Weight loss isn’t a one-size-fits-all process, and what works for you may not work for someone else. We all have a unique genetic makeup that plays a role in how we can lose weight, and our lifestyle also affects weight loss.
How much you eat, the types of food you choose, the frequency and type of exercise, your stress level and your sleep patterns are just a few of the lifestyle factors that can play a role in your ability to lose weight, reports eatthis.com, nutritionist Melissa Rifkin, MS, RDN, CDN.
According to the expert, one of the most common methods of losing weight is counting calories. Although this equation between calories in and calories out may encourage weight loss, you might be surprised to learn that the types of calories you consume can also affect your progress.
Protein, carbs, and fat are nutrients that contain calories, and each is processed and used differently in your body, Rifkin explains. For example, protein and fat both have high satiety values and can fill you up after a meal, while carbs have the lowest satiety value. That doesn’t make carbs inherently bad. However, it supports the idea that not all calories are created equal.
Foods that make you fat
Although white bread is not particularly high in calories, it can make you hungry right after your meal due to its low fiber content. Fiber is known to increase satiety, and research shows that dietary fiber intake is associated with lower body weight.
To increase the fiber content of your diet, replace your white bread with whole grain options. Replacing low-fiber white bread with an option containing a few grams of this important nutrient can increase feelings of fullness, reducing overall calorie intake throughout the day.
A salty and crunchy snack that many enjoy, potato chips can derail your weight loss efforts. In fact, one study found that potato chips contributed to more weight gain per serving than other common foods, like potatoes, red meat, and sugary drinks. Crisps are another poor source of fiber and are high in fat, which contributes to the higher calorie content.
Additionally, research shows that salt can have addictive properties and that eating foods high in sodium can lead to cravings for saltier foods. Eating too many salty foods like potato chips, which are also high in fat and calories, could derail your weight loss goals, Rifkin says.
Although appealing to both children and adults, the fruit paste is full of sugar and lacking in nutritional value. While some processed sugars may be part of a well-balanced diet, research shows that diets high in added sugars may promote the prevalence of obesity. Therefore, it is better to replace them with a whole fruit. While this may result in the consumption of more calories, the fruit will provide more fiber and nutrients, which could benefit your weight loss efforts.
Breakfast pastries, which include many goodies like cinnamon rolls, croissants, muffins and doughnuts, are high in calories and off limits to those trying to lose weight. Not only can a muffin contain over 500 calories, but many of those calories come from poor sources like oil and sugar. High in calories and not very satiating, pastries will probably slow down your weight loss.
For a much healthier alternative, try making your own baked goods, like bran muffins and whole-wheat banana bread. These contain more fiber and nutrients.
Delicious, yes, but cereals high in sugar are likely to slow your weight loss. To improve your cereal choices, look for options with less than five grams of sugar per serving, or swap your cereal for a bowl of flakes. oats with fruit. and nuts for a fiber-rich, well-balanced meal.
A single meal containing a cheeseburger, fries and a soda can contain nearly 1,000 calories, far more than the average person needs in one meal.
While the convenience of fast food is hard to beat, skipping the “meal” option is a great way to make a fast food order work for your weight loss goal. Stick with just the burger and add veggies instead of opting for fries and a sweet soda.
Solid fats are considered a source of empty calories because they are higher in saturated fat. Butter and red meat are two common sources of solid fat, and baked goods and dishes made with butter, lard, and fat will also contain the “empty calories” of these ingredients.
To reduce the amount of solid fat you eat, replace butter, lard, and shortening with healthier fats, such as olive oil, when available, and replace your solid fat with equal amounts of mashed potatoes. of avocado in your baked goods.