When it comes to health and fitness, it can be difficult to differentiate between fact and fiction. Constantly being pulled in two different directions increases the difficulty level of an already challenging process. Luckily, these weight loss rules backed by science will provide us with a sturdy foundation on which we can build a truly healthy lifestyle.
We all have opinions, but basing choices about our health on someone else’s opinion can be risky (unless that someone is a health professional). Evidence-based research not only shows you how to lose weight effectively, but it will also allow you to do so safely!
5 Weight Loss Rules Backed by Science
1. Be Wary of Health Food Buzzwords
If you’re like most people, when you see words and phrases like “organic” or “no sugar added,” you may automatically assume this food is healthy. While organic food contains fewer toxins and pesticides, it’s important to understand that eating above your recommended daily caloric intake will still cause you to gain weight–even if you’re eating purely organic food.
Our first weight loss rule is this: As far as calories are concerned, research has found that there is no difference between organically grown food and conventionally grown food. When it comes to weight loss, the most important factor is calories in, calories out. As long as you eat the appropriate amount of calories for your body each day, you will lose weight regardless of whether the food was organic or not.
Additionally, when something says “no sugar added” it doesn’t mean it’s completely sugar-free. It just means no extra sugar has been added. Learning to properly Decipher Food Labels will come in handy when trying to shed excess weight.
2. Timing Isn’t Everything
You must eat six times daily. You should never skip breakfast. Don’t eat after 8 pm. Do any of these statements ring a bell? We hear them all the time!
Surprisingly enough, meal frequency may not play as big of a role in weight loss as we originally thought. In fact, one study found that weight gain was attributed to consuming an abundance of carbs, fats, and more food overall, but it didn’t have anything to do with the frequency or timing of meals. Who would have thought?
Furthermore, another study revealed that as long as you are eating the correct number of calories, it doesn’t matter if you eat two, four, or six meals per day!
3. Protein Burns More Calories Than Carbs and Fats
There’s a reason that we constantly remind you to eat more protein! Each macronutrient has different energy requirements, meaning that it takes more or less energy for the body to digest fat, protein, and carbohydrates. This energy burns calories and is referred to as the thermic effect of food.
One study determined that dietary fat requires enough energy to burn up to 3 percent of calories while carbs can burn anywhere from 5 to 10 percent. Protein, on the other hand, requires the most energy, burning a whopping 20 to 30 percent of calories. That’s why our third weight loss rule recommends increasing your protein intake. This will keep your belly full, muscles strong, and allow your body to burn more calories!
Check out these 44 High Protein Foods if you want to start getting more of this macronutrient in your diet.
4. Fiber IS Your Friend
Fiber can do more than keep you regular, if you know what I mean. Studies also support the idea that increasing fiber intake may assist in the weight-loss process by decreasing hunger. By keeping your belly full, you minimize the chances of snacking or overeating. An added benefit of eating more fiber is the potential to lower your risk of heart disease and diabetes as well.
Incorporate more of these High-Fiber Foods into your diet.
5. Weight Training WILL Help You Burn Fat
The final science-backed weight loss rule has to do with exercise. We know that a person with a greater percentage of lean body mass will burn more calories throughout the day. While we typically think performing cardio is the best way to burn fat, research shows that combining cardio with weight training produces optimal results.
We’re not saying that you have to lift weights every day, but incorporating a couple of days of full-body weight training into your weekly workout regimen can provide you with incredible results! Work this 15-Minute Circuit Workout to Tone & Shape Your Whole Body and the Fast & Easy Full Body Dumbbell Workout into your exercise plan!
It’s easy to apply these weight loss rules backed by science to your lifestyle immediately! They will help you get the most out of your time and effort.