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Have you ever struggled with losing weight and gaining it back and wondered what went wrong? For years, we’ve been told that the key to losing weight is to “eat less and move more.” It sounds simple, but many of us experience a pattern: We start off well, then fall back into old habits and the weight goes back on, leaving us feeling depressed. Before you blame yourself or consider drastic alternatives like Ozempic, review the evidence behind weight loss. A few simple nutrition-focused habits can give you long-term results. Keep in mind: It’s not just about counting calories!
Is weight gain caused only by calories?
Gaining weight doesn’t just mean eating more calories than you use; It’s more complicated than that. A major factor is often an imbalance in hormones, particularly insulin, which helps control how our bodies process and store energy. “When we eat too much sugar and refined carbohydrates, our insulin levels can rise and fall,” clinical nutritionist Shabana Parveen tells Health Shots. This increase in insulin also makes us feel hungrier, creating a difficult cycle to break. Instead of worrying about the scale or the latest diet trends, focus on building healthy habits. This approach can lead to real, lasting change.
1. Reduce visible and hidden sugars in your diet
Sugar can lead to weight gain, contains empty calories and causes insulin production in the body. The average person eats about 17 teaspoons of added sugar per day, far above the recommended limit. “Start checking food labels carefully; hidden sugars can be found in items like ketchup, sauces, and cereals,” says the nutritionist. Pay attention to ingredients like sucrose, glucose and high fructose corn syrup. Whenever possible, choose whole, unprocessed foods and use natural sweeteners such as fresh fruit.
2. Reduce your intake of refined grains
Bread, pasta and pastries may be staples in many diets, but consuming refined grains can spike your insulin levels just as effectively as sugar. Instead, swap out white flour for whole-grain options like quinoa, brown rice, or millet. “Not only are they healthy, but they also keep you satiated for longer, reducing those pesky cravings that lead to overeating,” says Parveen. The nutrients and fiber present in whole grains can help control your blood sugar levels, making it easier to control your weight without going to the gym.
3. Prioritize protein
If you’re still counting calories, consider focusing on the quality of your food instead of just quantity. Protein is an important component of a balanced diet and can aid weight loss. “Try to get at least 30% of your daily calories from protein,” experts share. This can include foods like lean meats, eggs, beans and dairy at each meal. Protein helps build and repair tissues and keeps you feeling full.
4. Healthy Natural Fats
Fat is not bad for you. In fact, adding healthy fats to your diet can make a big difference. Foods like avocado, nuts, seeds and olive oil can help keep you full. “These fats are less likely to cause a sharp increase in insulin levels,” the expert says. Since dietary fat takes longer to digest, you’ll feel satisfied longer. This makes it easier to avoid unhealthy snacks.
5. Increase your fiber intake and use vinegar wisely
Fiber is helpful for weight management. It slows down the rate of sugar absorption, thereby helping to control insulin levels. Eat whole foods like vegetables, fruits, nuts and legumes. “Adding vinegar to your diet can also reduce insulin spikes,” says the Clinical Nutritionist. A simple tip is to mix vinegar, such as balsamic or apple cider vinegar, with olive oil for a delicious salad dressing that adds flavor and helps keep your blood sugar stable.
6. Practice intermittent fasting
Using intermittent fasting can help you manage insulin resistance and lose fat. It also helps your body adjust to changes in the amount of energy you take in. “If you’re new to fasting, it may seem challenging at first, but with practice it gets easier and you may feel more empowered,” says Parveen. A good place to start is the 16/8 method: eat during an 8-hour period and fast for the next 16 hours.
7. Manage stress and prioritize sleep
Two important things that can affect your weight are stress and sleep. When you’re stressed, your body produces more cortisol, which can increase cravings and lead to weight gain. “One should try meditation, deep breathing or exercise to manage stress. Getting adequate sleep is also important. Aim for 7-9 hours of sleep every night,” the expert says. Good sleep helps balance your hormones and keep your appetite hormones under control, so they support your weight goals instead of working against you.
,Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about a medical condition.)
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