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InfographicThe Science of Weight Loss

Inforgraphic illustrating the three aspects of weight loss: nutrition, exercise, and sleep.

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The Science of Weight Loss

There are three main aspects to weight loss: nutrition, sleep and exercise. By paying attention to all three, you’re more likely to see results.

53% of Americans would like to lose weight.

Nutrition

The typical American diet exceeds recommended calories from solid fats and added sugars, refined grains, sodium and saturated fats.

90% of Americans eat more sodium than is recommended.

Reducing sodium intake would save up to $20 billion a year in nationwide medical costs.

Experts recommend lean meats, poultry, fish, beans, eggs and nuts, while limiting trans fats, sodium and added sugars.

Drinking water before and during meals can also help with weight loss, as well as maintaining a proper diet.

Diets that you can try for weight loss:

  • KETO: Low in carbs, moderate in protein and high in fat. Premise: the human body was designed to run more efficiently burning fat instead of sugar.
  • PALEO: High in protein, vegetables and seeds. Anything processed, such as pasta, cereal or candy, is out. Eat like the cavemne did.
  • SOUTH BEACH: High in protin and healthy fats. Low in some types of carbs, though you don’t have to completely cut them out of your diet.
  • VEGAN: Plant-based foods and beverages only, eliminates all animal-based products, including eggs, meat and dairy products.
  • DUKAN: Low fat and low carb. Designed around a permanent lifestyle change that helps you reach your “true weight” and keep it there.

Exercise

Regular exercise can help you lose weight. Exercise has been shown to reduce stress, increase productivity and reduce the risk of heart disease, diabetes, obesity and more.

Inactive adults lose between 3-8% of their muscle mass per decade.

Resistance training helps increase the strength, tone and amount of muscle you have.

Sleep

Adults (ages 26-64) should get seven to nine hours of sleep per night. Insufficient sleep impacts the hormones ghrelin and leptin, which influence hunger and energy balance.

More than 1/3 of U.S. adults aren’t getting enough sleep every night.

When we don’t get enough sleep, we increase the risk for high blood pressure, heart disease and stroke. By sleeping well, your brain has the chance to recharge, rest and get ready for optimal performance the next day.

A proper diet with regular exercise and enough sleep can improve metabolism, which will help you burn more calories.