Introduction
If you’re looking to lose weight, you’re not alone. Over 6,000 people have successfully lost 50 pounds or more by following the Eat This Not That program. This program is based on four simple steps that have been proven to work. By following these steps, you can achieve the same success as the thousands of people who have already lost 50 pounds or more. In this article, we’ll discuss the four steps of the Eat This Not That program and how you can use them to reach your weight loss goals.
Over 6,000 People Who Lost 50 Pounds Agree These 4 Steps Work — Eat This Not That
If you’re looking to lose weight, you’re not alone. Over 6,000 people have successfully lost 50 pounds or more, and they all agree that these four steps are key to their success.
Step 1: Eat More Protein
Protein is essential for weight loss. It helps you feel fuller for longer, and it helps your body burn more calories. Aim to get at least 25-30 grams of protein at each meal. Good sources of protein include lean meats, fish, eggs, nuts, and legumes.
Step 2: Cut Out Refined Carbs
Refined carbs like white bread, white rice, and sugary snacks are high in calories and low in nutrition. They can cause blood sugar spikes and cravings, making it harder to stick to your diet. Instead, opt for complex carbs like whole grains, fruits, and vegetables.
Step 3: Increase Your Fiber Intake
Fiber helps you feel fuller for longer and can help reduce cravings. Aim to get at least 25-30 grams of fiber per day. Good sources of fiber include fruits, vegetables, legumes, nuts, and whole grains.
Step 4: Eat This Not That
Making healthy food choices is essential for weight loss. Choose nutrient-dense foods like lean proteins, fruits, vegetables, and whole grains. Avoid processed foods, sugary snacks, and fried foods. Eating this way will help you stay on track and reach your weight loss goals.
Although losing weight can be a challenge, many people find that the toughest aspect of weight loss is preventing those pounds from creeping back. According to one meta-analysis, more than half of lost weight is regained within two years, and by five years, that number zooms up to 80%.
So, what are those who are successful in keeping the weight off doing right? A new study in the journal Obesity reveals their top strategies.
Researchers surveyed more than 6,000 participants in a weight-loss program WW who had lost more than 50 pounds and kept it off for over three years. Answering questions about their motivations and tactics, these were the most cited tips. Keep reading to find out how to keep those extra pounds off, then check out Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.
Perseverance was the biggest theme in the survey responses, and also a key method for dealing with inevitable setbacks, according to lead researcher Suzanne Phelan, PhD, in the department of kinesiology and public health at California Polytechnic State University. By having a long-term view, it was much easier to restart quickly instead of giving up the effort to maintain control over consumption levels, she says.
For nearly everyone who was successful in maintaining their weight loss, tracking food had become a daily habit, even after hitting their “goal weight.” One maintainer advised, “You have to get up every day and make a choice to track and eat right. This is a lifestyle change, not a diet.”
Another notable strategy is not to think about weight at all as a primary motivator. Weight loss maintainers noted that the most important changes were “non-scale victories” like reduced pain, better control of chronic medical conditions, feeling a greater sense of confidence as well as more ease in their bodies, and having more consistent energy and lighter moods.
As one maintainer noted, “Think of changing your eating habits as part of creating a healthy lifestyle.” That means weight loss comes as a result, or even a side effect, of that shift instead of being the main focus in itself. That also helps you pivot toward other healthy changes that have been shown to improve weight loss maintenance, like daily activity, quality sleep, and reduced stress.
For more on weight loss, check out 26 Worst Belly Fat Myths, According to Experts.
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