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Sarah

@sarah485

Ten healthy habits

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

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Ten habits of people who lose weight and keep it off

theconversation.com

TOPICS IN THIS IDEA

Health

Can a DNA Test Really Help You Lose Weight?

We are all unique. Put a thousand people on the same weight-loss diet, and you'll see a range of outcomes. Some people will lose a lot, some will lose a little, and a few unlucky folks will even gain weight.

vitals.lifehacker.com

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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Charlotte

@cha197

Why keep a food diary? - Harvard Health Blog

For those looking to improve their diet or lose weight, keeping a food diary is a useful tool. Recording information for at least a week will help people identify habits and patterns that will help them set realistic goals.

health.harvard.edu

Keeping a food diary

A food diary is a useful tool to help people improve their health. It can help you understand your eating habits and help you identify what foods you eat regularly.

In ...

Tips for successful food journaling

Write down the food or beverage as soon as you consume it.
Be very specific. If you are drinking a latte, write down the type and size.
Include any alcoholic beverages you consume.
Use smartphone apps like Lose It! or MyFitnessPal for information on calories and other nutrients.

What you should include in a food diary

Write down what specific foods you are eating, your beverage consumed, and how your food is prepared (baked, fried, etc.) Include sauces and dressings.
List how much you are eating in household measures (cups, teaspoons, tablespoons.) If possible, weigh and measure your food.
Note the times you're eating to identify potentially problematic times, such as late-night snacking.

Also jot down where you are eating, what else you're doing while eating, who you eat with, and how you feel while eating.

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Juliana L.

@juliana_ell37

How to Overcome Emotional Stress to Lose Weight

Having trouble losing weight? If you've tried every diet and exercise plan and can't slim down, you may have mental barriers to weight loss. These mental barriers can be tough to overcome, but with some work, these hurdles are surmountable. A mental barrier to weight loss is simply a psychological roadblock.

verywellfit.com

Stress

For most people, eating feels good. And in times of stress, some people use food as the best way to calm their emotions.

Identify stress triggers and do your best...

Depression

Depression-related symptoms like sleeplessness or inactivity can make weight loss more difficult. Some commonly prescribed antidepressants can cause you to gain weight as well.

The first step is to get screened for depression. Talk to your doctor about getting a referral to a mental health professional. He or she will be able to investigate further and determine whether you have depression and give you helpful advice for moving forward.

Personal Trauma

If you have experienced emotional trauma, it could be affecting your eating habits and your weight. Your past experiences might prevent you from losing weight in the present day.

To reach your goal, you may want to work through the issues with a qualified professional.

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