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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 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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