With all of the fad diets, diet foods, untested supplements, diet pills and exercise products on the market, it can be confusing to try to separate scientifically proven weight loss methods from hype. However, it is important, for both your safety and your success, to understand the scientifically proven weight loss strategies. While some fads and products will simply cause frustration, others can be dangerous—such as the herbal supplements containing ephedra that caused serious health problems and even fatalities, says the Weight-Control Information Network.
Breakfast
Medical science shows that eating breakfast is very important to a successful weight loss plan. When you sleep at night, you go without food for at least 8 hours. Prolonged fasting can increase your body’s insulin response, which signals your body to begin storing fat, says the Mayo Clinic. In addition, breakfast gives you energy, promoting more physical activity, says the Mayo Clinic. Finally, eating breakfast can help keep your hunger under control, to prevent overeating later in the day.
Food Choices
Limiting your diet to foods labeled as low fat, low carb or fat free does not ensure, or even necessarily help with weight loss. These labels are based on marketing rather than science. In fact, these deceptively labeled products can be just as fattening, or more fattening because of added sugars or starches used to make them taste better, notes the Weight-Control Information Network. In addition, starches like pasta or rice aren’t inherently any more fattening than proteins, if eaten without fattening, high calorie sauces. However, they are a necessary part of a healthy diet.
Portion Size
Controlling caloric intake is the most significant factor in how you eat while trying to lose weight, says the Mayo Clinic. Pseudoscientific claims about certain foods, such as cabbage, grapefruit or celery burning calories faster than others, are completely untrue, according to the Weight-Control Information Network. Smaller portions help people lose weight by reducing their overall caloric intake. Your brain sends signals to tell you when you are full, so even something as simple as eating more slowly can help you reduce the amount of calories you consume during each meal, says the Weight-Control Information Network.
Exercise
According to medical science, we lose weight by burning more calories than we eat. In fact, you can lose weight eating any type or quantity of food, as long as your level of physical activity is high enough to balance your daily intake of calories, notes the Mayo Clinic. In addition, muscles burn more calories than fat, even when you are at rest, says the Weight-Control Information Network. Frequent exercise can help you build muscle and burn off the calories you consume every day, which in turn helps you lose weight.
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