A 10-year study of almost 5,000 young adults found that those who managed weight the best didn’t diet at all. Find out what helped them keep the weight off, and what made them put it on.
For the past decade, a team of Finnish researchers has been following the weight-maintenance habits of more than 4,500 people in their mid-20s.[1] They found that, on average, about a quarter of the young men and women enrolled in the study maintained their weight over the 10 years. A far smaller percentage (3.8 percent of the men, 7.5 of the women) actually lost weight. Those who lost or maintained their body weight shared two things in common: they didn’t miss meals and they had no history of dieting.
Conversely, the most common factors associated with weight gain among the women were having two or more children, consuming sugary drinks, skipping meals, a history of dieting, and not being satisfied with their life. The young men who gained weight also skipped meals and had a history of dieting, as well as a history of smoking.
How To Eat Healthfully Without Dieting
One increasingly popular alternative to normal dieting is a “flexible dieting” approach called “if it fits your macros,” aka IIFYM. The idea behind this approach is to eat foods that help you meet your daily nutritional goals, but in a wide variety of ways so that your foods aren’t heavily restricted and you don’t feel like you’re on a diet.
If eating meals regularly is a challenge for you, it may help to understand what’s known as your food personality. Are you a “casual easy-goer,” an “insatiable eater,” or a “professional grazer” type? The more you know about how you tend to eat, the better you can match your daily meals with your food personality, and still consume the calories and nutrition you need.
Get The Basic Facts—And Some Delicious Recipes
The backbone of any successful eating plan is understanding how many calories you need every day and your ideal ratio among the macronutrients fat, protein, and carbohydrate. Visit our calculator page to find out some of these basic numbers for you, and check out our database of more than 900 healthy recipes for breakfast, lunch, dinner, snacks, and desserts!
Slay Fitness Concierge Conclusion
The holy grail diet is No diet at all,
Just watch what you eat and follow your ideal macros
Example
Every day
Eat oatmeal
Olive oil
Sautéed Spinach
Grilled chicken
Fish oil
These delicious skinny "buns" egg sandwiches for any meal this week! Loaded with nutrients, protein and satisfying healthy fats...all ready in about 10 minutes!
By @cleanfoodcrush
makes 2 servings
Ingredients:
4 large free-range eggs
2-3 Tbsp. water
1 small ripe avocado, lightly mashed
2-3 slices nitrate-free bacon, cooked to your liking
2 Tbsps shredded cheese (optional)
coconut or avocado oil cooking spray
Instructions:
Place a medium nonstick pan over medium heat, then arrange inside 4 mason jar lids (centers removed). Lightly spray with
cooking spray. Very gently crack eggs into the centers of the lids and lightly whisk with a fork to break up the yolk.
Pour water around the lids and cover the pan. Cook on low heat for about 3-4 minutes, or until the egg is just set. Remove lid and top eggs with cheese if you like.
Cook until the cheese is slightly melted, about 1 minute more.
Gently flip the egg "bun" side without the cheese onto the plate. Top with mashed avocado and cooked bacon.
Assemble as shown, and enjoy!
Source: @cleanfoodcrush
Easter Egg Hunt Lunch Boxes
{NEW} Easter Egg Hunt Lunch Boxes
Here's a SUPER SIMPLE and completely adorable idea for the younger kids this week.
If you’re looking for a fun snack for your little ones during the Easter season, make up a batch of these lunch boxes using whatever you have on hand.
Hide healthy snacks in your Easter Eggs, and set them out during lunchtime.
Kids LOVE surprises!
What a FUN way to get your kids excited about munching on nutrient packed foods!
These little boxes will work with any berries or vegetables you have on hand, so be creative and make them your own!
makes 4 lunch/snack boxes
Ingredients:
1 large carrot, peeled and cut into 2-inch sticks
2 celery ribs, cut into 2-inch sticks
1 red bell pepper, seeded and cut into 2-inch sticks
1/4 cup pitted olives
4 boiled eggs
2.5 oz cheddar cheese, cut into small cubes or sticks
1/4 cup fresh berries
You'll need:
24 plastic reusable Easter eggs
4 empty and clean 6-egg cartons
Instructions:
Fill your empty egg cartons with the plastic Easter eggs.
Next, prepare all the ingredients, and fill each plastic egg as shown.
Refrigerate until ready to serve.
Source: @cleanfoodcrush
Zucchini Sliders
{NEW} Zucchini Sliders.
Am I allowed to say that my brain is complete mush after this week, and I have NOTHING clever, witty or interesting to say other than:
Eat up, folks!
4 servings
Ingredients:
1 extra large zucchini (or 2 medium/large), cut into 16 1/2inch-slices
sea salt and freshly ground black pepper, to taste
1 lbs. lean ground beef
1/2 tsp garlic powder
1/2 tsp onion powder
1 tsp smoked paprika
1 tsp dried oregano
4 slices of cheddar cheese, cut into quarters to get 4 small squares
avocado oil cooking spray
Instructions:
Thoroughly rinse your zucchini and pat the excess moisture with a paper-towel.
Carefully cut off the ends. Now simply cut across the zucchini to slice into 1/2-inch thick coins or rounds.
Sprinkle the rounds with some salt and pepper, then set aside on paper towels.
In a medium bowl, combine ground beef and all seasonings; stir until well combined.
Shape the ground beef into 8 equal sized mini-patties, about 1-inch thick.
Gently pat zucchini rounds dry with paper towels.
Lightly grease a large skillet with avocado oil cooking spray and heat over medium-high heat, then add sliced zucchini rounds, cook until slightly charred, about 1-2 minutes per side.
Set zucchini aside on a plate.
Add burger patties to the pan and sear each side until nicely golden, about 2-4 minutes. Flip on the other side, and add in the cheese. Continue to cook until the beef is done to your liking and cheese is nice and melty!
Assemble your burger sliders as shown, and serve immediately. Enjoy!
