Weight loss is not 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 affects weight loss as well. The amount you eat, the types of foods you choose, the frequency and type of exercise, your stress levels and 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 to lose weight is calorie counting. While this equation of calories in versus calories out can encourage weight loss, she may be surprised to learn that the types of calories you eat can also affect your progress.
Protein, carbohydrates and fat are calorie-containing nutrients, and each is processed and used differently in the body, he explains. rifkin. For example, protein and fat have high satiety values and can make you feel full after a meal, while carbohydrates have the lowest satiety value. This does not make carbs inherently bad. However, this supports the idea that not all calories are created equal.
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Although white bread isn’t particularly high in calories, it can leave 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 in your diet, swap out your white bread for whole grain options. Replacing low-fiber white bread with an option that contains just a few grams of this important nutrient can increase feelings of satiety, 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 French fries contributed to more weight gain per serving than other common foods, such as potatoes, red meat, and sugary drinks. French fries are another poor source of fiber and are high in fat, which contributes to the higher caloric content.
Additionally, research shows that salt can have some addictive properties, and eating foods high in sodium could lead to cravings for more salty foods. Eating too many salty foods like French fries, which are also high in fat and calories, could derail your weight loss goals, says Rifkin.
Although appealing to both children and adults, fruit jelly is full of sugar and lacking in nutritional value. While some processed sugar can be part of a complete diet, research shows that diets high in added sugar can promote the prevalence of obesity. Therefore, it is better to replace them with a whole fruit. Although this may result in consuming more calories, the fruit will provide more fiber and nutrients, which could benefit your weight loss efforts.
Breakfast pastries, which include many treats like cinnamon rolls, croissants, muffins, and doughnuts, are high in calories and not for those trying to lose weight. Not only can a bagel contain over 500 calories, but many of those calories come from poor sources like oil and sugar. High in calories and low in satiety, baked goods will likely 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 high-sugar cereals are likely to slow down weight loss. To upgrade your cereal choices, look for options with less than five grams of sugar per serving, or swap your cereal for a bowl of oatmeal. oatmeal with fruit and nuts for a complete meal rich in fiber.
A single meal containing a cheeseburger, fries and soda can have close to 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 “food” option is a good 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 sugary 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” from these ingredients.
To reduce the amount of solid fat you eat, swap butter, lard, and shortening for healthier fats, such as olive oil where appropriate, and swap solid fat for equal amounts of mashed avocado in your products. baked.
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