Huge weight is a big problem and people should watch it but also avoid dangerous diets. Here are some weight loss guides for safe weight loss. Popsicles may be a summer staple, but they’re loaded with sugar and other ingredients that threaten to derail your diet. So, instead of those refined sugar-laden treats, enjoy some frozen red grapes instead. Not only will they help satisfy your sweet tooth, but they’re filled with resveratrol (that’s the beneficial antioxidant found in red wine), which has been shown to reduce weight gain associated with a high-fat diet.
Good news, chocoholics: Your occasional indulgence might just be the key to staying slim. According to 2012 research published in the Archives of Internal Medicine, individuals who regularly consume chocolate are thinner than those who abstain. If you want to feel good on the inside and the outside, stick to dark chocolate and you’ll enjoy a boost of inflammation-fighting antioxidants, too.
Carbs still get a bad rap for making people fat. That’s partly because some types – think chips or crisps – are easy to over-eat. But wholegrain carbs, like unrefined brown bread, rice and pasta, can actually help you lose weight, according to a new study from the University of Eastern Finland. Eating wholegrains increases levels of betaine compounds, which improves glucose breakdown to keep your metabolism firing.
“Nutrient absorption through the gut is the key to successful fat loss,” says Matt Warner, head of personal training at Ultimate Performance Manchester. “Inflammation of the gut lining can prevent absorbing nutrients, which can make you more hungry and knock your hormones out of whack, encouraging fat storage. Avoid foods that you’ve found to cause gut discomfort and eat more fibre (veg) and omega 3 fatty acids and vitamin D3 (oily fish), as well as taking a high-quality probiotic to replenish your gut with good bacteria.”
Katie Dunlop, creator of the workout and health community Love Sweat Fitness, lost the 45 pounds she gained in college by ditching fad diets and trendy workout plans. She follows three simple rules: have a clear “why,” dream big, and plan small. “For years the only ‘why’ I had was to be skinny so I’ll fit in better and boys will like me,” Dunlop told INSIDER. “It’s sad but true, and I don’t think I was alone in that very superficial reasoning.” When she finally hit her breaking point, she was 45 pounds heavier than she wanted to be, dealing with depression, and facing the lowest point in her life. That flipped the switch and was the moment her “why” changed.
If you want to lose weight and keep it off, it’s time to start focusing on how nutritious the food you’re eating is rather than trying to whittle your portions down as much as possible. In fact, in one 2018 study published in JAMA, individuals who prioritized eating more vegetables while reducing their intake of processed food lost substantial weight, even when they weren’t counting calories.
MIND is short for Mediterranean-DASH Intervention for Neurodegenerative Delay, and it’s a plan which combines the Med and DASH diets in the hope of improving brain health. While the jury is still out as to whether you can seriously eat your way out of mental decline, experts have praised the MIND diet for encouraging such healthy attitudes towards food and nutrition. Everyday people on the plan are told that they must eat at least three servings of whole grains, a salad, another vegetable and a glass of wine. Sounds easy enough! See more details on How to lose weight tips.