We’ve officially gotten past the second week of a new year, and that means many people are in the thick of their health and weight loss journeys.
Losing weight is not easy for everyone, and living in a digital age, where there are a lot of influencers and social media users telling you the best ways to go about it, it can be hard to lose sight of the researched and legitimate advice. Of course, counting calories and eating in a calorie deficit has long been proven as an effective form of losing weight, but it’s not for everyone. Therefore, we spoke to a dietitian about a ‘rule’ that matters just as much, if not more, than calorie counting for “sustainable” weight loss. Read more about what she had to say below.
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The Rule You Should Be Following On A Weight Loss Journey—That's Not Calorie Counting
For years and years, research and people's personal results have shown and proven that calculating a calorie deficit that's less than the calories you've eaten at your heaviest weight is a practically guaranteed way to shed some pounds. Although this method can be incredibly effective, it throws some people off their game. Some are insecure about the numbers, and others simply do not have time to track their calories.
Before getting into your head about calorie counting and eating in a deficit, registered dietitian and diabetes specialist Dawn Menning, MS, RD, CDCES, notes that there's a certain weight loss habit that's more important than having to keep track of calories.
"Eat more whole foods and skip highly (ultra) processed foods," she instructs. "Ultra-processed foods are often high in added sugar, salt, and saturated fats. They also can contain additives such as artificial flavor, artificial colors, emulsifiers, and sweeteners that provide little to no nutritional value."
The Dangers Of Ultra-Processed Foods
We are living in a day and age where ultra-processed foods seemingly take up most grocery store aisles and most people's pantries. Unfortunately, companies have become more and more 'sneaky' about the ingredients they're putting in some of these foods, marketing them as 'healthy' or 'good for you,' when they're actually not.
Plus, if you are worried about excess calories, Menning points out how there are likely more calories in processed foods and snacks, from chips to cakes, than you think.
"Along with ultra-processed foods' negative health effects, one study showed that those who ate a diet full of highly processed foods consumed about 500 extra calories each day and gained more weight than those who ate minimally processed foods," she explains.
While eating some processed, indulgent foods in moderation is considered just fine by many health experts, keeping them as an everyday part of your diet can easily hinder your weight loss results. If you're used to eating mostly processed foods, you can make easy swaps throughout the day.
"Instead of apple juice with high fructose corn syrup, eat a whole apple instead, swap a fruit-flavored yogurt with plain unflavored yogurt and add your own fruit, or switch from soda to water with fruit slices," adds Menning.
