LATEST weight loss STUDY FROM HARVARD:Diet to go on if you want to loose weight

If you want to lose weight, what's on your plate is often more important than the minutes you spend in the gym. And if you want to see the most change, a new study from Harvard says you should be cutting down on CARBOHYDRATES, not fat.


For the study, published in PLoS One, researchers from Harvard and Brigham and Women's Hospital reviewed 53 randomized trials of over 68,000 patients who had been assigned to either low-fat or low-carb diets. They found that low-carb diets were consistently better at helping patients lose weight than low-fat diets; the participants on the low-carb diets lost 2.5 pounds more than those on low-fat diets, with the average weight loss among all groups at about six pounds.
This latest study on the weight-loss benefits of a low-carb diet adds further evidence that if you want to lose weight, ditching bread — not olive oil — can help you see success. Another recent study, for example, showed that dieters who ate fewer than 40grams of carbohydrate  per day lost about eight pounds more than dieters who were put on a low-fat diet. Other studies have shown that high-carb diets may be the real heart-disease culprit, not saturated fat. All in all, this new review is a good reminder that if you want to lose weight, you should choose a diet rich in healthy fats, lean proteins, and fresh produce. Of course, not all fats are created equal

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fiber-rich foods vs weight loss

 
Fiber-rich foods are important for weight loss for two reasons:
1. Fiber-rich foods make you feel satisfied but are naturally low in calories.
The math on weight loss is actually pretty simple. In order to lose weight, you need to burn more calories than you consume. Sounds easy, right? The problem is that in order to feel "full," receptors in your stomach also require a certain amount of food. Here's where insoluble fiber, in particular, plays an important role: while insoluble fiber is a carbohydrate, your body can't digest it as well as it digests other carbs, sugars, fats, and proteins, so it basically helps create a sensation of satiety by filling you up, but then passes right through you without adding to the net calories you are eating.
2. Fiber helps regulate blood sugar levels, which can curb overeating.
Its gel-like substance and mixes with other foods in your small intestines, it can help "trap" sugars and fats, and slow their absorption, according to the National Fiber Council; therefore, insoluble fibers can further aid weight loss by stabilizing blood sugar levels, which can curb overeating and prevent your body from storing excess fat.

10 tasty high-fiber snack and meal ideas:

• 1 large apple (5.4 grams) + 2 tablespoons almond butter (3.2 grams) = 8.6 grams fiber
• 1 cup steamed edamame, in pods (5.7 grams) + sea salt = 5.7 grams fiber
• 1/2 cup Brazil nuts = 5 grams fiber
• 3 celery stalks (3 grams) + 1/2 cup hummus (4.7 grams) = 7.7 grams fiber
• 1 cup refreshing quinola salad = 10 grams fiber
• 1 half avocado (4.6 grams) with 1 slice sprouted whole wheat toast (2.2 grams) = 6.8 grams fiber
• 1 cup quick oatmeal (8.2 grams) + 1 cup raspberries (8 grams) + 1/2 cup slivered almonds (6.75 grams) = 22.95 grams fiber
• 2 toasted corn = 14 grams fiber
• 1 cup cooked whole wheat spaghetti (5.9 grams) + 1/2 cup cooked kale (2.6) + 1/2 cup white beans (9.3) = 17.8 grams fiber
• 1 1/2 cup curried red soup = 13 grams fiber

The Number one slow but steady way to LOOSE WEIGHT

   We might as well have asked our mothers, because her advice is the same: to "eat more vegetables." There are so many reasons to eat them — they're low in calories and many are also low in carbs. The high-water content and all the chewing it takes to break vegetables down in your mouth can help you feel full faster, so you eat less food overall. Plus the high amount of fiber in veggies will keep you feeling full for longer to prevent snacking later.
 
 The world is gradually moving to the era were plants will be the new meat, moving veggies from the side of the plate to the center. The easiest way to eat more veggies is to include them in every meal and snack — even breakfast.

One Heavy mistake you must avoid in your quest for WEIGHT LOSS.

 I always love going straight to the point on this blog. At least it saves you a whole lot of time. Check out the woman below and you will quickly understand the mistake am talking about:

 

Christina Phillips is the name of the lady up here. She lost 537 pounds via bariatric surgery, and as a result, developed an eating disorder. The 25-year-old told her doctor that she she was living off of 400 calories a day, and he wasn't pleased.

"That is far below what you should be getting," Dr. Nowzaradan said. "You should double that at least. You're going from one extreme to the other. They're both unhealthy." He also said that her concave collar bone indicated that she didn't have enough body fat. 

  So the point is: DO NOT OVER KILL IT, all in the name of weight loss. Remember, one of the major keys in weight loss is balance not moving from one extreme to the other. Ok?

Why your ROUTINE JOGGING has not helped your weightloss campaign.

Postrun Pig-Outs

Burning tons of calories can cause a famished feeling afterward, but it's important to fuel wisely. Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you'll be hungry again in the next hour.

If you exercised before a meal, enjoy a sensibly portioned plate, and don't go overboard as a way to reward your efforts.

You Don't Run Enough

If you're running and not seeing results, take a look at your calendar. Doing one 45-minute run or a couple 20-minute runs a week won't burn enough calories to lose weight. In order to loose a pound a week, you'll need to cut 500 calories each day, through a combination of diet and exercise. If losing weight is your goal, run three to four times per week and incorporate other forms of calorie-burning cardio and/or metabolism-boosting strength training on the other days.

You're Burning Less Than You Think

You just got back from a run, you're covered in sweat, and you're convinced you burned over 500 calories. But did you really? If you didn't run for that long or that fast, then you're not burning as many calories as you thought.

Same Workout, Different Day

If you found a great three-mile loop in your neighborhood, running it for a few weeks can help running become a habit. The problem lies with continually doing the same running workout. Your muscles will quickly adapt to the demands you're placing on them, which is a surefire way to hit a weight-loss plateau. Avoid this issue by mixing up your running workouts: include speed intervals, hills, long runs, and short runs, and run on different surfaces and in new places to keep your muscles guessing and continuously strengthening. Remember, it's also important not to make running your sole source of exercise. Include other forms of cardio as well as strength training since muscle mass burns more calories and speeds up your metabolism.

It's Not Just About the Scale

Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle. Muscle tissue is more dense than fat tissue, so it takes up less space. This means that although your weight might not decrease (and might even go up a little), other body measurements will change, such as waist circumference, bra size, or the shape of your tush. Even though the scale's not budging, you might be able to fit into those skinny jeans you had your eye on.