Ready to unlock the secrets to weight loss and better health? Top obesity researchers have revealed six habits that can set you up for success.
GLP-1 medications might be a popular tool for weight loss, but long-term results still rely on making smart food choices and sustainable lifestyle changes. The groundbreaking POUNDS Lost trial—the largest and longest study on diet and weight loss—uncovered that those who lost the most weight during the study had several habits in common that contributed to their success.
They Ate More Protein
Protein isn’t just for bodybuilders—it’s the secret to sustainable weight loss. Participants who significantly increased their protein intake lost an average of 16.5 lbs.—three times more than those who consumed the least.
Why Protein Works:
- Thermogenic Effect: Protein needs more energy to digest than carbs or fat, so you burn more calories when you eat it.
- Makes You Feel Full: This helps to reduce cravings and overall food intake.
- Muscle Maintenance: Protein helps preserve lean muscle, which keeps your metabolism revving.
How to Get More Protein:
- Breakfast Boost: Start with eggs, Greek yogurt, or a protein smoothie.
- Smart Snacks: Choose protein-packed options like cheese sticks, hard-boiled eggs, or a handful of nuts.
- Dinner Upgrade: Incorporate lean proteins like chicken, turkey, fish, or tofu into your meals.
They Consumed More Fiber
Did you know that fiber isn’t just for digestion? Participants who increased their fiber intake the most during the first six months of the study lost an average of 23 lbs.—nearly double the weight loss of those who ate the least fiber.
Why Fiber Works:
- You’ll Feel Full Longer: Fiber slows digestion, helping you stay satisfied after meals.
- Hormonal Benefits: It stimulates the release of GLP-1, an appetite-suppressing hormone that’s also mimicked by GLP-1 medications.
- Blood Sugar Balance: Fiber helps regulate blood sugar levels, preventing energy crashes and cravings.
How to Get More Fiber:
Choose high-fiber foods like fruits, vegetables, whole grains, and legumes. Small changes, such as swapping white bread for whole-grain bread or adding beans to a salad, can make a noticeable difference.
They Cut Back on Ultra-Processed Foods
Ultra-processed foods are designed to make you overeat—and the study shows just how much they can sabotage your weight loss. Participants who avoided ultra-processed foods lost an average of 18.2 lbs., while those who consumed the most lost just 11.6 lbs.
Why Processed Foods Harm Your Goals:
- Empty Calories: These foods are high in calories but low in nutrients.
- Causes You to Overeat: Additives and flavorings in ultra-processed foods can overstimulate your appetite.
- Increases Cravings: Processed foods often lead to blood sugar spikes and crashes, leaving you hungrier.
How to Avoid Processed Foods:
Gradually replace processed snacks and meals with whole, minimally processed options. For example, swap sugary cereals for oatmeal or replace chips with raw vegetables and hummus.
They Embraced Variety
Eating the same thing every day gets boring—and the study shows that boredom can derail your efforts. Participants who embraced a variety of healthy foods lost more weight and saw bigger reductions in their waistlines and body fat.
Why Variety Works:
- Nutrient Diversity: Different foods provide different nutrients your body needs to thrive.
- Diet Enjoyment: A variety of flavors and textures keeps meals exciting, making it easier to stick with your plan.
- Sustainability: Mixing it up reduces feelings of restriction, so you’re less likely to quit your diet.
How to Add Variety:
- Color Your Plate: Incorporate colorful fruits and veggies like bell peppers, blueberries, and spinach.
- Try New Recipes: Experiment with cuisines like Mediterranean, Asian, or Latin American for fresh inspiration.
- Switch Proteins: Rotate between chicken, fish, tofu, and beans to keep things interesting.
They Exercised More
Exercise isn’t just about burning calories—it’s about maintaining momentum. Participants who increased their physical activity saw greater weight loss and were more likely to keep it off.
Why Movement Matters:
- Boosts Fat Loss: Regular activity helps your body burn fat more efficiently.
- Preserves Muscle: Exercise prevents muscle loss, which can happen during weight loss.
- Supports Maintenance: Staying active helps you keep the weight off long-term.
How to Get More Activity:
Incorporate movement into your daily routine, such as walking, cycling, or taking the stairs instead of the elevator. Use a step tracker to monitor progress, aiming for gradual increases in activity levels.
They Got Better Sleep
Sleep isn’t just rest—it’s recovery, and it’s essential for weight loss. Participants with poor sleep were three times more likely to struggle with losing weight.
Why Sleep is Key:
- Hormone Reset: Sleep regulates hunger hormones like ghrelin and leptin, which control your appetite.
- Cravings Control: Lack of sleep triggers cravings for high-fat, high-sugar foods.
- Better Energy: Good sleep helps you stay motivated and energetic for workouts and healthy meal prep.
How to Improve Sleep:
- Set a Schedule: Go to bed and wake up at the same time every day.
- Create a Routine: Wind down with calming activities like reading or meditating before bed.
- Limit Screen Time: Avoid screens at least an hour before sleep to help your brain relax.
Ready to transform your habits? Book an appointment today to learn how Red Mountain can help you lose weight and improve your overall health.