There are many myths in the weight loss world, and sometimes it’s hard to separate fact from fiction. There is also all sorts of advice on the web, and not everyone knows what they’re talking about. Since not everyone is an expert in their field, it's vital to check the source, expert who discusses the topic and decide whether the tips are valid. We offer a lot of information in the Body Reboot book that’s backed up by experts who have lost weight and gotten healthy on a high fat, low carb diet called the ketogenic diet. In addition to going on a low carb diet, there are many tips you can apply to help you reach all your goals. Here are 5 weight loss tips from professionals we can gain a lot of insight from:
Cut Back on Added Sugar
The Am J Clin Nutr. 2004 study on how the consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity revealed that sugar could thwart weight loss goals. They explain why added sugar harms your body and cause obesity.
Obesity is a major epidemic, but its causes are still unclear. In this article, we investigate the relation between the intake of high-fructose corn syrup (HFCS) and the development of obesity. We analyzed food consumption patterns by using US Department of Agriculture food consumption tables from 1967 to 2000. The consumption of HFCS increased > 1000% between 1970 and 1990, far exceeding the changes in intake of any other food or food group. HFCS now represents > 40% of caloric sweeteners added to foods and beverages and is the sole caloric sweetener in soft drinks in the United States. Our most conservative estimate of the consumption of HFCS indicates a daily average of 132 kcal for all Americans aged > or = 2 y, and the top 20% of consumers of caloric sweeteners ingest 316 kcal from HFCS/d. The increased use of HFCS in the United States mirrors the rapid increase in obesity. The digestion, absorption, and metabolism of fructose differ from those of glucose. Hepatic metabolism of fructose favors de novo lipogenesis. In addition, unlike glucose, fructose does not stimulate insulin secretion or enhance leptin production. Because insulin and leptin act as key afferent signals in the regulation of food intake and body weight, this suggests that dietary fructose may contribute to increased energy intake and weight gain. Furthermore, calorically sweetened beverages may enhance caloric overconsumption. Thus, the increase in consumption of HFCS has a temporal relation to the epidemic of obesity, and the overconsumption of HFCS in calorically sweetened beverages may play a role in the epidemic of obesity.
Eat Eggs for Breakfast
Eggs are egg-cellent for weight loss, and according to Healthline, they also help you eat less. They are filling and also go great with meat for a delicious breakfast or even lunch or dinner!
Eating whole eggs can have all sorts of benefits, including helping you lose weight.
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat.
If you don’t eat eggs, that's fine. Any source of quality protein for breakfast should do the trick.
J Am Coll Nutr. Journal did a study on whether eggs could help suppress appetite, and they found that people who eat eggs in the morning eat fewer calories throughout the day:
To test the hypotheses that among overweight and obese participants, a breakfast consisting of eggs, in comparison to an isocaloric equal-weight bagel-based breakfast, would induce greater satiety, reduce perceived cravings, and reduce subsequent short-term energy intake.
Thirty women with BMI's of at least 25 kg/M2 between the ages of 25 to 60 y were recruited to participate in a randomized crossover design study in an outpatient clinic setting.
Following an overnight fast, subjects consumed either an egg or bagel-based breakfast followed by lunch 3.5 h later, in random order two weeks apart. Food intake was weighed at breakfast and lunch and recorded via dietary recall up to 36 h post breakfast. Satiety was assessed using the Fullness Questionnaire and the State-Trait Food Cravings Questionnaire, state version.
During the pre-lunch period, participants had greater feelings of satiety after the egg breakfast, and consumed significantly less energy (kJ; 2405.6 +/- 550.0 vs 3091.3 +/- 445.5, Egg vs Bagel breakfasts, p < 0.0001), grams of protein (16.8 +/- 4.2 vs 22.3 +/- 3.4, Egg vs Bagel breakfasts, p < 0.0001), carbohydrate 83.1 +/- 20.2 vs 110.9 +/- 18.7, Egg vs Bagel breakfasts, p < 0.0001), and fat 19.4 +/- 5.1 vs 22.8 +/- 3.2, Egg vs Bagel breakfasts, p < 0.0001) for lunch. Energy intake following the egg breakfast remained lower for the entire day (p < 0.05) as well as for the next 36 hours (p < 0.001).
Compared to an isocaloric, equal weight bagel-based breakfast, the egg-breakfast induced greater satiety and significantly reduced short-term food intake. The potential role of a routine egg breakfast in producing a sustained caloric deficit and consequent weight loss, should be determined.
Don’t Trust the Numbers on the Scale
A scale can be quite deceiving, which is why it’s important not to allow the scale to define you. Lifehack reminds us that the number on the scale can shift due to muscle mass and other factors, and you shouldn’t allow one off day to get you off your game.
When people try to lose weight, and start putting effort in doing so, the scale is often the judge; if you’re few pounds lighter, you’re happy. And there are some days, when you’re getting heavier, even though you didn’t cheat.
Don’t go nuts about it; lean muscle is twice the weight than fat. Tape measuring is your friend. Jillian Michaels, The Biggest Fitness Winner is a big advocate on this. When you gain muscle, you might even weight more than before, but don’t freak out, look at your body composition, and see how many fat did you lost in time. Body mass index (BMI) calculator will help at this a lot. And believe, adding two pounds of muscle will recompose your body and change your looks.
Give Intermittent Fasting a Shot
According to Healthline, intermittent fasting is an excellent way to lose weight and “trick” your body. You trick your body by creating a new eating pattern which can help expedite weight loss.
Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.
Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction.
Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets. However, higher-quality studies are needed before any stronger claims can be made.
The JBI Database System Rev Implement Rep. study from 2005 revealed the following about the advantages of intermittent fasting:
Six studies were included in this review. The intermittent energy restriction regimens varied across studies and included alternate day fasting, fasting for two days, and up to four days per week. The duration of studies ranged from three to 12 months. Four studies included continuous energy restriction as a comparator intervention and two studies included a no treatment control intervention. Meta-analyses showed that intermittent energy restriction was more effective than no treatment for weight loss (-4.14 kg; 95% CI -6.30 kg to -1.99 kg; p ≤ 0.001). Although both treatment interventions achieved similar changes in body weight (approximately 7 kg), the pooled estimate for studies that investigated the effect of intermittent energy restriction in comparison to continuous energy restriction revealed no significant difference in weight loss (-1.03 kg; 95% CI -2.46 kg to 0.40 kg; p = 0.156).
Intermittent energy restriction may be an effective strategy for the treatment of overweight and obesity. Intermittent energy restriction was comparable to continuous energy restriction for short term weight loss in overweight and obese adults. Intermittent energy restriction was shown to be more effective than no treatment, however, this should be interpreted cautiously due to the small number of studies and future research is warranted to confirm the findings of this review.
To lose weight, you need to have enough tips from the pros that can help you reach your goals. We think it’s important to encourage people to learn positive ways to lose weight and get healthy. At the time of writing this post, we're giving away free copies of the Body Reboot book. We desire to help people make healthier decisions! Cover the cost of shipping and we’ll send you our FREE book. Head to this page TODAY to see if there are any remaining copies.
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Discover how to activate your body's “Reboot Switch” that flips on a fat burning inferno so you can finally get healthy and achieve your weight loss goals!
Discover how to activate your body's “Reboot Switch” that flips on a fat burning inferno so you can finally achieve your weight loss goals!