Wrap up your morning meal with dessert—yes, really. In a Tel Aviv University Medical Center study, one group had a 304-calorie breakfast with 10 grams of carbs, while the other group ate a 600-calorie breakfast with 60 grams of carbs, which included a small sweet, such as chocolate, a doughnut, a cookie, or cake. Halfway through the 8-month study, both groups had lost an average of 33 pounds per person. At the end, however, the low-carb group regained 22 pounds, while the dessert group dropped an additional 15. Researchers say the dessert-eaters reported dealing with fewer cravings, and had a better chance of sticking to their calorie requirements for the rest of the day.
Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great. You can also try nonfat powdered milk in coffee. You’ll get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does. Here are 11 metabolism myths you have to stop believing.
… that lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower-sugar version of the same type of food. If you can’t, grab a piece of fruit instead, especially if you show signs you’re eating too much sugar. Look for sugar-free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 100 calories in all grain products. Finally, a short ingredient list means fewer flavor enhancers and empty calories. Sounds impossible, but you can actually learn how to give up sugar without missing it.
No, seriously. This annoying social media habit could end up helping you eat less. An analysis of attentive eating studies published in the American Journal of Clinical Nutrition showed that if people recall their last meal as being filling and satisfying, they tend to eat less during their next meal. So snap your delicious-looking food, and scroll back through your feed before you eat next.
If you eat your dinner restaurant style on your plate rather than family style, helping yourself from bowls and platters on the table, you’ll lose weight. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. You’ll avoid that now because when your plate is empty, you’re finished; there’s no reaching for seconds.
Of carbs and protein, that is. Carbs certainly aren’t the enemy; you can totally enjoy carbs and still lose weight. The trick is to choose something complex (like brown rice, quinoa, or whole grain bread) or something refined (like white rice, white pasta, and white bread), and pair it with a protein. So if you’re having crackers for a snack, make sure you also eat some almonds or a stick of string cheese. “I always incorporate a protein and carbohydrate at every meal,” Jim White, RD, ACSM Health, and owner of Jim White Fitness & Nutrition Studios told us in our 30 No-Diet Diet Tricks article. “It can curb your appetite and it slows down the glycemic index of some of your higher sugar foods.”
HCG, or Human Chorionic Gonadotropin, is a hormone produced during pregnancy by the placenta after implantation, and doctors sometimes prescribe it for fertility issues. But this hormone has also gained popularity as a weight-loss supplement — and using it as such can be dangerous. In fact, the U.S. Food and Drug Administration (FDA) warns against purchasing over-the-counter hCG, as these supplement products are illegal. (34)

And lastly, you can't expect big results if you only make small changes. If you really want to lose weight, you need to tackle each of the three tasks if you want to see real results. Record your daily calorie intake, measure your weekly workouts and stay accountable to a health coach or other professional to reach your weight loss goal and keep the weight off for good.


Basically, the effect of exercise on our weight is vastly overrated. That’s why it’s only number 15 on this list. There are other things you need to take care of first. It’s not a good idea to eat bad food, drink sugar water (so-called “sports drinks”) or be on medications which force you to exercise for hours daily just to compensate. Metaphorically that’s like digging a hole, into which you put your ladder, on which you stand and paint the basement-level windows of your house.
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). 
They should help keep you from feeling deprived and bingeing on higher-calorie foods. For instance: honey has just 64 fat-releasing calories in one tablespoon. Eggs have just 70 calories in one hard-boiled egg, loaded with fat-releasing protein. Part-skim ricotta cheese has just 39 calories in one ounce, packed with fat-releasing calcium. Dark chocolate has about 168 calories in a one-ounce square, but it’s packed with fat releasers. And a University of Tennessee study found that people who cut 500 calories a day and ate yogurt three times a day for 12 weeks lost more weight and body fat than a group that only cut the calories. The researchers concluded that the calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat.

Wrap up your morning meal with dessert—yes, really. In a Tel Aviv University Medical Center study, one group had a 304-calorie breakfast with 10 grams of carbs, while the other group ate a 600-calorie breakfast with 60 grams of carbs, which included a small sweet, such as chocolate, a doughnut, a cookie, or cake. Halfway through the 8-month study, both groups had lost an average of 33 pounds per person. At the end, however, the low-carb group regained 22 pounds, while the dessert group dropped an additional 15. Researchers say the dessert-eaters reported dealing with fewer cravings, and had a better chance of sticking to their calorie requirements for the rest of the day.
Most likely, though, you've just hit a plateau, which is a fancy way of saying your body has adjusted to your lower calorie intake. To bust out of it, you need to change your workout by exercising longer or more intensely. "Cutting calories could also work, but it's not advisable to consume fewer than 1,500 calories a day because it's extremely difficult to fulfill all your nutrient needs," Sass says.
What's more trustworthy than a diet built by experts from the Mayo Clinic? Created by doctors, nutritionists, and all-star chefs, the plan has a few phases: In the first, you should lose 6 to 10 pounds in two weeks. After that, you can expect to lose 1 to 2 pounds a week until you reach your goal weight. You're also given plenty of resources and advice to help you keep the weight off.
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