7 steps to help you make healthier choices, lose fat and develop lifelong habits.
How to lose weight is a question that many people ask. It is a message as old as the time. "More exercise, less food and you will lose weight." We have heard from doctors, registered dietitians and nutrition organizations who truly believe that calories are the only reason why our weight fluctuates. It is actually a little more complicated than that.
The truth is that different foods affect hormones and hunger in different ways, which means that all calories are NOT equal. In fact, all that calorie count that you do in an effort to lose weight is not even necessary. Here are several proven ways to put your weight loss on the autopilot and lose weight without tracking calories.
1. Lose weight: reduce your carbohydrate intake.
Studies have shown time and time again that people who stay away from refined, simple carbohydrates automatically consume fewer calories, so kick starts without weight loss.
In a study by the University of Cincinnati in 2009, 53 obese women were randomly placed in a low-calorie, low-fat group or a low-carb group for six months. While the calorie limit was low, the low-fat group lost around 8.6 pounds. (3.9 kg), the women in the low-carb group lost 18.7 pounds. (8.5 kg). Just by eating until they were full, the low-carb group lost twice as much weight.
If you need help removing carbohydrates, start removing negative carbohydrates (soft drinks, sugars, candies, and starchy foods) from your diet. This includes bread, potatoes and pasta. If you can't imagine a diet without these things, you make healthier choices. For example, choose red and sweet potatoes over white potatoes, select whole-grain bread and pasta, eat them only in moderation.
exceed your limits crossfit girl screw lose weight
Remember why you started
By reducing your daily intake of carbohydrates to around 100-150 grams per day, you will see results. To lose weight even faster, reduce your carbohydrates to less than 50 grams per day.
Note: If you are a training athlete for crossfit or another sporting event, reducing carbohydrate intake may hamper athletic performance because complex carbohydrates play a very important role in the body's energy supply. Removing simple carbohydrates such as sugars, soft drinks, and starchy foods is great, but when you train for performance, you always want to include a variety of complex carbohydrate sources in your diet to keep energy levels high.
Complex carbohydrate sources:
peas
Beans
Whole grain
Vegetables
2. Replace carbohydrates while you remove them.
This is especially true with breakfast. In a 2005 study, 30 overweight women were given eggs or bagels for breakfast. As lunch rolled around, the women who ate eggs ate fewer calories for breakfast. This continued throughout the day, as well as during the next 36 hours. In essence, the eggs did so well that they automatically ate fewer calories at later meals.
In a second study conducted in 2008 by another group of researchers, 152 overweight women were divided into two groups for eight weeks. While one group ate eggs for breakfast, the others had bagels. At the end of the eight weeks the egg group had lost:
61% greater reduction in BMI.
65% more weight loss (2 lbs. Compared to 1.3 lbs.)
16% greater reduction in body fat.
34% greater reduction in waist circumference.
How to lose weight is a question that many people ask. It is a message as old as the time. "More exercise, less food and you will lose weight." We have heard from doctors, registered dietitians and nutrition organizations who truly believe that calories are the only reason why our weight fluctuates. It is actually a little more complicated than that.
The truth is that different foods affect hormones and hunger in different ways, which means that all calories are NOT equal. In fact, all that calorie count that you do in an effort to lose weight is not even necessary. Here are several proven ways to put your weight loss on the autopilot and lose weight without tracking calories.
1. Lose weight: reduce your carbohydrate intake.
Studies have shown time and time again that people who stay away from refined, simple carbohydrates automatically consume fewer calories, so kick starts without weight loss.
In a study by the University of Cincinnati in 2009, 53 obese women were randomly placed in a low-calorie, low-fat group or a low-carb group for six months. While the calorie limit was low, the low-fat group lost around 8.6 pounds. (3.9 kg), the women in the low-carb group lost 18.7 pounds. (8.5 kg). Just by eating until they were full, the low-carb group lost twice as much weight.
If you need help removing carbohydrates, start removing negative carbohydrates (soft drinks, sugars, candies, and starchy foods) from your diet. This includes bread, potatoes and pasta. If you can't imagine a diet without these things, you make healthier choices. For example, choose red and sweet potatoes over white potatoes, select whole-grain bread and pasta, eat them only in moderation.
exceed your limits crossfit girl screw lose weight
Remember why you started
By reducing your daily intake of carbohydrates to around 100-150 grams per day, you will see results. To lose weight even faster, reduce your carbohydrates to less than 50 grams per day.
Note: If you are a training athlete for crossfit or another sporting event, reducing carbohydrate intake may hamper athletic performance because complex carbohydrates play a very important role in the body's energy supply. Removing simple carbohydrates such as sugars, soft drinks, and starchy foods is great, but when you train for performance, you always want to include a variety of complex carbohydrate sources in your diet to keep energy levels high.
Complex carbohydrate sources:
peas
Beans
Whole grain
Vegetables
2. Replace carbohydrates while you remove them.
This is especially true with breakfast. In a 2005 study, 30 overweight women were given eggs or bagels for breakfast. As lunch rolled around, the women who ate eggs ate fewer calories for breakfast. This continued throughout the day, as well as during the next 36 hours. In essence, the eggs did so well that they automatically ate fewer calories at later meals.
In a second study conducted in 2008 by another group of researchers, 152 overweight women were divided into two groups for eight weeks. While one group ate eggs for breakfast, the others had bagels. At the end of the eight weeks the egg group had lost:
61% greater reduction in BMI.
65% more weight loss (2 lbs. Compared to 1.3 lbs.)
16% greater reduction in body fat.
34% greater reduction in waist circumference.
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