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Scientists Unlocked 8 Efficient Ways To Weight Loss

Scientists Unlocked 8 Efficient Ways To Weight Loss

We’re drowning in opinions about how to slim down. Your cousin thinks he’s a weight loss expert, your co-worker insists she’s a weight loss expert, perhaps even your spouse has started chiming in. With all these opinions swarming about, you’re probably aching for strategies actually backed by science.

If you’re looking for shortcuts that might actually work, here are 8 weight loss strategies backed by science.

1. Check your weight daily

When you’re trying to lose weight, it can be discouraging to step on the scale. You want to see a lower number, and you know it won’t happen overnight. Still, research says weighing yourself regularly could help you slim down. In one study, researchers from the University of Minnesota and Cornell University found that participants “who were weighing themselves daily lost significantly more weight than those who were not.”

2. Write down your weight loss goal

Dr. Gail Matthews at Dominican University found that people who wrote their goals down were 42% more likely to achieve them. This research study wasn’t specific to weight loss, but it certainly applies. If you need help setting a weight loss goal, this article will give you a framework.

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3. Limit liquid calories

Several research studies link liquid calories to weight gain and even cultural obesity. One study suggests this is partially because the calories in soda don’t fill you up like the calories in food, removing the natural instinct to stop.

If you decide to cut down your liquid calories, you can quench you thirst with our next strategy.

4. Drink more water before meals

A study published in the journal Obesity found that participants who drank 16 ounces of water before meals lost more weight than participants who did not. This is presumably because drinking the water helped them feel more full so they ate less during meals.

If you need a break from all this science, you might also enjoy learning that Khloe Kardashian says drinking more water was key to her weight loss.

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5. Start “crowding out” unhealthy foods by beginning your meals with healthy foods

This isn’t an actual research study, but New York Times bestselling author Kathy Freston has a fascinating article about what she calls “crowding out.” Basically, this involves eating healthy foods first in your meals so you’ll be less hungry for the other stuff. The beauty of this strategy is it lets your stomach tell you when to stop eating instead of putting that burden on your brain. Freston recommends eating more foods that naturally contain fiber to crowd out other foods, saying, “the one dietary component most associated with weight loss is fiber consumption.” Click here for a great big list of high fiber foods.

Speaking of fiber…

6. Consider eating more beans

“A 2013 study conducted by researchers at Loma Linda University found that ‘a high-fibre bean-rich diet was as effective as a low-carbohydrate diet for weight loss.’ Another study revealed that ‘bean eaters weighed, on average, 7 pounds less and had slimmer waists than their bean-avoiding counterparts.’” That quote comes from the Lifehack.org article “10 Delicious Bean Recipes to Help You Lose Weight,” which is a great place to start if beans aren’t a regular part of your diet.

7. Sleep 7-9 hours every night

We all know we should get more sleep. We hear it so much the advice almost puts us to sleep. But do you realize just how much research shows getting enough sleep is important for weight loss?

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An article by Amy Paturel at WebMD drives the point home (bullets added for clarity):

  • “A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks.”
  • “A second study found that sleeping too little prompts people to eat bigger portions of all foods, increasing weight gain.”
  • “And in a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods.”

By my count, that’s twenty studies that appear to encourage sleep for weight loss. Maybe we should all take the advice a bit more seriously.

8. Form healthy habits using the “Implementation Intention” strategy

Implementation intention might sound a bit obtuse, but just think of it as a handy way to form new habits. It revolves around setting goals using an “if/then” structure.

For example, if you want to start eating better, instead of just saying “I’m going to eat more beans,” you could say, “If I eat at a restaurant, I’ll order beans as my side dish” (Modified from Chapter 8, pages 137-138 of Then a miracle occurs: Focusing on behavior in social psychological theory and research).

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Can you see how an if/then goal is more powerful than just saying, “I want to start eating better”? This strategy helps you form habits by forcing you to set specific goals that have built-in triggers to remind you to take action. A meta-analysis of ninety-four research studies revealed that implementation intention can “improve the capacity of individuals to initiate and maintain behaviors that fulfill their goals in many domains.” Examples cited include eating healthy foods and exercising.

Which strategy will you try?

Hopefully this post has provided some peace of mind by reminding you there are still science-backed ways to slim down. Pick the strategy that speaks to you and give it a try. And please share this post with friends who might find it helpful.

Featured photo credit: Lose weight now/ Alan Cleaver via flickr.com

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Kyle Young

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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