Welcome to the ultimate revelation of weight loss truths, your one-stop shop if you’re tired of diet fads and ready for the real deal. Get ready to unravel the labyrinth of weight loss tips because we’ve rounded up a selection of professional insights that doctors wish you knew about shedding those pesky pounds.
Buckle up, my friend, because the road to weight-loss enlightenment is about to get a lot less bumpy. Here are 15 things doctors wish you knew about losing weight.
Calories In vs. Calories Out
Simple math, folks. Consuming more than you burn causes weight gain. According to a study by the National Institute of Health, people who cut back their caloric intake by 500–1000 calories per day would likely lose a safe, sustainable 1-2 pounds per week.
“Think of sleep as nutrition for the brain,” says Dr. Matthew Walker, a professor of neuroscience at UC Berkeley. Lack of sleep impairs metabolism and increases appetite, causing weight gain.
Don’t Skip Breakfast
Eating breakfast reduces obesity risk, according to many studies, including one from Harvard Medical School.
Exercise Is Essential
The CDC advises 150 minutes of moderate-intensity aerobic exercise each week for health benefits.
Try eating fewer of your favorite foods instead of giving them up. A meal journal may help you understand portion proportions, according to the NIDDK.
Fad Diets Are A No-No
“There’s no magic bullet for weight loss,” says Dr. Yoni Freedhoff, an obesity expert at the University of Ottawa.
Fiber Is Your Friend
A study in the journal Nutrition Review found that increasing fiber intake could be a critical component of achieving weight control.
Drinking water can help with weight loss. Research in Obesity revealed that drinking two glasses of water before meals reduced calorie intake and weight.
Prolonged stress might cause weight gain. Harvard Health Publishing says weight reduction requires appropriate stress management.
Ditch the Sugar
Added sugar may cause weight gain and other health problems, so the American Heart Association recommends limiting it.
Protein can help you feel fuller longer. An American Journal of Clinical Nutrition study found that increasing protein intake can lead to significant weight loss.
Not all fats are bad. Mayo Clinic says monounsaturated and polyunsaturated fats fill you up.
Regularly weighing yourself can keep you on track. A two-year Cornell University study found daily weigh-ins can help with weight loss and maintenance.
Consistency is vital when it comes to weight loss. It’s about long-term changes, not just a diet for a few weeks.
Patience Is A Virtue
Weight loss is a marathon, not a sprint. “Losing weight takes time, so don’t get discouraged,” advises Dr. Frank Sacks, a leading weight-loss researcher at Harvard School of Public Health.
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