Alcohol isn’t exactly a weight loss ally, but using it to flavor meat when you cook it could help you drop a few pounds and stay healthy. According to a study in the Journal of Agricultural and Food Chemistry, if you marinate meat with beer for four hours, you can lower the harmful chemicals it produces when exposed to high heat by up to 68 percent.
Can’t bear the thought of rising before the sun? At the beginning of each week, take out a planner and schedule all of your workouts for the day’s ahead. If you just let your week and unfold randomly, odds are far lower you’ll fit in your fitness. Schedule an appointment with a trainer or a friend, book a class, or fit it in at home with our 15-Minute Lower Back Workout for Killer Abs.
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.
If you feel like you've been doing everything right and you're frustrated by the scale refusing to budge, here's one last diet tip: Don't give up! Regroup and start troubleshooting your diet and weight loss program by finding out more about how to bust through a weight loss plateau and exploring more tips for thyroid patients on making your diet work for effective weight loss. Consulting with a registered dietitian and a fitness trainer may also be helpful.
Of all the activities you can do in an effort to shed a few pounds, gardening is one of the most beneficial and relaxing options. Research conducted by the University of Utah shows that people who garden are about 11 to 16 pounds lighter than those who don’t, so throw on some gardening gloves and get to planting. For added weight loss benefits, consider planting herbs such as cilantro and mint, which combat bloating and suppress your appetite, respectively.
You have a workout station and a driving station, so why not a dieting station? Background sound, research has shown, doesn't just set a mood, it can actually affect our perception of flavors. In a 2012 study by Unilever and the University of Manchester in England, blind-folded participants were fed an assortment of sweet and savory foods while listening to white noise and, at different times, background music they liked. The participants then rated the intensity of the flavors and how much they enjoyed them. The white noise appeared to dull the participants' perception of flavors—they tasted both salt and sugar less intensely. Whereas appealing background music enhanced their perception of flavors. And when you can actually taste your food you tend to savor and enjoy it more, and your brain registers that you have eaten, ultimately making you feel fuller quicker and eat less.
If you're like many Americans, one of your New Year's resolutions is to shed some pounds. In fact, about a third of Americans say they want to make a commitment to lose weight in the New Year, according to a Nielsen survey from 2015. But starting a weight-loss regimen may seem daunting, particularly if you've tried in the past, only to see the weight come back later. Here, we've outlined some of the best tips for losing weight, including how to get started, stay motivated and keep weight off.
Weigh yourself regularly. This will help you measure your progress towards your target, but it will also help you to learn about yourself. If you’ve gained weight, or not lost as much as you wanted, don’t be discouraged. Use it as an opportunity to learn more about how food and activity affect your weight. Knowing more about yourself can help you make healthier choices in the future.
The benefits of chowing down on whole fruits are clear, and eating an apple each day can help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease, and diabetes. The red or green fruits are a low-calorie, nutrient-dense source of fiber, which research has proven to be integral to reducing visceral fat. A study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years.
Maintenance is hard, but we’ve got good news! You don’t have to do it alone. A study in Annals of Internal Medicine found that low-intensity interventions could help obese outpatients who had just lost 16 pounds hold onto the progress they’d made. For 56 weeks, participants spoke to intervention contacts in group visits at first, then over the telephone with less and less frequency. By the end of the study, they weren’t in contact with anybody at all but still managed to only regain an average of 1.5 pounds. Those who hadn’t had any intervention contacts regained over three times as much weight. So whether you participate in a program or phone a friend, find people who can hold you accountable as you work to maintain your success.
So you’ve “banned” chocolate cake, but decide to have a small taste. Instead, you polished off two slices. It’s easy to go overboard on an old habit. Instead of beating yourself up if you fell short, think of the big picture. Focus on the change rather than what’s being eliminated (think: it’s not about the chocolate cake, it’s about not overdoing unhealthy sweets). Live in the moment to successfully make new healthy habits.
You TOTALLY need to do a podcast!! I absolutely love reading your articles, Jay! The people who are the best at what they do and get the results they are looking for are masters of the basics! The basics aren’t usually ‘sexy’ or revolutionary pieces of information, but they seem to be the things people are lacking while they continue to be confused as to why they’re not making progress. You do an amazing job of providing ‘basic’ information in a way that puts things into perspective for the reader. I’ve really appreciated articles like yours during my fitness journey. When I’m not making progress, I know exactly why. It’s not because I ate too many ‘dirty’ carbs or didn’t maximize my metabolic window or some other bullshit dogmatic theory that other ‘gurus’ push, it’s because I was slacking ass and my caloric deficit was nonexistent. Yep…that’s it. So, thanks so much for the awesome content in your articles that bring me back down to reality! MUCH appreciated!!!
However, beating the odds can be a breeze as long as you stick to our science-backed solutions for lasting success. Adopt the lifestyle hacks below to look good for good and if you want healthy recipes, supermarket shopping guides, and essential nutrition tips at your fingertips subscribe to the new Eat This, Not That! magazine now! For a limited time, you can save 50 percent off the cover price—click here!
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.
When I was at my highest weight, I had a full-blown peanut butter addiction. I would eat jars at a time, and my favorite food was Reese’s peanut butter cups. I had absolutely no control of myself when I ate any of it. When I decided that I no longer wanted to be heavy, I made a point to completely stop eating anything with peanuts or peanut butter in it.
Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.
People exercise for an average of 34 minutes longer with a friend than they do when they hit the gym solo, according to the American College of Sports Medicine. And the longer you sweat, the more quickly you’ll reach your goals! Looking for a healthy way to refuel after your weight room session? Whip up a quick and delicious protein shake for on-the-go nutrition.
Certain meds may promote weight gain or adversely react with foods that are normally part of a healthy diet. Some blood thinners, for example, are infamous for requiring patients to limit foods that contain vitamin K—the nutrient found in leafy greens and other vegetables. If you suspect medications or health conditions are hampering your efforts, it's worth a discussion with your doctor or dietitian.