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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MORE IDEAS FROM THE ARTICLE

  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

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 still can't tell us why some people lose weight easier than others.

  1. Eat a variety of foods
  2. Base your diet on plenty of foods rich in carbohydrates
  3. Replace saturated with unsaturated fat
  4. Enjoy plenty of fruits and vegetables
  5. Reduce salt and sugar intake
  6. Eat regularly, control the portion size
  7. Drink plenty of fluids
  8. Maintain a healthy body weight
  9. Get on the move, make it a habit!
  10. Start now! And keep changing gradually.
Revisit what you know

Energy balance is the first key to achieving one's ideal body. It's a way of saying calories in versus calories out. Your body needs a certain amount of calories to maintain its current body weight.

Once you understand energy balance, you might feel less tempted to eat more than you really need.

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