Ah, the über-popular “know your why” strategy. One Brown University study found that when people are motivated to lose weight for appearance and social reasons, they stick with their weight-loss habits for significantly less time than those who are motivated by their health. After all, these external motivators (like looking a certain way or fitting into a cultural ideal) aren’t going to get you going when you’re feeling down, have had a bad day, or are frustrated with a plateau, Albers says.

This is the best fitness article that I have EVER read in my life. (And i have read alot from Bodybuilding.com, Men’s fitness, Beachbody, Men’s Health and just about every website and youtube “fitness guru” around). I love the No-BS approach that you take here getting straight to the truth with enough detail to really take action. Keep up the GREAT work man!
Fiber is an indigestible carbohydrate from plant-based foods like bran flakes and strawberries that absorbs water and helps us eliminate waste as it travels through the digestive system. According to a review published in Journal of American College of Nutrition, fiber may increase satiety to keep you fuller longer and dietary fiber intake is associated with lower body weight. Mayo Clinic recommends that women should aim for at least 21 to 25 g of fiber a day, while men should aim for 30 to 38 g a day.

Constantly eating when you don’t need the fuel is a major contributor to weight gain. Before you pop something into your mouth, ask yourself why you’re eating. (We’re lookin’ at you Ms. Office Candy Bowl.) Are you actually hungry or are you just angry, stressed, anxious or board? If it’s any of the latter feelings, healthy snacks like carrot sticks and apples won’t seem appealing. If you’re not hungry enough to eat a plant, vow to not eat anything at all.
Whatever diet method you choose to lose weight the one constant for every one is to maintain a correct psychological approach. It is what is in your head that ultimately is the most effective way of trying to lose weight and to keep it off. All the research done by dieticians and the medical profession tell us that the most effective way to diet is to lose a maximum of around 2 lb per week. I view any other claims that claim greater weekly weight loss with more than a little suspicion and avoid them. For me I found that the 5:2 diet is the most effective way to lose weight. I am around 14 lb lighter than I was in Jan 2013. The weight has stayed off. The diet suits me. It may not be for every one but ultimately I find it mentally achievable.
But if navigating these choices seems confusing, that’s where Eat This, Not That! comes in. What really works are making little lifestyle tweaks, simple moves that help you slash calories, boost nutrition and build a healthy foundation. We’ve gathered up some of the easiest, most effective new tricks and tactics to help you shed those unwanted pounds and slim down for good.
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.
Just as big-box stores can be a psychologically tricky terrain for dieters, so to can healthy-sounding labels on the food that we eat. A Cornell University study printed in the Journal of Marketing Research suggests people eat more of a snack that’s marketed as “low fat.” Participants in the study ate a whopping 28 percent more M&Ms that were labeled “low fat” than when the colorful candies didn’t have the label. As we suggested earlier, avoid being fooled by simply opting for full-fat foods.
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.
It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeno and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help slow you down. You're less likely to wolfed down that plate of spicy spaghetti —— and therefore stay more mindful of when you're full. Some great adds: Ginger, turmeric, black pepper, oregano, and jalapenos.

Some antidepressant medications can cause weight gain, especially the older tricyclic antidepressants (TCAs) such as Tryptizol, Saroten, and Clomipramine; as well as newer drugs such as Remeron (Mirtazapine). Lithium (for manic-depressive disorder) often causes weight gain. The most common antidepressants known as SSRI’s (for example Citalopram and Sertraline) usually don’t impact weight significantly. More on depression


Hiding your salt shaker in the cabinet rather than keeping it in plain sight on the kitchen table can do wonders for your long-term weight-loss goals. A study conducted by Queen Mary University of London showed that every excess gram of salt you consume daily can increase your risk of obesity by a staggering 25 percent! If your food is lacking flavor after ditching the sodium, try experimenting with different spices such as anti-inflammatory turmeric, zesty cayenne, and smoky paprika.
The truth is there is no “one size fits all” solution to permanent healthy weight loss. What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. To find the method of weight loss that’s right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.
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.
According to one study, cluttered kitchens can lead to over-snacking, especially if you’re feeling stressed. Researchers suggested that people might respond to a chaotic physical environment by lowering their self-control. Even if snacks aren’t on the counter, the sense of disorganization could lead you to consume more—particularly junky snacks—than you planned.
For many people, losing weight is only half the battle — the bigger challenge is keeping the weight off over the long term. And it's no surprise that keeping weight off is difficult — studies have shown that the brain and the body are hardwired to regain lost weight. But don't despair: Research also has revealed that people who are successful in keeping weight off share some habits. They tend to do the following:
Obsessing over the numbers on the scale is not your standard weight-loss advice for women. But new research out of Finland shows that it may be a spot-on suggestion, since the more often dieters weighed themselves in the study, the more weight they lost. In fact, dieters who went more than a week without weighing themselves actually gained weight. These findings, of course, aren't necessarily causal: The less frequent weighers may have been less serious about their diets to begin with. Or maybe they became less dedicated (and less interested in weighing themselves) only after they'd begun to gain weight. Regardless, according to Wansink, co-author of the study: "If you want to be skinny, do what skinny people do." And skinny people, within the context of this study, weighed themselves regularly—anywhere from every day to once a week. A previous study by the same research team found that body weight naturally fluctuates throughout the week and that most people weigh the least on Wednesdays. So if you can't commit to weighing yourself daily, at least hop on the scale every Wednesday. Seeing low numbers will keep you motivated.
Your body has a hard time distinguishing between hunger and thirst. Being dehydrated can fool you into reaching for a snack you don't really need. Drinking water throughout the day, especially before a meal fills up your stomach, keeps you energized and slows down the urge to snack. Find plain water boring? Make a pitcher of de-bloating spa water. Slice whole lemons and oranges and add them to your water. An antioxidant in the peel, d-limonene, gives sluggish bowels a kick and stimulates liver enzymes to help flush toxins from the body. Switch things up with unsweetened green tea, which contains EGCC, an antioxidant that helps the body burn fat faster. Or try any of these 4 Teas That Melt Fat Fast.
Coffee jumpstarts your metabolism, making the non-decaf stuff a worthy weight loss ally. According to a study published in the journal Physiology & Behavior, the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf. And remember, don’t ruin your fat-blasting cup of joe by adding any unhealthy creamers and/or artificial sweeteners to it, both of which are enemies of weight loss.
Big-box stores such as Costco or Sam’s Club are great money-savers, but frequenting them to buy groceries can be bad news for your fitness goals. That’s because a 2015 study in the journal Appetite found that the larger the bottle, bag, or box the food comes in, the larger we think the serving size should be. To come to that conclusion, researchers surveyed more than thirteen thousand people and found that when confronted with larger packages of cola, chips, chocolate, or lasagna, the shoppers tended to want to serve themselves larger portions.
“Tahini is an oft-forgotten option for nut and seed butters, but it sits front and center in my fridge because it delivers major creaminess to sauces and smoothies and packs a powerful flavor punch,” says Willow Jarosh MS, RD co-owner of C&J Nutrition. “Although some advise against eating the spread because of its high omega 3:6 ratio, the super high intake of omega-6s in the average American’s diet isn’t due to things like tahini—it’s mostly from not eating a variety of fats or consuming the majority of fats from fried foods and packaged snacks. As long as you’re also eating foods rich in omega-3s, your end-of-day ratio should be nothing to worry about. Plus, tahini is loaded with tons of healthy nutrients like copper, which helps maintain anti-inflammatory and antioxidant responses in the body. It also provides six percent of the day’s calcium in just one tablespoon.”
Tell your family, friends, and coworkers about your weight-loss goals and ask for their support. Then check in on Facebook each time you go to the gym, and let your support system know each time you hit a goal. It'll make you feel accountable to someone aside from yourself. A 2014 study found that being accountable to someone else and receiving support is a great motivator for women who are trying to lose or maintain weight. Makes sense! 

Looking for the easiest possible way to lose weight? Grab your pajamas early and log some extra Zzzs! According to researchers, getting eight and a half hours of shut-eye each night can drop cravings for junk food a whopping 62 percent and decrease overall appetite by 14 percent! Mayo Clinic researchers note similar findings: In their study, adults who slept an hour and 20 minutes less than the control group consumed an average of 549 additional calories daily. That’s more calories than you’ll find in a Big Mac!
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!
And speaking of eating full-fat fare, a cutting-edge review published in PLOS One discovered that when it comes to reducing cardiovascular risk and promoting rapid weight loss, low-carb diets are superior to low-fat diets. Can’t imagine fully committing to a low-carb lifestyle? Start by eliminating empty sources of carbs from your diet such as white bread, desserts, and sugary drinks.

Most people who want to lose weight have more than 12 pounds to lose. That’s why even the best weight loss drug in the world can only be an optional complement to other treatment. That’s why this piece of advice is number 18 out of 18. It may be a helpful addition for some people, but the advice higher on the list is what can make the biggest difference, by far.
Adding a wide variety of flavorful spices to your foods can help you control portion sizes and lose weight. Research shows that people eat less when their food tastes new and spicy (perhaps because we're forced to pay attention to it?). The crazier the blends of spices, the more novel the food will taste and the more benefits you'll reap, so don't be afraid to mix spices and go out of your comfort zone. Plus, traditional spices like turmeric, cinnamon, and cumin are chock-full of powerful antioxidants. 

Weightlifting isn’t going to make you look bulky — that’s just a myth. Something it can do, though? Help you lose weight — and super effectively. In a 2017 study published in the journal Obesity, researchers found pumping some iron (along with consuming less food!) helped the participants lose more weight. And in comparison to the participants who walked as their form of exercise or didn’t exercise at all, the weightlifters dropped more fat and gained more muscle.
Thanks for the great article. I would love to hear your thought on Lyle’s Rapid Fat Loss Diet. I know after all it is just a huge deficit but is the best way to create a large deficit while preserving muscle mass is to consume mostly protein like his approach? If we create the same deficit e.g. Eating 800 kcal/day but having carbs and fat will we lose more muscle mass than just getting those calories from protein only?
“My dad is like a food-pushing wizard, he’s always pulling stuff out of his pockets or showing up with delicious food,” says Mary Mock. While the family tradition of surprise sweets was fun, when it came time to lose weight, she knew she had to put a stop to all that temptation. “At first, he seemed hurt when I kept saying no but when I explained it was for my health, he got on board. Sometimes I still have to remind him though!” she says.

In addition to researching avocado oil, the folks over at Penn State University conducted some research involving canola oil as well and discovered it can also stimulate weight loss. More specifically, researchers found that after one month of adhering to diets that included canola oil, participants had a quarter-pound less belly fat than they did before the diet. They also found that the weight lost from the mid-section did not redistribute elsewhere in the body. Like peanuts and avocados, canola oil’s belly-blasting abilities are thought to be a result of the monounsaturated fats it contains.
I just want to say something about cardio for the few female readers. I think for smaller women, sometimes it’s really necessary, and not just 20 minutes twice a week. Not that anything you said is wrong, but if you’re a small woman, you might literally starve if the deficit comes from the diet entirely… I am just saying that because I see so many women “bragging” about not doing any cardio, and losing fat at a normal pace while eating a decent amount of food, which usually sets unrealistic expectations…
Who knew that fantasizing about eating your favorite candy can actually result in real-life weight loss? A study found that daydreaming about eating an entire packet of the sweet stuff before indulging may cause you to eat less of it. To come to this finding, researchers asked participants to imagine eating three M&Ms versus 30. Then, they conducted a taste test where participants were able to nosh on the chocolate orbs. The results? Those who imagined eating lots of M&Ms ended up gobbling down the least!
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.
If you’re trying to decide whether to work out in the morning or at night, getting up early has some serious weight-loss potential. A 2012 study published in the journal Medicine & Science in Sports & Exercise found 45 minutes of moderate-to-vigorous exercise can reduce your appetite, decreasing your motivation for food throughout the day. Because of that, you’ll see the number on the scale drop. For tips on getting out of bed with the sun, learn The Best Ways to Become A Morning Workout Machine.
To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet. That’s what’s called optimal ketosis.
Though you may give yourself a pat on the back for passing on that slice of chocolate cake you’ve been craving for dessert, you’re actually doing yourself (and your waistline) a disservice in the long run. According to a study in the International Journal of Eating Disorders, when you resist food, your body actually experiences more cravings for whatever it is you aren’t getting. Saying “no” to a sweet treat or slice of pizza wires our brains to view forbidden foods as rewards, setting us up for cravings that are hard to satisfy, so give yourself a break and indulge every now and again.
Fiber expands in your stomach and also takes time to digest, both of which help keep you feeling full for longer. Good sources include whole grains, veggies, and whole fruit (not juiced). Healthy fats like olive and nut oils—in moderation—improve flavor, give you energy, and help your body use certain nutrients. Alexandra Shipper added healthy fats, such as avocado, to protein sources like eggs and fish on her way to dropping 55 pounds.
Then, assuming you don’t want to lose muscle/strength while you’re in this deficit (or that you’d like to gain some while you’re in this deficit), combine that deficit method with the type of heavy, intelligent, strength-focused weight training needed to ensure this second goal is taken care of, too. (Superior Muscle Growth contains workouts that fit this description.)
Big-box stores such as Costco or Sam’s Club are great money-savers, but frequenting them to buy groceries can be bad news for your fitness goals. That’s because a 2015 study in the journal Appetite found that the larger the bottle, bag, or box the food comes in, the larger we think the serving size should be. To come to that conclusion, researchers surveyed more than thirteen thousand people and found that when confronted with larger packages of cola, chips, chocolate, or lasagna, the shoppers tended to want to serve themselves larger portions.
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.
Obsessing over the numbers on the scale is not your standard weight-loss advice for women. But new research out of Finland shows that it may be a spot-on suggestion, since the more often dieters weighed themselves in the study, the more weight they lost. In fact, dieters who went more than a week without weighing themselves actually gained weight. These findings, of course, aren't necessarily causal: The less frequent weighers may have been less serious about their diets to begin with. Or maybe they became less dedicated (and less interested in weighing themselves) only after they'd begun to gain weight. Regardless, according to Wansink, co-author of the study: "If you want to be skinny, do what skinny people do." And skinny people, within the context of this study, weighed themselves regularly—anywhere from every day to once a week. A previous study by the same research team found that body weight naturally fluctuates throughout the week and that most people weigh the least on Wednesdays. So if you can't commit to weighing yourself daily, at least hop on the scale every Wednesday. Seeing low numbers will keep you motivated.
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