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7 Proven Tips To Lose Weight And Keep It Off

7 Proven Tips To Lose Weight And Keep It Off

According to Gary Foster, Ph. D (University of Pennsylvania), almost 65% of all dieters end up back at their old weight within 3 years. That’s the bad news.

The good news is that this 2014 study found that of 3,000 people who lost 30+ pounds in one year, 87% maintained 10 lbs of that weight loss or more for the next decade.

In other words, most dieters fail to lose weight, but if you manage to make it through the first year, you dramatically improve your odds of staying at a lower, healthier weight for many years to come.

The question is, what can you do to avoid the mistakes that keep many of America’s 45 million dieters at their current weight year in, year out?

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    Read on to get 7 proven ways to lose weight so you can keep it off for good.

    1. Avoiding Crash Dieting

    Losing weight fast seems like a good idea. Part of the appeal is that once you’re slim, you can go back to indulging in the same foods and behaviors you had before.

    Unfortunately, Stanford University’s Wellsphere website reveals that 95% of the people who succeed in losing weight on a fast diet bounce right back.

    That’s why the number one rule of effective weight loss is having a long-term plan, not a quick-fix strategy.

    2. Consuming Enough Protein to Store Less Fat

    A study found that people eating low-protein diets stored 95% of excess calories as fat. Those on normal and high-protein diets stored just 55% of their extra calories as fat. That’s a whopping 40% difference.

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    In the study, participants getting as little as 15-25% of their calories from protein enjoyed that benefit. So if you want to lose weight and gain it back less slowly, cut down on carbs and fats and eat more protein.

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      3. Eating Breakfast

      It’s long been common knowledge that a big breakfast is key to losing weight — but now, we’ve got research to confirm it.

      The National Weight Loss Control Registry found a strong link between eating breakfast and keeping weight off. In a study where the average subject lost 32 kg, 78% of respondents reported having a healthy meal in the morning.

      So, do like your mom taught you and eat your breakfast as soon as you get up in the morning!

      4. Drinking Vinegar

      This 2009 Japanese study found that consuming vinegar daily reduced waist circumference, body fat levels, and Body Mass Index (BMI). This might seem odd, but it is backed by research, and so might be worth a try. Just make sure you don’t drink so much vinegar you get acid reflux!

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      5. Keeping a Food Journal

      Keeping a food diary can as much as double your fat loss, according to the Kaiser Permanente’s Center for Health Research, so journaling what you eat is another proven way to lose weight.

      If that sounds daunting, you may also want to plan what you eat ahead using the detailed instructions in this article. 

      6. Surgery

      If you or someone you know is suffering from obesity, Type 2 Diabetes, heart disease, high blood pressure, or other life-threatening diseases, it may be time to think about gastric bypass and lap band surgery.

      These methods, which reduce the amount of food you can consume, have been proven to provide long-term weight loss in many cases.

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      SONY DSC

        If you’re not ready to commit to surgery, you may do well with less invasive alternatives like the ReShape system, in which two saline-filled balloons are temporarily placed in your stomach for up to 6 months.

        A randomized study of 326 ReShape patients found that they lost an average of 14.3 pounds over 6 months; less than gastric bypass patients, but still impressive.

        7. Intermittent Fasting

        Dr. John Berardi, featured in Fast Company’s 2015 Most Innovative Companies, recommends intermittent fasting: a “diet” where you take long, periodic breaks between meals. If you’re the kind of person that finds it easy to go without food for extended periods of time, this might be the smartest strategy for you.

        Featured photo credit: PicJumbo via picjumbo.com

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        Vikas Agrawal

        Vikas is the co-founder of Infobrandz, an Infographic design agency that offers creative visual content solutions to medium to large companies.

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        Last Updated on March 3, 2021

        9 Meal Planning Apps That Will Help You Eat Healthier

        9 Meal Planning Apps That Will Help You Eat Healthier

        Planning your meals is one of the best ways to save money and eat healthy at the same time. When you make a meal plan before you shop, you are not only making for a less stressful week, but you are giving yourself a chance to eat a healthier diet. Planned meals allow you to avoid mindless snacking and stay in control of your caloric intake. Meal planning apps utilize technology to help you lay out your meals for the week and put you in control of your food.

        Let’s take a look at 9 meal planning apps that will place you on the road to healthier eating.

        1. Pepperplate

           

          Pepperplate hopes to make meal planning easier in various ways. Firstly, attacking the indecision that comes with coming up with meal choices, Pepperplate allows individuals to organize the recipes they find on the application, as well as those they add themselves to their personal Pepperplate account.

          It works as a grocery list companion as well. From there, Pepperplate walks you through recipe instructions to prepare meals in a snap. By planning meals ahead of time, days, or even weeks in advance, you can ensure that your favorite recipes are there for you when you need them.

          Price: Free

          Get the app here:Android

          2. Paprika

          Paprika Recipe Manager 3 App – Mobile and Tablet Apps Online Directory – AppsDiary

             

            Paprika works by making its way into every part of your digital life. On your computer as both an application and website, Paprika also finds itself on multiple mobile platforms, as well, making it one of the most accessible meal planning apps. This allows you to grab recipes you find just about anywhere and have them added to your list.

            This is, of course, with all of the features that we come to expect from meal prep applications, including advanced grocery lists, the ability to plan meals well in advance, and adjusted recipes.

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            Price: $4.99

            Get the app here: iOSAndroid

            3. Ziplist

            ZipList's Grocery List & Recipe Search App Gets Overhauled | TechCrunch

               

              Along with weekly meal plans, with Ziplist individuals are able to also get coupons to ensure that they are continuously saving money while also saving the stress of coming up with creative meals. From food sites, you constantly have a curation of unique and tasty meals to choose from.

              The web recipe clipper that can be found on the ZipList allows you to constantly add new recipes to the app. Furthermore, ZipList allows individuals to share recipes. This is a great way to get input on the dinner selection for the night.

              Price: Free

              Get the app here: iOS, Android

              4. AllRecipes Dinner Spinner

              Allrecipes Dinner Spinner App Review - Appedus App Review

                Using various categories, including cuisine, dietary restrictions, and even cooking time, you are able to make a weekly meal plan that will always keep things interesting with this meal planning app. As a great way to remember your meal plans, the web component of Allrecipes’s meal planning tool allows you to also print the plan for the week. This is great to put on your refrigerator to let the family know what to expect for dinner each night.

                Furthermore, videos are available to ensure that you don’t get lost in the recipe instructions.

                Price: Free

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                Get the app here: iOS, Android

                5. MealBoard

                The Best Meal-Planning Apps for 2021 | Digital Trends

                   

                  After we go to the grocery store, we don’t use our whole supply of purchases on one meal. We usually have some left over that can be used to create new meals. MealBoard makes use of these leftover ingredients in the recommendation of new meals from the application.

                  By looking at the old meals you have included in your meal plans, you are able to use the leftover coriander or cauliflower from older recipes you had that week. Along with this, you have the other obvious features, like shopping lists and sharing. You can also make constant adjustments to your meal plans when cravings change.

                  Price: $2.99

                  Get the app hereiOS

                  6. Love Food Hate Waste

                  Best eco-friendly apps to go green in 2018

                     

                    Similar to how the previous application allows you to make use of leftover ingredients for meal planning, Love Food Hate Waste makes use of leftover meals to give you new suggestions. Along with being cost conscious and health conscious, this application is also environmentally conscious in reducing the amount of waste that comes with planning and cooking a new meal every single night, making it one of the best meal planning apps for those who want to give Mother Nature a helping hand.

                    All meals come with step-by-step instructions, and portion control is a focus of this application as well to ensure you’re staying healthy.

                    Price: Free

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                    Get the app here: iOS, Android

                    7. Menu Planner

                       

                       

                      Menu Planner is another application with many of the features we come to expect, but it’s only available for iOS. There’s also the feature of ingredient shopping based on cost and the store in your town.

                      The UI is very navigable and allows you to split your meals based on breakfast, lunch, dinner, and a snack. You can create meals based on ingredients already in your pantry or make use of the convenient shopping list to go to the store to prepare new meals.

                      Price: $2.99

                      Get the app here: iOS

                      8. Cook Smarts

                      Cook Smarts Makes Meal Planning Easy for Busy Families - helloyummy

                         

                         

                         

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                        Cook Smarts is the most advanced of all the meal planning apps that we mentioned today. Available as an online application, Cook Smarts is a regimen that not only offers general meal recommendations, but meal plan recommendations based on your preferences and dietary restrictions.

                        Cook Smarts presents videos and other resources to make healthy eating easier and more approachable, all while emphasizing the use of natural ingredients. It helps you learn how to prepare a dish while also offering lessons in the care of produce. Unlike the applications mentioned, Cook Smarts doesn’t just offer the meals to you or even just the step-by-step ingredients; the program gives you tools to carry these tips on for life.

                        Price: $21 / 3 months

                        Get the app here: Website

                        9. Evernote Food

                        Screen Shot 2014-05-27 at 4.56.10 PM

                          Evernote, the largely popular note-taking application, would be a good application for those looking to plan meals. However, it’s easier to have an application geared toward such a feat, rather than working around one not specified for it. Because of this, Evernote created Evernote Food, which allows you to not only collect recipes, but also pictures of some of the food you encounter, to save and create those meals in your own home.

                          Unlike the other meal planning apps, Evernote Food understands that you won’t find yourself cooking 365 days a year, so the integration of restaurants is a great way of ensuring you can eat out with friends and family and still keep your healthy eating habits on track.

                          Price: Free

                          Get the app hereiOS, Android

                          Final Thoughts

                          If you’re trying to eat healthier and reduce the stress around your meals, meal planning apps are a great place to start. They can help you find interesting recipes, organize your grocery list, and use leftovers from the night before. Choose any of the above to start laying out healthy and delicious meals that will fill your week with tasty foods.

                          More on Meal Planning

                          Featured photo credit: Edgar Castrejon via unsplash.com

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