As part of an eight-year study that included nearly 50,000 women, Harvard researchers tracked what happened when people either slashed their intake of sweetened drinks or started consuming more of them. Not surprisingly, the participants who raised their sugary-drink intake gained weight and increased their risk of developing Type 2 diabetes. In fact, the more people's sweet-drink intake increased, the more weight they gained and the more their disease risk went up.
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.
Just as big-box stores can be a psychologically tricky terrain for dieters, so to can healthy-sounding labels on the food that we eat. A Cornell University study printed in the Journal of Marketing Research suggests people eat more of a snack that’s marketed as “low fat.” Participants in the study ate a whopping 28 percent more M&Ms that were labeled “low fat” than when the colorful candies didn’t have the label. As we suggested earlier, avoid being fooled by simply opting for full-fat foods.
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.
It’s always great to catch up with old pals or join your co-workers for a celebratory happy hour, but if you’re watching your weight it’s important to take note of who you choose to break bread with. According to an Eastern Illinois University study, you’re in danger of consuming 65 percent more calories if you’re eating with someone who gets seconds. In other words, while the old friend visiting from health-conscious LA may make a great dining partner, you should steer clear of the co-workers who keep ordering rounds of drinks and nachos.
Most people who try to lose weight have good intentions. They start strong, but end up losing steam and any weight they may have lost comes creeping back. We looked into the latest science to find out how people can actually lose weight the right way and keep it off. Instead of crash dieting and burning, here are 10 weight-loss tips that really work.

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.

While you might not think there’s a huge difference between eating a whole piece of fruit and drinking fruit juice, nutritionally speaking, the two entities are most definitely not one and the same. Whereas whole fruit contains naturally occuring sugars and fiber that can help counteract the bad effects of too much sweet stuff, fruit juice is often loaded with added sugar (such as high-fructose corn syrup) and no fiber to speak of. According to a study led by Harvard School of Public Health researchers, eating more whole fruits, particularly blueberries, grapes, and apples, was significantly associated with a lower risk of type 2 diabetes. On the other hand, a greater consumption of fruit juices was associated with a higher risk of type 2 diabetes. To get the fruit flavor without all the bad stuff, try stirring up a batch of fruity detox water instead.


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.

The diets in Group 2 don’t do this. What they do instead is ignore calories while placing various rules and restrictions on the way that you eat (e.g. special foods/food groups you can eat, special foods/food groups you must avoid, special times you can eat, special times you must avoid eating, special combinations of foods must eat or avoid, and on and on and on), thus indirectly causing you to eat less… thus indirectly causing a deficit to exist.
I’ve never been one to focus too much on “mindful eating” because the idea of meditating on a grape is not my style. But I learned it does take more than that just focusing on what's on my plate. And yes, that means to eat more consciously. Here, I'm sharing the weight-loss tips and rules that work for me (and a glimpse at what you'd find on my 2B Mindset program).
Hypothyroidism, in which the pituitary gland produces too little of a key hormone that regulates metabolism, is one of the key reasons for weight gain that stubbornly refuses to reverse itself. And it's surprisingly common; endocrinologists say as many as one out of five adults over age 40 suffer from an under active thyroid. If you think this might be you, get a thyroid test. But beware: The first-line thyroid blood test, known as the TSH, is controversial and the cut-off for "normal" used by most labs may be too high. In 2003, the American Association of Clinical Endocrinologists began recommending that the cutoff for normal TSH should be 3.0 versus the older standard of 5.5, but this news hasn't reached many labs or doctors. So check your results yourself and if they're between 3 and 5 and your doctor notes them as normal, make sure she's aware of the new recommendation. Pay attention to other signs as well; if you feel tired and lethargic and notice that you're cold all the time, or have poor circulation in your hands and feet, or hair loss (including eyebrows and eyelashes), these are all symptoms of hypothyroidism. Not to mention uncharacteristic weight gain that stubbornly refuses to respond to typical weight loss strategies such as making dietary changes, increasing exercise, and trying the strategies outlined here. You can also ask for further testing; there a number of additional tests that many experts believe give more accurate readings of thyroid function. And lots of endocrinologists think having a TSH between 1 and 2 is ideal for maintaining normal body weight and function, so if your doctor isn't sympathetic, get a referral to an endocrinologist known to treat thyroid disorders aggressively.
You can avoid a mindless binge by adding visual traffic lights to your snack. Researchers at the University of Pennsylvania and Cornell University gave one set of students a bowl of uniform yellow chips, while another group had their regular snack layered with differently colored chips. Students who had their snack segmented ate 50 percent less than those with a uniform bowl.
Nope, sorry to disappoint, but diets don't work. None of them. Really. I'm not even going to waste time proving it; just google recent studies on diet success and let's get on with it. If you, like most of America, added 5 pounds or an inch or two to your waistline over the past two months, it's easier than you think to re-set your metabolism. And if your number 1 new year's resolution is to get svelte before you hit the beach for spring break, persist in these strategies and you can take off 10, 20, even 50 pounds. Here's what really works to lose weight:
According to researchers, late sleepers—defined as those who wake up around 10:45 a.m.—consume 248 more calories during the day, as well as half as many fruits and vegetables and twice the amount fast food than those who set their alarm earlier. If these findings sound troubling to you night owls, try setting your alarm clock 15 minutes earlier each day until you’re getting out of bed at a more reasonable hour.
To help you avoid useless nonsense that will cause some temporary weight loss, but won’t do dick in terms of causing any actual fat loss. This would be stuff like cleanses, detoxes, fasts and other similarly pointless garbage marketed as miracles to people who don’t understand the difference between fat loss and weight loss… in the hope that they’ll be so easily fooled by the fast initial decrease in body weight that takes place that they won’t actually notice there was no body fat lost… or that any weight (water) they do lose is instantly regained right after. Yes, that was a really long sentence.
Before you begin the habit of refilling your water bottle several times a day, make sure yours isn’t laced with BPA. A Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and a 75 percent greater chance of being obese than those in the lowest quartile. No wonder why drinking out of plastic bottles is one of our 40 Bad Habits That Make You Fat! To avoid weight gain, make sure your bottle is BPA-free and be particularly wary of plastics that sport a #7 recycling symbol on them, which is an indicator that BPA may be present.

Not long ago, Traci Mann and her colleagues showed study subjects a sad movie, then allowed some of them to eat their favorite feel-better food—such as brownies, cookies and ice cream. Others were given a granola bar, while a third group ate nothing at all. When the researchers assessed their subjects' moods afterward, there was no difference among the three groups. In other words, brownies aren't the surefire pick-me-up we think they are. Mann's takeaway: "When you feel bad, you're far better off calling a friend or going for a walk—both of which are proven to lift mood." These options also have zero calories.
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.
We know you know—hydration is super important when it comes to your body and brain. Turns out, it’s also key for weight loss, according to nutrition and health coach Joan Kent, Ph.D., of Last Resort Nutrition. Not only does that standard trick of “drink water before a meal” work to lower food consumption, but staying hydrated keeps your satiety signals properly regulated, she says.

Dieters and ETNT staffers alike fell head over heels for green tea—and it’s easy to see why: The cornerstone brew of The 7-Day Flat-Belly Tea Cleanse is packed with compounds called catechins, belly-fat crusaders that blast belly fat by revving the metabolism, increasing the release of fat from fat cells, and then speeding up the liver’s fat burning capacity. In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session (or 180 minutes a week), lost 2 more pounds than the non-tea-drinking exercisers. Meanwhile, a research team in Washington found that the same amount of coffee (5+ cups a day) doubled belly fat. Make the most of the benefits from tea with The 7-Day Flat-Belly Tea Cleanse, by food journalist Kelly Choi and the editors of Eat This, Not That!, test panelists lost up to 10 pounds in one week!


According to one study, cluttered kitchens can lead to over-snacking, especially if you’re feeling stressed. Researchers suggested that people might respond to a chaotic physical environment by lowering their self-control. Even if snacks aren’t on the counter, the sense of disorganization could lead you to consume more—particularly junky snacks—than you planned.
“[These tools’] potential benefit is awareness,” Fear says. “Knowledge can be power, but these things can be counterproductive when they simply create alarm without any clear course of action to take. Seeing your weight rise doesn't necessarily provide you with any action steps you can take. It's just upsetting, like a fire alarm going off with no exit routes identified.” Langer notes that “in people who have a history of or are at risk for an eating disorder or compulsiveness, tracking anything should be off limits.”
Let's face it: the prospect of losing 20 pounds—or more—is daunting. That's why Rachel Beller, M.S., R.D.N., author of Eat to Lose, Eat to Win, recommends setting a nearer-term goal weight that's around half of the total amount you want to lose—and focusing on that. "Having an easier-to-reach goal can help keep you motivated," she says. "And when you hit that first milestone, it gives you a chance to celebrate, re-evaluate your strategy and re-up your enthusiasm for the next stage."
Instead of dragging yourself to the coffee pot when your alarm goes off, open all the blinds! Studies show that people who get direct exposure to sunlight in the morning between 8 a.m. and noon reduce their risk of weight gain—regardless of how much they eat. Researchers think it’s because the morning sun helps synchronize your metabolism to you burn fat more efficiently. For more easy ways to burn more calories, check out these 55 Best-Ever Ways to Boost Your Metabolism.
Good point: Even if a weight or body fat percentage is achievable, at a certain point, the investment required to make it happen or sustain it just isn’t worth it, Moore says. And as Albers explains, the ultimate goals are to have energy, be healthy, be able to lead the life you want, and feel that your healthy habits add to, rather than take away from, the quality of your life.

For the cook who loves tasting as they go, licks, sips, and nibbles can add up fast, leaving you feeling as if you've already eaten a meal before it actually ends up on the table. To quell the tasting urge, some experts recommend sucking on a highly flavored hard candy while you cook. The potent taste—think mint, cinnamon, or sour—will keep your taste buds busy, and the act of sucking will keep your mouth occupied.


You know that hitting the recommended five to nine daily servings of fruits and veggies can make it easier to slim down, but that doesn’t make it any easier to accomplish. A simple way to make it happen? Buy a fruit bowl. You’re more likely to grab fruits and veggies over less-healthy options if they’re ready to eat and in plain sight. Katie Cavuto MS, RD, the dietitian for the Philadelphia Phillies and Flyers, suggests keeping washed and prepared veggies like cucumbers, peppers, sugar snap peas, and carrots in the front of the fridge so they aren’t overlooked. Bananas, apples, pears, and oranges fare well as sweet snacks and should be kept on the counter where everyone can see them.

She recommends setting aside time on Sunday to plan out the week ahead. “Planning is so important from an organization perspective,” says Delaney. “When it comes to organizing you really need to think about what’s important to you. I always tell people, don’t over-schedule. You don’t have to say yes to every single invitation. Think about what your week is going to look like and how you’re going to find time for what’s important.”

Chances are you haven’t heard of lignans, but the plant compounds found in sesame and flax seeds been shown to play a crucial role in helping you stay slim and keep weight off. In a 2015 study, women who consumed high levels of lignans tended to weigh less and gain less weight over time when compared to women who didn’t consume these compounds in high amounts.

Not only is pomegranate packed with fiber (which is found in its edible seeds) but it also contains anthocyanins, tannins, and high levels of antioxidants, which research published in the International Journal of Obesity says can help fight weight gain. A half-cup of the colorful fruit gives you 12 grams of fiber and more than half a day’s vitamin C. Snack on these fruits raw or toss ’em into a smoothie and you’re good to go!


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!
Imagine each time a person goes home in the evening, they eat a snack. When they first eat the snack, a mental link is formed between the context (getting home) and their response to that context (eating a snack). Every time they subsequently snack in response to getting home, this link strengthens, to the point that getting home prompts them to eat a snack automatically. This is how a habit forms.

“I wish people knew that there is no one-size-fits-all diet that works for everyone. Individuals have different food preferences, dining habits, schedules, body types, past experiences, and obstacles. Stop falling for restrictive diet plans, America! Start by changing one simple habit and build from there,” Stephanie Brookshier, RDN, ACSM-CPT tells us in 22 Top Weight Loss Tips, According to Nutritionists.
While having a scale in the house isn’t right for everyone, research has shown that it can help encourage weight loss by providing a level of accountability. When Cornell University researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose more weight than those who weighed themselves less frequently. To avoid being thrown off by natural fluctuations in body weight, try stepping onto the scale the same time every day.
Everyone knows that smell plays a huge part of how we taste our food—remember your fourth grade science experiment where you ate an onion and an apple with your nose pinched and couldn't tell the difference? So while it may seem a little extreme (and get you some weird looks at restaurants) clipping your nose shut during meals will help you only eat until you're full. Although it does make your favorite foods a lot less enjoyable.
Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.
It's the name of a book and a weight-loss strategy promoted by hypnotherapist John Richardson, who believes that what you say to yourself—subconsciously and aloud—can help you prevent weight loss-sabotaging behaviors. For example, on a midnight fridge raid you might say to yourself, "What am I doing here? Is this really what I want?" It's a technique that Brian Wansink, PhD, director of the Cornell Food and Brand Lab in Ithaca, New York, and author of Slim By Design: Mindless Eating Solutions to Everyday Life, has found to be strongly associated with losing weight. The problem is, many of us aren't willing to do it because it's, well, strange. But it's very much worth a try. "If you're faced with a snack and you're not hungry, say to yourself out loud: 'I'm really full, but I'm going to eat this anyway,' " he advises. "We've found that when people make that statement aloud, two-thirds of the time they don't eat the food. That's all you have to do, but you do have to say it aloud."
Nothing beats breakfast in your PJs, but if you put a bit of effort into what you wear prior to chowing down, it could impact your physique. You can keep your goals front and center by dressing up before a meal, Clinical psychologist Katie Rickel tells us in If You Weigh Over 170 Pounds, Here’s What You Need To Do To Lose Weight. Showing that you care about your appearance is a great reminder to eat in a way that reflects that, whether you’re throwing on business attire or a pair of jeans.
So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume fewer calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect.
Hold your horses; we’re not giving you the go to order a bubbling skillet of mac and cheese three times a day, but taking a break from your diet may be the secret weapon you need to ward off pesky pounds. An eye-opening study in the International Journal of Obesity found that participants who deviated from their low-calorie diets for two weeks ended up weighing 18 pounds than those who didn’t ditch their diet—even six months later! Although, there is a catch: During your double cheat week, you should be eating enough calories to maintain your current weight—not increase it. (Use a calorie calculator can help you find your caloric maintenance level.)
Step far away from the TV — particularly during commercials. All the ads for high-calorie foods and snacks might not seem like they’re doing any harm, but researchers at the Montreal Neurological Institute found that they can activate your brain, making you crave the sweet or fatty foods you see on your screen. And, those signals could end up making you put unhealthy foods on your own plate.

Healthy midnight snacks are OK, but try not to graze in the window of time between breakfast and lunch. A study published in the Journal of the American Dietetic Association found mid-morning snackers typically eat more over the course of a day than afternoon snackers. Furthermore, researchers found that dieters with the mid-morning munchies lost an average of 7 percent of their total body weight while those who did not snack before lunch lost more than 11 percent of their body weight.


In a 2015 study in the Journal of the Association for Consumer Research, scientists instructed subjects to choose either a fruit salad or a chocolate cake, then eat and evaluate their snack. Those who ate the chocolate cake in the room with the mirror found it less appealing than those who didn’t have a looking glass nearby, but those who opted for the fruit salad reported no difference in taste. In other words, the presence of a mirror makes unhealthy foods less appealing. So hang one in your kitchen to discourage the consumption of cake and the like, and then use it to watch your waistline shrink each day! 
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