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What counts beside calories for weight loss?
On July 19th, the New York Times reported that a study published in the New England Journal of Medicine found that eating certain foods is associated with weight gain and that there is more to consider than the “calories in/calories out” notion of weight loss and maintenance.
Timing of carbs helps with weight loss?
For those who’re looking to lose weight, a new study sheds some light on the best time to consume carbohydrates if you’re looking to shed some pounds. Just recently published in the journal, Obesity, the researchers compared two identical low-calorie diets on weight loss [1]. The only difference between the experimental and control groups was the timing of their carbohydrate intake.
In total, 78 police officers with BMI’s over 30 were randomly assigned to two identical low-calorie diets. In the control group, they consumed carbohydrates mostly at dinner while in the experimental group, they consumed carbohydrates throughout the day. Both groups followed their respective diets for a duration of six months.
Again, both groups followed the same standard low-calorie diet consisting of (20% protein, 30–35% fat, 45–50% carbohydrates, 1,300–1,500 kcal) per day with the only difference being the timing of their carbohydrate intake.
In terms of the rationale behind this study, it has to do with the hormone, leptin, Leptin is a hormone that regulates satiety and it has an established diurnal variation. For example, leptin secretion falls during the day from 0800 to 1600hrs. It then increases from 1600 hrs reaching a zenith at 0100. In effect, leptin which is known as “the satiety hormone) peaks while you’re sleeping.
10 Realistic Weight Loss Tips
A lot of weight loss advice involves complicated and demanding life changes. Shopping and cooking complicated recipes, spending a fortune on dietary supplements, and long hard hours in the gym. The problem with this is that the more difficult the life changes are, the less likely you are to follow them in the long-term. If you want permanent results then you have to make permanent changes.
Here are some simple tips that can easily be incorporated into your lifestyle to help you lose weight and keep it off.
1) Consciously eat more slowly. It takes time for our brains to register that our stomach is full. If you eat more slowly you give your brain time to know when it is satisfied, rather than over full.
2) Always leave something with every meal, even if just a very small amount. Many people over eat because they were brought up to eat everything on their plate no matter how full they feel. Leaving something on the plate keeps you in the habit of being prepared to leave some food when you are satisfied. This one can really help.
3) Eat three pieces of fruit per day. Fruit is loaded with vitamins and antioxidants, low in calories, and fills you up.
4) Reduce your intake of sugary drinks. The calories in drinks can soon add up, especially if you add sugar and cream to coffee. Even fruit juice drinks contain a lot of calories. Try drinking a few glasses of water per day and opting for sugar-free drinks. Cold drinks help you burn some additional calories as your body must reheat it to body temperature. If you must drink alcohol then try drinks such as vodka with low-calorie mixers.
