Weight Loss Guide: Science, Hacks, Tips, Diets & More

By Ayush Rawat

Have you also tried hundreds of methods to loose weight and few inches but nothing worked out or even backfired with some side effects and now you are frustrated and depressed because life has became very dull because of all this ?

This is all because of everything you believe about how to lose weight is wrong.

Yes, loosing a few pounds is not just a one thing, weightloss depends upon many factors and circumstances.

But do not worry anymore, 
In this all rounder book, you will find the whole science behind the body fat and weight also it will provide you all the hacks, diets, exercises, methods and tips you need to overcome your obesity and live your life to the fullest without any hesitation.

Make sure to follow all the guidelines provided in the book and stay motivated for your weight loss journey.

Thank you. 

• Language: English
• Publisher: Ayush Rawat
• Release date: Jan 14, 2021
• ISBN: 9791220255660

Book preview

program

How many calories do you eat, per bite?

That’s what the best foods for weight loss are all about. Their calorie density, which is the number of calories contained in any given weight of food, is low.

Here’s a good example. With a bowl of fettuccine Alfredo, you’re taking in about 50 calories per bite. Now, if you switch the Alfredo for a bowl of whole-wheat pasta with roasted veggies and marinara, your calorie intake is slashed to less than 25 calories per bite.

Keep in mind that research shows we tend to eat a similar weight of food despite changes in calorie density. That’s right, a bowl of pasta is a bowl of pasta. So when we’re eating ad libitum (till we’re satisfied and full), it’s easy to see which bowl of pasta would end up making us more calorie dense.

Ad libitum eating

It’s important to eat ad libitum. We shouldn’t stuff ourselves, but we do need to feel comfortably full. Otherwise, we end up crazy-hungry. But unfortunately, ad libitum eating is not what traditional weight-loss strategies have taught us for the past 100 years. Dieters have been told to focus mainly on how much they eat rather than on what they eat. They’ve been told to cut portion sizes and/or use their will power to override hunger in an attempt to create a negative calorie balance and reduce body fat stores.

Ad libitum eating in the research world means that the people (or animals) being studied are free to eat as much as they want. There are no restrictions.

Frustration, failure

But what’s been created for most people is a lot of frustration and failure, and, ultimately, more weight gain.

Typically, the calorie-restricted diet has also been accompanied by recommendations to increase calories burned by exercise. From the point of view of physics, it seems rational enough: Excessive energy stores (largely body fat) should be reduced by consciously restricting calorie intake and consciously increasing calories burned.

However, this approach has had limited long-term success. First of all, few people can continue for weeks, let alone months and years, using will power to limit calorie intake when they are hungry much of the time. Indeed, it is clear this strategy usually fails because while more Americans are going on diet and exercise programs, there has been a steady rise in the average American’s body mass index (BMI). Today, roughly two-thirds of adults are overweight or obese, childhood obesity has more than doubled in the past 30 years.

Exercise failures

There’s more troubling news regarding the small-portion, live-with-hunger approach. Not only does it sabotage your diet, it sabotages your efforts to exercise. Growing evidence is finding that human beings, like other mammals, are biologically programmed to become less active in the face of limited energy (calorie) intake and chronic hunger.

Eating disorders

Moreover, asking people to live with chronic hunger by consciously restricting their food intake creates an unresolvable conflict between our evolutionarily ingrained hunger drive (I’ve gotta eat to survive!) and our intellectual will to eat less. Growing research also suggests that this unresolvable conflict plays a major role in the development of eating disorders. Yes, we’re making ourselves sick, both psychologically and physiologically, by fighting our instinctual drive to eat when hungry.

New science

But there’s good news. In recent years, some researchers have shifted their focus away from counting and consciously limiting calorie intake. Instead, they are concentrating more on what is being eaten (or not eaten) and on how people can maintain satiety (the feeling of fullness) at a much lower calorie cost.

Studies led by Dr. Barbara Rolls at Pennsylvania State University as well as those of Drs. James Barnard and Christian Roberts at UCLA, who are following people attending the Pritikin Longevity Center, are particularly enlightening. They have documented that one of the best ways of reducing calorie intake without triggering increased hunger is to reduce the calorie density of the foods consumed. Put simply, a bowl of pasta with veggies and marinara can fill us up just as well as a bowl of pasta with cheesy Alfredo, but for less than half the calorie cost.

Best foods for weight loss

There are many ways to reduce the calorie density of a meal. Three of the most common include:

Reducing the amount of fat (fat is far more calorie-dense than sugar, starch, or protein),

Increasing the water content of food (as opposed to simply drinking water with a meal),

Increasing the intake of foods, such as fruits and vegetables, which are naturally less calorie dense.

To study the efficacy of these three methods of cutting calorie density, Dr. Rolls and associates recently published research in which they recruited 62 healthy adults. (None was on a calorie-restricted diet, nor were they smokers, athletes in training, or taking drugs that could affect appetite.) They were between the ages of 20 and 45. Fifty-nine of them completed the study.

One day a week for four weeks, the Penn State scientists provided breakfast, lunch, dinner, and an evening snack. They reduced the calorie density of the entrees by 20% using one of three methods:

Decreasing fat (using less oil or butter)

Increasing water content (for example, turning casseroles into soups), or

Increasing fruit and vegetable content (more fruit, for example, at breakfast, and more vegetables added to lunch and dinner entrees).

It was a crossover design, meaning that over the four-week period, and in random order, each subject got one control day (a standard meal with no calorie density reductions) plus three other days, each day featuring a different calorie-density-reduction approach.

On test days, they were fed either the control meal or the same entrées but altered so that calorie density was reduced by 20% using one of the three strategies. Entrée portion sizes were large enough so that the subjects could consume as much as they desired of the test meals. Leftovers were weighed to determine precisely how much was eaten of each of the test meals.

Feeling full on a lot fewer calories

The results were dramatic.

The average reduction in ad libitum calorie intake was:

1. 396 fewer calories consumed on the days when the entrees had less fat

2. 308 fewer calories on the days when the entrees had more fruits and vegetables

3. 230 fewer calories on the days when the entrees were cooked with extra water

Compared to the control day, the average calorie intake was reduced by 15% on the days when fat was cut, 11% on the days when fruit and veggies were added, and 9% on the days when water was added. The calorie content of the manipulated entrees accounted for two-thirds of total calorie intake on the test days.

So what does it all mean?

This study affirms, as many have before, that we can in fact cut calories and, at the same time, eat till we’re full and satisfied when we reduce the calorie density of the foods we eat. The research found that all three strategies to reduce calorie density led to