Focus on Food Quality
Cutting 500 calories from your daily intake is recommended if you’re trying to lose weight. It’s important to note that the amount of calories you need per day varies according to your height, weight and activity level. To find the amount of calories you need to lose weight, determine your individualized maintenance calorie needs (how many calories you need to maintain your current weight) and deduct 500 calories. This will amount to about 1 pound of weight loss per week.
Keep in mind calories aren’t the whole picture—what you eat matters too, says Jen Cadenhead, a registered dietitian nutritionist and executive director of the Laurie M. Tisch Center of Food, Education and Policy at Columbia University in New York. The quality of your food (carbohydrates in particular) is important for weight loss and maintenance, she says.
In fact, a recent study found that high-glycemic carbs, like sugar-sweetened beverages, refined grains and starchy vegetables, were more likely than whole grains, whole fruit and non-starchy vegetables to cause weight gain over time for both men and women.
Cadenhead encourages eating balanced meals with whole grains, veggies (especially leafy greens), whole fruits, nuts, seeds, legumes and beans. “You get less calories and better nutrient profiles naturally with these foods,” she says.
Eat More Protein
“Protein makes us feel fuller, which helps reduce the likelihood of overeating or going back for seconds,” says Dr. Peralta-Reich. She adds that this can help create a calorie deficit that can contribute to weight loss over time. What’s more, sufficient protein intake is essential for maintaining muscle mass as we age and supporting a healthy metabolism. That’s because muscle burns more calories than fat, even at rest.
Research indicates that 1.2 to 1.6 grams of protein per kilogram of body weight may increase satiety and contribute to weight loss and maintenance.
Prepare Your Meals
Try preparing your meals from scratch—even if they’re simple, advises Cadenhead. That way, you can avoid eating processed foods, which are often higher in calories and linked to weight gain, she says.
A 2017 study found that individuals eating home-cooked meals more than five times weekly consumed a higher quality diet and maintained a lower percentage of body fat than those who consumed self-prepared meals less than three times weekly.
Keep a Food Diary
Dr. Comite recommends tracking your food for a few weeks to understand your eating habits better. Make a log of what you eat and drink each day, including the amount, time of day and who you ate it with, and use this information to make changes, such as reducing calories and eating more mindfully.
Tracking your food daily can help you adhere to a healthy eating plan and increase your weight loss odds. A 2017 study examined the effects of maintaining a daily food journal over 49 weeks in combination with regular exercise, reduced portion sizes and a healthy diet. Individuals who tracked their diets over 66% of the time lost an average of 7 pounds more than those who tracked inconsistently.
Limit Alcohol
There are a few ways that alcohol can lead to weight gain. It can be high in calories when combined with sugary mixers, and it can increase hunger, reduce satiety and interfere with fat breakdown.
Research indicates that weight gain is a greater risk factor for heavy drinkers than light-to-moderate ones. Even so, limiting how much alcohol you drink can enhance your weight loss efforts, says Cadenhead.
Add Resistance Training
You may think cardio is the key to losing weight—after all, it generally burns more calories. But resistance training should be part of your weight loss arsenal, too, says Dr. Peralta-Reich. “Weight training is more effective than cardio at building muscle, and muscles burn more calories at rest than other tissues, including fat,” she says.
You can do resistance training with free weights, machines, resistance bands and medicine balls, or try bodyweight exercises like pushups, squats and yoga. The Centers for Disease Control and Prevention (CDC) advises doing strength training exercises that work all your major muscle groups at least two days weekly.
Move More
In its latest Physical Activity Guidelines, the U.S. Department of Health and Human Services suggests that people attempting to lose more than 5% of their body weight or maintain a significant weight loss engage in at least 300 minutes of moderate-intensity activity weekly. Dr. Comite suggests walking, biking, rowing, housework (and even sex) as ways to hit that target.
Add in Some HIIT
Sprinkling some high intensity interval training (HIIT) into your exercise routine may help you burn more calories. HIIT means alternating short bursts of intense effort (like sprinting) with stretches of less intense exercise (like walking), says Dr. Comite. Research shows that HIIT increases metabolic rate, so you burn more calories at rest and during activity. However, aiming for 10,000 steps per day is a good starting point.
Get Enough Sleep
Recent research indicates that getting less than seven to nine hours of sleep each night increases the risk of weight gain and obesity. On the flip side, getting enough sleep may help moderate your appetite and calorie intake, says Dr. Peralta-Reich.
“When you’re sleep-deprived, you’re more likely to experience an increase in appetite and, thus, consume more calories,” she adds. “A full night’s sleep can energize you for the next day, allowing you to power through your day—and workout.”
This article was originally published by a www.forbes.com . Read the Original article here. .