I decided to give 'macro counting' a whirl. It's similar to calorie counting, but rather than keeping track of your calories, you keep track of the number of grams of protein, fat, and carbs you eat per day. Following this is what ended up giving me the biggest change overall. I felt like I wasn't starving myself or depriving myself to lose weight. You have to find something you can stick to. What works for one person may not work for another. Whatever you choose, it has to be for life."
When you place heaping bowls of food on the table, over-eating is inevitable. In fact, a study in the journal Obesity found that when food is served family-style, people consume 35 percent more over the course of their meal. To avoid scarfing down extra bites, keep food on the stove or counter and spoon it out onto plates from there. When going back for seconds requires leaving the table, people tend to consider their hunger levels more carefully. And serving healthier dishes can, of course, help too. These 20 Best-Ever Recipes for Zero Belly are all weight loss-friendly options we love.
When researchers compared women on two different diet plans—one that gave dieters a list of foods they could eat and a few easy-to-follow rules, and another more-complicated diet that allowed dieters more food choices, but required them to carefully track all of their eating and exercise—they discovered that those who found the latter plan difficult were the most likely to give up. "Complex diets can be burdensome, so opt for one that seems manageable," says study coauthor Peter Todd, Ph.D., a professor of cognitive science and psychology at Indiana University in Bloomington and director of the IU Food Institute. "Everyone has a different tolerance, so the diet that works for your best friend might feel challenging to you. And if you're feeling overwhelmed by a diet, switch to a simpler approach. That's far better than quitting altogether."
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.
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.
Lately, we’re noticing protein-packed everything—from breads to nut butter and milk. While you don’t need to load up on weird franken-foods to amp up your intake of the nutrient, if you’re trying to drop a few pounds, then it’s wise to keep some high-protein snacks on hand. Noshing on these can prevent eating something high-calorie every time hunger strikes.
A review of more than 600 studies found that being married, and transitioning into marriage, are both associated with weight gain. Transitioning out of a marriage, however, is associated with weight loss. The researchers found that weight gain occurs because of increased opportunities for eating due to shared, regular meals and larger portion sizes, as well as “decreased physical activity and a decline in weight maintenance for the purpose of attracting an intimate partner,” Zero Belly Smoothies states. we’re hardly advocating staying single or getting a divorce (unless you choose to) this research clearly indicates that dieters need to be especially careful around the wedding day. To keep things in check after you take the plunge, meal prep with your partner or develop a workout routine together.
We’ve already discussed the weight loss benefits of avocado oil, so it should come as no surprise that the mothership has its own fat-blasting properties. Though avocados get a bad rap for being high in calories, they’re actually loaded with heart-healthy monounsaturated fats that make you feel less hungry. Need proof? A study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. What’s more? Unsaturated fats, such as those found in avocados, have been linked to preventing the storage of belly fat.
If you work at a job that requires you to be chained to your desk all day, try switching things up and giving a trendy standing desk a shot. Simply standing while you toil away as opposed to sitting has been shown to contribute to weight loss. Bloomberg reports that researchers at the Mayo Clinic found that standing burns about 54 calories over a six-hour day, and although that might not sound like much, those calories accumulate quickly. At that rate, you can burn over 1,000 calories a month just by staying on your feet.
Fill at least half of your lunch and dinner plate with vegetables. Vegetables are nutrient-dense, high in satiating fiber, and low in calories, making them ideal weight loss tools, says registered dietitian Danielle Omar. “By eating the veggie half of your plate before anything else, you will take the edge off your hunger, eat less overall calories, and still feel full and satisfied. Keep eating this way and the pounds will painlessly melt away.” For more super easy weight loss hacks, check out these
Weightlifting isn’t going to make you look bulky — that’s just a myth. Something it can do, though? Help you lose weight — and super effectively. In a 2017 study published in the journal Obesity, researchers found pumping some iron (along with consuming less food!) helped the participants lose more weight. And in comparison to the participants who walked as their form of exercise or didn’t exercise at all, the weightlifters dropped more fat and gained more muscle.
There are still plenty of people who believe losing weight is solely about limiting calories, but according to a 2018 study of more than 600 participants in JAMA, that’s not the case. Researchers found that simply focusing on the quality of their food instead of counting calories — like eating mostly whole foods and scrubbing their diets of added sugar and processed junk — can lead to more weight loss. Plus, you’ll be much happier along the way. Next, don’t miss the 50 Genius Weight-Loss Motivation Tricks.
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Ilana Muhlstein, M.S., R.D.N., is the co-creator of Beachbody’s 2B Mindset program. She earned a Bachelor of Science degree in nutrition and dietetics from the University of Maryland, sits on the executive leadership team for the American Heart Association, and leads the Bruin Health Improvement Program at UCLA. Ilana acts as a nutrition consultant for several companies, including Beachbody and Whole Foods Market. At home, she is a wife and mother of two.
Are frequent meals your ticket to a better body? Experts say so! In a Journal of the Academy of Nutrition and Dietetics study that sampled 2,385 adults, research participants who ate less than four times a day consumed more calories and had a higher BMI than those who sat down to eat at least six times. The scientists noticed that those who ate fewer meals consumed most of their calories at night and were more apt to drink alcohol with their meals while their ever-grazing counterparts tended to eat healthier, less calorically dense foods. To keep the weight flying off your frame, nosh on these high-protein snacks between meals.
Yes, it sounds weird, but it might actually work. A study found that participants who regularly smelled peppermint reported lower hunger levels, significantly lower calorie intake, and fewer calories from saturated fat and sugar during the research period. Plus, says dietician Vanessa Rissetto, R.D., you may begin to create associations between the smell of peppermint and better self-control—as long as that minty aroma isn’t coming from peppermint candy, of course.
Even if you fill up on produce, lean proteins, and whole grains, according to British Journal of Nutrition findings, when you think about the quality of your diet, you’re likely forgetting about all the unhealthy food that also finds its way to your mouth. People tend to exaggerate the good foods they eat and underestimate the bad stuff, says study author, Kentaro Murakami, PhD of Japan’s University of Shiga Prefecture. While it’s not necessarily intentional, it’s likely one of the reasons why it’s so hard for people to lose weight. For example, you might grab a handful of candy at a co-worker’s desk or a sample at the mall and then forget about it altogether. Our advice: To get a more accurate overview of your diet, keep a detailed food journal on your phone—yes, that means you should include that food court sample, too. Whether you snap photos or keep a written log is totally up to you—both tactics will work. The more food records dieters kept over the course of 30 months, the more weight they lost, a study in the American Journal of Preventive Medicine found.