Eating fewer calories than you normally burn equals weight loss, but it can be bothersome to focus on calorie counting all the time. Always looking at calories can become an unhealthy obsession that focuses on deprivation rather than eating healthy. A longitudinal and prospective study published in the “New England Journal of Medicine” found that consuming fewer calories and eating everything in moderation may not be as helpful as once thought. Other strategies could help you lose weight more effectively.



Step 1

Focus on eating more healthy foods, such as vegetables, fruits and whole grains. According to the Nurses’ Health Study published in the “New England Journal of Medicine”, the participants that lost the most weight consumed 3.1 more servings of vegetables per day than those that gained weight or stayed the same.

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Step 2

Avoid eating foods that are unhealthy. Foods such as French fries, potato chips, refined grains, sugar-sweetened beverages, fried foods, sweets, desserts, butter, red meats and processed meats increase weight gain.

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Step 3

Increase physical activity. Exercise for at least 60 minutes per day for most days of the week. Cardiovascular exercise not only contributes to weight loss but can help reduce your risk of chronic diseases.

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Step 4

Sleep 6 to 8 hours a night. People who sleep less than 6 hours or more than 8 hours a night experienced more weight gain in the Nurses’ Health Study, or NHS.

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Step 5

Avoid alcohol, other than wine. Participants in the NHS who increased alcohol intake also had gained weight

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Step 6

Increase the amount of fiber you have in your diet. Eating a diet high in fiber helps you to feel fuller longer and takes longer to digest.

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References:

•  Helpguide.org: Healthy Weight Loss & Dieting Tips
•  New England Journal of Medicine: Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men
•  Weight Control Information Network: Physical Activity and Weight Control
•  MayoClinic.com: Dietary Fiber- Essential for Healthy Diet