a plate of food with meat and vegetables

a plate of food with meat and vegetables

Pick up any diet magazine, and you’ll see claims that hold all the answers to successfully losing weight. Some of these plans suggest eating less and exercising more; others claim that low fat and carbs are the only way to go. But what should you opt for if you`re deciding to start your own weight maintenance journey? 

The truth is, there isn’t a “one shoe that fits all” solution to permanent healthy weight loss. A plan that works for someone might not work for you since human bodies respond differently to different foods. It all depends on depending genetics and other health factors. Ultimately, a diet is only suitable for you if it’s one you can stick with over time. 

Today, let’s discuss some healthy tips that can help you cut weight gain and support your weight management in the long term.

Cutting Calories

a plate of food with vegetablesa plate of food with vegetables

If you try eating fewer calories than you burn, you’ll lose weight. Easy, right? So, why is losing weight so hard?

  • Losing weight isn’t a linear event. While you’re cutting on calories, you may drop weight for the first few weeks. That’s because, during weight loss, you’re losing lean tissue, fat, and water from your metabolism. So, to continue dropping weight each week, continue cutting calories.
  • A calorie isn’t a calorie every time. Eating 100 calories of broccoli can have a different effect on your body than eating 100 calories of corn syrup. Maintaining weight means you’ll need to avoid foods that don’t make you feel full, replacing them with foods that fill you with calories, like fruits.
  • Many people don’t eat to satisfy hunger. People also turn to food for relieving stress which can quickly derail any weight loss plan.

Cutting Carbs

a wooden table topped with plates of food
a wooden table topped with plates of food

Another way of viewing losing weight is identifying it as consuming too many carbs. When you eat something, carbohydrates from the food enter the bloodstream as glucose. To keep your blood sugars in check, before the body burns off the fat, it burns off the glucose.

Most diets replace carbs with protein and fat. However, this can have an adverse long-term effect on your health. By trying a low-carb diet, you can significantly reduce the risks by limiting your intake of saturated and trans fats. Choose fish, lean meats, vegetables, low-fat dairy products, non-starchy vegetables and eat plenty of leafy greens if you`re planning to stick on cutting your carbs. 

Cutting Fat for Losing Weight

Sparkling lemon on the mint leaves
Sparkling lemon on the mint leaves

If you want to lose weight, avoid eating fat. Taking a walk down to the grocery store, you’ll be bombarded with packaged meals, dairy, and reduced-fat snacks. Yet, while the low-fat options have become overwhelming, so have obesity rates. Then why haven’t these low-fat meals worked for most of us?

  • When making a trade-off, people usually make the wrong one. They make the mistake of swapping fat for the empty calories of sugar and refined carbohydrates. Rather than eating whole-fat yogurt, eat low or non-fat versions that aren’t packed with sugar.
  • Not all fat is bad. Healthy fats can help with weight loss. Unsaturated fats in soy milk, avocados, nuts, fatty fish, seeds and tofu can help fill you up. You can also add some tasty olive oil to a plate of vegetables to improve the overall quality of your diet.