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Things to Stop Eating to Lose Weight

Sep 5, 2011 | By Andrea Cespedes
Things to Stop Eating to Lose Weight
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At least 98 percent of the members of the National Weight Control Registry, a research group of more than 5,000 people who have successfully lost weight and kept it off, report modifying their diet in some way to prompt weight loss. While forbidding yourself entire food groups can lead to feelings of deprivation and binging, limiting your intake of certain foods can help you lose weight. When trying to lose weight, most of your meals should include whole, natural foods such as fresh produce, lean meats, nonfat dairy and whole grains for optimal satisfaction and nutrition.

Refined Grains

Products made with refined grains, including white bread, muffins, white rice, cookies and sugary cereals, cause drastic increases in your blood sugar and insulin levels. Over time, erratic blood sugar levels can cause weight gain, notes the Harvard School of Public Health. Limit your intake of refined grains, and choose whole grains, such as 100 percent whole-wheat bread, brown rice or oatmeal instead. Whole grains have a less dramatic effect on your blood sugar and contain fiber, which can help you feel full for longer – reducing cravings.

Sweetened Beverages

Soda and other sweetened beverages contain calories without many nutrients. In addition, drinking liquids does not contribute to your feeling full, so you still eat the same number of calories at your meals. A study published in a 2004 issue of the “Journal of the American Medical Association” found that women who drank one or more soft drinks per day gained the most amount of weight in a 4-year period. Drinking soft drinks daily also correlated with an increased risk of developing type 2 diabetes. Substitute water or unsweetened tea for just one 12-oz. can of soda and save about 140 calories per day. Consider giving up other calorie-laden drinks you consume as well, including energy drinks, fancy coffees and juice.

Large Portion Sizes

Portion sizes that are too large is one of the primary reasons people gain weight, notes the Cleveland Clinic. Even healthy foods have calories, and too many calories leads to weight gain. Stick to just 4 to 6 oz. of meat, fish or poultry and ½ to 1 cup of grains or starchy vegetables at meals. If you snack on high-calorie, but healthy, nuts, do not exceed more than 1 oz. Keep olive oil, nut butter and avocado consumption to a minimum – sticking to just 1 tbsp. of oil or nut butter or one-quarter of an avocado at meals.

Trans Fats

Trans fats are a man-made fat found in many commercially fried foods and processed products. The fat raises your levels of bad cholesterol and decreases your levels of good cholesterol. In addition, consumption of trans fats correlates with weight gain. A study in the October 2003 issue of the “American Journal of Clinical Nutrition” concluded that a 2 percent increase in calories from trans fats was associated with an increase in waist size over 9 years in over 16,000 participants. At the Obesity Society’s 2006 Annual Scientific Meeting, researchers presented a study finding that with every 1 percent increase in calories from trans fat, participants gained 1.7 lbs. over eight years. For a woman who consumed 5 percent of her daily calories from trans fats – or about 11 g per day – this translates into a 8.5-pound gain over eight years. Avoid any foods listing trans fats on the label. You may also want to avoid foods with ingredient lists including “partially hydrogenated” oils, as this indicates the presence of trans fats. Food manufacturers are required to list levels of 0.5 grams or higher, but if you consume several servings of a food that contains an unlabeled trans fat quantity of 0.4 grams, your intake could add up.

References

Article reviewed by Mike Myers Last updated on: Sep 5, 2011

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