Lose More Weight By Making These Tiny Changes To Your Diet

It’s no secret that our metabolisms slow down as we get older, but sometimes it feel more like a screeching halt than a gentle stop.

Still, a slower metabolism doesn’t mean you have to give up on your dream body! In fact, a new study has found that making consistent changes to your eating habits can lead to big weight-loss results over time.

The eye-opening study, which was published in the American Journal of Clinical Nutrition, followed more than 120,000 people for 16 years and made a startling discovery about weight gain.

The researchers found that the people who ate more high glycemic foods—like refined sugars, grains, and starches—gained more weight over time than those who followed low glycemic diets—by eating foods like nuts, dairy, and certain fruits and vegetables.

It shouldn’t be too surprising that eating refined sugars and starches will make you gain more weight than eating healthy fruits and veggies.

However, the researchers found a few other important key habits that can end up making a huge difference on the scale in the long-run:

1. Low-fat vs. Full-fat Dairy: There are plenty of conflicting debates surrounding dairy. While many experts say milk and dairy products can help you lose weight, others still believe the exact opposite is true. In this particular study, researchers were surprised to find that there was no difference in weight gain between those who ate full-fat and low-fat dairy products.
2. Fats & Lean Protein: The participants in this study gained the least amount of weight over time by eating nuts, yogurt, seafood, and skinless chicken. In fact, those who ate these particular foods lost the most weight throughout the study.
3. Red Meat: Unfortunately for steak lovers, the researchers found that red and processed meat intake must be associated with weight gain. Pairing red meat with refined grains and starches led to the most weight gain.
4. Meat & Veggies: The good news is that you can still enjoy a good burger every once in a while by pairing it with low-GI foods—like vegetables! So, swap those mashed potatoes out for a handful of broccoli, and you’ll have a much healthier meal on your plate.
5. Eggs & Cheese: Here’s the trickiest part of the study. While the researchers found that eating tasty foods like eggs and cheese with high-GI foods was linked to weight gain, pairing these foods with low-GI foods actually led to weight loss!

Best Diet

While there’s no such thing as the Holy Grail of diets, this study has pinpointed some of the best foods for weight loss over time. The researchers agree that diets rich in protein—like fish, nuts, and yogurt—will generally help prevent unwanted weight gain. Avoiding refined sugars, grains, and starches can also stop your body from packing on the pounds. If you’re truly determined to lose weight, now may be the best time to cut red meat from your diet!

Which part about this study's findings surprised you the most? Tell us in the comments!

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