The Truth About Weight Loss

Losing weight can be a difficult undertaking, and there are some hard truths to remember that go along with it.

It takes time. It may be tempting to jump on the latest diet fad or obsessively count calories, but while short sighted strategies may yield some quick initial results, most people gain the weight right back in short order. Losing weight and keeping it off takes time, and it should be done slowly in order to be sustainable. Think lifestyle change, not diet.

The number on the scale is only a part of the picture. Many of us obsess over the number on the scale, but it’s only part of the picture, and a small part at that. Muscle weighs more than fat, so if we’re hitting the gym and packing on muscle the number on the scale may even go up, especially if we’re hydrating properly.

Exercise is important, but don’t overdo it. Exercise is an important part of a balanced lifestyle, but it’s worth taking into account the fact that no amount of exercise will ever make up for a poor diet. Some people hit the gym hard, however, putting the body into a state of conservation in which it holds on to fat cells for survival, only making it harder to burn that fat. Short, efficient sessions at the gym, combined with rest, lots of water, and healthy eating are always the best bet.

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Sustainable Strategies for Intermittent Fasting

Far more than a mere diet fad, intermittent fasting can be an effective way to maintain a healthy body weight and composition, not just in the short term, but for the rest of your life. Rather than a restrictive regimen designed to maximize immediate results, intermittent fasting should be thought of as a lifestyle change, one that should be approached with a sustainable strategy. Here are a few strategies to consider:

The 5:2 strategy: An excellent starting point for the uninitiated, the 5:2 strategy involves eating as you normally would for 5 days of the week, with 2 days a week of fasting. The fasting days can be one after the other, or spaced throughout the week, and can be 14, 16, 18, or even 20 hour fasts depending on your preference and ability.

The daily restricted time window: Exactly what it sounds like, this strategy involves daily fasting, with restricted time windows during which you can eat. One example would be the 18:6 approach: 18 hours of fasting and 6 hours during which you can eat. Other options could be the 20:4, 16:8, 14:10, or 12:12 approach.

The full day fast: Although not recommended for beginners, great results can be obtained from a full 24 hours of fasting once a week, possibly even twice a week if done safely while ensuring proper nutrition throughout the week.

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Surprisingly Sugary Foods to Avoid

We’re often told we should be eating less sugar, but with sugar making its way into a surprising number of foods it can be tough to do. Here are three surprisingly sugary foods worth taking note of, they may inspire you to start checking labels next time you’re grocery shopping.

Breakfast cereals. It’s how many of us start our day, and often advertised as part of a nutritious breakfast, but many of our favorite breakfast cereals are loaded with added sugar. Some, in fact, will contain as many as many as 15g of sugar per serving. It’s well worth checking nutrition labels before buying your next box.

Barbeque sauce. For many, BBQ sauce is an absolute necessity for the summer, but while it’s a staple of summertime foods, it’s also packed with plenty of sugar. With ingredients that typically include corn syrup, brown sugar, molasses, or honey, each serving of BBQ sauce can contain roughly 10g of sugar, a number which can quickly add up considering the average serving is anywhere from a mere tablespoon to a tablespoon and a half.

Fruit juices. While fruit juices may seem like a healthier alternative to sugary sodas, commercially processed juices often contain just as much sugar per serving. Even though some juices claim to be 100% natural and only contain natural juices, they can still contain as much as 30 grams of sugar per 10 oz serving, which is a considerable amount to consume in one sitting.

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