"When I graduated college in 2012, I was at my highest weight ever. I was embarrassed about my weight and what I looked like, and I was terrified of being the person in the gym who didn't know what they were doing. I sat in my doctor's office and remember deciding that I was going to do whatever it took, however long it took, to change my life. I tried a variety of different diets that worked, but I felt like I was losing my mind not being able to eat certain foods, and I hated that even though I was 'losing weight', I still had a really disordered relationship with food. Food is supposed to bring joy and happiness.
Popping a piece of sugar-free gum won’t necessarily curb your appetite. But, a stick can keep your mouth busy when cooking a meal, or socializing among a sea of party hor d’oeuvres. While the long-term effects of gum chewing on weight loss are minimal, studies show it can lower cravings for sweet and salty snacks, and decrease hunger between meals. Plus, some studies have shown that minty gum has the ability to wake you up and lower anxiety.
We applaud you for getting off the couch and making it to your weekly spin class. But if you refuse to venture beyond stationary bikes, you might give the pounds the green light to creep back on. “If you’ve been doing the same workout for the past few months, your body isn’t being challenged anymore, meaning it’s not burning as many calories as it otherwise could,” Dr. Sean M. Wells, personal trainer and author of Double-Crossed: A Review of the Most Extreme Exercise Program, tells us in 17 Reasons Why You’re Regaining Weight. Spike your metabolism and switch things up by exploring different fitness classes or trying a HIIT routine at home. 

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.
Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.
"You have to make slow and steady adjustments, that worked for me. I measured and weighed food to become more aware of portion size. I wrote down what I ate and ate more frequent, smaller meals throughout the day. I try to include protein in each meal to control hunger. I don't deprive myself, and I've gotten rid of 'all or nothing' thinking. People could still look at me and consider me overweight. You have to accept you’re never going to be a willowy model, but I am at a very good weight that I can manage."Jody Jeans, 52, lost 75 lb. over five years.
“Oolong, or ‘black dragon,’ is a kind of Chinese tea that’s packed with catechins, nutrients that help promote weight loss by boosting your body’s ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits,” Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse tells us in How To Lose 10 Pounds Fast.
Depriving yourself of the foods you love in hopes of fitting into your skinny jeans won’t do you any favors in the long run. While limiting your daily caloric intake will help you shed the pounds, you should allow yourself a little wiggle room. According to Harvard Medical School, “People who followed a calorie-restricted diet regained an average of nine pounds, but those who ate what they wanted—within healthy eating guidelines—regained less than half that amount.”
A 2012 study also showed that people on a low-carb diet burned 300 more calories a day – while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually exercising. A later, even larger and more carefully conducted study confirmed the effect, with different groups of people on low-carb diets burning an average of between 200 and almost 500 extra calories per day.
The holidays can feel like an extended open bar, but switching to water occasionally can be helpful for your weight-loss strategies—and not just because you’re missing out on a calorie-hit in the moment. That’s because alcohol affects your liver’s ability to process sugar, according to Joshua Scott, M.D., primary care sports medicine physician at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. It can also lower your ability to burn calories efficiently, he adds, not to mention tanking your inhibitions when it comes to food choices.

Despite the common perception that you need to drop pounds slowly in order to maintain your weight loss, the exact opposite is true. In fact, you’re more than five times as likely to succeed in your long-term weight-loss goals if you start out of the gate by dropping pounds rapidly, according to a 2010 study in the International Journal of Behavioral Medicine. To set yourself up for weight loss success, make sure you focus on diet and exercise.
If you're like many Americans, one of your New Year's resolutions is to shed some pounds. In fact, about a third of Americans say they want to make a commitment to lose weight in the New Year, according to a Nielsen survey from 2015. But starting a weight-loss regimen may seem daunting, particularly if you've tried in the past, only to see the weight come back later. Here, we've outlined some of the best tips for losing weight, including how to get started, stay motivated and keep weight off.

We love this tip. Cravings are OK! Acknowledge those cravings instead of pushing them away completely (which may lead to binge-eating later). Forbidding a food may only make it more attractive. Still want more of that chocolate cake after a couple of bites? Try thinking of your favorite activity — dancing in the rain, getting a massage, playing with a puppy. Research shows that engaging in imagery can reduce the intensity of food cravings. You can also try smelling something non-food related. One study found that smelling jasmine (still pretty pleasant!) helped to reduce cravings.
Loads of research demonstrates people who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the long-haul. Start tracking on an app like MyFitnessPal when the pounds start sneaking up on you. It'll help you stay accountable for what you've eaten. Plus, you can easily identify some other areas of your daily eats that could use a little improvement when it's written out in front of you.
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.
High-intensity interval training (HIIT) is a great belly-blasting option for those who already feel comfortable in the gym because it helps you drop fatty tissue and build muscle simultaneously. “High-intensity interval training is when you perform an exercise at or close to your maximum ability for a short period of time and then take a brief respite and do it again. HIIT should usually be done on a 2:1 interval, meaning if you did an exercise for one minute, you rest for 30 seconds and then repeat,” explains Dr. Alex Tauberg, DC, CSCS, EMR in 50 Ways to Shrink Your Belly. To use HIIT to shrink your belly, do workouts that engage your core such as abdominal crunches or bridges. “By performing core workouts using a HIIT plan, you can burn calories and build muscle at the same time,” Alex adds. “This can be a great way to flatten that stomach when you don’t have too much time to work out.”
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
The scale is not necessarily your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semi-starvation (calorie counting), as your body may want to restore lost muscles etc. Starting weight training and gaining muscle can also hide your fat loss.

SNACKS: Fresh vegetables with fat-free dip are a healthy snack food. Fat-free rice cakes and rye crackers contain fiber and starch which helps you feel full. Avoid foods high in sugar, such as candy, cookies, and pastries. Also, avoid high fat snacks, such as nuts, regular chips, and chocolate foods. Instead try baked or fat-free chips, air-popped popcorn, or fresh fruit between meals.
Friends are helpful not only because they can double as workout buddies or help hold you accountable for appropriate diet and exercise, but also because they’re a surefire way to combat gut-growing feelings of loneliness. A study in the journal Hormones and Behavior found that those who feel lonely experience greater circulating levels of the appetite-stimulating hormone ghrelin after they eat, causing them to feel hungrier sooner. Over time, folks who are perennially lonely simply take in more calories than those with stronger social support networks, so be sure to fit time with pals into your busy schedule.
“Everyone has something that’s going to be more meaningful to them, so you have to figure out what is it that’s going to drive you to actually do it. Is it time saving? Is it cost saving? Is it the ability to make things simple [so that] you don’t need to think about it?” says Delaney. “To sit down on a Sunday and think about planning takes time. How am I justifying that time? Well if I add up the cost savings and the time savings throughout the week, it may have only taken me an hour on a Sunday, but during the week without having to think about it, I just saved five hours. If you do the math, it’s worth it. You’re also giving yourself back some mental space. So instead of waking up in the morning and winging it, now you have some sort of routine so you can feel more in the present and not consistently worrying about what’s coming next.”
What may come as some consolation is that even the fittest among us know the struggle is real: “Many know me from social media as the jump rope queen and fitness trainer who is always smiling while coming up with difficult and creative workouts. What they may not know is that like everyone else, I too struggle with finding ways to keep my motivation up when it comes to diet and exercise,” says Janine Delaney, psychologist and fitness expert whose social media platform has amassed almost 2 million followers. “As a full-time psychologist, wellness influencer and mom of two teenage girls I have an awful lot going on. Sometimes it would be easier to head for the couch with a bag of chips than plan a healthy meal and fit in a workout. Still, I make it happen.”
The challenge of the Presidential Sports Award program is for Americans to make a commitment to fitness through active and regular participation in sports and fitness activities. Earning the award means that an individual has put in time and effort to meet the challenge of personal fitness. The award recognizes this achievement and the fact that the individual is part of a nationwide effort toward a healthier, more vital America.
To help combat the negative impact of artificial light, try working close to a window. Researchers have discovered that those who sit near a window tend to be healthier than those who don’t. Per a study in the Journal of Clinical Sleep Medicine, workers near a window got 46 more minutes of sleep a night on average, which is beneficial to weight loss, while workers who weren’t near a window had more sleep disturbances. Additional research has shown that those exposed to natural light during the workweek tended to be more inspired to get outside and exercise.
Despite the media attention and all the information that’s available, people simply aren’t losing weight.  But there are some very good reasons for this:  too much misinformation is available, too many people rely on fad diets, too many people look for a pill to help them lose weight and too many people just don’t want to acknowledge that it takes some work to lose the weight.  Yet for those who do work to lose weight, the end result is always worth it.
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.
Although tactics like drinking one more glass of water, choosing smaller plates, and smelling peppermint oil may feel like they won’t create much change—and might even feel slightly silly—it’s small changes like these that create solid habits that lead to consistency, says Greuner. He notes that these “wins” cause a neurotransmitter release that give you happy buzz of achievement.

Another mindfulness trick is to pause for a moment before eating to smell your food, which releases digestive enzymes that improve digestion, Rissetto says. This is also another reason to skip that extra cocktail. A study published last year found that alcohol consumption changes how your brain perceives the aroma of food—specifically, it makes everything smell pretty tasty. As a result, people tend to eat more than they would sober.
University of Pennsylvania researchers found that about 65 percent of dieters gain back the weight they lost within three years. How come? While diets are meant to be followed short-term, many people end up veering back to their old habits. To reap a long-lasting lean body, make sure that your diet is maintainable and that you can continue following your slim-down plan for the long haul.

Try counting the calories you eat. There are loads of different apps out there where you type in your current weight and how much you want to loose. It then tells you how many calories you should eat a day to reach this goal, and helps you keep track of how many you've eaten. The first few days it's a bit annoying having to weigh and note everything you eat, but it quickly becomes a habit. This has worked wonders for me, because it helps me make better choices for my meals, and tells me just how many chocolates I can eat before I've eaten too many calories :-) Good luck.
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.”
Being in optimal ketosis for a prolonged period of time (say, a month) will ensure that you experience the maximal hormonal effect from eating a low-carb diet. If this doesn’t result in noticeable weight loss, you can be certain that too many carbs are NOT part of your weight issue and not the obstacle to your weight loss. There are, in fact, other causes of obesity and being overweight. The next three tips in this series might help you.

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.


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.
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!
Instead, weigh yourself once a week. Do it the same time of day each time and in similar clothes (or no clothes at all!). And remember, the numbers on the scale don't tell the whole story. It's entirely possible that your body is getting stronger or losing inches even if it's not shedding pounds every week. Pay attention to how your clothes fit, your overall appearance, and, of course, how you feel.   
No, you aren’t dreaming. According to Peterson, many adults are so busy with work and family that they skimp on shut-eye, which actually makes it harder to lose weight. “Lack of sleep causes your appetite to surge and increases the desire for higher-calorie foods,” Peterson says. Several studies now show that adults who routinely get less than six hours of slumber a night are more likely to have significant weight gain over time than those who sleep seven or more hours on most nights. While optimal hours of sleep are highly individualized, most adults need somewhere between seven and nine hours a night.

Control Your Environments. Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.


In reality, a never-ending list of factors—including (yes) food and exercise, but also sleep, stress management, hormone health, self-esteem, past weights, and those pesky genetics—influence weight loss as well as the weight your body naturally gravitates toward at a given time in your life, Abby Langer, R.D., a Toronto-based dietitian and nutrition counselor, tells SELF. Of course, maintaining a caloric deficit drives weight loss, but so much more goes into a successful weight-loss effort than the math of calories in and calories out.
Most people think of their protein or meat as their meal’s main event, but that shouldn’t be the case. “Place flavorful vegetables front and center on lunch and dinner plates, accompanied by sides of protein and whole grains,” registered dietitian Cheryl Forberg said. By simply rearranging your plate, you’ll automatically consume fewer calories and take in more health-protective vitamins and nutrients.
Perhaps you'd like to be the same size you were in high school or when you got married, but that would mean dropping more than 50 pounds. Don't go there — not yet, at least. Set a more realistic goal of losing 5% to 10% of your weight, and give yourself plenty of time and some flexibility to reach that goal, keeping in mind that most people take at least six months to achieve that degree of weight loss.
Not only is drinking lemon water a healthy, low-calorie alternative to soda or juice, but lemons themselves have also been shown to contribute to weight loss. Just one of the citrus fruits contains an entire day’s worth of vitamin C, a nutrient that has the power to reduce levels of cortisol, a stress hormone that triggers hunger and fat storage. Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain. Believe it or not, even the peel is beneficial because it is a potent source of pectin—a soluble fiber that’s been proven to help people feel fuller for longer. According to a study published in the Journal of the American College of Nutrition, participants who ate just 5 grams of pectin experienced more satiety.
We applaud you for getting off the couch and making it to your weekly spin class. But if you refuse to venture beyond stationary bikes, you might give the pounds the green light to creep back on. “If you’ve been doing the same workout for the past few months, your body isn’t being challenged anymore, meaning it’s not burning as many calories as it otherwise could,” Dr. Sean M. Wells, personal trainer and author of Double-Crossed: A Review of the Most Extreme Exercise Program, tells us in 17 Reasons Why You’re Regaining Weight. Spike your metabolism and switch things up by exploring different fitness classes or trying a HIIT routine at home.

Forgive yourself: “We beat ourselves up all the time and you can’t do that because the most successful people in life take risks, and part of taking risks is failure," says Delaney. "I learned this through business: If you fail, you were brave enough to take the risk, so don’t beat yourself up. What people need to understand is, it’s okay to mess up, what isn’t okay is to let that ruin your motivation. Get back on the wagon and regroup; think about why you messed up so you don’t keep repeating the same problem.”
Cortisone as an oral drug is another common culprit (e.g. Prednisolone). Cortisone often causes weight gain in the long run, especially at higher doses (e.g. more than 5 mg Prednisolone per day). Unfortunately, cortisone is often an essential medication for those who are prescribed it, but the dose should be adjusted frequently so you don’t take more than you need. Asthma inhalers and other local cortisone treatments, like creams or nose sprays, hardly affect weight.
The average American consumes 15.5 pounds of pasta each year—and most of it is the refined white stuff. What’s the trouble with that? This type of noodle is almost completely void of fiber and protein, two vital nutrients for weight loss. To boost the belly-filling fiber and hunger-busting protein in your meal, opt for a bean-based noodle like Banza Chickpea Shells (2 oz., 190 calories, 8 grams of fiber, 14 grams of protein) or Explore Asian Black Bean Low-Carb Pasta (2 oz., 180 calories, 12 grams of fiber, and 25 grams of protein). Alternatively, whip up a batch of zoodles, or spiralized veggie noodles with the help of these 21 Mouthwatering Spiralizer Recipes.

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.
Sure, you know the main weight-loss tactics: drink plenty of water, eat veggies, and exercise regularly. But just when you thought you had tried it all, there’s a whole new mix of methods that could help drop the number on the scale as well. Whether it’s upping your vitamin D intake, working out on an empty stomach, or eating dessert for breakfast (no, seriously!), anyone can use these surprising, fat-burning tips. And for more calorie-incinerating advice, learn the 20 Weight-Loss Techniques Every Successful Dieter Uses.
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.

Perhaps you'd like to be the same size you were in high school or when you got married, but that would mean dropping more than 50 pounds. Don't go there — not yet, at least. Set a more realistic goal of losing 5% to 10% of your weight, and give yourself plenty of time and some flexibility to reach that goal, keeping in mind that most people take at least six months to achieve that degree of weight loss.

Forgive yourself: “We beat ourselves up all the time and you can’t do that because the most successful people in life take risks, and part of taking risks is failure," says Delaney. "I learned this through business: If you fail, you were brave enough to take the risk, so don’t beat yourself up. What people need to understand is, it’s okay to mess up, what isn’t okay is to let that ruin your motivation. Get back on the wagon and regroup; think about why you messed up so you don’t keep repeating the same problem.”
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 average American consumes 15.5 pounds of pasta each year—and most of it is the refined white stuff. What’s the trouble with that? This type of noodle is almost completely void of fiber and protein, two vital nutrients for weight loss. To boost the belly-filling fiber and hunger-busting protein in your meal, opt for a bean-based noodle like Banza Chickpea Shells (2 oz., 190 calories, 8 grams of fiber, 14 grams of protein) or Explore Asian Black Bean Low-Carb Pasta (2 oz., 180 calories, 12 grams of fiber, and 25 grams of protein). Alternatively, whip up a batch of zoodles, or spiralized veggie noodles with the help of these 21 Mouthwatering Spiralizer Recipes.
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