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?
Live Science is bringing our readers a monthly series of personal health goals, with tips and tricks we've gathered from the many health experts we've interviewed. Each month, we'll focus on a different goal, and the goal for January is Lose Weight. Follow us on Facebook and Twitter to connect with other readers who are working toward these goals.
No, genistein isn’t a trendy food item that’s about to blow up—it’s a compound that can help you lose weight. According to a study of female mice printed in The Journal of Nutrition, genistein has the power to decrease food intake and body weight. Scientists suspect this is because of the compound’s ability to turn down the genes for obesity and reduce your body’s capacity to store fat. To add some genistein to your diet, incorporate peanuts, beans, and lentils into your meals.
To drop serious lbs, you need the one-two punch of aerobic exercise plus strength training. Resistance helps build and preserve metabolism-boosting lean muscle while burning fat and is especially key when you hit a plateau. Amanda Green lost 15 pounds in two months doing hour-long cardio DVDs, but it wasn't until she started running outside and lifting weights three times a week that she was able to ditch the last 15 of her 30-pound goal.
Dozens of scientific studies have tied diets high in vegetables— especially greens— to better health outcomes, including weight loss and a decreased risk of a handful of chronic diseases. Veggies like watercress, spinach, chives, and collard greens all rank highly on the Center for Disease Control and Prevention's list of "powerhouse foods," so find a few you like, and start adding them to your plate.
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.
Though you may give yourself a pat on the back for passing on that slice of chocolate cake you’ve been craving for dessert, you’re actually doing yourself (and your waistline) a disservice in the long run. According to a study in the International Journal of Eating Disorders, when you resist food, your body actually experiences more cravings for whatever it is you aren’t getting. Saying “no” to a sweet treat or slice of pizza wires our brains to view forbidden foods as rewards, setting us up for cravings that are hard to satisfy, so give yourself a break and indulge every now and again.
Writing stuff down may be helpful, but it’s tough to accurately gauge how much you move every day (and not just on the treadmill). Invest in a wearable to monitor energy burn. You can also track your daily steps with a simple pedometer. Studies show that individuals who walk more tend to be thinner than those who walk less, and pedometer-based walking programs result in weight loss.
So think of any form of low carb diet plan. Or low fat diet. Or a diet that eliminates all sugar, or wheat, or grains or gluten or whatever else. Or the paleo diet, or a vegan diet, or a raw food diet, or an organic diet. Or a diet built around only eating “clean” foods. Or any diet that puts some non-calorie-based limit on when, how or what you can eat. Or 800 other similar examples.
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!
Although tactics like drinking one more glass of water, choosing smaller plates, and smelling peppermint oil may feel like they won’t create much change—and might even feel slightly silly—it’s small changes like these that create solid habits that lead to consistency, says Greuner. He notes that these “wins” cause a neurotransmitter release that give you happy buzz of achievement.
We're big fans of the "everything in moderation" mantra, but it's important to remember that just because a weight-loss strategy works for one group of people doesn't mean it's the best plan for you. If you typically have trouble stopping after just one sweet treat, you're better off skipping this slim-down strategy to avoid undoing any progress you've already made.
As far as sugar goes, high-fructose corn syrup is the worst of the lot. The man-made substance is a combination of corn syrup (which itself is 100 percent glucose) and pure fructose, making it a unique nightmare for your waistline. In one study, researchers fed subjects beverages sweetened with either glucose or fructose. Though both groups gained the same amount of weight over a two-month period, the fructose group gained its weight primarily as belly fat because of the way this type of sugar is processed in the liver. To avoid the belly-bloating HFCS trap, make sure you look at nutrition labels carefully and ditch the processed snacks and fruit drinks.
If however you’d rather just directly set your calorie intake to an amount that causes fat loss to occur, and then get all of those calories from a good balance of protein, fat and carbs, and then get those nutrients from a variety of foods you truly enjoy eating, and then put it all together in whatever the hell way best suits your personal preferences and is completely free from all of the stupid rules and restrictions that make weight loss a lot harder than it needs to be… then a Group 1 diet is perfect for you.
The reason diets don't work is that it's not about counting calories, or cutting carbs, or pounding protein, but which foods you focus on. There are plenty of fat-burning foods you can eat all you want of, and you don't have to carry around carrot sticks. Instead, boost your intake of foods that fight fat and banish those that trigger your body to store it. Then eat other foods in moderation, and you should be OK.
My question is… How long should I stay in this deficit before making changes to my calorie intake or routine? Do you have any guides written around making changes if you aren’t seeing results? How long does it take before the body starts making changes. I worked out for 6 months and gained muscle and lost fat. Then took off 2 weeks and came into a calorie deficit to start cutting BF. My strength has come back from being off for two weeks but that fat doesn’t seem to be moving! My weekly average on the scale is about the same.
Healthy fats certainly play an important role in keeping your belly trim, but these satiating foods—and, more importantly, their less healthy counterparts—must be noshed on in moderation. For example, less-healthy foods like pizza are among the top sources of saturated fat in the U.S. diet. According to a study in the American Journal of Preventive Medicine, The National Weight Control Registry participants maintained the majority of their weight loss when they stuck to a low-fat diet. What’s more, increases in fat intake were linked to increased weight regain during the study’s 10-year follow-up period.
It’s not rocket science: Limiting your daily caloric intake will result in the weight loss success you’ve been seeking. After all, the formula to losing weight—consuming less calories than you burn—is also the key to keeping it off. A study in the The American Journal of Clinical Nutrition found that participants who followed a very-low-energy diet experienced significantly better weight loss maintenance five years after completing a low-calorie weight-loss program.
Even if you don’t typically order take-out, research suggests that just the mere presence of take-out food increases your risk of being overweight. One study printed in the British Medical Journal found that just having a lot of take-out options near your work or along your commute to work makes you twice as likely to be obese. Though you obviously have little control over what kind of establishments populate where you live and work, this is just another reason to practice healthy eating as often as you can.
A recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits when they team up with a partner. Invite your honey to a Saturday morning run and then hit the showers together—knowing you have something steamy to look forward to afterward should serve as some additional motivation. And speaking of getting frisky, be sure to check out these 30 Best Proteins for Your Penis.
“This hits me in the heart every day I wake,” he says. “It gets me on my foam roller and my Versaclimber in the morning. It allows me to choose a healthy salad over junk food because I visualize myself running on the track with my children. Moment to moment, we are faced with decisions and it’s about being mindful to the ones that follow your ‘why’ path. Sure, I may be willing to drop a cheeseburger down the gullet because I am hungry and inconsiderate of the long game. However, if I am unwilling to be a father who is out-of-shape, my short game will match my long game vision and I will opt for a cleaner meal.”
Chronic migraines were what first inspired Amanda Tagge to start exercising. “I was hoping to find some relief from my headaches and working out did help but I realized that if I really wanted to feel better I needed to revamp my health habits overall and lose weight,” she says. The more she changed, the better her headaches got and she lost 70 pounds in the process which helped her feel even better. Focusing on all the ways her health was improving kept her going even when the scale wasn’t moving.
Plus, working out early could mean you get more sunlight, which is key to properly setting your body's internal circadian rhythm. In one study, people who basked in bright sunlight within two hours after waking were thinner and better able to manage their weight than those who didn't get any natural light, regardless of what they ate throughout the day.
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.
Coffee jumpstarts your metabolism, making the non-decaf stuff a worthy weight loss ally. According to a study published in the journal Physiology & Behavior, the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf. And remember, don’t ruin your fat-blasting cup of joe by adding any unhealthy creamers and/or artificial sweeteners to it, both of which are enemies of weight loss.
Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That's because the carbs in barley and rye kernels are "low glycemic index," meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.
Instead of depriving yourself of all your favorite indulgences or meticulously counting calories to drop a size, simply consume at least 30 grams of fiber daily. This simple, no-fuss method fuels weight loss and improves health just as effectively as more complex diet approaches, University of Massachusetts Medical School researchers discovered. “Very few people reach the goals that are recommended,” said lead study author Yunsheng Ma, MD, PhD, adding that “Telling people to reduce this or reduce that is just too hard to do.” However, asking people to focus on eating more of a certain nutrient—rather than eliminating things from their diet–can help people reach their weight loss goals, he explains. Interested in giving the diet strategy a try? Check out these 11 Best High-Fiber Foods for Weight Loss and start slimming down!
As an added bonus, your metabolism also gets a nice boost from eating these foods. It takes more energy to burn whole foods. “Avoid starchy, processed high-fat foods that are loaded with toxins that cause a buildup of inflammation. This—combined with stress—creates elevated cortisol levels and promote[s] the storage of fat in the abdomen,” Dr. Petre adds.
The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually almost everyone gives up. That’s why we have an obesity epidemic. Fortunately there’s a better way.
“For busy people, [planning ahead] is the most efficient way to get done what you need to get done — whether it’s your job, your workout, meal planning ... It’s not easy and we have so many things going on. Putting things down on paper clears your brain. Now you don’t have everything in your head; it frees up the space to focus on what you need to do. “
Seriously: Your flab can help you shed pounds. How? Just as there's more than one kind of fat in food, there's more than one type in your body. White fat is the bad stuff you want to zap. But a second kind, brown fat, actually torches calories. "Up to 80 percent of adults have brown fat deposits in their bodies," says Aaron M. Cypess, MD, PhD, an assistant professor of medicine at the Joslin Diabetes Center and Harvard Medical School. This good fat is powerful because it's packed with mitochondria, the parts of cells that generate heat. When activated, as little as two ounces of brown fat can gobble up as much as 20 percent of your body's calories.
At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything — from "clean eating" to cutting out food groups entirely. Keep in mind: Just because an avocado-walnut-"crunchy"-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.
"When I graduated college in 2012, I was at my highest weight ever. I was embarrassed about my weight and what I looked like, and I was terrified of being the person in the gym who didn't know what they were doing. I sat in my doctor's office and remember deciding that I was going to do whatever it took, however long it took, to change my life. I tried a variety of different diets that worked, but I felt like I was losing my mind not being able to eat certain foods, and I hated that even though I was 'losing weight', I still had a really disordered relationship with food. Food is supposed to bring joy and happiness.
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.
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!