Diets that involve removing – or severely limiting – specific foods or food groups that are nutritionally important are not going to be a long-term solution. The more extreme high-protein, low-carbohydrate diets limit fruit, vegetables and fibre, particularly in the early stages, while faddy diets based on single foods (cabbage soup, anyone?) involve eating a lot of one type of food and not much of others. Some diets also drastically limit calorie intake so you get results fast. However, a very low-calorie intake can leave you tired and hungry, so you give up, regaining the weight as quickly as it came off.
Berries are more than just morsels of sweetness that you can toss on yogurt or work into a smoothie; they can help you lose weight, too! Raspberries pack more fiber and liquid than most other fruits, which boosts satiety. They’re a rich source of ketones, antioxidants that can make you slimmer by incinerating stored fat cells. And like other berries, raspberries are loaded with polyphenols, powerful natural chemicals that have been shown to decrease the formation of fat cells and eliminate abdominal fat. Not to be outdone, research suggests blueberries can also help blast away stubborn belly fat by engaging your get-lean genes. After a 90-day trial, University of Michigan researchers discovered rats that were fed a blueberry-enriched diet showed significantly reduced belly fat compared to those who skipped the berries.
“Chia seeds aren’t just a pet, they’re a party in your mouth. I’m a huge fan of them because they’re chock-full of heart-healthy omega-3s, fiber, protein, and calcium,” Sarah Koszyk, MA, RD, founder of Family. Food. Fiesta. tells us in 26 Most Overlooked Ways to Lose Weight. “Chia seeds are easily absorbed by the body, so they’re very nourishing and satiating. Every day I add them to my breakfast smoothie or pair them with yogurt or cottage cheese along with some blueberries.”
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.
Zero Belly Diet test panelist Bryan Wilson, a 29-year-old accountant, lost 19 pounds and an astounding six inches from his waist in just six weeks on the diet, and he attributes his success to the Zero Belly shake recipes in the program. “I love the shakes. I added them to my diet, and almost immediately I lost the bloat,” Bryan said. “I’m a sweet craver, and the shakes were an awesome alternative to bowls and bowls of ice cream I would have had.” Protein-enriched drinks lend you a monster dose of belly-busting nutrition in a simple yet delicious snack. But most commercial drinks are filled with unpronounceable chemicals that can upset our gut health and cause inflammation and bloat. Not to mention, the high doses of whey used to boost protein levels can amplify the belly-bloating effect. The Zero Belly solution: Try vegan protein, which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloat. Lose weight in less than 30 seconds, with the 100+ proven recipes in Zero Belly Smoothies!
Rather than relying on the drive-thru when hunger strikes, prep your meals in advance so that you have healthy grub on hand. “Identity three meals you can prepare with pantry staples and start cooking. Store the meals in your freezer so you always have something healthy on hand when hunger strikes,” Dietitian Christine M. Palumbo, RD, explains in 20 Ways to Lose Weight Forever. “For example, my go-to meals include risotto with frozen shrimp and asparagus, vegetable barley and a red lentil soup. Your goal should be to replace the meals whenever your stash starts running low.”
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.
Too much variety in your diet can mess with your satiety cues and make you overeat, so add some (tasty) monotony to your routine. One easy way: Eat the same healthy breakfast and/or lunch each day during the week, and savor new tastes on the weekend. The best thing about that plan, says 69-pound-loser (er, winner?) Melanie Kitchen: "I didn't have to keep coming up with new recipes!"
Just as distracted driving negatively impacts your driving ability, distracted eating can cause you to ignore satiety signals, according to Kimberly Gomer, M.S., R.D., Direction of Nutrition at Pritikin Longevity Center & Spa. When you’re eating at your desk, in front of the TV, or even just scrolling through your social media feed, it’s harder to “hear” your body signal that it’s full, she says.
You don’t need to have some kind of apocalypse-ready jump bag ready (although, why not?), but grabbing one or two dependable snacks and throwing them in your work bag or gym tote is a good idea, says Rissetto. That’s because people tend to graze on unhealthy stuff more when they feel like they don’t have other options. Be prepared, weight-loss scout, and you’ll avoid the hangry times.
You already know that a perfect diet doesn't exist, but many of us still can't resist the urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. The problem: This only makes it more difficult, stressful, and downright impossible to lose weight. So rather than beating yourself up for eating foods you think you shouldn't, let it go. Treating yourself to about 200 calories worth of deliciousness each day — something that feels indulgent to you — can help you stay on track for the long-haul, so allow yourself to eat, breathe, and indulge. Food should be joyful, not agonizing!
Langer adds that when when people have good vs. bad, perfectionistic expectations for themselves, they tend to handle supposed misdeeds (like eating something they “shouldn’t”) one of two ways: languishing in their failure or compensating by restricting subsequent meals. People who do make sustainable weight loss work, however, can enjoy that piece of cake and then, in their next meal, eat just like they had before digging into that slice of cake.
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That's exactly what TIME did in a recent cover story looking at new weight loss science. After speaking to people who had successfully lost weight (after failing many times), it became clear that there's no best way to go about it. Instead, evidence—both scientific and anecdotal—show that it's possible for anyone to reach a healthy weight through a strategy that works best for them.
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.
If however you’d rather just directly set your calorie intake to an amount that causes fat loss to occur, and then get all of those calories from a good balance of protein, fat and carbs, and then get those nutrients from a variety of foods you truly enjoy eating, and then put it all together in whatever the hell way best suits your personal preferences and is completely free from all of the stupid rules and restrictions that make weight loss a lot harder than it needs to be… then a Group 1 diet is perfect for you.
Cilantro, though polarizing in terms of taste, contains a unique blend of oils that work much like over-the-counter meds to relax digestive muscles and alleviate an “overactive” gut. A study published in the journal Digestive Diseases and Science found that patients with IBS benefited from supplementing with cilantro as opposed to a placebo because their bellies weren’t as bloated.
No, genistein isn’t a trendy food item that’s about to blow up—it’s a compound that can help you lose weight. According to a study of female mice printed in The Journal of Nutrition, genistein has the power to decrease food intake and body weight. Scientists suspect this is because of the compound’s ability to turn down the genes for obesity and reduce your body’s capacity to store fat. To add some genistein to your diet, incorporate peanuts, beans, and lentils into your meals.
We know you know—hydration is super important when it comes to your body and brain. Turns out, it’s also key for weight loss, according to nutrition and health coach Joan Kent, Ph.D., of Last Resort Nutrition. Not only does that standard trick of “drink water before a meal” work to lower food consumption, but staying hydrated keeps your satiety signals properly regulated, she says.
If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for example), your body releases insulin to help with the influx of all this glucose into your blood. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body can’t burn off. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs.
To drop serious lbs, you need the one-two punch of aerobic exercise plus strength training. Resistance helps build and preserve metabolism-boosting lean muscle while burning fat and is especially key when you hit a plateau. Amanda Green lost 15 pounds in two months doing hour-long cardio DVDs, but it wasn't until she started running outside and lifting weights three times a week that she was able to ditch the last 15 of her 30-pound goal.
Since tomatoes can be grown indoors, they never really go out of season, making them a reliable weight loss staple to add to your diet. The tasty fruits have a high water content that will help keep you hydrated, and they’re also low in calories. What’s more? A study published in Nutrition Journal found that eight weeks of tomato juice consumption helps the body burn about an additional 100 calories per day—that adds up to around 3,000 calories a month!
“Holidays, vacations, crazy work weeks…it doesn’t matter. Every week, people who remain lean, stick to their healthy habits,” Langowski tells us. “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!” The same mentality should hold true for your diet, too. The majority of people who lose weight and keep it off, report that that their diet is the same on both the weekends and weekdays, according to an American Journal of Clinical Nutrition report. Simply put, don’t go crazy eating wings, pizza and cheat meals just because it’s Saturday. Your body doesn’t care what day of the week it is, and neither should you.
Here’s your chance to splurge on those dim, overhead kitchen lights you’ve been waiting. A 2012 study published in the journal Psychological Reports: Human Resources & Marketing found those who ate in environments with soft lighting and music ate fewer calories than those who ate in bright, loud environments. So turn down the lights and turn every meal into a fine-dining experience.
Studies of successful dieters reveal a hard truth: "They remain fairly strict about their eating forever," says James O. Hill, Ph.D., cofounder of the National Weight Control Registry, which keeps data on thousands of people who have lost weight and kept it off. Sound depressing? Think of it this way, suggests Eat to Lose, Eat to Win author Beller: "You just need to find a nutritional strategy you can live with long-term—like allowing yourself to have dessert or a cocktail or two every so often. It's like moving to a new city. For the first year or so it's difficult, but once you establish a routine you get comfortable. You might still miss things about your old life, but you're happy with your new one too."
Next time you need groceries, circle the perimeter of the store before going up and down every aisle. Why? You’ll load up on the healthy stuff first. The edges of grocery stores generally house fresh produce, meat,] and fish, while the inner aisles hold more pre-packaged, processed foods. Browsing the perimeter can help control how many unwanted additives are in your basket.
Even if you’re a sweet tooth, it’s wise to eliminate as much sugar from your diet as you can, especially if you’re trying to keep weight off. “Sugar has been linked to leptin resistance, which is the hormone that tells you when you are full,” explains Dr. Petre. “Bad bacteria also consume sugar and compromise your immune system. [This] causes cell aging and a decline in tissue function and elasticity.” Heart disease, cancer, obesity, and diabetes are just a few additional reasons to avoid it at all costs. She recommends reading food labels closely so that you know just how much sugar you’re really consuming.
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.
The bigger your plate, the bigger your meal, Brown reminds us. How so? While smaller plates make food servings appear significantly larger, larger plates make food appear smaller—which can lead to overeating. In one study, campers who were given larger bowls served themselves and consumed 16 percent more cereal than those given smaller bowls. Swapping dinner for salad plates will help you eat more reasonable portions, which can help the pounds fly off your frame! To kick even more calories to the curb, use small red plates. Although the vibrant hue may not match your dining room decor, the color can help you eat less, according to a study published in the journal Appetite. Researchers suggest that the color red reduces the amount we’re likely to eat by subtly instructing the mind to stop noshing.
Even if you fill up on produce, lean proteins, and whole grains, according to British Journal of Nutrition findings, when you think about the quality of your diet, you’re likely forgetting about all the unhealthy food that also finds its way to your mouth. People tend to exaggerate the good foods they eat and underestimate the bad stuff, says study author, Kentaro Murakami, PhD of Japan’s University of Shiga Prefecture. While it’s not necessarily intentional, it’s likely one of the reasons why it’s so hard for people to lose weight. For example, you might grab a handful of candy at a co-worker’s desk or a sample at the mall and then forget about it altogether. Our advice: To get a more accurate overview of your diet, keep a detailed food journal on your phone—yes, that means you should include that food court sample, too. Whether you snap photos or keep a written log is totally up to you—both tactics will work. The more food records dieters kept over the course of 30 months, the more weight they lost, a study in the American Journal of Preventive Medicine found.