Your weight loss plan is not going to work.

You’re not considering your genetics

Scientists are learning there’s no one-size-fits-all diet plan, so what helps one person lose weight could actually make someone else gain weight.

Trial and error is an option, but to get clearer answers on what will or won’t work for you, consider over-the-counter genetic testing.

?Although the majority of your weight status is influenced by your environment and lifestyle choices, some of the way your body stores fat, as well as your body weight, is determined by genes.

If you’re cutting calories but not getting the proper vitamins, protein, and fiber you need, your weight loss plan is not going to work.?

Depending on what you consume, calories from nutrients such as protein and unsaturated fat keep you full for an extended period, whereas calories from simple sugars digest rapidly.

Calorie restriction leads to slower metabolic rate, which means without enough calories, your body goes into survival mode, slowing down your metabolism to conserve energy and prevent weight loss.

?Focus on improving the nutritional quality of your diet rather than your calorie intake for improved body weight and health.

Intrigued??

As with cutting calories, skipping meals isn’t effective for healthy weight loss. Ignoring hunger cues throws off the signaling in your body.

Energy intake, or what’s consumed, and expenditure, or what’s burned, is coordinated by signals from several systems, including the endocrine, adipose tissue, neurologic, and gastrointestinal systems.

Chemical signals that increase and decrease appetite are sent to the brain.

This weight regulation system helps maintain a healthy weight for most people by modifying hunger, activity, and metabolism to keep the body weight within a target.

?Moving below this target, or set point, by skipping meals can be challenging because the brain’s energy-balance system goes into action, pushing the weight back to its set point or even above.

?That means you’re basically fighting with your body over where your weight should be. Instead, listen to your body’s signals, eating when you are hungry and stopping when you are full.?

So, if your goal is to eat less, how can you still satisfy your body’s hunger signals?

Disclaimer:?The information on this POST is not intended or implied to be a substitute for professional advice. The opinions expressed within this article are the personal opinions of the author. All content, including text, graphics, images and information, contained on or available through this article is for general information purposes / educational purposes only, and to ensure discussion or debate.

Thank you ….The trick may be in changing?how?you eat as well as?what?you eat.

Tuning into your body through “mindful eating,” which means being acutely aware of everything you put into your mouth, how it tastes, smells, feels, and how it satisfies.

Take small bites of food and chew it slowly, stopping two or three times during a meal to determine if you are hungry or if you feel satisfied.

If you get into the habit of mindful eating, you’ll be less likely to finish off those extra bites of mac and cheese from your kid’s plate.

Another strategy is to change up your plate size serving themselves food on larger plates dished out more, consumed more, and wasted more.

Also, be mindful of other triggers that promote overeating, including noshing directly from the package, favoring buffet meals, more choices lead to higher food consumption, and succumbing to the temptations of ever-present food advertisements.

?Eliminate distractions while eating.

?Are you watching television, working through lunch, eating at your desk, or while driving in your car?

It is important to disengage and focus on the meal, which will allow a person to experience hunger and satiety.

Do you want to add a word or two?....

There are so many diets out there that claim to be the best way to lose weight—or even to be the healthiest way—and most require you to avoid whole food groups, as with Atkins and Paleo.

Atkins, alkaline, blood type, Weight Watchers,?Paleo, Zone—all of these diets either restrict calories or specific macronutrient composition and for the most part lead to temporary weight loss because they’re not sustainable for the long-term.

Meals that contain lean protein, complex carbohydrates, fiber, and healthy fats offer longer satiety.

Nutrient-dense foods will provide the needed vitamin and minerals and will help maintain a feeling of fullness. And this will help you stick to your goals long-term.?

It’s easy to think you’re going to eat healthy—until life gets in the way.

Families have busy schedules and it may be easier to pick up fast food or to snack on the run, but the portion sizes may lead to weight gain.

If you can expect and plan for these situations, you can help avoid a diet fail.

?Cook large batches of meals when you have the time and freeze them for later so you don’t have to start from scratch every night.

?Fruit and veggie side dishes can also be frozen and pulled out for a quick meal or snack.

Keep healthy snacks like nuts, apple slices with peanut butter, popcorn, or healthy granola bars on hand. And don’t toss those leftovers—use them.

Make chicken salad with yogurt, nuts, and, fruit from that leftover roasted chicken.

?Mix in last night’s veggies with scrambled eggs, which can be cooked in seconds, for a healthy breakfast.

Always keep a supply of beans, avocado, and hard-boiled eggs on hand for quick, satisfying lunches.

Beans or legumes make great plant-protein additions to salads, and hard-boiled eggs mixed with avocado make great egg salad sandwiches.

Your Comments….

You’re not drinking enough water

The benefits of water work in several ways. First, water is good for the workings of your body. “The body is composed of 50 to 60 percent water, so it’s a necessary nutrient to maintain body fluids.

It also helps fill you up, so you eat less. And drinking water is healthier than other liquids like juice.

Water isn’t the key to weight loss, but it can substitute for sugar-sweetened beverages, which decreases calories increasing intake of fruits and veggies that have a higher water content, such as watermelon, strawberries, grapefruit, cantaloupe, cucumber, lettuce, celery, radish, and tomato.

Eating right is only one aspect of achieving a healthy weight—you can’t downplay the importance of exercise.

If you have been adjusting your food intake without seeing the scale move, it may be because diet is just one part of the weight loss puzzle.

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