It’s not rocket science: Limiting your daily caloric intake will result in the weight loss success you’ve been seeking. After all, the formula to losing weight—consuming less calories than you burn—is also the key to keeping it off. A study in the The American Journal of Clinical Nutrition found that participants who followed a very-low-energy diet experienced significantly better weight loss maintenance five years after completing a low-calorie weight-loss program.
Research shows that hormone resistance problems—including leptin resistance and insulin resistance—contribute to the difficulties many thyroid patients face in losing weight. And since both hyperthyroidism and hypothyroidism have been shown in multiple studies to create insulin resistance, this means you should consider having your fasting glucose and leptin levels tested, evaluated, and treated.
We’ve been clear on the benefits of wild salmon, but those pink creatures are quite literally not the only fish in the sea. Generally speaking, fish provide one of the best sources of fatty acids known as omega-3s, which will help fend off waist-widening inflammation and are an excellent source of high-quality, lean protein. This allows them to help you maintain muscle mass, thus reducing excess fat accumulation. Some of our favorite healthy seafood include mussels, Atlantic mackerel, and bluefish, but be sure to educate yourself on the ocean dwellers with this list of Every Popular Fish—Ranked for Nutritional Benefits!
In addition to watching what you eat, you should also take note of the hours you spend watching television. Not only is sitting in front of a screen for too long detrimental to eye health, it can also wreak havoc on your newly-trim waistline. Members of the National Weight Control Registry, who were able to lose weight and keep it off, nixed their binge-watching habit: 62 percent report watching less than 10 hours of TV per week. And it seems like the majority of the NWCR members also found a new, more productive pastime—just take a look at our next savvy hack.
Leaving the comforts of your gym can be difficult, but outdoor workouts have their own unique set of benefits. Research has shown that breaking a sweat outdoors may be more beneficial than burning calories inside. According to a study published in Environmental Science and Technology, exercising in a natural environment outdoors may improve energy levels and decrease stress more than working out indoors can.
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.”
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later, a normal person will give up and eat, hence the prevalence of “yo-yo dieting”.
This is were I take advantage of your knowledge though. I am new to weight training and for the last 3 month’s I’ve been cutting. This has been tough mainly because I was only 145 lbs when I started but had some belly fat and thought I should work on the theory to get lean first. I guess the cut has been going okay as I’ve dropped 11 lbs. My problem is in my damn head I keep telling myself I’m too small (because I am) and constantly feel the urge to bulk. I can’t see my abs yet and still have some belly fat…I hear it’s the last to go. If you were in my shoes would you continue the cut until the abs show or would you switch it up and start a bulk? The other thing is I don’t know how long it’s gonna take to see my abs.
Dieters already know to steer clear of sugary cocktails and stick to vodka sodas at happy hour. But nixing booze altogether for a few weeks at a time could really help you jumpstart your weight loss efforts. A Journal of the Academy of Nutrition and Dietetics study found that alcohol causes people to eat an additional 384 calories per day on average, likely because booze makes us more sensitive to food aromas and less likely to resist indulgent fare.
"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.
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.
There’s a reason that most nutritionist and exercise experts warn against strict diets. As Herbst explains, the concept of not allowing yourself to consume so many things that your body wants to consume becomes a burden rather than the promotion of a healthy lifestyle. This inevitably causes you to burn out. “Anything done severely doesn’t work,” he says. “It’s the severity of famine which the body defends against.” Instead, he recommends eating a balanced diet of protein, carbohydrates, and healthy fats, and watching the extraneous calories.
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
Throw away your peeler. It might actually be limiting your true weight-loss potential — at least when it comes to apples. In a 2012 study published in the journal PLoS ONE, researchers found ursolic acid — a natural substance in apple peels — could play a role in preventing obesity, as well as increasing muscle and brown fat, which are both known as being major calorie-burners. Anyone, your peeler is one of the 20 Kitchen Tools You’re Using All Wrong.
21. Keep it simple. "I take a minimalist approach to nutrition: My diet consists of lean protein (chicken breast, egg whites, ground turkey), complex carbs (quinoa, sweet potatoes, oatmeal), healthy fats (coconut oil, almonds, avocados), and leafy green veggies. I eat as clean as I can—locally-grown vegetables, organic when possible, and minimally-processed everything."
Most of us eat quickly, chewing each bite just a few times, which means we consume more food than we realize. Slow down and you'll slim down: In a recent study, people who chewed each bite 40 times ate almost 12 percent less than those who chewed just 15 times. When we chew longer, our bodies produce less ghrelin, a hormone that boosts appetite, and more of the peptide hormones that are believed to curb hunger. "Chewing seems to stimulate the gut to make appetite-suppressing peptide hormones," Dr. Cypess explains. Plus, the more you chew, the more thoroughly you break down food, which may release nutrients into your blood faster and give your brain time to register that you're full. From now on, focus on eating slowly at every meal. Put down your fork between bites and work your way up to 40 chews per mouthful of food.
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.
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
NEW: My brand new fat loss program, Superior Fat Loss, is now available. It’s completely designed to allow you to lose fat as quickly and effectively as realistically possible… WITHOUT losing muscle, or feeling hungry all the time, or giving up the foods you love, or doing tons of cardio, or following annoying diet rules, or experiencing excessive metabolic slowdown and plateaus, or regaining the fat after you lose it. You can learn all about it right here: Superior Fat Loss
Healthy midnight snacks are OK, but try not to graze in the window of time between breakfast and lunch. A study published in the Journal of the American Dietetic Association found mid-morning snackers typically eat more over the course of a day than afternoon snackers. Furthermore, researchers found that dieters with the mid-morning munchies lost an average of 7 percent of their total body weight while those who did not snack before lunch lost more than 11 percent of their body weight.
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.