Lose weight more

While some people respond well to counting calories or similar restrictive methods, others respond better to having more freedom in planning their weight-loss programs. Being free to simply avoid fried foods or cut back on refined carbs can set them up for success. Some experts believe that successfully managing your weight comes down to a simple equation: If you eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why is losing weight so hard?

A different way of viewing weight loss identifies the problem as not one of consuming too many calories, but rather the way the body accumulates fat after consuming carbohydrates—in particular the role of the hormone insulin. When you eat a meal, carbohydrates from the food enter your bloodstream as glucose. In order to keep your blood sugar levels in check, your body always burns off this glucose before it burns off fat from a meal.

If you eat a carbohydrate-rich meal lots of pasta, rice, bread, or French fries, for example , your body releases insulin to help with the influx of all this glucose into your blood. The result is that you gain weight and your body now requires more fuel to burn, so you eat more.

Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs. Most low-carb diets advocate replacing carbs with protein and fat, which could have some negative long-term effects on your health.

If you do try a low-carb diet, you can reduce your risks and limit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating plenty of leafy green and non-starchy vegetables.

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But while our low-fat options have exploded, so have obesity rates. The Mediterranean diet emphasizes eating good fats and good carbs along with large quantities of fresh fruits and vegetables, nuts, fish, and olive oil—and only modest amounts of meat and cheese.

The Mediterranean diet is more than just about food, though. Regular physical activity and sharing meals with others are also major components. Do you snack in front of the TV at the end of a stressful day?

Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts. Stressed — find healthier ways to calm yourself. Try yoga, meditation, or soaking in a hot bath.

Low on energy — find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap. Lonely or bored — reach out to others instead of reaching for the refrigerator. Avoid distractions while eating. Try not to eat while working, watching TV, or driving. Pay attention. Eat slowly , savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes.

Mix things up to focus on the experience of eating.

Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand. Stop eating before you are full. Permanent weight loss requires making healthy changes to your lifestyle and food choices. To stay motivated:. Find a cheering section.

1. Eat more vegetables

Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—to get the encouragement you need. Slow and steady wins the race. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. Set goals to keep you motivated.

Use tools to track your progress. Because you've already improved your diet and increased your exercise, you've already improved your health.

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If you're overweight or obese, even modest weight loss improves chronic health conditions related to being overweight. Whatever you do, don't give up and revert to your old eating and exercise habits. That may cause you to regain the weight you've lost. Celebrate your success and continue your efforts to maintain your weight loss. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

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Sign up now. Getting past a weight-loss plateau Just because your weight loss has stalled, don't revert to bad habits. By Mayo Clinic Staff. Changes in energy expenditure with weight gain and weight loss in humans. Current Obesity Report. Bray GA, et al. Obesity in adults: Dietary therapy. Accessed Jan.

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Thomas DM, et al. Effect of dietary adherence on the body weight plateau: A mathematical model incorporating intermittent compliance with energy intake prescription. Raisins have a high energy density — 1 cup of raisins has about calories.