pieces to the puzzle.

Although some suggest a low-fat diet may be useful for altering your metabolism for a more effective approach to permanent weight loss, the mechanisms for losing weight on a restricted diet is not clear and the weight lost may be due to reduction in energy intake. Science suggests relatively few people who lose large amounts of weight are able to sustain the weight loss once they resume normal eating. Effective weight management will depend heavily on personalizing menus and having a good support system.