Published on 08 May 2019
The mechanics of weight loss are pretty simple: Take in fewer calories than you use for energy. But the kind of food you eat makes all the difference. "A calorie is not just a calorie. Processed food that's high in saturated fat and refined starch or sugar can cause inflammation that disrupts the hormone signals that tell your brain you're full. The result: You eat a lot more. Plus, studies show that junk food can be addictive; the more you eat it, the more you need to get the same feel-good effects. "One handful of potato chips won't cut it any longer, so you keep eating and eating," Frutchey says.
Use it to lose it. Clean up your diet. Swap in whole, unprocessed foods, including vegetables, lean protein, and healthy fats that will fill you up and give you the biggest nutritional bang for your calorie buck. In a few weeks, as your brain starts receiving regular hunger and fullness signals once again, you'll notice that you feel less hungry overall and naturally start cutting back on the amount you eat.
While you're at it, log each meal. Keeping a daily food diary leads to significant weight loss because it makes you accountable, research shows. One study published in the American Journal of Preventive Medicine found that people who kept daily food records lost about twice as much weight as those who didn't.
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