Fad diets come and go, but there are some proven methods to do lose weight which actually works – and does not involve unhealthy habits such as not eating enough or exercising too much. Adrienne Youdim, MD, FACP, an intern specializing in medical weight loss and nutrition and author of Amazon’s bestseller # 1 Hungry for more: Stories and science to inspire weight loss from the inside out, offers 15 evidence-based weight loss tips to Eat this, not that! which can help you achieve your weight loss goals properly.
Sleep is essential for weight loss, explains Dr. Youdim. “Lack of sleep has been shown to increase hunger hormones as well as cravings for very tasty (ie high fat, high sugar) foods,” she says. She suggests shooting for 7-8 hours of sleep per night.
Alcohol is a “double whammy” when it comes to weight gain. “Alcohol is not only empty calories but also affects leptin – a hormone that signals fullness to the brain and also has negative effects on sleep quantity and quality,” she says.
Studies show that processed versions of whole foods do not suppress hunger hormones as well as the real deal, reveals Dr. Youdim. “For example, processed chicken (like the type you get in frozen meals or fast food patties) will suppress hunger hormones less than a real piece of chicken breast.”
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Strengthen your protein intake if you want to lose weight. “Higher protein intake helps maintain muscle mass (and thus your metabolism) while you lose weight so that you lose fat mass and not muscle,” says Dr. Youdim. She recommends 1-1.2 grams per kg of body weight.
Dr. Youdim suggests that you eat a protein-packed breakfast. “There is a lot of controversy surrounding ‘for breakfast or not’, but studies show that a high-protein breakfast (ie 20 grams) will suppress hunger hormones throughout the day,” she reveals.
Having a good attitude and practicing self-love is the key to achieving your goals. “We often bully ourselves to lose weight. This leads to sabotage, while self-compassion has been shown to be more effective in changing habits,” says Dr. Youdim.
Finding ways to lose weight can be the key to losing weight. “Stress literally hijacks our hunger hormones and tricks us into feeling hungry when we are not,” explains Dr. Youdim. She suggests managing stress with exercise, journaling and mindfulness – not food.
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Getting your zen on can be helpful on your weight loss journey. Practicing conscious meditation “has been shown to facilitate change of habit.”
A positive attitude and your habits are associated with greater weight loss and also have metabolic benefits, according to Dr. Youdin. “In a study by hotel staff, those who were told that their work was a form of exercise lost visceral fat and reduced blood pressure compared to those who did not receive this guidance,” she says.
Building muscle helps to alleviate the natural loss of muscle that occurs with aging, says Dr. Youdin. “More muscle means better metabolism and corresponds to more calories burned.”
Dr. Youdin claim that restrictive thinking around food fire and can lead to binging. “Frame a limitation to a mindset of abundance,” she suggests. “Eat so much of what serves you that you have less room for what does not. No one gained weight from too much chicken.”
Pay attention to your mental state before reaching for food. “We eat for so many reasons other than hunger, such as sadness, frustration, anxiety and boredom. Often we are not aware of the trigger,” points out Dr. Youdin. “Notice your patterns / triggers and find alternatives to food such as sunshine, nature and cordial connection.”
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If you live alone, Dr. Youdin that you get a pet. “Loneliness, whether it is due to social distancing or relationship disputes caused by the endless political drama and current events, has affected everyone this year,” she says. “The compound with animals is a dopamine enhancer and an antidote to the dopamine we hunt with chocolate.”
Consuming caffeine can help you lose weight. “This has appetite suppressant effects and can increase metabolism,” she reveals. “Just be careful but not too much!”
“Those who handle diet cuts or weight gain with kindness were more likely to get back to their routines compared to people who catastrophize weight gain,” reveals Dr. Youdin. “The latter group were less likely to resume healthy eating patterns and physical activity.” And now that you have a good foundation, do not miss these further 19 weight loss foods that really work, experts say.
