How would you like to take all the great weight-loss results you’ve just read about—and double them? That’s what happens when you supplement your diet with a combination of vitamin D and calcium, according to a recent Nutrition Journal study. Just four weeks into the 12-week experiment, subjects who had taken these two nutrients—found in abundance in some Greek yogurt—lost two times more fat than the other group!
As far as grains go, quinoa is a great one to have around if you’re looking to lose weight. It’s packed with protein and fiber, and contains approximately 220 calories per cup, cooked. What’s more? Quinoa is one of the few plant foods that offer a complete set of amino acids, meaning it can be converted directly into muscle by the body. It’s also incredibly versatile, and can be eaten as part of a salad, tossed in a smoothie, or on its own as a side dish.
People often complain that they don't have enough time to exercise or to shop for and prepare healthy meals. But in fact, most people spend many hours watching TV or using their computer for fun. Keep track of your screen time for a week, then try scaling back the number of hours by a quarter or a third, and devote that time to your weight-loss efforts.
Listen up: Skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash an energy bar or a piece of fruit in your car or tote, keep snacks in your office desk drawer, and make a point of getting up to grab a nosh — anything that will keep you from going hungry! Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for another binge later in the day. (Think: You've skipped breakfast and lunch, so you're ready to takedown a whole turkey by dinner!) Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating. Set a "snack alarm" on your phone if needed.
While you're becoming hypothyroid, even before your TSH is elevated enough to warrant treatment, your metabolism can slow down significantly, causing you to burn fewer calories each day. Hypothyroidism can also make you tired, achy, and less likely to exercise, further reducing your metabolism. And, when you’re tired, you may eat more sugary foods and carbohydrates for energy.
Kamut, also known as Khorasan wheat, is an ancient grain native to the Middle East that packs in heart-healthy omega-3 fatty acids and protein while remaining low in calories. In fact, a half-cup serving of the stuff has 30 percent more protein than regular wheat and only 140 calories. A study published in the European Journal of Clinical Nutrition found that noshing on Kamut reduces cholesterol, blood sugar, and cytokines (which cause inflammation throughout the body).
In one four-week Spanish study, researchers found that eating a calorie-restricted diet that also included four weekly servings of legumes aided weight loss more effectively than an equivalent diet sans the pulses. Those who consumed the legume-rich diet also saw improvements in their bad LDL cholesterol levels and systolic blood pressure. Next time you’re cooking something starchy for dinner, consider eating fiber and protein-packed lentils instead.
Nope, sorry to disappoint, but diets don't work. None of them. Really. I'm not even going to waste time proving it; just google recent studies on diet success and let's get on with it. If you, like most of America, added 5 pounds or an inch or two to your waistline over the past two months, it's easier than you think to re-set your metabolism. And if your number 1 new year's resolution is to get svelte before you hit the beach for spring break, persist in these strategies and you can take off 10, 20, even 50 pounds. Here's what really works to lose weight:
Sure, all fruits and veggies are healthy and low-cal, but did you know that when it comes to keeping away those waist-expanding pounds, flavonoid-rich foods like bananas, strawberries, grapes, pears, onions, peppers and celery are the best bets? In a 2016 British Medical Journal study of 124,000 middle-aged and older people, those who ate a diet rich in flavonoid-filled foods maintained their weight better than those who didn’t—and it makes a lot of sense. Earlier findings suggested that the naturally occurring plant compounds could ward off inflammation and fat absorption. Not a big fan of the fruits and veggies above? Tea is another option that’s chock full of flavonoids! To make the most of the benefits from your brew get your hands on the The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week, so it’s sure to keep the pounds at bay for you, too!
“For busy people, [planning ahead] is the most efficient way to get done what you need to get done — whether it’s your job, your workout, meal planning ... It’s not easy and we have so many things going on. Putting things down on paper clears your brain. Now you don’t have everything in your head; it frees up the space to focus on what you need to do. “
The next time you’re making a salad, why not throw some watercress in there? The green veggie is an excellent source of folate, which has been shown to stimulate weight loss. In fact, a study in the British Journal of Nutrition found that those with the highest folate levels lose about 8.5 times more weight when dieting than those with the lowest levels of folate. What’s more? A separate study in the British Journal of Cancer found that higher dietary folate intake reduces the breast cancer risk. In addition to watercress, other good sources of folate include spinach, asparagus, and papaya.
Just wanted to say Great Article! I love reading all your articles. Even when it may be about things that I already know from reading previous articles. It just helps keep me encouraged that I’m doing things the right way. I love how you explain everything so well, yet simplify what needs to be done. It really helps me to not stress out when I hear about a new diet and wonder if that’s what I should be doing. I already know what the best way is, thanks to all the info you’ve given. I’ve lost 24lbs in 15 weeks! I still have about 85 more to go, but I’ve got a great start and the confindence to reach my goal. Thanks for all you do!!
Fill at least half of your lunch and dinner plate with vegetables. Vegetables are nutrient-dense, high in satiating fiber, and low in calories, making them ideal weight loss tools, says registered dietitian Danielle Omar. “By eating the veggie half of your plate before anything else, you will take the edge off your hunger, eat less overall calories, and still feel full and satisfied. Keep eating this way and the pounds will painlessly melt away.” For more super easy weight loss hacks, check out these