7-Weight Loss Strategies that Don’t Cost a Thing

Time Magazine recently published a fantastic issue titled “The Science of Nutrition,” which includes an article about habits that can help you reach your weight loss goals.  Each habit is supported by research, which I briefly paraphrase below.    

1.    Eat a big breakfast. 

A study published by the Journal of the American College of Cardiology found that people who skip breakfast are more likely to be overweight or obese, have higher Body Mass Indexes (BMI), blood pressures, cholesterol and fasting blood glucose levels.  

2.    Drink one less soda a day

A study published by the American Journal of Public Health found that women who cut back on soda gained less weight than those who added a can of soda per week. Those who added a can of soda per week gained 0.66 pounds more over two years which doesn’t seem like a lot, but over time can have an impact on your health.

3.    Eat like an Italian

The Mediterranean diet has been linked to many health benefits.  Studies have found that people on this diet are less likely to develop cardiovascular disease, type 2 diabetes, kidney disease, and breast cancer.  I’ll post another article describing a Mediterranean diet in more detail, as well as some of my recipes. 

4.    Exercise 

An article published in the Journal of Obesity, tracked former Biggest Loser contestants to see how they keep weight off.  Researchers determine that physical activity was a clear and obvious answer. Although diet helped contestants lose weight initially, it was exercise that helped them keep the weight off.  

5.    Get a good night’s sleep

This one is hard to do, especially if you are a new mama, but I do think it’s essential to a person’s overall health.  A small study published in the American Journal of Clinical Nutrition showed that a good night’s sleep (~7 to 8 hours at night) could help people eat less sugar.  

6.    Eat slowly

This one is self-explanatory.  A study showed that people who chew their food will burn more calories.  

7.    Cut out “fake” sugar

A study involving more than 400,000 people showed that people who had one or more beverages containing artificial sweeteners were at risk for weight gain, obesity, and diabetes. 

Resource: MacMillan, A., Heid, M., Ducharme, J., et al. (2020, February).  8 Weight- Loss Strategies. Time: The Science of Nutrition, pg 56-59.