When it comes to weight loss, cutting back on calories has been the go-to strategy for decades. In order to lose weight, you just need to eat less and exercise more, right? Well, not really. If you’ve ever tried counting calories yourself, you know that it’s nearly impossible to maintain. And the proof is in the pudding: the US is now facing an obesity epidemic, despite these well-known recommendations. It seems to make sense on the surface: eat less, weigh less. So why doesn’t it work? Well, when it comes to eating, not all calories are created equal. Our bodies digest different foods in different ways, some of which are more prone to fat storage. In addition, calories aren’t usually the problem in the first place. Nearly all of the clients I coach for weight loss are already eating fewer calories than their Basal Metabolic Rate (BMR) when adjusted for activity level. According to the conventional recommendations, this means they should be losing weight - but they’re not. Finally, calorie restriction doesn’t take your satiety into account. If you’re hungry and you don’t eat enough, your body will do what it needs to do to protect against starvation - it’s a simple survival mechanism. Hunger will win every time. In many cases, the most effective weight loss strategy may actually require you to consume more calories. But instead of focusing on the quantity of calories, it’s important to focus on their quality. For example, refined carbohydrates spike blood sugar and insulin levels, signaling the body to store the excess blood sugar as fat. Complex carbohydrates, clean proteins, and healthy fats, however, don’t provoke a dramatic insulin response, and therefore the body has a better ability to convert them into energy or muscle. When we shift our diet accordingly, we can eat more calories and still lose lots of weight. In addition, snacking is crucial to weight loss. If you’re hungry, your blood sugar is lowered, and your body craves quick energy that will raise blood sugar immediately - like refined carbs. Snacking helps stabilize your blood sugar throughout the day so you don’t reach for that cupcake at 3pm. When we approach eating this way, we have more energy and better control over our mealtime decisions. It’s a more delicious, satisfying, and enjoyable dining experience than portion control and restriction. And better yet, we have a better chance at keeping the weight off for good. Need help changing your diet and balancing your blood sugar? Check out The Last Diet, or work with me one-on-one.
Eating less to lose weight can actually slow down metabolism. Instead what if you were to try to eat more to weigh less. Focus on nourishing.
Learn about these 30 Filling Foods to trickle your weight loss process by feeling full, eating calorie dense foods.
Losing weight is a goal shared by many women worldwide. Weight Loss Tips: whether you're looking to shed a few pounds for improved health or boost your
Discover the best healthy diet tips for women. WomansDay.com offers you a variety of healthy diet tips to help you include all types of food into your daily routine. Browse WomansDay.com to learn the more about healthy diet plans.
3 Delicious foods that will change your life? Absolutely! We take for granted the benefits of good food and often turn a blind eye to what poor choices of food do to our bodies. When we educate ourselves with what to eat and why, we can make more of a conscious effort to eat the …
Now the right side of this post is a great representation of how filling your plate with mostly veggies & some high quality protein can really pay off! ❤️ I’m not sure what omnivore eats like the left side but you can see that the calories add up quick for smaller portions. More info below: . Omnivore Carb Bomb Meal: 2 eggs 2 tbsp butter 1 bread roll 4 pieces bacon Half a snickers bar . Omnivore Salad: 4 cups spinach 1 cup cherry tomatoes 2 beets 1/2 yellow bell pepper 1/2 orange bell pepper 2 free-range eggs 3oz kimchi 2 tbsp balsamic vinegar (not shown)
Finding nutritious snacks is an important part of weight management. Find out the 14 healthiest snacks for weight loss.
Wanna know how to eat like a model without starving or counting every single calorie? Here's a real example of how healthy professional models eat + the exact recipes to get you started with a 100% healthy model diet.
Soups make a quick weeknight one-pot dinner, or when made ahead, can be a lunch that is eaten all week or frozen for later.
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Growing up, I was a chronic overachiever in my academia but underachiever when it came to health and wellness. I also thought of myself as awkward and had trouble making friends. My parents split up…
Intuitive eating is a nutrition philosophy that rejects dieting in favor of internal body cues. Find out about the principles of intuitive eating.
What is a metabolism reset and, do I need it? How long will it take? Will it work for me or am I that “special snowflake” that won’t have success with this?
Growing up, I was a chronic overachiever in my academia but underachiever when it came to health and wellness. I also thought of myself as awkward and had trouble making friends. My parents split up…
Ever wondered how many calories you should be eating for your body weight, age, gender etc. In this post you will learn how to accurately calculate calories for your unique needs.
The 1,000 calorie diet plan makes it easy to break down your meals into measured portions, helping you lose weight and get fit quickly. Read on to know further.
A collection of volume eating recipes that are larger in portion, high in nutrients but low in calories, keeping you full and satisfied.
Looking to lose weight but don't know what to eat? Learn the 10 delicious foods that help you lose weight fast in our weight loss article!
Eating with purpose, paying attention to eating, recognizing hunger and satiety; all of these help define mindful eating. The Eat Smart, Move More, Weigh Less research in Current Obesity Reports, and then in The Washington Post, established that mindful eating is a powerful tool to help us eat healthy and manage weight. But how do we go from […]
Calorie density is a simple and effective weight loss strategy because it helps you choose foods that keep you feeling full on fewer calories. Here’s everything you need to know.
These healthy pasta dishes can help you lose weight because they're high in fiber and protein, or lower in total calories.
