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Foods to Eat and Avoid to Keep the Weight Off (According to Science)

Foods to Eat and Avoid to Keep the Weight Off (According to Science)

Imagine this scenario: you’re considering investing money in a hot new stock. You’ve looked into several other stocks and really feel like this is the right one for you. You’ve read about several people striking it rich on this stock, and you’re about to pull the trigger and invest some dough.

At the last minute, you find out some insider information. The stock will likely net you a short-term gain, but there is an 80 percent chance you will lose all the money you gained along with your initial investment within 6 months to a year.

Would you still invest your hard-earned money after learning this?

Absolutely not.

So what does this have to do with weight loss?

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This: only only one out of five people is successful at losing weight and keeping it off. We know this, yet we still continue to pour billions of dollars into dietary supplements and diet programs that clearly don’t work.

Here’s a better solution: take the time to learn about what “healthy” really means (most people skip this step). Then apply that knowledge with a series of tiny steps.

Ready to get started? You’re about to find out what science says about the foods you should and shouldn’t eat to keep the weight off, and you’ll get some tips to get started along a healthier path.

Foods to Eat and Avoid

A clinical study published in the Journal of the Academy of Nutrition and Dietetics found that the four eating habits associated with the most weight loss after six months were:

  • Eating less desserts
  • Eating out at restaurants less
  • Drinking less sugar-sweetened beverages
  • Avoiding fried foods

After four years, the four eating habits associated with keeping the weight off were:

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  • Eating fewer desserts.
  • Eating more fruits and veggies.
  • Drinking fewer sugary beverages.
  • Eating meat and cheese in moderation.

In another study that included over 120,000 healthy women and men and spanned 20 years, researchers determined the foods and drinks most responsible for weight gain were:

1. Potato chips

2. Potatoes

3. Sugar-sweetened beverages

4. Red meats

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5. Refined grains

6. Sugary foods

These are the foods you should and shouldn’t eat. If only it were that simple though, right? Not to worry, because here are some tips to help you start changing those unhealthy habits into healthy ones.

6 Tips to Keep the Weight Off

1. Eat out less.

If you eat at restaurants often, you’re going to have a much harder time keeping the weight off. Research shows fast food is detrimental to your health. And the average meal at chain restaurants has 1128 calories! That doesn’t include appetizers, drinks, and dessert either!

2. Eat more vegetables, whole grains, fruits, nuts, and yogurt.

Research shows these foods are associated with long-term weight loss.

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3. Turn your bad habits into good ones.

Habits make up a large part of our daily actions. When you create a new habit, you will partake in healthier behaviors without even thinking. That’s the secret to losing weight and keeping it off: make healthy eating and exercise automatic, routine behaviors. It’s easier than you think. You just need to start small.

4. Take the time to learn about what “healthy” really means.

Most people skip this step, and it’s why they keep failing every time they try and lose weight. I write a lot about the science of healthy behavior change on this site because understanding this stuff can help you retrain your brain to make healthier decisions. Keep soaking up as much knowledge as you can–just make sure what you’re reading is backed by clinical research studies.

5. Get your head in the right place.

Your mindset will have a huge impact on whether or not you can keep the weight off. The good news is, you can learn how to change your mindset into a healthy one.

6. Go public with your goal.

A research study found that telling your friends and family members about your weight loss goals can substantially increase your odds of achieving them. Lean on your support network and ask for help when you need it.

Use these tips to help you lose weight and, more importantly, keep it off. Long-term weight loss isn’t easy. That’s why you should stick with what works. Use these proven methods and you’ll drastically increase your odds of success.

Featured photo credit: Charlotte Astrid via flickr.com

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Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

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Last Updated on February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

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