A. Possibly. "You need more calories when you're active and fewer when you're sedentary," explains Jackie Newgent, R.D., a New York City based nutrition consultant. So if you're eating the bulk of your calories while you're sitting in front of the TV, you may indeed store more of them as fat. "However, what matters most when it comes to losing weight is how many total calories you take in and burn off throughout the day, not just within a limited time frame," Newgent says. If swearing off snacks after 8:00 helps you reduce your overall calorie intake, go for it, but don't forget to keep track of the whole day's tally as well.
Simply popping a few almonds in your mouth could help you shed pounds, and not just because almonds are better for you than, say, candy. A study published in the Journal of the American Heart Association found that eating 1.5 ounces of almonds a day reduced belly and leg fat. And another study of overweight adults found that people who ate ¼ cup of almonds for 6 months had a 62 percent greater reduction in weight and BMI.
Oatmeal can help you lose weight in two ways. First, it's packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the reported that eating a breakfast made with "slow-release" carbohydrates—such as oatmeal or bran cereal—3 hours before you exercise may help you burn more fat. How? Eating "slow-release" carbohydrates doesn't spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don't spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.
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.
"Take into account your average weight loss over time and don't let weighing in make you crazy," says Anne M. Fletcher, M.S., R.D., L.D. "You need to create a deficit of 3,500 calories to lose 1 pound, which doesn't happen on a day-to-day basis." Find what works for you, because daily weighing can be misleading. For instance, if you eat Chinese food, which tends to be high in sodium, your weight might jump the next day because your body retains water when you eat a lot of salt.
Instead of piling everything on one plate, bring food to the table in individual courses. For the first two courses, bring out soup or veggies such as a green salad or the most filling fruits and vegetables. By the time you get to the more calorie-dense foods, like meat and dessert, you’ll be eating less or may already be full. Nothing wrong with leftovers!
A. There hasn't been much research on this, but several studies suggest that weighing yourself more often, rather than less, may help with weight control. Findings published in the Annals of Behavioral Medicine on two large groups of people -- one group participating in a weight-gain-prevention study and the other participating in a weight-loss study -- revealed that those who weighed themselves more often were more likely to lose weight or less likely to regain weight over the next two years. The authors of the study say daily weighing is valuable to people trying to lose weight or prevent weight gain.
The best diet is the one we can maintain for life and is only one piece of a healthy lifestyle. People should aim to eat high-quality, nutritious whole foods, mostly plants (fruits and veggies), and avoid flours, sugars, trans fats, and processed foods (anything in a box). Everyone should try to be physically active, aiming for about two and a half hours of vigorous activity per week. For many people, a healthy lifestyle also means better stress management, and perhaps even therapy to address emotional issues that can lead to unhealthy eating patterns.
Protein is naturally filling and takes longer to digest than simple carbohydrates. When people drank a whey protein drink, they lost about 4 pounds more and about an inch more from their waists over 6 months and felt less hungry than people given a carbohydrate shake instead. Other research in mice, found that when mice were given extra whey protein they gained less weight and body fat and more lean muscle, even when calories were the same. Whey protein is found naturally in yogurt and other dairy.
Reviewers say Nature’s Variety is a great choice for cats that need to maintain their weight. Since it’s slightly higher in fat (a result of the increased protein from raw food), it may be a little more difficult for your cat to lose weight on this food. But it’s a great choice for those who have a picky eater that tends to put on the pounds and needs a great weight maintenance food.
In what is perhaps the biggest buzzkill of all time, sex doesn’t quite count as cardio or burn a significant amount of calories: Women burn about 3.6 per minute. "It’s still a good idea," Dr. Seltzer says, citing the activity’s other benefits, like increasing the output of the neurotransmitters serotonin and dopamine, which naturally reduce food cravings.
High blood sugar levels coupled with high blood ketones, on the other hand, will mean that you have a pathologically low level of insulin – something non-diabetics do not suffer from. This can lead to ketoacidosis – a potentially life-threatening condition. If this happens, you’ll need to inject more insulin; if you’re at all unsure of what to do, contact a medical professional. Coveting really high blood ketones for weight control is not worth the risk for type 1 diabetics.
Fearing all fat is a thing of the past. Monounsaturated fatty acids (MUFAs) actually help you lose weight, not gain it. When researchers asked women to switch to a 1,600-calorie diet high in MUFAs, they lost a third of their belly fat in just 4 weeks. Sprinkle a handful of nuts on your salad, drizzle a tablespoon of olive oil over steamed veggies, or mash a quarter of an avocado onto your breakfast toast.
Losing weight is hard. Losing weight and then keeping it off is even harder. Case in point: 74% of adults in the United States are overweight or obese, and weight loss is a $20 billion industry. All that said, if you're trying to slim down, there's no reason to lose hope. Plenty of studies show that lasting weight loss is not a myth. Work some of the 57 research-backed food, exercise, and lifestyle tips that follow into your routine, and watch the pounds start to come off.
Using a layered approach is another great way to build a good veggie habit. For example, start with a food you already enjoy — say, pasta — and layer some veggies into your bowl. This can help you explore a new food with one you already love eating, and from there, you can try new ways to savor it. Take spinach, for instance. After trying it with pasta, you may want fold it into an omelet or another favorite food, or explore it on its own with different cooking techniques (sautéed or steamed) or different flavor additions (garlic or golden raisins). The possibilities are limitless!
The good news is that weight loss pills don’t need to have earth-shattering effects to improve your health. According to a study by Gerry Oster and other epidemiology researchers, a sustained 10% weight loss (which you could achieve by taking Alli for two years) would reduce your risk of heart disease and stroke and significantly increase your life expectancy (3).
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.
A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group. These are 50 ways you can lose weight without a lick of exercise.
Another popular mainstream diet, Dr. Barry Sears's plan is considered to be one of the first in the recent wave of "anti-inflammatory" plans. It sets you up for success by calibrating your plate to be a third protein and two-thirds carbohydrates (not starchy ones like potatoes, think colorful vegetables instead) with a little bit of MUFAs, or monounsaturated fatty acids (the good-for-you kind ) in the mix.