Science backed ways to lose weight. Part III

Protein Lunch21. Steer Clear of Simple Carbs

Simple carbs are the white stuff – white bread, most pastries, refined sugars (like in soda). What makes it so simple? These foods provide energy, but lack the same  nutrients (vitamins, minerals, and fiber) as complex carbohydrates. The body also breaks simple carbs down quickly, spikes blood sugar (insulin), and leaves your tummy might rumbling sooner than you imagined. Choose whole grains instead, which may reduce potentially dangerous excess abdominal fat buildup (which can lead to diabetes). Switch to whole-wheat pasta or whole grain bread, or try grains like brown rice, quinoa, or millet.

Continue reading “Science backed ways to lose weight. Part III”

Science backed ways to lose weight. Part II

Chris Tina Bruce in Kitchen
Chris Tina Bruce in Kitchen

11. Sneak in the Veggies

Bumping up vegetable consumption has long been recognized as a way to protect against obesity. Add veggies to an omelet to cut down on cheese, use them in baked goods, and pasta dishes (Bonus: Try zucchini ribbons, or spaghetti squash instead). Pump pureed veggies, like pumpkin, into oatmeal or casseroles. Adding a little vegetable action into a meal or snack will increase fiber levels, which helps make us fuller, faster.

12. Wait Before Grabbing Seconds

The quicker we shovel down a meal, the less time we give our bodies to register fullness. Since it takes about 20 minutes for the brain to get the message that dinner’s been served, it’s best to go for a walk or play cards before dishing up seconds or tackling the dessert table. Continue reading “Science backed ways to lose weight. Part II”

Science backed ways to lose weight. Part I

Henry's Hillcrest, San Diego, CA.Health and Fitness habits can quickly go out the window when we’ve got a tight deadline, no time for the gym, and few options but takeout food. Losing weight is no easy task, and doing it the healthy way can be even harder.

I advocate for making small changes each day, rather than making drastic changes all at once. But it’s important to remember that just because a weight-loss strategy works for some it may not work for everyone. From drinking more water to eating from blue plates, here are a few of my favorite tips to add to your daily routine. Continue reading “Science backed ways to lose weight. Part I”