This is good advice. I generally follow the 80/20 rule. Be good Monday through Friday, but allow myself a little indulgence on Saturday/Sunday. I don’t hold myself hostage to weight loss; it’s happening, just slower. But more importantly, most of the time I’m good food for good health.
DASH was invented by the US National Heart, Lung and Blood Institute and promotes six to eight servings of grains, four to five of vegetables or fruits, six of lean meat (chicken or fish), nuts or seeds, and two to three servings of fats. Each serving is small; for example, 1oz (28gm) of meat or 1 teaspoon of vegetable oil. Sodium is capped at around half a teaspoon. Studies show that the diet, particularly when accompanied by exercise, reduces weight and blood pressure. The experts say it is easy to follow and you will feel full on it.
LAP BAND is a drastic weight loss stomach surger – FROM WIKIPEDIA: “A laparoscopic adjustable gastric band, commonly referred to as a lap band, is an inflatable silicone device that is placed around the top portion of the stomach, via laparoscopic surgery, in order to treat obesity.”
Nuts can be somewhat inflammatory for me, so I avoid them when trying to lose weight. I make homemade coconut milk (tastes way better than canned and doesn’t have the gums) that I can put in my coffee etc. It’s super easy. throw a package of shredded unsweetened coconut and 4c of hot water in a blender and let ‘er rip. Strain/press through a fine mesh sieve, and you’ve got yourself a bunch of fresh homemade coconut milk.
Almonds are a great source of mono- and polyunsaturated fats, which can help lower your cholesterol and keep you slim. They also contain fewer calories than most other varieties of nuts (just 163 calories for 23), as well as plenty of fiber and vitamin E. According to a study in the International Journal of Obesity, people who added a daily serving of almonds to a low-calorie diet lost more weight than those who followed the same diet but ate a carb-heavy snack such as crackers instead.
If you are already fit and have a low body fat percentage, losing 17 lbs is not advised or healthy. And much tougher to achieve. Meaning, if you’re a woman who’s height is 5’8″ and 125 lbs, don’t expect to lose 17 lbs to fit that little spaghetti black dress better, because you don’t need to do this diet, I’m sure you already make that dress look great at 125 lbs and honestly you could gain a few more lbs in my opinion. Like me for example, if I was 190 lbs and do this diet, I would probably lose 9-11 lbs max because my body fat would not be as high as it is at 220 lbs.
Hang an old favorite dress, skirt, or a smokin’ pair of jeans where you’ll see them every day. This keeps your eyes on the prize. Choose an item that’s just a little too snug, so you reach this reward in a relatively short time. Then pull out last year’s cocktail dress for your next small, attainable goal.
I’d love to know more about the nitty gritty behind weight loss and paleo. I see many people say how the pounds just melt off…. Not for me. I’ve been following a Paleo diet for almost a year, and I have not lost any weight. Before switching to Paleo, I was already sugar and gluten-free, so giving up grains and legumes was not such a big deal.
Although many fad diets that create rapid weight loss have come and gone over the years, it is encouraging to note that the apple cider vinegar diet leads to gradual weight loss. It would be nice if we could shed pounds quickly and never see them again, but experience has shown that weight that leaves easily comes back easily.
Finally, I started measuring portions occasionally. My parents were overweight, so I’d grown up looking at unhealthy portion sizes. A kitchen scale was a God-send. I found that I could be genuinely satisfied with 4 oz of meat instead of 8-10.
What is your sourcing on bullet No. 2? The Centers for Disease Control recommends exercise in the five-day range, and as a certified fitness trainer, it seems irresponsible to suggest that people can gain weight by exercising “too much” with no data source. What is your research to validate point No. 2 beyond your own experience?
Eating out: Sure, if that means dinner at your neighbor’s cave. While there were no restaurants to tempt our Paleolithic ancestors, you’re free to decide how you’ll work them in. If (or rather when) you do, “The Paleo Diet” recommends simplicity: Order lean meat or seafood with veggies and fresh fruit, and call it a night.
Another 2014 study in the European Journal of Clinical Nutrition compared the effects of the Paleo plan to those of a standard low-fat diet on 70 obese, postmenopausal women. After six months, the Paleo group lost 14 pounds on average, while the other group lost nearly 6 pounds. After a year, the Paleo group had lost 19 pounds on average, and the low-fat dieters had dropped 10 pounds. A year later, both groups had regained some weight: The Paleo group was still down 10 pounds, while the low-fat group had dropped an average of more than 6 pounds.
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1. Don’t Eat for 3-4 Hours Before Bed: When you eat shortly before bed, you increase your metabolism and suppresses growth hormone release, which makes it very difficult to lose weight. Bonus, avoiding eating right before bed improves sleep quality!
One pound of body fat is made of 3,500 calories, so eliminating 3,500 calories results in one pound of lost weight. Exercise is useful because it burns calories, but it isn’t necessary; neither are diet pills. Just cut calories from your diet to lose weight. To lose 20 pounds with only dietary changes, cut out 70,000 calories from what you currently eat. That probably sounds intimidating, but aim to cut 500 to 1,000 calories per day for weight loss of one to two pounds per week and four to eight pounds per month.
“You would be amazed how many calories you consume without paying attention, especially from tray-passed foods and buffets parties or get-togethers,” Saltz says. Mindless eating is the enemy of weight loss. Studies out of Cornell University’s Food and Brand Lab show we unconsciously eat more out of bigger containers, and in social situations. “If you’re sitting down at a table, though, you will be more mindful of what you are eating and keep extra calories from sneaking in from tray-passed snacks and buffet food,” she says. To reduce temptation even more, sit further away from the food.