Brian St. Pierre, M.S., R.D., C.S.C.S., is a member of the Men’s Health Advisory Board.
Weight loss can feel like a moving target. What works one month doesn’t seem to work another month and stepping on the scale can often feel like a game of roulette.
At Precision Nutrition, where I work as a Nutrition Director, I frequently see clients who are frustrated and, at times, mystified by why they’re not losing weight.
I often try to tell them that weight loss is way more complex than trendy diets lead you to believe. There are all sorts factors that contribute to losing weight that include, but are not limited to sleep, exercise, genes, body composition, age, gender, diet, hydration, stress, mindset, outlook, and probably 14 other things I’m currently forgetting.
But just because weight loss is complex doesn’t mean it has to be difficult. In fact, most of the work I do with clients involves them simplifying their approach to diet and exercise.
For instance, here are four examples of simple steps you can take to dramatically improve your odds of building the body you want.
1. Focus on Fullness
Feeling hungry and deprived is a significant challenge for most people on a diet. But it doesn’t have to be that way. In fact, it shouldn’t.
The best way to do that? Eat a diet rich in varied protein (eggs, fish, lean meats), vegetables and fruits, healthy fats (olive oil, avocado, nuts), and quality carbohydrates (potatoes, sweet potatoes, whole grains, beans and legumes). This approach provides you with the nutrients you need to feel more satisfied from fewer calories.
Naturally, because you feel full, you’ll move away from highly-rewarding foods that don’t provide much satiety despite their high calorie content: pastries, donuts, pizza, fried foods, ice cream, etc.
2. Dismantle the Carb Pedestal
Research certainly supports the use of a well-thought-out, low-carb diet for fat loss. However, research also supports several other well-thought-out diets for fat loss (low-fat, Mediterranean, plant-based, etc.).
There isn’t anything inherently magical to low-carb. What is magical is finding an intake that you enjoy and can comfortably follow. Because what research shows, and what our experience coaching more than 100,000 people confirms, is that consistently being able to follow an eating style is the biggest factor in reaching your goals.
“Low-carb” is also a somewhat subjective statement. For keto purposes, “low” usually means less than 50 or even 30 grams of carbohydrates. For approaches that are a little less drastic, 130 grams is often the target number. Even then, what’s “low” for a 160-lb., relatively sedentary man will be different for what’s “low” for a highly active 230-pound man.
Generally, we prefer not to have your clients count grams or calories. If your goal is to aim for a more ketogenic intake, you would eliminate all starchy carbs (e.g. grains, potatoes, beans, etc.), all sugary items (e.g. juice, soda, sports drinks, etc.) and all fruit. If you’re aiming for that less-restrictive 130-gram target, you would still eliminate all sugary items, but allow for 2 to 3 total handfuls per day of starchy carbs and/or fruits.
3. Don’t Let Booze Sink You
Calories from alcohol play a significant role in weight management. There are about 110 to 150 calories in most standard servings of alcohol. But craft beers, which are ever more popular, can sometimes cross the 200-calorie-per-beer threshold. Toss back a few of those with dinner and you’ve added 400-plus calories to your meal.
The back way to cut back your intake is slowly. Dial it back by drink per day, or every other day. Do keep in mind, that for many people, alcohol is a way to unwind. So it also helps to work on other coping skills and stress management strategies—things like meditation, yoga, taking short walks, getting outside, playing with your pet, or whatever makes you happy. Building these skills often makes it significantly easier to decrease alcohol intake without feeling like you’re depriving yourself.
4. Have Some Fun in the Kitchen
Shopping and cooking for yourself and your family is one of the best things you can do for your overall health right now. If you hate cooking, try to problem-solve why.
Strategize ways to involve more fun. Incorporate the family. Aim for relatively simple meals. Put on some music. The key is to not overwhelm yourself, or to try to bite off more than you can chew. Find what you already do well and start there.
Then as your comfort level grows, look to push the boundaries of that comfort zone bit by bit, and slowly expand your knowledge and skills until you reach a point you are content with.
Weight loss: 5 weekend tips to lose weight faster – Eat right, sleep right and repeat! – Times Now
Weight loss: 5 weekend tips to lose weight faster – Eat right, sleep right and repeat!  |  Photo Credit: Getty Images
New Delhi: The second month of the new year is almost halfway gone and now it is time to look back at the resolutions you made, how many did you keep and how many didn’t last even a week. If losing weight was one of your resolutions, and you went to the gym for a week or stuck to a strict diet for a few days, do not let the effort go in vain. It is not too late to get back to your weight loss regimen.
While you may have used the weekend to relax and have fun till now, it may be time to put it to better use. A few lifestyle changes in the way you spend your weekend can go a long way in helping you lose weight. READ – Inspiring before and after pics of Alia Bhatt: Gully Boy actress’s weight loss transformation will stun you
Though the weekend is about relaxing and unwinding, do not make it about just sitting or lying in bed all day, doing nothing. There are definitely better, healthier ways to relax. Play a sport with your family, or go for a run to pump yourself with energy. Make sure you indulge in some activity that you would not find the time for in your regular schedule.
A whole week at work can be quite stressful and cause your health to suffer. If you are not happy and calm mentally, it will reflect in your everyday activities also. Finding the time to meditate may not be so easy throughout the week, so the weekend is the time you can give your mind the break and peace it really requires. READ – Weight loss: All you need to know about raw foodism detox diet
Everyone is allowed a cheat day in their diet and cheat days are in fact, important. Since the weekend is all about listening to your heart and not your mind, indulge in whatever you feel is the best cheat meal for you. Make sure you eat your cheat meal in small quantities though.
The weekend is the time when we more often than not, take the liberty to oversleep. As good as it feels while we do it, it really messes up our sleep schedule. The idea is to wake up at the same time as regular days so that you sleep well that night, and the cycle is not disturbed. A night of sound sleep is very important to reduce stress levels and keep you energetic to workout the next morning.
Water plays a very important part of your weight loss process. It also keeps the skin healthy and glowing, reduces hair-fall and keeps the body systems efficient. Make sure you drink enough water even through the weekend, especially if you are travelling or are out and about running some errands.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
Weight Loss: Sensible Diet Tips To Make All Your Meals Weight Loss-Friendly – NDTV News
A healthy weight is an indicator of overall good health. Keeping your BMI and weight under check may benefit you in the long term, as it reduces the risk of a number of diseases including heart diseases, diabetes, high blood pressure etc. A healthy diet is crucial when it comes to maintaining a healthy weight. But this does not mean crash-dieting for a few weeks or months in order to quickly drop kilos. It takes time and effort to build healthy eating habits, which leads to a controlled weight loss, without risking the body’s well-being. If you are overweight and meaning to clean up your diet and make your meals more weight-loss friendly, we have a number of tips that can help you achieve just that.
A healthy diet is sustainable and one that does not lead to a drastic reduction in the number of calories consumed per day. Moreover, it is rich in fresh fruits and vegetables that supply the body with essential vitamins and minerals, and devoid of, or at least limits the consumption of excessively sugary or salty foods.
Here are some diet tips to make all your meals weight loss-friendly:
1. Weight Loss-Friendly Breakfast
An ideal breakfast is rich in satiating protein and low in sugar and trans-fats. Believe it or not, most of your breakfast cereals contain hidden sugars and hence, you must stay away from those and instead opt for steel cut oats or muesli. Top your oatmeal with dried fruits and nuts. Alternatively, have a vegetable omelette or a soft boiled egg with a piece of sourdough bread, instead of fried egg. Oats and veggies have fibre and egg has protein and both these nutrients keep you full for longer.
2. Weight Loss-Friendly Snacks
Snack to lose weight. We’re not talking about the snacks that you can get off of a vending machine in your office, but the snacks that you can pack from home. Healthy, weight loss friendly snacks include roasted seeds, fruits, berries and nuts. Keep a box of these healthy snacks handy for when you feel like munching on something in between meals. Nuts and seeds are rich in healthy fats and protein, to make you power through your day, without feeling sluggish. However, keep the portion under check as nuts and seeds are generally high in calories.
3. Weight Loss-Friendly Lunch
A good weight loss friendly lunch is filling, yet light to keep that post-lunch slouch at bay. Eat some probiotic curd or plain yogurt along with some whole wheat rotis and lentil curry. Add a portion of fish if you like. Add some lightly cooked or stir-fried vegetables to the mix. Your metabolism is believed to be at its peak during lunchtime and hence, you should eat a proper lunch, in order to prevent binge-eating during dinner.
4. Weight Loss-Friendly Dinner
The dinner must be the lightest meal of the day, as your metabolism is the weakest during dinner time. Eat a light white meat sandwich, which includes lean protein from turkey breast, tuna fish or chicken breast. Again, include a portion of vegetables in your dinner, as these tend to be lower in calories. Keep away from eating fruits at night, as they may lead to digestive trouble.
If your weight is leading to serious health problems for you, then it is recommended to get a complete calorie-restricted diet chart made, from a certified nutritionist or a dietitian.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
The Kardashian Sisters' 11 Best Weight Loss Tips – PEOPLE.com
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