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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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Last Updated on September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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