We’ve already established that friends and family play a key role in motivating you to get in shape and maintain a healthy lifestyle, but it’s also crucial for you to be your own driving force. Luckily, research has shown that doesn’t need to require a tremendous amount of effort. According to a 2015 study in the Journal of Marketing Research, subtle, even subliminal, messages may be more effective at helping us stick to a healthy eating regimen than ongoing, conscious focus. The research showed that people who receive reinforcing notes urging them to eat healthily were more likely to make smarter choices than those who tried to keep their goals top of mind at all times, so grab some Post-Its and start crafting motivational messages!

I’m a new reader of your website and just wanted to say how much I’m enjoying all the articles, your straightforward approach no BS attitude. Its frustrating that people around me who want the same things as me – drop fat and look better seem- to be ignoring my passion for your articles, I keep hearing ‘I’ll read that sometime’ or ‘haven’t got time to read’- it’s too much effort for them to sit and read! However the important thing is that I listen to you – create a calorie deficit and train intelligently – I’m only 1 week in and am hopeful of success – thanks for sharing your great work.


When you place heaping bowls of food on the table, over-eating is inevitable. In fact, a study in the journal Obesity found that when food is served family-style, people consume 35 percent more over the course of their meal. To avoid scarfing down extra bites, keep food on the stove or counter and spoon it out onto plates from there. When going back for seconds requires leaving the table, people tend to consider their hunger levels more carefully. And serving healthier dishes can, of course, help too. These 20 Best-Ever Recipes for Zero Belly are all weight loss-friendly options we love.
Have a strategy for dealing with food cravings. You can’t always avoid being around unhealthy foods, so it’s a good idea to anticipate cravings and have a way to deal with them when they arise. Need some ideas? This could include chewing gum, waiting a certain amount of time to see if the craving passes, distracting yourself by focusing on something else, or being mindful of the craving – acknowledging it, but not acting on it.
Get this: Nearly 80 percent of National Weight Control Registry members—who have lost an average of 66 lbs and kept it off for 5.5 years—regularly eat breakfast. Though researchers haven’t discovered a definite connection between the morning meal and weight loss, one theory is that when you start your day with something healthy and satiating it helps set a healthy tone for the rest of the day. To get on board, whip up one of these 50 Best Overnight Oats Recipes or enjoy an omelet with some Ezekiel bread and some berries.

As for your question, are you asking if a combination of strength work and metabolic work (as mentioned in that other article) is the best way to burn fat and maintain muscle? If so, there’s no real answer to that. You could just as easily skip the metabolic work and achieve the same results if your diet is adjusted correctly. Basically, it depends on the needs and preferences of the person.
This was a very hard one for me because I'm a frugal and waste-conscious person. I hold on to things for far longer than I should and always try to either recycle or donate whatever I don’t use anymore. This can be difficult when it comes to having leftover food that I probably shouldn't eat three days in a row (I'm looking at you, pizza.) I use the phrase “better in the trash than in my body” anytime I am in that situation to help me realize that if I eat my daughter's picked-at leftovers, for example, they're still not going anywhere in need.
To help you avoid losing muscle, or avoid seeking weight loss at the expense of muscle loss. Basically, the secondary goal of everyone trying to lose weight should be to preserve as much lean muscle as possible while that weight is lost, thus ensuring it’s primarily body fat. This is a topic I’ve covered in detail before: How To Lose Fat Without Losing Muscle
“This is like yogurt, but even better because it has more live active cultures to nourish your GI tract so the good bacteria thrive,” Rebecca Scritchfield, RDN, author of the upcoming book, Body Kindness tells us in Surprising Winter Foods That Melt Fat. Worth noting: “Even though it’s dairy, kefir is 99 percent lactose-free because the kefir cultures break down lactose so you don’t have to!”
Instead of depriving yourself of all your favorite indulgences or meticulously counting calories to drop a size, simply consume at least 30 grams of fiber daily. This simple, no-fuss method fuels weight loss and improves health just as effectively as more complex diet approaches, University of Massachusetts Medical School researchers discovered. “Very few people reach the goals that are recommended,” said lead study author Yunsheng Ma, MD, PhD, adding that “Telling people to reduce this or reduce that is just too hard to do.” However, asking people to focus on eating more of a certain nutrient—rather than eliminating things from their diet–can help people reach their weight loss goals, he explains. Interested in giving the diet strategy a try? Check out these 11 Best High-Fiber Foods for Weight Loss and start slimming down!
Meatless Monday is more than just an alliteration; it’s an easy way to drop a few pounds. Numerous studies have shown that those who eat the least amount of meat are less likely to be obese, have lower BMIs, and lower body fat levels. Though it’s perfectly fine to eat meat a few times a week, these high-protein foods tend to fill you up before you can work your way over to the veggies, which possess fat-fighting, waist-trimming powers. Try spotlighting just greens and healthy grains in your meals a few times a month.
Instead of caving in to that hot fudge sundae or slice of banana bread, practice your most-preached virtue. “Research shows cravings usually last between 5-10 minutes, sometimes as short as 3 minutes. So take some deep breaths and a walk around the block until it passes,” Carolyn Brown, MS, RD at Foodtrainers in New York City, tells us in How to Lose Weight and Keep It Off Long Term. Oftentimes, we also mistake thirst for hunger, so guzzling down a glass of H2O is your best bet when cravings kick in.
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Garlic may leave your breath smelling funky, but don’t let that stop you from incorporating it into your diet, especially since it can help you lose weight and keep you healthy. A 2016 study found that garlic powder reduces body weight and fat mass among people with non-alcoholic fatty liver disease (NAFLD). Recent studies have also shown that garlic supports blood-sugar metabolism and helps control lipid levels in the blood. What’s more? Eating garlic can help boost your immune system, help ward off heart disease, fight inflammation, increase memory retention, and lower blood pressure.
If you feel like you've been doing everything right and you're frustrated by the scale refusing to budge, here's one last diet tip: Don't give up! Regroup and start troubleshooting your diet and weight loss program by finding out more about how to bust through a weight loss plateau and exploring more tips for thyroid patients on making your diet work for effective weight loss. Consulting with a registered dietitian and a fitness trainer may also be helpful.
Weight loss isn’t a linear event over time. When you cut calories, you may drop weight for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight or no weight at all. That’s because when you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, you need to continue cutting calories.
Reach for natural mint gum (avoid sorbitol, which makes you bloat), or even brush your teeth with mint-flavored toothpaste. The mint flavors send signals to your brain that it's time to stop eating. They also tweak your taste buds so second helpings and dessert aren't quite so tasty. Bonus: One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month!
It is always easier to stick to your weight-loss goals when you have a support system in place to help motivate you to exercise and encourage you to stick to your diet goals when temptation strikes, explains Dr. Petre. This could mean enlisting the help of a gym buddy, joining a support group, or merely confiding in a close friend who will lend an ear when things get tough. Surrounding yourself with people who will help you from sabotaging your goals will go a long way.
Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.
While having a scale in the house isn’t right for everyone, research has shown that it can help encourage weight loss by providing a level of accountability. When Cornell University researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose more weight than those who weighed themselves less frequently. To avoid being thrown off by natural fluctuations in body weight, try stepping onto the scale the same time every day.
Diet experts say that we need about one gram of protein per kilogram of body weight to aid muscle growth and weight loss. So if that’s what you’re eating each day, you’re bound to get the body of your dreams, right? Unfortunately, there’s more to it than that. According to University of Texas researchers, the timing at which you consume your protein can make or break how much lean muscle mass you pack on. If you’re like most Americans, you likely consume little to no protein for breakfast, a bit of protein at lunch and the bulk of your daily intake during dinner—which the researchers discovered isn’t ideal for muscle synthesis. Luckily, fitness-minded friends, the fix is a simple one: Just distribute your protein intake evenly throughout the day. The scientists found that those who followed this simple trick had 25 percent higher protein synthesis than those who ate the majority of the nutrient after the sun went down. To hit the mark and start leaning out, try one of these 35 Best-Ever Chicken Recipes for Weight Loss!
Imagine each time a person goes home in the evening, they eat a snack. When they first eat the snack, a mental link is formed between the context (getting home) and their response to that context (eating a snack). Every time they subsequently snack in response to getting home, this link strengthens, to the point that getting home prompts them to eat a snack automatically. This is how a habit forms.

Great read, Jay! There is no escaping the FACTS and I so appreciate the time, passion, research, etc., that was put into writing this! Thank you so much for sharing with us who struggle with being ‘over fat’ (we women REALLY have a hard time with this one…oh, and being over muscled, which doesn’t happen very often either….LOL!) with the FACTS and nothing but the FACTS! With Ivory Soul, May Palmer, The Queen of Ivory Soul
The Dietary Guidelines Advisory Committee dropped their longstanding recommendation that we should limit dietary cholesterol. Decades of research have shown that it has little effect on blood cholesterol levels, and the government’s outdated recommendations have done little more than send scrambled messages about the pros and cons of eating eggs and shrimp. So go ahead and scramble up an omelet—with the yolk. Eating the entire egg is beneficial to your body because it contains metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids, and choline—a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver. To learn more about the flat-belly benefits of eggs, check out these What Happens to Your Body When You Eat Eggs.
No matter how minute your cabinet space or how kid-friendly your kitchen, cereal boxes should always be stashed out of sight and never on your countertops. Why? Because if you have even one box of cereal on your counter, you're likely to weigh a startling 21 pounds more than someone who doesn't, concludes Wansink's research. And women, who tend to spend more time in the kitchen than men do, are especially vulnerable to cereal. "It has what we call a 'health halo'," says Wansink. "Its boxes are covered with phrases like 'contains whole grain' and 'now with 11 essential vitamins and minerals.' This implies it's healthy, so we underestimate the calories and overeat it to reward ourselves for being so healthy." And that's especially true if we see it every time we enter the kitchen. The only food Wansink recommends keeping in full view on your kitchen counter? Fruit.
When grabbing grub at a fast-food restaurant, the “combo” or “value meals” are typically less expensive and make you feel like you’re getting a better deal, but oftentimes they’re also nutritional nightmares. A study in the Journal of Public Policy & Marketing shows that compared to ordering à la carte, you pick up a hundred or more extra calories by opting for the aforementioned cheap “value meals.” That’s because, when you order items bundled together, you’re likely to buy more food than you need or want, and end up overeating as a result. To keep your weight in check, order your food piecemeal instead.

On the physiological side of things, it’s important to realize that the vast majority of your daily caloric burn comes down to just basic functions like breathing and keeping your heart beating, Moore says. Called your basal metabolic rate (BMR), your muscle does play a role in setting it, but extra muscle isn’t going to turn you into a supercharged calorie-torching machine. And even though exercise does burn calories, that total is often significantly less than what we expect and would need to create a large daily caloric deficit, he says.


Great article and thanks for sharing. So if my RMR is 1850 and I burn between 800 -1,000 calories per workout a day 5 times a week according to my heart rate monitor. My maintenance then would be 2,650 – 2,850. So I should eat between 2,120, 2,280 to cut on my workout days. Then on my rest days, should I eat 20% below my RMR which would be 1,480 calories? I am currently at 18% body fat and trying to get to 10-12 % then bulking.

Or any activity that lowers stress. "The lower your stress, the lower your cortisol levels," says Fred DeVito of Exhale Spa. That means your body will store fewer calories as fat. If you're not sure yoga's for you, check out all the amazing things it can do for your body besides stress reduction in our report on 7 Surprising Reasons You Should Be Doing Yoga Now.
There's one piece of advice every weight loss guru now agrees on: getting plenty of sleep is one of the biggest secrets to losing weight and keeping it off. (Try these effective sleep-boosting strategies if insomnia is responsible for your lack of sleep.) Research now shows that the body is most metabolically active during sleep, so the longer we sleep, the more we rev up our fat-burning engines. Lack of sleep also plays havoc with two key metabolic hormones, leptin and ghrelin, which control hunger and satiety. Deprive yourself of sleep, and ghrelin levels increase while leptin levels decrease. The result: more craving, less feeling full. Even worse, when you're weary you crave "energy" foods, which usually means chips, sweets, baked goods, or soda. Put the two together and you can see how the typical type-A lifestyle gradually puts on the pounds.
A recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits when they team up with a partner. Invite your honey to a Saturday morning run and then hit the showers together—knowing you have something steamy to look forward to afterward should serve as some additional motivation. And speaking of getting frisky, be sure to check out these 30 Best Proteins for Your Penis.
Just because you’re trying to slim down, that doesn’t mean you have to forgo the occasional dessert splurge. There’s a simple solution to having your cake and eating it, too: Eat healthfully 80 percent of the time and reserve the remaining 20 percent of the time to cheat meals. Balance is key to sticking to your diet and dropping weight and maintaining it in the long run.
In contrast to supplements, weight-loss drugs (including prescription pills) have more scientific evidence supporting their use. The makers of these drugs must conduct studies showing that the drugs can lead to weight loss before they can be approved by the Food and Drug Administration. However, these drugs still need to be used along with diet and exercise measures for people to achieve a meaningful amount of weight loss. You should also keep in mind that the long-term safety of these drugs has not been well studied.
It’s true that a caloric deficit—burning more calories per day than you take in—is a requisite of weight loss. But creating a deficit doesn’t have to (and shouldn’t) involve deprivation. That goes for calories, carbs, sugar, fat, or any other commonly demonized nutrient. “No one food is responsible for your weight,” Langer says, explaining that a good vs. bad mentality sets people up for disordered eating and exercise habits. In fact, caloric deprivation increases how the brain responds to food, setting you up for binge-eating down the line, according to research from the Oregon Research Institute.
If you're trying to lose weight, you probably have an ultimate goal in mind. It's great to have a target but it's also important to set small, manageable goals throughout the process. If your aim is to lose 20 pounds by the end of the year, first focus on losing five pounds by next month. If you want to be a size six, start with dropping one size. If your goal is to give up your 3-cups-a-day soda habit, begin by cutting back to one daily cup. Setting smaller goals will help you recognize your progress and keep you motivated, and they'll eventually add up to your ultimate goal! 
Unlike cheat days (or weeks!) that took place in your 20s, there’s little wiggle room for parties, holidays and vacations to slip up or pig out when you’re in your 40s and beyond. “The body’s metabolism is less resistant to overeating as you age,” Peterson says. This is why so many adults over 40 complain that they feel the effects of seemingly minor slip-ups on the scale the next day. If you know you’re attending a party or will be eating out, it’s critical to account for those extra calories by either eating less or exercising more before and after to avoid weight gain.
While having a scale in the house isn’t right for everyone, research has shown that it can help encourage weight loss by providing a level of accountability. When Cornell University researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose more weight than those who weighed themselves less frequently. To avoid being thrown off by natural fluctuations in body weight, try stepping onto the scale the same time every day.
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