Rise and shine—literally! Researchers from Northwest University found that people who were exposed to bright daylight earlier in the day tended to weigh less than those who didn’t get sunlight until later. So right after you wake up, open the blinds and let the sunshine in. Or better yet, step outside and enjoy your morning cup of coffee on the front porch
At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything — from "clean eating" to cutting out food groups entirely. Keep in mind: Just because an avocado-walnut-"crunchy"-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.
Accessibility to foods: Some diet plans ship foods straight to your door, while others require you to shop for very particular ingredients. There are also a range of price points, with some diets costing substantially more than others. Consider whether the food allowed on a particular diet will fit into your budget and be relatively easy to find at grocery stores.
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.
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!"
Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.
You know all those high-calorie, sugar-laden recipe videos that litter your Facebook newsfeed? Fast-paced hands arranging layers of cookie dough, peanut butter cups, and chocolate brownie batter that come together to make a mouthwatering, decadent dessert that’s also ridiculously fattening. “The internet and social media sites are basically making you fat,” Lisa Hayim, MS, RD, and founder of The WellNecessities, told us for our article on The 30 Worst Flat Belly Mistakes Women Make. “If it isn’t 25 ways to eat tater tots then it’s [another] national [something] day. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food.” Next time you see one of these videos, scroll quickly past. Or better yet, unfollow the page completely, and follow Eat This, Not That! on Facebook for healthier videos and more slimming tips.
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.
If counting calories helped you lose the first time, get out your food diary and calculator. "The more you can make your diet strategy second nature, the better your chances of maintaining your weight loss for life," Bell Wilson says. In a recent study published in Nursing Science Quarterly, women who were most successful at weight maintenance closely monitored their food choices, exercised regularly, and had a strong support network. For instance, participants who had used a weight loss group to lose pounds kept attending meetings, serving as mentors to other attendees even after they'd reached their goals.
If you’ve been eating fast food for years, get real about your approach: You’re probably not going to stick to an organic, gluten-free, paleo overhaul for very long. "You want to change as little as possible to create calorie deficit," says Dr. Seltzer, who insists the best way to support sustainable weight loss is to incorporate small changes into existing habits. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on a lighter English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. "Your brain will feel the same way about it, so you won’t feel deprived," he says.
Given that all participants in the study were overweight and “healthy”, what was not studied, and could have been very useful, was what was the impact of the two diets on participants’ blood sugars (HbA1c), insulin levels, and on some measure of inflammation. It is possible that there could have been little difference in weight loss between the two diets but big differences in the impact on risk factors related to diabetes.
Weight Watchers, The Mayo Clinic Diet, and especially Noom provide a lot of behavior-based support to integrate these good habits. These include learning portions, logging food, and both giving and receiving external support. Nutrisystem doesn’t ask for any behavior changes save for subsisting almost entirely off their pre-packaged, pre-portioned meals.
“That first day was so tough, I almost caved and reached for the vending machine at work but I remembered a quote I had on my Facebook page that said ‘The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can't achieve it’ and that was enough to make me turn away from the machine,” she says.
One of the easiest ways to burn some extra calories is to get up from your chair at work; standing burns 50 more calories per hour than sitting, according to a British study. If you are lucky enough to have a standing desk, make sure you utilize it. If not, you can easily make your own by stacking books or boxes on your desk and standing up to work. At the very least, make sure you’re taking a break every hour to stand up and stretch, and possibly go for a walk around the office. Every bit of movement counts!
What happens if you fast for a day? What happens if you don't eat for a day? While most people will feel hungry and possibly tired, there is also a range of other effects. In this article, learn about how the body starts to burn fat for energy and whether fasting for 24 hours can be a good weight loss tool. We also investigate the possible risks. Read now
SOURCES: WebMD Feature: "With Fruits and Veggies, More Matters." 2005 U.S. Dietary Guidelines. Elizabeth Ward, MS, RD, author, The Pocket Idiot's Guide to the New Food Pyramids. Elaine Magee, MPH, RD,author, Comfort Food Makeovers. Brian Wansink, PhD, professor and director, Cornell Food and Brand Lab, Ithaca, N.Y.; author, Mindless Eating. Barbara Rolls, PhD, professor of nutritional sciences; and director, laboratory for the study of human ingestive behaviors, Penn State University; and author, The Volumetrics Eating Plan.
The reason we’re suggesting 45 minutes instead of the typical 30 as one of the ways to lose weight is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating. Here are 20 hidden reasons your diet isn’t working.
Think of each almond as a natural weight-loss pill. A study of overweight and obese adults found that, combined with a calorie-restricted diet, consuming a little more than a quarter cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oil—after just two weeks! (And after 24 weeks, those who ate the nuts experienced a 62% greater reduction in weight and BMI!) For optimal results, eat your daily serving before you hit the gym. A study printed in The Journal of the International Society of Sports Nutrition found that almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts. Fill up, but don’t fill out: Use these Eat This, Not That!-recommended 10 Daily Habits That Blast Belly Fat.
If you think you may have a medical emergency, call your healthcare provider or 911 immediately. Any mention of products or services is not meant as a guarantee, endorsement, or recommendation of the products, services, or companies. Reliance on any information provided is solely at your own risk. Please discuss any options with your healthcare provider.
Don't underestimate the role that your physician can play in your weight loss journey. Your doctor can help you to understand how weight loss can improve your health. He or she can also provide support and referrals to other professionals like a registered dietitian who can help make weight loss easier for you or a behavioral health specialist to manage emotions that affect eating. The support you get from a physician, a nurse or a registered dietitian can help you to stay motivated and on track when typical challenges arise.
If exercise feels like a chore, then you won't want to do it—and you may wind up eating more as a result. In a 2014 Cornell University study, researchers led volunteers on a brisk walk, telling half the group that it was for exercise and the other half of the group that it was a scenic stroll. After the walk, the "exercise" group ate 35% more chocolate than the "scenic stroll" group.
Much has been made of the recently published results of the DIETFITS (Diet Intervention Examining the Factors Interacting with Treatment Success) study. Most of the headlines emphasized the fact that the two diets involved — low-fat and low-carb — ended up having the same results across almost all end points studied, from weight loss to lowering blood sugar and cholesterol.
Just because Fluffy is on a diet doesn’t mean you can’t reward her with a few treats now and then. We love Twin Critters’ low-calorie cat treats because they’re made only with 100% pure whitefish, nothing else. They’re incredibly low in fat and calories, which is great when you want to treat a cat with weight issues. They’re also high in Omega-3 fatty acids, which promotes a healthy skin coat.
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.
Eating dessert every day can be good for you, as long as you don’t overdo it. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of fruit or salad.
Where commercial weight loss programs go hands-on, the Mayo Clinic Diet goes streamlined. The vibrant, best-selling hardback (that looks a lot like a fun middle school health textbook) is the first resource for diet information, you can also employ the sleekly designed but minimalist app, plus a full website of tips, recipes, and workouts. Those patient enough to cycle through all of Mayo’s resources will find lots of solid health information.
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).