Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.
Skipping snack time won’t necessarily lead to weight loss: Low calorie consumption can actually slow metabolism. Eating less than three times a day may benefit those who are obese, but research shows skipping meals throughout the day and eating one large meal at night can lead to some undesirable outcomes (like delayed insulin response) which may increase the risk of diabetes. Instead of forgoing breakfast or lunch, stick to a few meals a day with healthy snacks between them.
So using this same example, if you eat 2500 calories per day but then burn an additional 500 calories through exercise such as cardio (e.g. steady state or HIIT) or metabolic training (which is essentially turning more strength-focused weight training into a form of high intensity cardio), that same 500 calorie deficit would exist and you would lose weight.
"Tight glycemic control is necessary to maintain health and to prevent disease," Ellen Blaak, a professor of fat metabolism and physiology at Maastricht University, wrote in a review of studies published in the journal Obesity Reviews. Her study found links between poorly controlled blood-sugar levels and obesity, Type 2 diabetes, and heart disease.
“Get off your phone for a day and escape to nature as we are human and of nature,” Nguyen suggests. “Just get out there. Disconnect from the electronics and connect to the elements.” Not only will this help reduce stress (a major factor in weight gain) by giving your mind a break from the constant stimulation we’ve all become so accustomed to, but it may also reprogram your brain to connect with yourself and what you’re feeling.
Regardless of birthdays, late-night bar crawls, and crazy work weeks, sticking to a consistently healthy diet on both weekdays and weekends renders long-lasting results. According to an American Journal of Clinical Nutrition study, most folks who maintain their weight loss report that that their diet is the same on both the weekends and weekdays. And same goes for your workout schedule. “My most successful clients are the ones who stay consistent with their workouts throughout the year; they don’t let anything get in the way of their workout! It’s like putting on their pants or brushing their teeth and is something that they wouldn’t think of not doing!” Langowski explains.
Thanks to an increased interest in food and food trends, recipe videos are likely dominating your social media feeds. And their constant presence could be hindering your weight loss goals, especially since many of the brief clips spotlight unhealthy dishes and sweets. “The internet and social media sites are basically making you fat,” Lisa Hayim, MS, RD, and founder of The WellNecessities, told us in The 30 Worst Flat Belly Mistakes Women Make. “If it isn’t 25 ways to eat tater tots then it’s [another] national [something] day. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food.” Next time you see one of these videos, scroll quickly past. Or better yet, unfollow the page completely, and follow Eat This, Not That! on Facebook for healthier videos and more slimming tips.
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!
Boredom is dangerous and so easily leads to weight gain. While free time gets perceived as relaxing, it actually makes me feel anxious, which can lead to bad eating habits. My busiest days are the ones when I tend to focus less on my food and more on what I need to get done. That's why I always try to fill my schedule with things that make me feel productive—so I don’t find myself rummaging through the pantry for a lack of something to do.
Invest in single-serving containers. The National Institute of Diabetes and Digestive and Kidney Diseases says that a serving size on a food label may be more or less than the amount of food you should eat, depending on your age, height, sex, and weight. Once you're done cooking, place the excess servings in the containers to eat for lunch or dinner tomorrow. That way, you won't polish off everything in one sitting.
Eating while watching television is linked to poor food choices and overeating. Getting sucked into the latest episode of “Scandal” can bring on mindless eating — making it easy to lose track of just how many chips you’ve gone through. It’s not just the mindlessness of watching television that’ll get us. Commercials for unhealthy foods and drinks may increase our desire for low-nutrient junk, fast food and sugary beverages.
So, go ahead and pat yourself on the back for all that you’ve accomplished. But while you’re at it, why not start thinking about how you’re going to maintain your new body for the long haul? To help make it possible, we’ve come with 20 easy ways to keep those sneaky pounds away from your frame for good! Pick a few from the list below, stick to ‘em like it’s your job, and we can practically guarantee you’ll stay in your skinny jeans for life. And for some extra motivation, why not check out these 30 Healthy Habits Fit People Live By?
Jenifer Tharani, MS, RD, also encourages mindful eating as a general strategy. Eating slowly, bringing attention to flavors and textures of foods, and checking in frequently for fullness all promote a feeling of satiation—even when cutting back on portion sizes. "I ask patients during follow-up weight management sessions whether they felt satisfied with eating smaller portions, and they always say yes," she says.
Not like you needed another reason to fall in love, snuggle up with your sweetie, kiss or get it on. Harvard Medical School researchers found that all of those things can aid weight loss. How? Lovey-dovey feelings cause levels of the hormone oxytocin to increase, which in turn, decreases appetite. For even more weight loss hacks, check out these 20 Weight Loss Tricks You Haven’t Tried.
A high-protein breakfast – think one with eggs or Greek yogurt – is proving to be a winning weight-loss strategy. Studies show that dieters who eat high-quality protein as part of their first meal help ward off hunger pangs, reduce cravings and help them lose fat while maintaining lean muscle mass. One study published in the International Journal of Obesity, for example, found that overweight women who ate eggs for breakfast as part of a reduced-calorie diet lost 65 percent more weight and 34 percent more belly fat than women who started their days with a calorie-matched bagel breakfast. Another study with overweight adults found that those who had an egg-based breakfast significantly reduced their calorie intake throughout the day and snacking between meals compared to those who ate a bagel-based breakfast with the same number of calories.
While you may think you’re doing yourself and your waistline a favor by stocking up on sugar-free goodies, the well-meaning habit is likely doing more harm than good. In a 2012 study in The American Journal of Clinical Nutrition, researchers found that those who drank diet beverages had higher fasting glucose, thicker waists, lower HDL (good) cholesterol, higher triglycerides, and higher blood pressure. In other words, sugar-free cookies, soda, and the like may seem like the healthier option, but they contribute to a bulging belly and negatively impact your health in multiple ways.
You’ve probably already heard that drinking water helps you keep weight off. There’s some serious truth to this. “Research suggests that drinking eight to ten glasses of water (eight fluid-ounces each) a day can boost metabolism by 24-30 percent and suppress appetite,” explains Dr. Petre. If you’re not thirsty enough for this amount of H2O, chances are that you’re consuming too many other beverages, such as sugary sodas, juices, and alcohol. “Replacing those fluids with water helps your body stay hydrated. [And] it can save calories, money, and even help protect and clean your teeth,” notes Dr. Petre. Not a fan of the plain water taste? Add a slice of lime or lemon. “A glass of water with lemon is a recipe for successful weight loss because of pectin fiber, which can help reduce hunger,” Dr. Petre adds.
Napping may be an easy way to catch up on some missed shut-eye, but dozing off in the middle of the day does nothing to aid weight loss. In fact, research has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun’s gone down. To come to this finding, researchers at the University of Colorado at Boulder studied 14 healthy adults for six days. For two days, study participants slept at night and stayed awake during the day, then they reversed their routines to mimic the schedules of night owls. When participants slept during the day, researchers found that they burned 52 to 59 fewer calories than they did while catching their Zzzs in the evening—likely because the schedule messed with their circadian rhythm, the body’s internal clock that plays a major role in metabolism function. If your circadian rhythm is out of whack, a separate study by University of Colorado Boulder researchers suggested spending a weekend in the wilderness to get it back on track.
It's a one-time investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement in your physique.
Snacking is the key to Mary Rogerson’s 60-pound weight loss but it’s not just how often she eats but what. “I aim to eat at least seven servings of vegetables a day, along with some protein, every few hours,” she says. “And The best part is that by the time she’s loaded up on her rainbow of produce, she’s usually too full to eat much else and her cravings for sweets have gone way down.
You might not be a morning person. But, just like the saying, the early bird gets the worm (even when it comes to weight loss). There’s plenty of research to support the idea that working out in the morning is more effective for weight loss than working out in the afternoon or evening. One study, published in the journal Medicine & Science in Sports & Exercise, found that women who exercised in the morning had less desire for food than those who’d skipped out on an a.m. workout. Additionally, researchers found that the morning exercisers were more active overall than the group who did not work out. In addition to helping keep the weight off, morning workouts also come with a myriad of health benefits. One of them is reduced the risk of diabetes, according to a study published in the Journal of Physiology.
Certain meds may promote weight gain or adversely react with foods that are normally part of a healthy diet. Some blood thinners, for example, are infamous for requiring patients to limit foods that contain vitamin K—the nutrient found in leafy greens and other vegetables. If you suspect medications or health conditions are hampering your efforts, it's worth a discussion with your doctor or dietitian.