How to reduce weight gain the more you eat

Have you lost weight only to regain it time and time again?

You’re not alone.

You can see it everywhere, even in the grocery store checkout line…

Story after story in magazines of stars who slim down only to end up right back where they were or even heavier in no time.

Kirstie Alley, Janet Jackson, Maureen McCormick (Marcia Brady) and most famously of all, Oprah.

In fact, studies show that at least two-thirds of people who take off weight through dieting re-gain those pounds plus more.

Many women stuck in this pattern of yo-yo dieting seek help from their doctors, frustrated by their inability to maintain their weight loss.

Unfortunately, while your doctor may be well-versed on calorie counting, exercise recommendations and of course, prescriptions for diet pills, they’re generally as stymied as you by how easy it is to undo all of the hard work you put into your diet.

But, there is a quick trick you can use to keep those pounds from coming back, maintain your weight loss and stay fit and it’s backed up by science.

It’s a trick that researchers say “pushes the right biological buttons” that keep your body from gaining weight.

The power of fruits and vegetables

Flavonoids are natural compounds in plants that help them communicate. They’re also responsible for the gorgeous color of the fruits and vegetables you eat.

And, study after study is showing their power to prevent weight gain.

One such study reported in the British Medical Journal (BMJ) followed 124,000 middle-aged and older people for up to 24 years to track their weight gain versus the amount of flavonoids in their diets and the results were impressive.

Not only did eating flavonoids help prevent weight gain, but the more of these bioactive compounds subjects ate, the less weight they gained.

In fact, the researchers found that every standard deviation of flavonoids (unit of measurement that varied based on type of fruit or vegetable) eaten equated to 0.16 to 0.23 pounds less weight gained over 4 years.

And, while that number may not sound impressive, let’s take a closer look.

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For this study, just a half cup of blackberries was equal to seven standard deviations, giving it the power to prevent 1.12 – 1.61 pounds of weight gain.

And a half cup of blueberries was even more powerful at 12 standard deviations, capable of keeping off 1.92 – 2.76 pounds.

That means that choosing the right fruits and vegetables could be one of the easiest ways to maintain your weight loss and stay slim and trim.

But, which ones provide the highest amount of flavonoids?

All flavonoids are not equal

While all flavonoids are healthy for you, they’re not all equal when trying to prevent weight gain.

Researchers found that the compounds that were most likely to keep off the pounds were the ones found in blueberries, blackberries, strawberries, cherries, black currants, grapes and radishes.

Apples, green tea and even onions were also found to be particularly beneficial.

Other flavonoid-rich foods include citrus fruits, like grapefruit, oranges, limes and lemons as well as pears, eggplant, peppers, tomatoes, plums, peaches and apricots.

The key is that the more flavonoids you eat, the less likely you are to gain back the weight.

This means that it’s time to do what you’re mom always told you to do and eat your fruit and veggies. No more excuses. Whether or not you’ll be able to maintain your weight loss depends on it.

Sources:

1. Dieting Does Not Work, UCLA Researchers Report — UCLA Newsroom

2. Flavonoids in food and their health benefits — Plant Foods for Human Nutrition

3. Dietary flavonoid intake and weight maintenance: three prospective cohorts of 124 086 US men and women followed for up to 24 years — British Medical Journal (BMJ)