Exercise is great as it helps strengthen muscles, promotes positive posture, and can help alleviate a wide variety of common issues and ailments common among many adults. But if weight loss is the ultimate goal, exercise alone won’t do the trick!
Continuing our health and fitness series, we look another video by Dr. Aaron Carroll of Healthcare Triage to find out how making some simple changes to our diet and lifestyle can easily allow us to reach our weight loss goals.
The Secret To Weight Loss
Well, it’s not really a secret. The following has been known by scientists for a very long time. Unfortunately, many of us are fixated on quick fixes and the next new thing. Time and time again, it’s proven there is no such thing as a quick fix. So, how do you reach your weight loss goals? Consider the following:
“…anytime one consumes fewer Calories than one burns, there will be weight loss.” (Brooks, Fahey, & Baldwin, 2005, p. 22)
When we eat more calories than needed, our bodies store this excess for later, usually as fat. If you continue this trend, you’ll start to notice you have a whole lot of stored energy! By simply consuming fewer calories than you burn, your body will start to use its stored energy to make up for the deficit.
Not sure how many calories you’re consuming? Unsure of how many calories you need? We found using calorie counting/weight loss apps such as Lose It! or, if you have an android, S-Health can give you great insight into your daily habits and reveal areas of opportunity. These apps will tell you how many calories you should be consuming based on gender, age, and current weight loss goals.
For Sustained Health, Don’t Go On A Diet
Generally, diets do not work because they fail to deal with the underlying issues of being overweight nor do they teach better life long eating habits. Most people are looking for quick, easy solutions to their problems. While some diets may work initially, old habits quickly take over again.
Even the ever popular low-carbohydrate diets, while producing quick weight-loss results, are not sustainable in the long term and can lead to serious health issues. Perhaps best stated by the Cleveland Clinic Journal of Medicine:
Low-carbohydrate weight-loss diets are very popular, but the recommendations of many of these diets are diametrically opposed to those put forth by the US Department of Agriculture, the American Heart Association, and other national organizations. Their focus on foods high in protein, fat, and cholesterol has potentially serious health implications.
So what should you be eating? Below is an incomplete list to get you started on the right path of eating better, losing weight, and maintaining overall health for the long term:
- Proteins: Turkey, white meat chicken, ground beef (90%+ lean), round steak, top loin, top sirloin, pork tenderloin, lamb tenderloin, eggs, tuna, salmon, bean/lentils, almonds, walnuts
- Fats: Olive oil, sunflower oil, peanut oil, flaxseed, walnuts, butternuts, sunflower seeds, olives, whole grain wheat, avocados, salmon, tuna, mackerel
- Carbs: Strawberries, apples, sweet potato, rye bread, chickpeas, kidney beans, lima beans, navy beans, parsnips , seven-grain (Ezekiel) bread, rolled oats.
Why Diets Fail — Expert Diet Advice as a Cause of Diet Failure
Physician’s Guide to Popular Low-Carbohydrate Weight-Loss Diets
United States Department of Agriculture