When it comes to losing weight, it's a simple formula – diet and exercise. But have you ever noticed that sometimes when you eat healthy and exercise daily, that scale just doesn't seem to budge?
Here are 7 diet secrets about losing weight and keeping the weight off:
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You Can Change How Your Metabolism Works
It's a misconception that people with slow metabolism will always have a harder time losing weight than those with a fast metabolism. Having a slow metabolism isn't linked to excessive weight gain and doesn't mean that you will have a slow metabolism forever. You can boost your metabolism to help your body burn more calories. A 2014 study published in the Journal of Strength and Conditioning Research found that strength training burns roughly twice as many calories per minute and can reverse 50% of an age-related slow metabolism. Your metabolism works based on what you eat and how you work out, so sure you will have a slow metabolism if you have a poor diet and rarely workout. Just remember, that can easily be reversed with a healthy lifestyle.
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It's Possible to Be Fat and Healthy
There is a common misconception that the thinner you are, the healthier you are and the fatter you are, the more unhealthy you are. A 2008 study published in the journal Archives of Internal Medicine found that out of 5,440 American adults surveyed, 51% overweight and 32% obese had normal cholesterol, blood sugar, and blood pressure, among many other health indicators. In the same study, researchers found that slim participants were "metabolically abnormal", having a higher risk of heart disease compared to their overweight counterparts.
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Losing Weight Quickly Actually Works
Choosing a weight loss program that helps you lose weight quickly can actually be beneficial, according to a 2010 study published in the International Journal of Behavioral Medicine. The study found that women who lost weight at a faster rate (more than 1.5 pounds per week) lost more weight and maintained a greater loss compared to women who lost weight at a slower rate (half a pound a week or less). The reason was because women who lost weight quicker kept better food logs and ate fewer calories than the women who lost weight over a longer period of time. We're not saying to try a 3-day diet. A 1.5 pound weight loss every week is healthy, depending on how much weight you have to lose.
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Longer Workout Sessions Don't Necessarily Lead to More Weight Lost
In a 2012 study published in the American Journal of Physiology, sedentary men who worked out daily for 30 minutes lost more weight (7 pounds) over a period of 3 weeks than those who worked out at the same intensity (5 pounds) for a full hour. For a good 30-minute workout, try incorporating HIIT (High-Intensity Interval Training) workouts to get the most out of your sweat session. HIIT is burst of a high intense exercises mixed with low-moderate intensity exercises.
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Sleeping More Will Help You Lose Weight
The amount of sleep you get can actually affect your body mass, according to a 2014 study published in the journal Nutrition & Diabetes. The study found that dieters who got 8 1/2 hours of sleep each night lost 56% more body fat compared to when they got 5 1/2 hours a night on the same diet. The reason? When you're sleep deprived you're more likely to engage in poorer eating habits the next day.
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Writing Down Your Feelings and Exercises Can Increase Weight Loss
A 2012 study published in the journal Psychological Science found that writing exercises down can lead to weight loss, lower body mass index (BMI), and a smaller waistline. Also, writing down a list of things dieters valued in life such as relationships and religion helped them lose weight and be more in control of their habits.
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Eat More Chocolate
Dark chocolate that is. A piece of dark chocolate once a day helps promote weight loss. According to a 2011 study published in the Journal of Nutrition found that antioxidants in cocoa helped obese diabetic mice live longer and reduce the degeneration of their aortic arteries while blunting fat deposition. The reason? Flavonoids found in cocoa are high in antioxidants that increase flexibility of veins and arteries and can lead to an improvement in glucose toleration. Remember, moderation is key!
Source:
Medical Daily