The Best Way to Lose Weight: Small Changes Give You Significant Health Gains

Last Reviewed 03/11/2016


There's no question that losing unwanted pounds can help you achieve significant health results. Now, a new study published in the February issue of Cell Metabolism demonstrated that losing just 5% of your body weight can result in significant health improvements.

For this study led by a researcher from the Washington University School of Medicine, the researchers compared the health outcomes of 40 obese participants who either maintained their current weight or lost 5%, 10%, or 15% of their body weight. What they found is that the 19 participants who lost just 5% of their body weight had improvements in insulin sensitivity, as well as and beta cell function which are the cells that store and release insulin. Plus, those who lost 10% of their body weight achieved even greater improvements.

What's the Best Way to Lose Weight? 

With weight loss small, steady changes in your lifestyle can yield big results. Here are my top tips for taking off the pounds.

1. Boost your metabolism with green tea. The catechins in green tea help to inhibit the enzyme that breaks down norepinephrine, so it stays in your system longer—keeping your metabolism up so you burn more calories.

2. Restrict carbohydrates to 10-20% of your daily caloric intake, and nix wheat, white flour, and sugar to lose the weight. This includes removing alcohol from your diet since wine, beer, or any alcohol is converted to sugar in the body.

3. Eat plenty of foods that are rich in fiber, especially plant-based fiber found in fruits, vegetables, oat bran, lentils, chickpeas, and more. 

4. Increase your intake of healthy-fat foods, including coconut oil, olive oil, and the essential fatty acids found in foods like wild caught salmon and sardines. 

5. Drink lots of clean, filtered water—strive for at least eight glasses a day. 

6. Consume large amounts of green foods, including green “superfoods” supplements.

7. Exercise regularly with activities you really enjoy, like walking, dancing, or swimming.

8. Get adequate rest and sleep every day. Plus, maintain a wholesome balance between work, play, and family time.

9. Supplement your diet with a good, daily, natural multi-nutrient preparation. 


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