Despite conventional wisdom, maintaining a major weight loss doesn’t mean giving up croissants and cookies for good. It does, however, require cutting calories where you won’t miss ’em anyway so indulging from time to time won’t do any damage to your waistline. Swap fries for apple slices at McDonald’s, keep the cheese off your sandwiches and salads and ask for the sauce on the side when you dine out at a restaurant. Believe it or not, these simple tweaks will save you hundreds of calories—without drastically altering the taste of your meals. For even more calorie-saving tips, check out these 25 Ways to Cut 250 Calories!
Practicing portion control is one of the most reliable ways to lose weight — even if it’s not an easy task. Portion distortion is common, but it may help to use portion visuals. For instance, a serving of chicken (three ounces) is roughly the size of a deck of cards; or holding about a two-inch circle of uncooked pasta, will yield about one cup cooked.
Mounting research suggests that eating the majority of your daily calories earlier in the day makes it easier to maintain a healthy weight and tempers blood sugar and inflammation. “To help with weight loss, eat breakfast like a king, lunch like a queen and dinner like a pauper,” recommends Courtney Peterson, an assistant professor at the University of Alabama’s Nutrition Obesity Research Center. One study reported that dieters who ate a 700-calorie breakfast, 500-calorie lunch and 200-calorie dinner lost nearly 18 pounds in 12 weeks, compared to seven pounds lost among subjects who ate a 200-calorie breakfast, 500-calorie lunch and 700-calorie dinner.
Bad diet decisions are often made when you’re starving and have nothing healthy to eat in your kitchen. Ward off diet-derailing decisions by stocking up on frozen, deveined shrimp—one of Insanity trainer Shaun T’s! go-to proteins. Once you throw it on the stove, it’s ready to eat in just a few minutes, and it’s a great source of lean, low-cal protein. Organic, low-sodium turkey breasts, pre-grilled chicken and hard-boiled eggs are also smart meal-starters to keep on hand.
I used to be slim in my high school days, but since college I have been gaining weight, so much so, that I now look bad, and everyone around is commenting on my weight. I did try some weight loss programs but honestly could not stick to any for too long, none of them showed results anyway, and my problem is not solved a bit. Please, please can anyone suggest me a good way to lose weight? Thanks in advance.
The diets in Group 2 don’t do this. What they do instead is ignore calories while placing various rules and restrictions on the way that you eat (e.g. special foods/food groups you can eat, special foods/food groups you must avoid, special times you can eat, special times you must avoid eating, special combinations of foods must eat or avoid, and on and on and on), thus indirectly causing you to eat less… thus indirectly causing a deficit to exist.
Instead of gobbling down breakfast at home, eat at your desk a few hours later than you typically do. Pushing back your first meal of the day naturally reduces your “eating window”—the number of hours you spend each day grazing. Why’s that beneficial? Sticking to a smaller eating window may help you lose weight, even if you eat more food throughout the day, a study published in the journal Cell Metabolism found. To come to this finding, researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet while the others only had access to food for eight hours, but could eat whatever they wanted. Oddly enough, the fasting mice stayed lean while the mice who noshed ’round the clock became obese—even though both groups consumed the same amount of calories! For more amazing weight loss insight, check out these 25 Best Foods for a Toned Body.
Spirulina is a high-protein seaweed supplement that’s typically dried and sold in powdered form. The dried stuff is about 60 percent protein, and, like quinoa, it’s a complete protein—deeming it a great weight loss tool. A tablespoon of the blue-green algae delivers 8 grams of metabolism-boosting protein for just 43 calories, plus half a day’s allotment of vitamin B12, which can encourage weight loss by giving you more energy and boosting your metabolism. Try tossing some spirulina into a smoothie and watch the pounds melt off.
Getting your mindset in order is important, but sometimes small habits can make a big difference. “After eating, you still have the taste of food in their mouth, which often causes people to eat more even if they are full or engage in a nibble or two of dessert,” says Tracy Lockwood Beckerman, registered dietitian and nutrition expert at Betches Media. “Brushing your teeth will remove the taste of food from your mouth, and the clean, minty freshness will serve as a cue that mealtime is over.”
Very low levels of thyroid hormone usually indicate an autoimmune reaction to the thyroid gland itself. This means you’ll have to take thyroid hormone supplements orally, usually the stable form T4 (Levaxin), which your doctor can prescribe for you. Your body will transform this into the active T3 hormone when necessary. The supplement dose should be adjusted so that you reach normal hormone levels (TSH, T3, T4) and sufficiently alleviate symptoms – though a few people feel best when keeping TSH slightly below normal.
One thing that might help you move away from food rules based on restriction is mindful eating, which is a way of eating that is centered on being present and engaged not just with your food, but why you’re eating it, and how your body feels. Mindful eating can help people learn how to eat based on what they want and need, as opposed to what they feel they should or shouldn’t eat. Mindful eating isn’t a weight-loss diet, but it can help change your orientation to food and food “rules.”
Dozens of scientific studies have tied diets high in vegetables— especially greens— to better health outcomes, including weight loss and a decreased risk of a handful of chronic diseases. Veggies like watercress, spinach, chives, and collard greens all rank highly on the Center for Disease Control and Prevention's list of "powerhouse foods," so find a few you like, and start adding them to your plate.
Weight loss is such a complex process, the only way we can really wrap our heads around it is to drill it down into a bunch of numbers. You already know these numbers, probably as well as any weight loss expert: You know that to lose one pound of fat, you have to burn about 3500 calories over and above what you already burn each day. You don't really want to burn 3500 calories in one day, but rather to cut that down into daily calorie deficits, say cutting 500 calories a day with a combination of diet and exercise.