Top Tips for Healthy and Permanent Weight Loss

Lifestyle Changes Promote Permanent Weight Loss

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Top tips for healthy and permanent weight loss are all about making smart lifestyle changes. Following these tips will help you lose weight by reducing your calorie consumption and increasing your metabolism, rather than fasting or eliminating food groups.

Weight loss is an important goal for many adults. The percentage of adults in the United States who are either overweight or obese is 69 percent.

Women with low incomes and women without a college education are at greater risk of becoming obese than other women.

Reduce Carbs

Eating a low-carbohydrate / low-GL (glycemic load) diet helps control your appetite and decreases cravings. You'll feel full sooner, find it far easier to stop eating once you're satisfied, and find yourself less hungry between meals.

Carbs with a low-GL include:

  • 100 percent, stone ground, whole wheat flour
  • steel-cut oats
  • sweet potatoes

Reduce Fats

Reducing your fat intake, especially trans fats and saturated fats found in animal products, helps you lose weight because high-fat foods are more calorically dense than other foods.

Don't eliminate this important food group. Good fats, like you get from eating avocados, are healthy for your heart and can actually help you lose weight. Fats have-- 9 calories per gram versus 4 for carbohydrates and protein. 

Eat More Veggies

Vegetables are low-calorie, so you can eat a lot of them, and full of fiber, so they make you feel full.

Veggies also provide the nutrients you need to keep your body healthy. The best vegetables for weight loss are low-starch vegetables, such as cauliflower, button mushrooms, and squash. Most veggies have a low glycemic index.

Eat More Fiber

Fiber helps you feel full and has no digestible calories. It offers health benefits including, lowering cholesterol, improving regularity, and reducing colon cancer risk.

Whole grains and most vegetables are high in fiber.

Common foods highest in fiber include:

  • brown rice
  • whole wheat spaghetti
  • collard greens
  • all beans and split peas

No Fad Diets

Fad diets are the kinds of eating programs that don't emphasize the benefits of losing weight by learning proper eating habits. Instead, they typically promote eating in a significantly different way from how you should eat once you've lost the weight and offer unhealthy advice, such as eliminating or drastically reducing your intake of, food groups like fats and carbs.

Gradual Weight Loss is Best

Most people who successfully lose weight end up gaining it back because they don't permanently adopt the lifestyle changes required to keep it off. In comparison to the quick weight loss fad diets produce, gradual weight loss is more effective for permanent weight loss. This is because losing weight too quickly causes a spike in a hormone called ghrelin, and gradual weight loss doesn't. Ghrelin makes you feel hungry and slows down metabolism -- both of which increase fat storage.

Exercise More

A regular schedule of weekly physical activity is critical for optimal health and weight loss. Exercise burns calories, lowers the "set point" your body sees as your "normal" weight, and increases the rate at which you body burns calories -- called metabolism

Increase Your Metabolism

How fast your body burns calories depends on your metabolism, or metabolic rate. To perform their jobs, fat cells store energy rather than burn it and muscle cells burn energy rather than store it. As you increase your body's muscle to fat ratio with a regular exercise program, you also increase the number of calories you burn when you're resting.


Centers for Disease Control and Prevention: Obesity and Overweight (2012).

Harvard Health Publications: Ray Kurzweil and Terry Grossman, M.D., Fantastic Voyage (2005).

Wang, et al. Journal of the American Heart Association: Effect of a Moderate-Fat Diet With and Without Avocados on Lipoprotein Particle Number, Size, and Subclasses in Overweight and Obese Adults - A Randomized, Controlled Trial (2015).

National Institutes of Health: High Fiber Foods (2010).

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