Important Note: as with most diet ideas, these strategies should be used in moderation. There is a tremendous amount of social, cultural, and peer pressure in our world to “be thin.” The strategies I'm sharing below aren't meant to promote that type of behavior. My goal is offer ideas that make it easier to live healthy in a sustainable way. Your ultimate goal should always be to regain your health and love yourself.
The final possible culprit behind stubborn weight issues may be the stress hormone, cortisol. Too much cortisol will increase hunger levels, bringing along subsequent weight gain. The most common cause of elevated cortisol is chronic stress and lack of sleep (see tip #10), or cortisone medication (tip #9). It’s a good idea to try your best to do something about this.
Sure, you certainly need to drink plenty of water to help expedite the process of ridding your body of excess sodium, you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.
This high-fat, adequate-protein, low-carb fad diet sends the body into a state of ketosis, in which the body uses stored fat for energy. Research published in Clinical Cardiology suggests the ketogenic, or “keto,” diet can be an effective weight loss method, but to be successful, you must follow the plan consistently with no cheat days — otherwise, you’re just eating a high-fat diet that may be high in unhealthy fats for no reason. (1) (A pro tip? If you're planning on doing the diet, consider perusing this complete keto food list and reading up on the healthiest fats for keto diet followers.)
Before you eat, have a big glass of water. Being even just slightly dehydrated makes you prone to sugar cravings, especially if you've been exercising. Better yet, add some ice: A German study found that drinking about 16 ounces of cold water increased metabolic rate by 30% for an hour. If you're still hungry after sipping some water, then go ahead and eat.
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.
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.
Yes, there's a law that outlines the regulation of over-the-counter diet pills and other supplements, such as vitamins and herbal remedies, says Stephanie Karpinske, MBA, M.S., R.D. But no, supplement companies don't have to comply with the regulations (they're voluntary). Companies don't have to prove that their products are safe or that they work. Prescription diet pills, however, are considered a drug and have to go through the same strict guidelines and testing as any other prescribed drug.
Very good article. Many of the people I work with have health issues related to type 2 diabetes so this article gives excellent direction for those struggling to manage their health condition with an appropriate diet that they can sustain. Counting calories is not necessarily the answer. Often times, people cannot understand why they just cannot lose weight or how they became diabetic or what to do about it. Thanks a lot.
Dairy products such as cream and cheeses. They work well in cooking as they satisfy. The problem is if you’re munching a lot of cheese in front of the TV in the evening… without being hungry. Be careful with that. Or lots of cream with dessert, when you’re actually already full and just keep eating because it tastes good. Or another common culprit: loads of heavy cream in the coffee, many times per day.
You don't need to work out for hours on end to see results. High-intensity interval training (HIIT) alternates bursts of all-out exercise with brief rest periods, and research shows this training style burns fat more effectively than longer workouts that maintain a steady intensity. Download, print, or Pin this HIIT workout that gets the job done in 10 minutes.
Conversely, the more food in front of you, the more you’ll eat—regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10 to 14 inches (making them look empty if they’re not heaped with food), serve your main course on salad plates (about 7 to 9 inches wide). Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.
Athletes at their prime must consume many more calories than the average person to be at peak performance, but as they age and become less active may find that their old eating habits are hard to break. Former athletes who have gained weight and want to become lean and muscular as they age may turn to weight loss programs for help getting on track.
Yes, you can pump iron without bulking up, and no, you will not look awkward. Lifting weights stokes your metabolism for a few days after your workout—meaning you continue burning calories long after you leave the weight room. One study found that strength training 30 to 40 minutes twice a week for 4 months, could increase an average woman's resting metabolism by 100 calories a day.
Weight Watchers, which not only champions a sustainable diet but has sustained itself for over fifty years, is a favorite amongst nutritionists. Its practical, flexible philosophy of saving and splurging SmartPoints boils down to balancing out food choices. You can get tips, tools, and motivation by attending the traditional weekly meetings, or get the same resources through its user-friendly app. Either way, research proves that Weight Watchers’ social element supports weight loss. At about $4 a week, OnlinePlus costs about half as much as Meetings+OnlinePlus, which runs around $8 (your fees vary depending on the length of your commitment).
A single serving of beer, wine, or spirits clocks in at about 125 calories, and it's obvious that those calories can add up if you overindulge. Thing is, it doesn't end there. Ever notice that during a night of drinking, a plate of chicken wings or nachos suddenly appears in front of you? A recent study published in Obesity helps explain why. Researchers found that alcohol makes women's brains more sensitive to the smell of food, leading them to eat more.
Don't become overwhelmed with the initial hype. Really consider whether you can maintain a plan and if it provides the tools and strategies you require for long-term success. Can you realistically eat this way for the rest of your life? Does the plan include other strategies – exercise, sleep, stress control, etc. – that complement long-term success? Once you've found the right plan, commit to it. What you put into it, you'll get back. Very best wishes as you begin your fat-loss journey.
The researchers hypothesize that participants who abstained from animal products dropped significantly more pounds since plant-based foods include loads of filling fiber and slow-to-digest complex carbs. Though more research is needed to confirm these results, the study authors write, "Vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets."
Make sure that everything you're eating is whole — as in nothing processed or packaged. Since salt is a preservative, these are the foods that are highest in sodium — something to keep in mind when planning your meals. Plan on making sure that all items you choose are fresh. That means filling up on fresh fruits and veggies, whole grains, low-fat dairy, and lean protein.
The plan promotes long-lasting, sustainable changes, and undoubtedly a bounty of research backs this up. In fact, one December 2013 study in the American Journal of Medicine shows that people following Weight Watchers were close to nine times more likely to lose 10 percent of their body weight, compared to people following a self-help diet plan. (20)
Very low levels of thyroid hormone usually indicate an autoimmune reaction to the thyroid gland itself. This means you’ll have to take thyroid hormone supplements orally, usually the stable form T4 (Levaxin), which your doctor can prescribe for you. Your body will transform this into the active T3 hormone when necessary. The supplement dose should be adjusted so that you reach normal hormone levels (TSH, T3, T4) and sufficiently alleviate symptoms – though a few people feel best when keeping TSH slightly below normal.
How would you like to take all the great weight-loss results you’ve just read about—and double them? That’s what happens when you supplement your diet with a combination of vitamin D and calcium, according to a Nutrition Journal study. Just four weeks into the 12-week experiment, subjects who had taken these two nutrients—found in abundance in some yogurts—lost two times more fat than the other group! To get similar results at home, start your day with one of these Best Brand-Name Yogurts for Weight Loss.
Weight loss and weight maintenance are top concerns for most of us, but there are so many rumors and fads out there that it's hard to keep track of what really works. We've sorted through the claims by talking to registered dietitians and doctors and reading the most recent studies to give you trustworthy answers to 15 top weight loss questions, including:
Breakfast while scanning your smartphone. Lunch at your desk. Dinner in front of the TV. You'd be amazed at how many additional calories you consume when you're distracted, according to research from Cornell University's Food and Brand Lab. Watching TV or responding to emails pulls your attention away from how much you're eating, and makes you less likely to notice your body's signals that you're full.
"Sleep is a cornerstone of weight management because of the impact it has on your hormones that control how you burn fat, how you store fat, and how you're maintaining muscle. The better your hormone balance, the better your weight management. I work my butt off to get eight hours a night, but right now I'm at six—the show is murdering me! Even if I go to bed early my son wakes up."
The data behind its efficacy is strong; according to a systematic meta-analysis of scientific studies published in 2004 in the American Journal of Clinical Nutrition, a 3×120 mg per day dose of orlistat nearly doubles the likelihood that you’ll achieve what doctors deem “clinically significant” weight loss over the course of a year on the supplement. This amounts to ten percent of your body mass (2).
Counseling and community: Think about whether you need one-on-one guidance from an expert or a supportive diet-related community to succeed on a weight loss program. Some people prefer to go it alone or involve their friends or family rather than a forum, but others enjoy finding acceptance and encouragement from others who are using the same program.
Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That's because the carbs in barley and rye kernels are "low glycemic index," meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.