It seems like a never-ending process. You try to lose weight, and no matter what you do, the pounds just don’t shed the way you’d like. It’s possible that what you think you’re doing right, may not be right for you—or your waistline.
Check out the Weight Loss Quiz below. Peruse the Answer Key afterwards to see how you might be able to up your game and lower your weight by making a couple of informed adjustments.
1.) The best way to start your day is to…
- a) Skip breakfast
- b) Eat a large meal to tide you over until lunch
- c) Drink coffee to wake you up and thwart your appetite
- d) Eat a balance of protein, good fat, fruit, and/or whole grains
2.) Carbohydrates are…
- a) Poison
- b) OK if they are complex
- c) Best derived from bread and pasta
3.) The perfect amount of sleep for me is…
- a) Six hours. I’m not too cranky, but I can still function
- b) Somewhere between four and seven hours
- c) Between eight and nine hours
4.) A good source of fat is…
- a) Tortilla chips and potato chips
- b) Almonds, peanuts, and walnuts
- c) Olives and dark chocolate
5.) On the subject of fiber…
- a) Fiber is found in oatmeal and wheat products
- b) Vegetables and fruit contain tons of fiber
- c) Fiber is only for people who are prone to constipation
1.) It seems like a no-brainer, but many of us, even knowing what’s best, opt for a different choice. Answer “d”—Eat a balance of protein, good fat, fruit, and/or whole grains makes sense and aids in a weight-loss program. Ideally, to shed pounds, you cut out “bad” foods. Believe it or not, you can slim down simply by mixing and matching the “good” foods—along with exercising.
Starting your day with a hard-boiled egg, a small serving of plain Greek yogurt with berries, and a spoonful of almond butter or a slice of organic whole grain wheat bread will keep your brain and body functioning at peak performance. You won’t feel like snacking (and if you do, have some carrots or celery), and you won’t feel deprived.
If you answered “a”, skip breakfast, you are setting yourself up for weight gain (because you get so hungry you binge eat or eat the first thing you see, which is often on the naughty list of foods.) If you answered “b”, eat a large meal, you’d be acting counter-productively. Your body would expend all its energy on digestion rather than the tasks you have at hand.
2.) Carbohydrates are not the devil or poison. (If they are full of saturated, trans fats, or GMOs, then they are unhealthy and can actually make you sick and/or gain weight.) But, healthy carbs are absolutely necessary to balance your blood sugar levels. (You can find these in fresh fruits and other natural sources.)
So, the answer “b” is correct in that complex carbohydrates help extend the energy you need to access, especially when balanced with protein. (Some excellent choices are: oatmeal, brown rice, quinoa, and sweet potatoes.) Option “c” (bread and pasta) are fine if they are 100% whole grain organic. Otherwise, toss them to the curb, along with corn and white potatoes.
3.) It’s been proven (and it’s obvious), that lack of sleep makes us irritable. We do not make the most rational choices with limited rest time. If you answered “b”, 4-7 hours of sleep per night, there is no way your body or mind will allow you to lose weight. Researchers have found that people who sleep less than 7 hours per night have a harder time losing weight, and, unfortunately, actually gain more weight over time.
Less sleep has also been linked to lessened behavior control. If you’re tired, you’re more apt to say, “ What the heck!” and treat yourself to a fattening or an unhealthy meal or treat.
Less sleep also means more stress—which means your body holds onto fat because it’s in fight-or-flight mode. Between 8 and 9 hours of sleep are ideal if you want your body to process the nutrients you’ve ingested in the most beneficial, relaxed way.
4.) If you chose chips, you’re in big-time denial. Corn and potatoes are huge sources of sugar, which will never lead to weight loss (or optimum health, for that matter.)
Answers “b” and “c” are both correct. Nuts are an amazing source of good fat. We need it! In moderation, and in conjunction with other food sources, good fats such as olives (and olive oil), avocados, and even dark chocolate (because of its prebiotic benefits) can actually boost metabolism, helping us to lose the weight we want gone.
5.) Some studies report that eating 20 to 30 grams of fiber daily assist with weight loss as well as helping to lower blood pressure. Fiber is found in whole grains, fruits, vegetables, legumes, nuts, and seeds. You can reap a bountiful fiber intake from eating a balanced diet from fresh and unprocessed foods.
Higher fiber diets have been shown to prevent type-2 diabetes. That proof suggests that balanced blood sugar (because of proper fiber intake) can help with weight loss and maintenance of a healthy body weight. If you answered “a” and “b”, you’re on the right track. If you’re constipated, it may be quite possible that fiber is lacking in your diet (which would make it understandable why you’d choose “c”.)
There is a deluge of information (and also speculation) on how to lose weight. Our bodies, however, will respond, each time, to proper nutrition and exercise. This is the inevitable fool-proof way to see lower numbers on the scale and shorter measurements on the tape or on our clothing size. Above and beyond the desire to shed pounds, the mission should be towards attaining optimum physical and mental health. Losing weight is one thing, but adding years to our lifespan is a greater, positive step.
GetThrive.com! offers many more articles and blogs centered towards living a healthy, clean lifestyle. For more information on weight loss, health practices, and tips for long living, check out our site. And while you’re there, feel free to sign up for our weekly Newsletter. You have nothing to lose, and only a healthier, happier life to gain.