Here’s another excellent article on fitness and nutrition (we’re on a roll here!) contributed by a new guest blogger trying to make her mark on the scene, Nanda Barros. Keep reading for 5 weight-loss tips that science has proven to work!
We flip through countless magazines and read headlines that scream about miracle diet programs helping you lose five, 10 and even 20 pounds in just 4 weeks. It’s what our society calls “healthy living”.
What strikes me as odd is the fact that while miracle diets tend to work short term, the pounds always come back, which is the opposite of healthy living.
Here are five ways you can ditch the unhealthy ‘healthy” diets and choose what scientists are saying actually works:
1) Add More Fiber to Your Daily Meal
A study published online in the Annals of Internal Medicine showed if you eat 30 grams of fiber a day, there’s a chance you could lose as much weight as the American Health Association’s guidelines over the course of a year.
The results of the study showed, “after 12 months, those who had followed the AHA guidelines had lost an average of about six pounds, while those on the high-fiber diet lost an average of 4.6 pounds.”
Think whole grain foods, legumes, nut, chai seeds, peas and onions.
2) Don’t Ignore Your DNA
Personalized medicine is a very important issue at the moment. We want exclusivity and we want it now. Nutrigenomics could be defined as the relationship between diet and our genes. A DNA-based diet is designed just for you; a simple cheek swab is all you need to learn what works and what doesn’t according to your body.
Although the research it’s still ongoing, at least 14 genetic markers have been identified by scientists showing a susceptibility to diet-related-metabolic weight loss. Companies like GenoVive in Louisiana have done thorough research on the issue, while researchers from UCLA, Stanford and Harvard are conducting experiments that are proving to be successful.
3) Eat More Meals with Avocado
More than a delicious ingredient in our guacamole, avocados are full of healthy fats that are known to lower cholesterol and help with belly fat. Moreover, the Journal of Nutrition found that, “adding avocado to salad allowed participants to absorb three to five times more carotenoids.” What does that mean for you? The more carotenoids that you consume, the less chronic illnesses you will have.
4) Spice Up Your Diet
Peppers are known to have great cancer preventing properties, but they are also great metabolism boosters. The hotter the pepper, the more capsaicin, an active component of chili peppers, you will find. Studies have found that the heat from capsaicin can warm up your body and help burn calories.
Not a fan of spicy foods? There’s still hope. The American Journal of Clinical Nutrition found sweet peppers contain capsinoids, which can produce similar results.
5) Counting Calories Is Not A Myth
This is not new, or a revelation, but counting calories does work. Calories refer to the energy we consume through our meals and burn through exercise. As much as we hate consuming calories, without it our bodies would stop working, just like a car without gas.
According to Dr. David Katz from Yale University “the quality of calories is a major determinant of the quantity we ingest under real world conditions.” Meaning, we need stop looking at calories as an enemy and just learn how to deal with it in a healthy way.
Medical Daily breaks down exactly what you need to know in these simple rules:
- 1 gram of carbohydrates contains 4 calories
- 1 gram of protein contains 4 calories
- 1 gram of fat contains 9 calories.
Science has made many strides, however, it’s up to us to combine all we learned from years of experiment and avoid the quick fix. Being healthy is more than just being skinny; a lesson we will only learn when we realize the magic pill is actually our own choices.
About the Author
Nanda Barros is a graduate of the University of Central Florida. She has a background in medical journalism and loves everything healthy living. When she is not writing you can find her being a meat head at her CrossFit box or being a mom to her extremely loving 4lb toy-yorkie. Her motto: live life as if it was an episode of Friends.
Do you know of any weight-loss tips backed by science? Add them in the comment section below!