What New Research Says About Fruits, Vegetables and Weight Loss

A recent study has shown that the type of food that you eat directly affects your weight and health. A six-month research about the role of fruits, vegetables and fiber on a person's weight was conducted at the University of Sao Paolo, in Brazil. The results of the study, which was headed by DS Sartorelli, showed that a person can accelerate his or her weight loss if consumption of vegetables, fruits, Vitamin C, folate, beta-carotene and dietary fiber is increased.

Results of the study which was participated in by 80 overweight individuals aged between 30 and 80, demonstrated that every 100 grams rise in consumption of fruits resulted in 300 grams of body weight reduction for six months. In the same manner, a 100-gram rise in vegetable consumption resulted in a 500-gram decline in body weight. The results, however, were adjusted to take into consideration the differences in age, energy intake and amount of physical activity among the subjects.

With regard to dietary fiber, the study confirmed that an increase of even one gram of fiber from natural sources, such as fruits and vegetables, was linked to a body weight loss of 180 grams. Furthermore, nutrients such as folate, vitamins B6 and C, and beta carotene also played a significant role in helping the participants shed pounds.

In this same study, published in the journal titled Nutrition Research, the participants were separated into two groups – intervention and control. The intervention group attended three one-on-one counseling sessions conducted by nutritionists and subjects were also given dietary guidelines, which include increase in fruit, olive oil and vegetable consumption and a reduction in consumption of saturated fat. Meanwhile, the control group was given only a group session for 30 minutes.

The study found out that a diet rich in dietary fiber can really accelerate weight reduction, particularly because people who ate more fiber felt full and satiated longer than those who are not fans of fiber. Based on the findings of the study, one can conclude that eating more healthy foods can really help anyone lose a lot of body weight. However, if you want faster results, you can always follow the tips below on top of eating more fruits, vegetables and dietary fibers.

Reduce Your Sugar Consumption

Even if you eat the recommended amounts of fruits and vegetables daily, there is a big chance that you will not lose much weight if you still keep on snacking on sugar-filled foods. Donuts, cups or glasses of sweet beverages, or bars of chocolates and candies can all ruin your diet. Moreover, these things can also ruin your teeth and increase your risk of developing diabetes.

Get A Gym Membership

For a more complete weight loss program, you need to lift weights. If you do not have equipment at home or if you have no idea what to do, it would be best for you to get a gym membership so that a certified trainer can help you safely lift weights and give you an exercise regimen that will achieve the body you are longing for. You need to understand that there is proper posture and correct way of lifting weights. If you incorrectly lift dumbbells or barbells, you might be exercising the wrong muscle groups and hurt yourself in the process.

Be More Active

A lot of people are living sedentary lives, simply content on sitting in front of a computer or television for hours on end. If you want to have a healthy heart and a fitter body, then you need to participate in activities that will make you move around and sweat. Activities like dancing, swimming, playing badminton, walking the dog, or simply fidgeting are all better than just sitting and doing nothing.

Try Some Supplements

Aside from eating healthy, you might need to take some supplements to really make your weight loss faster and safer. Just make sure you choose a product that is all natural and has all the ingredients that will help you feel more satiated and will help to increase your metabolism. One such product is Phenocal. You can learn more about this weight-loss supplement by visiting http://www.phenocal.com.