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Ten habits of people who lose weight and keep it off

Weight-loss interventions

We make more than 200 food decisions a day, and most of these appear to be habitual, which means we eat without thinking about what or how much food we consume.

A new study found weight-loss interventions that are based on forming new habits, and breaking old habits is the key to a healthy weight.

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Ten habits of people who lose weight and keep it off

Ten habits of people who lose weight and keep it off

http://theconversation.com/ten-habits-of-people-who-lose-weight-and-keep-it-off-101387

theconversation.com

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Key Ideas

Weight-loss interventions

We make more than 200 food decisions a day, and most of these appear to be habitual, which means we eat without thinking about what or how much food we consume.

A new study found weight-loss interventions that are based on forming new habits, and breaking old habits is the key to a healthy weight.

Ten healthy habits

  1. Keep a meal routine: Eat at roughly the same time each day.
  2. Go for healthy fats from nuts, avocado, and oily fish instead of fast food.
  3. Walk off the weight: Aim for 10,000 steps a day.
  4. Pack healthy snacks when you go out.
  5. Always check the labels for fat, sugar, and salt content.
  6. Use smaller plates, and drink a glass of water and wait five minutes before going back for seconds.
  7. Break up sitting time.
  8. Choose water and limit fruit juice to one small glass per day.
  9. Slow down and eat while sitting at a table.
  10. Always aim for five servings of vegetables a day.

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Different Outcomes
Different Outcomes

We're all different. If we are all on the same weight-loss diet, there will be various outcomes. Some people will lose a lot, some will lose a little, and a few will even gain weight.

Science...

Genetics And Nutrition

Scientists are continually finding links between genetics and nutrition. Many of us have a gene called FTO that makes us more likely to be overweight. You can get a genetic test to tell which variant of the FTO gene you happen to have.

However, scientists who study the genetics of nutrition think it’s premature to base nutritional advice on your DNA. That FTO gene, for example, has only been shown to make a few pounds’ difference in body weight.

Nutritional Genetic Testing

The coded messages of your DNA are billions of letters (nucleotides) long. Personalized nutrition companies only care about a few of your DNA letters and can tell you which "variant" you have at each of those locations (known as SNPs) along your DNA strands.

Genetic testing companies can learn what SNP variants you have by supplying them with a vial of spit.

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The Mediterranean diet
The Mediterranean diet

It is not a weight-loss regime such as the Atkins or Dukan diets. It is actually not a prescriptive diet at all, rather a pattern of eating.

It is based on a rural life where people at...

Principles of the Mediterranean diet
  • It is based on large amounts of fruit and vegetables, legumes, whole grains and especially olive oil.
  • Fish and seafood depends on how close to the sea you live.
  • Chicken, eggs and small amounts of dairy, such as cheese and yoghurt, are there in moderation.
  • The diet includes a small amount of wine with meals
  • It is quite a high-carbohydrate diet (pasta, bread and potatoes).
  • Red meat and sweets would rarely be consumed.
  • It is accompanied by quite a lot of physical activity. 
The Mediterranean diet is more than food on a plate
  • It emphasises values of hospitality, neighbourliness, intercultural dialogue and creativity, and a way of life guided by respect for diversity.
  • Shared family meals help people eat well and avoid excess, while the TV dinner habit is linked to obesity.
  • It involves a set of skills, knowledge, rituals, symbols and traditions concerning crops, harvesting, fishing, animal husbandry, conservation, processing, cooking and particularly the sharing and consumption of food.
People struggle to keep weight off

Researchers have observed weight regain following weight loss across a range of populations and types of weight-loss diets.

Why long-term weight loss is so hard

The brain’s response to caloric restriction tends to be to increase cravings for foods that are highly rewarding and reducing our perception of being full. 

Diets frequently fail because they have an endpoint and are not a real lifestyle change. Maintaining a lifestyle that promotes a healthy weight and metabolism is often a lifelong journey. 

Maintaining weight loss

The actual food you eat isn’t the main thing that enables you to keep weight off.

Maintaining a weight-reduced state is a lifelong journey and many dietary approaches can work to facilitate weight loss and keep it off.