Eating frequently might sound counterintuitive if you’re trying to keep the pounds off, but munching consistently throughout the day is key to blood sugar and hunger management, explains registered dietitian Isabel Smith. When you eat something every three or four hours, it keeps your metabolism humming and you’ll never get too hungry. This ensures you’ll always be in a position to make smart diet decisions which is key to keeping the weight off long term. Not sure what to eat between meals? Check out these 50 Snacks With 50 Calories or Less!
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."
Everybody knows that to lose weight you should eat less and move more. But, of course, it’s not that simple; the combination of today’s environment and human biology can make it really, really hard to shed pounds. To reduce diseases caused by being overweight or obese, society needs to change, but those changes will be slow to come. We need effective weight-loss strategies now.
Have a strategy for dealing with food cravings. You can’t always avoid being around unhealthy foods, so it’s a good idea to anticipate cravings and have a way to deal with them when they arise. Need some ideas? This could include chewing gum, waiting a certain amount of time to see if the craving passes, distracting yourself by focusing on something else, or being mindful of the craving – acknowledging it, but not acting on it.
If you just can’t shake those belly-bloating sugar cravings, try tyrosine—a building block of protein. It has been shown to prevent that yearning for the sweet stuff by encouraging the brain to release dopamine and another neurotransmitter, norepinephrine. In other words, eating more tyrosine (which can be found in eggs, spirulina, certain cheeses such as Parmesan, Gruyère, Swiss, and Romano, milk, sesame seeds, beef, and bacon) helps fend off those harmful sugar cravings that make your belly fat.
PROTEIN FOODS: Make sure your diet plan allows plenty of protein while you are losing weight. This will help you feel stronger while you are eating a lot fewer calories. Choose meat, fish, and poultry that is very lean before cooking. Remove all fat from meats and skin from poultry before cooking. Nuts and seeds are high in fat so limit the amount you eat. Do not eat more than 3 to 4 eggs a week. Use low fat and fat-free dairy products, salad dressings, and cheeses.
If beef is your prefered source of protein, make sure you’re eating the grass-fed stuff. Ground beef, a T-bone steak, or prime rib are amongst the healthiest cuts because they’re lower in unhealthy fats than other forms of beef and actually contain more heart-healthy omega-3 fatty acids than some fish. Just be sure to limit your red meat consumption to around two three-ounce servings per week in order to keep your cholesterol in check, and stick to low-calorie rubs and spices as opposed to sugary sauces to flavor the meal.
Other diabetes medications. Insulin-releasing tablets (e.g. sulphonylureas) often lead to weight gain. These include: Minodiab, Euglucon, Daonil, and Glibenclamide. Tablets like Avandia, Actos, Starlix and NovoNorm also encourage weight gain. But not Metformin. The newer drugs Victoza and Byetta (injectable) often lead to weight loss, but possible long-term side effects are still unknown. More on diabetes
“You need a combination of both weight training and cardio to get fat off your body,” Mike Duffy, CPT, tells us in 17 Easy Ways to Get Rid of Back Fat, adding, “Cardio alone will only train one type of muscle fiber and you’ll only be building one part of your fat-burning furnace. I see many people doing tons of cardio every day and not lifting weights. They never change the way they look.”
Some people feel better supplementing the already active T3 (sometimes prepared from pig thyroid glands), as it can give a stronger effect than the T4 hormone, but its effect is often harder to control. Swedish healthcare rarely prescribes or offers such T3 treatment, as it often lacks advantages and may pose a risk when doses are high for an extended period of time.
You don't really want dessert, but your friends are having some, and they're urging you to join them. So you give in and order a piece of tiramisu. Sorry to say it, but you've just committed sociotropy, aka people pleasing, a behavior that can make you gain weight. In a recent study, women and men who regularly experienced negative emotions like guilt, anxiety, and anger, and were impulsive and disorganized, tended to be heavier than those who were more even-keeled. "Women score slightly higher than men on people-pleasing measures," says Julie Exline, PhD, an associate professor of psychology at Case Western Reserve University. That may be because guys are raised to be assertive while women are socialized to value relationships and "basically to be nicer," Exline explains. In other words, we're inclined to go along with what the rest of the group wants to do, which includes digging into the tiramisu after dinner. If you feel pressured to pig out, "tell your friends politely but firmly that you're fine with what you have and that you're not hungry for more right now," Exline advises. Hold your ground and your pals will get the message.
Another mindfulness trick is to pause for a moment before eating to smell your food, which releases digestive enzymes that improve digestion, Rissetto says. This is also another reason to skip that extra cocktail. A study published last year found that alcohol consumption changes how your brain perceives the aroma of food—specifically, it makes everything smell pretty tasty. As a result, people tend to eat more than they would sober.
Typically, Americans eat a small breakfast, medium-sized lunch, and big dinner, but one study of 50,000 adults published in the Journal of Nutrition found you should be doing the opposite, if you want to lose weight. By eating your most calorie-heavy meal at breakfast, you’ll be able to better decrease your BMI — and, you know, enjoy more of your favorite foods right away in the morning. Healthy pancakes, anyone?
You probably know that strength training is important to help you retain your muscles and keep your metabolism up, but cardiovascular exercise – think walking, jogging, cycling or swimming – is important, too. “I see patients who do a lot of strength training, yoga or Pilates, but aren’t doing any cardio," Politi says. "Cardio helps you burn lots of calories, so you create a negative calorie balance that results in weight loss.” She recommends adults strive to get at least 30 minutes of exercise at least five days a week. And in this case, more is better.
There’s an idea that focusing on less helps us achieve more. Changing a habit is tough, but trying to tackle a handful may seem impossible. Instead, concentrate on changing one behavior at a time. Start small and make clear guidelines. For example, if you’d like to increase your veggie intake, decide to eat three different vegetables each day, or one cup with each meal. And remember, small changes can lead to gradual weight loss.
This is one tip we can all get behind. Many weight loss gurus agree that getting plenty of sleep is one of the best ways to lose weight and keep it off. Your body reaches a metabolically active high as you sleep, so the more you sleep, the more you burn. Not getting enough sleep can mess with two of your body’s metabolic hormones, leptin and ghrelin. Leptin controls hunger and ghrelin controls the feeling of satiety.
In addition to coordinating with your dishes, the hues you surround yourself with while you chow down can impact your appetite. According to several studies, blue is an appetite suppressant. Scientists suspect this is because there aren’t many naturally-occurring blue-hued foods aside from blueberries and a handful of others. This behavior might also stem from our ancestors, who when foraging for food, stayed away from sources that were blue, black, and purple because they were believed to be poisonous. So buy some blue dishes, or freshen up your eating area with a blue tablecloth or placemats.
Cutting butter and oil can slash calories, and it’s easy to swap in foods like applesauce, avocado, banana or flax for baking. But, it’s important to remember that we still need fat in our diets as a source of energy and to absorb the fat-soluble vitamins A, D, E and K. Plus it helps us feel full. Get healthy monounsaturated and polyunsaturated fats from olive oil, nuts, coconuts, seeds and fish. Pro tip: Combining fat with fiber has been shown to increase fat’s power to make us feel full.
You already know that a perfect diet doesn't exist, but many of us still can't resist the urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. The problem: This only makes it more difficult, stressful, and downright impossible to lose weight. So rather than beating yourself up for eating foods you think you shouldn't, let it go. Treating yourself to about 200 calories worth of deliciousness each day — something that feels indulgent to you — can help you stay on track for the long-haul, so allow yourself to eat, breathe, and indulge. Food should be joyful, not agonizing!
Looking for the easiest possible way to lose weight? Grab your pajamas early and log some extra Zzzs! According to researchers, getting eight and a half hours of shut-eye each night can drop cravings for junk food a whopping 62 percent and decrease overall appetite by 14 percent! Mayo Clinic researchers note similar findings: In their study, adults who slept an hour and 20 minutes less than the control group consumed an average of 549 additional calories daily. That’s more calories than you’ll find in a Big Mac!
I do dumbell (17kg each) presses (so I don’t end up strangled by the barbell like many fools do on youtube), barbell (26kg) curls (because I can use the barbell for the squats as well), dumbbell one arm rows (because I have scoliosis and the doctor’s recommendation of swimming to strengthen my back muscles is not an option at the moment) and front barbell squats (just so my legs don’t fall behind – in the veeery long run; also, I switched from dumbbell squats to barbell squats because the dumbbell ones were constantly injuring my left shoulder).
Simply blasting the air conditioner, cracking a window open, or turning down the heat during the winter may help attack belly fat while we sleep, according to a study published in the journal Diabetes. That’s because colder temperatures subtly enhance the effectiveness of our brown fat stores—fat that keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means that they lost belly fat.)
Does this mean I’ve reached my “genetic” limit for BF/weight loss without going into sickly thin/underweight territory? Is there a way to still reduce my BF% further without losing more weight -would it work to gain weight while working out, and then to lose weight again? Or should I just be pleased with a 4 instead of 6pack) Thanks for any advice.
Diet experts say that we need about one gram of protein per kilogram of body weight to aid muscle growth and weight loss. So if that’s what you’re eating each day, you’re bound to get the body of your dreams, right? Unfortunately, there’s more to it than that. According to University of Texas researchers, the timing at which you consume your protein can make or break how much lean muscle mass you pack on. If you’re like most Americans, you likely consume little to no protein for breakfast, a bit of protein at lunch and the bulk of your daily intake during dinner—which the researchers discovered isn’t ideal for muscle synthesis. Luckily, fitness-minded friends, the fix is a simple one: Just distribute your protein intake evenly throughout the day. The scientists found that those who followed this simple trick had 25 percent higher protein synthesis than those who ate the majority of the nutrient after the sun went down. To hit the mark and start leaning out, try one of these 35 Best-Ever Chicken Recipes for Weight Loss!
The next time you’re making a salad, why not throw some watercress in there? The green veggie is an excellent source of folate, which has been shown to stimulate weight loss. In fact, a study in the British Journal of Nutrition found that those with the highest folate levels lose about 8.5 times more weight when dieting than those with the lowest levels of folate. What’s more? A separate study in the British Journal of Cancer found that higher dietary folate intake reduces the breast cancer risk. In addition to watercress, other good sources of folate include spinach, asparagus, and papaya.
The average American consumes 15.5 pounds of pasta each year—and most of it is the refined white stuff. What’s the trouble with that? This type of noodle is almost completely void of fiber and protein, two vital nutrients for weight loss. To boost the belly-filling fiber and hunger-busting protein in your meal, opt for a bean-based noodle like Banza Chickpea Shells (2 oz., 190 calories, 8 grams of fiber, 14 grams of protein) or Explore Asian Black Bean Low-Carb Pasta (2 oz., 180 calories, 12 grams of fiber, and 25 grams of protein). Alternatively, whip up a batch of zoodles, or spiralized veggie noodles with the help of these 21 Mouthwatering Spiralizer Recipes.