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This is because fiber helps control your appetite to keep you fuller for longer 33 , 34 , This could lead to a loss of up to 4.

Aside from appetite, the effects of fiber on weight loss are controversial. Nonetheless, the fact that fiber is filling may help protect your waistline.

You can increase your fiber intake by eating more vegetables, especially beans and legumes. Alternatively, you can try taking a soluble fiber supplement like glucomannan.

Research shows that you burn 8 calories for every 20 steps you climb. While 8 calories may seem insignificant, it can easily add up to an extra hundred calories per day if you often travel between many floors In addition, studies show that people who take the stairs have improved overall fitness and better heart and brain health 38 , 39 , When people are hungry, they are more likely to eat larger portions of food.

In addition, hunger can increase your cravings for unhealthy foods 41 , 42 , Just remember to keep your portion sizes at meals in check.

Otherwise, eating too many healthy snacks alongside large meals can still affect your waistline. You can find many delicious healthy snack ideas here.

Healthy fats like avocado, coconut oil and olive oil are an important part of a healthy diet. For example, a single tablespoon of olive oil contains calories.

If you add multiple spoons of oil to your meals, the calories can add up quickly Although healthy fats are high in calories, they are nutritious and should not be avoided.

Instead, aim to get most of the fat in your diet from whole foods like salmon and avocado. These foods are more filling than oils alone.

In addition, aim to eat a good balance of healthy fats, lean proteins, fruits and vegetables. This should naturally balance out your diet and lower your daily calorie intake.

Not only can a shopping list help you save money, but it can also stop you from making impulse purchases, which are often unhealthy. In fact, several studies have found that people who shop with a grocery list are more likely to eat healthier, carry less weight and save more money 45 , This popular beverage is not only energizing, but it is also loaded with antioxidants and beneficial nutrients.

However, research shows that over two-thirds of Americans add cream, sugar, milk and other additives to their coffee , which can make it unhealthy.

This means your coffee habit might be contributing to fat gain For example, a tall latte from Starbucks has calories. Making a switch to black coffee can provide you with the same caffeine hit without the extra calories 49 , Fewer than 1 in 10 Americans meet the recommendations for fruit and vegetable intake Not only are fruits and vegetables loaded with beneficial nutrients, but they are also quite low in calories, which is great for your waistline Many studies have also shown that people who eat more vegetables and fruits are more likely to be at a healthier weight 54 , For example, common salad dressings like ranch, bleu cheese and Caesar dressings contain between to calories per standard serving 56 , 57 , To put this into perspective, it would take you 30 minutes of walking at a moderate pace to burn off just the salad dressing Instead, try to cut back on the salad dressings as much as possible, as they can easily add calories to your diet.

Or better yet, opt for a low-calorie salad dressing like a vinaigrette. In one study of 11 people, scientists found that people who had regular mealtimes felt less hungry before a meal and more full after a meal.

This means people with irregular mealtimes may often feel more hungry and eat more food Most concerning is that people who have irregular mealtimes have a higher risk of chronic diseases.

This includes metabolic syndrome, heart disease, insulin resistance and poor blood sugar control 60 , This internal clock helps regular processes like appetite, metabolism and digestion, so irregular eating may disrupt their rhythm 61 , 62 , People often find it easier to eat healthy during the week because they typically have a daily routine with their work and life commitments.

Conversely, weekends tend to have less structure. In addition, people may be around more unhealthy temptations, which can lead to weight gain.

In one study, scientists observed the diet and exercise habits of 48 people. They found that people gained weight on weekends, as they ate more food and were less active Fortunately, you also have more time on the weekends to go outdoors and exercise.

Moreover, you can avoid temptation by removing unhealthy foods from the household. By following just a few of the tips in this article, you can make sure you get the most out of your healthy diet and exercise routine and avoid sabotaging it by accident.

Some foods are more likely to cause symptoms of addiction than others. This article provides a list of the 18 most addictive and the 17 least…. This is a detailed article about alcohol and its health effects.

It examines both the pros and cons, helping you make an informed decision. Most people who lose weight end up gaining it back within a year.

Here are 17 effective ways to maintain your weight loss for good. Please log in or register to post comments. Spam comments are visible to you only, you can delete them or mark as not spam Delete all.

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