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!
An impressive 90 percent of NWCR members report exercising for about an hour per day. Whether you enjoy going for a jog outdoors, signing up to different boutique fitness classes every week, or lifting free weights at the gym, getting up and moving is your key to burning some major calories and keeping belly fat at bay. Even if you prefer taking a brisk walk after dinner, you’ll still see long-term results; the registry’s most frequently reported form of activity is actually walking.
Trying yet again to lose those last 10 pounds? We hear you. In fact, 50 percent of women say that within six months they gain back any weight they've managed to ditch. And more than a quarter have dieted so many times they've lost track of the number. Well, get ready to stop the endless yo-yoing: Science has finally come up with simple, groundbreaking solutions for lasting weight loss. We checked in with the top experts in the field and scoured the latest research to bring you the skinny on everything you need to reach your slim-down goals and stay there.
Instead of caving in to that hot fudge sundae or slice of banana bread, practice your most-preached virtue. “Research shows cravings usually last between 5-10 minutes, sometimes as short as 3 minutes. So take some deep breaths and a walk around the block until it passes,” Carolyn Brown, MS, RD at Foodtrainers in New York City, tells us in How to Lose Weight and Keep It Off Long Term. Oftentimes, we also mistake thirst for hunger, so guzzling down a glass of H2O is your best bet when cravings kick in.
Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. I often eat all the nuts in front of me, whether I’m hungry or not.
First, the bad news: Three-quarters of Americans have a "fat gene" associated with a 20 to 30 percent higher risk for obesity. But that doesn't mean you're destined to be heavy. A recent British review found that exercise can trump your genetics. Physically active people with the fat gene are 27 percent less likely to become obese than couch potatoes who have it. We're not talking about training for a triathlon; the active people got just one hour or more of moderate-to-vigorous exercise a week. Aim for the recommended five hours a week (three days of cardio and two days of strength training) and you'll rev your weight-loss results even more.

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
Do you consider products from specialty supermarkets to be healthier than those from other grocery stores? Or do you think that dishes from organic restaurants are all waistline-friendly? If you answered yes to either of these questions, you could be derailing your weight loss efforts. When people guess the number of calories in a sandwich coming from a “healthy” restaurant, they estimate that it has, on average, 35 percent fewer calories than they do when it comes from an “unhealthy” restaurant, according to a study in the Journal of Consumer Research. Remember that the next time you reach for that package of Whole Foods’ Organic Fruit & Nut Granola. One cup of this seemingly healthy snack contains almost 500 calories. Yikes! To stay on track at the grocery store, check out these 50 Best Supermarket Shopping Tips Ever.
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.

I wanted to ask a question regarding weight loss and creating a caloric deficiency. I am a 16 year old girl, 5’3″ and 211 lb. I am aware that I am very overweight, and I am trying to change that. In the past 3 weeks or so, I have managed to lose about 13 lbs. However, my weight loss has slowed down significantly over the past few days. In fact, my weight has gone up by 1 lb in the past few days. However, this may just be due to bloating.
Not all fat is bad. Healthy or “good” fats can actually help to control your weight, as well as manage your moods and fight fatigue. Unsaturated fats found in avocados, nuts, seeds, soy milk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet.
Great article and thanks for sharing. So if my RMR is 1850 and I burn between 800 -1,000 calories per workout a day 5 times a week according to my heart rate monitor. My maintenance then would be 2,650 – 2,850. So I should eat between 2,120, 2,280 to cut on my workout days. Then on my rest days, should I eat 20% below my RMR which would be 1,480 calories? I am currently at 18% body fat and trying to get to 10-12 % then bulking.
Most people think of their protein or meat as their meal’s main event, but that shouldn’t be the case. “Place flavorful vegetables front and center on lunch and dinner plates, accompanied by sides of protein and whole grains,” registered dietitian Cheryl Forberg said. By simply rearranging your plate, you’ll automatically consume fewer calories and take in more health-protective vitamins and nutrients.

Great article and thanks for sharing. So if my RMR is 1850 and I burn between 800 -1,000 calories per workout a day 5 times a week according to my heart rate monitor. My maintenance then would be 2,650 – 2,850. So I should eat between 2,120, 2,280 to cut on my workout days. Then on my rest days, should I eat 20% below my RMR which would be 1,480 calories? I am currently at 18% body fat and trying to get to 10-12 % then bulking.
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).

The next time you’re tempted to go out for dinner, try whipping something up at home instead. Limiting the amount of times you go out to eat may be the key to keeping off the weight you’ve lost. When the National Weight Control Registry surveyed its members, those who lost 30 pounds or more and maintained that for at least a year didn’t frequent fast food chains too often. In fact, only 0.74 of their weekly meals were of the drive-thru variety, while 2.5 were at a restaurant. It’s better to get your grub from the grocery store instead of ordering off of a menu.
This is were I take advantage of your knowledge though. I am new to weight training and for the last 3 month’s I’ve been cutting. This has been tough mainly because I was only 145 lbs when I started but had some belly fat and thought I should work on the theory to get lean first. I guess the cut has been going okay as I’ve dropped 11 lbs. My problem is in my damn head I keep telling myself I’m too small (because I am) and constantly feel the urge to bulk. I can’t see my abs yet and still have some belly fat…I hear it’s the last to go. If you were in my shoes would you continue the cut until the abs show or would you switch it up and start a bulk? The other thing is I don’t know how long it’s gonna take to see my abs.
“People have a much better chance of having a slim waistline if they plan when they are going to eat and what they are going to eat,” Mark Langowski, celebrity trainer and author of Eat This, Not That! For Abs tells us in 20 Ways to Lose Weight Forever. “Before I go to bed, I look at my schedule for the next day and plan out what I am going to eat and where I will eat it. If you let the day begin without planning, it will be 3 pm before you know it and you’ll wind up making an unhealthy decision.”
Zero Belly Diet test panelist Bryan Wilson, a 29-year-old accountant, lost 19 pounds and an astounding six inches from his waist in just six weeks on the diet, and he attributes his success to the Zero Belly shake recipes in the program. “I love the shakes. I added them to my diet, and almost immediately I lost the bloat,” Bryan said. “I’m a sweet craver, and the shakes were an awesome alternative to bowls and bowls of ice cream I would have had.” Protein-enriched drinks lend you a monster dose of belly-busting nutrition in a simple yet delicious snack. But most commercial drinks are filled with unpronounceable chemicals that can upset our gut health and cause inflammation and bloat. Not to mention, the high doses of whey used to boost protein levels can amplify the belly-bloating effect. The Zero Belly solution: Try vegan protein, which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloat. Lose weight in less than 30 seconds, with the 100+ proven recipes in Zero Belly Smoothies!

Cortisone as an oral drug is another common culprit (e.g. Prednisolone). Cortisone often causes weight gain in the long run, especially at higher doses (e.g. more than 5 mg Prednisolone per day). Unfortunately, cortisone is often an essential medication for those who are prescribed it, but the dose should be adjusted frequently so you don’t take more than you need. Asthma inhalers and other local cortisone treatments, like creams or nose sprays, hardly affect weight.
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.
Whatever diet method you choose to lose weight the one constant for every one is to maintain a correct psychological approach. It is what is in your head that ultimately is the most effective way of trying to lose weight and to keep it off. All the research done by dieticians and the medical profession tell us that the most effective way to diet is to lose a maximum of around 2 lb per week. I view any other claims that claim greater weekly weight loss with more than a little suspicion and avoid them. For me I found that the 5:2 diet is the most effective way to lose weight. I am around 14 lb lighter than I was in Jan 2013. The weight has stayed off. The diet suits me. It may not be for every one but ultimately I find it mentally achievable.
Since it was established in 1994, The National Weight Control Registry (NWCR) in the United States, has tracked over 10,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. The study has found that participants who’ve been successful in maintaining their weight loss share some common strategies. Whatever diet you use to lose weight in the first place, adopting these habits may help you to keep it off:

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.
Weight loss is such a complex process, the only way we can really wrap our heads around it is to drill it down into a bunch of numbers. You already know these numbers, probably as well as any weight loss expert: You know that to lose one pound of fat, you have to burn about 3500 calories over and above what you already burn each day. You don't really want to burn 3500 calories in one day, but rather to cut that down into daily calorie deficits, say cutting 500 calories a day with a combination of diet and exercise.
Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.
Your body has a hard time distinguishing between hunger and thirst. Being dehydrated can fool you into reaching for a snack you don't really need. Drinking water throughout the day, especially before a meal fills up your stomach, keeps you energized and slows down the urge to snack. Find plain water boring? Make a pitcher of de-bloating spa water. Slice whole lemons and oranges and add them to your water. An antioxidant in the peel, d-limonene, gives sluggish bowels a kick and stimulates liver enzymes to help flush toxins from the body. Switch things up with unsweetened green tea, which contains EGCC, an antioxidant that helps the body burn fat faster. Or try any of these 4 Teas That Melt Fat Fast.
The diversity in tools and strategies that work for people is nicely illustrated by the National Weight Control Registry (NWCR), which, since 1994, has collected data on people who have lost 30 pounds or more and kept it off for at least one year. If you take a look at some of their findings, you’ll see some commonalities in various behaviors and strategies (such as increasing eating breakfast every day, watching fewer than 10 hours of TV per week, and weighing themselves regularly). But rather than looking at the NWCR’s data as a how-to guide—after all, these are the behaviors that correlate to weight loss, we can’t know if they’re the ones that caused weight loss—look at it as further evidence that there’s no one right way to live to lose weight and keep it off, and that finding the thing that will work for you is a personal journey, specific to you.
Next time you need groceries, circle the perimeter of the store before going up and down every aisle. Why? You’ll load up on the healthy stuff first. The edges of grocery stores generally house fresh produce, meat,] and fish, while the inner aisles hold more pre-packaged, processed foods. Browsing the perimeter can help control how many unwanted additives are in your basket.
You may think hand sanitizer will zap germs and prevent you from getting sick, but it could also be making you fat. The germ-killing substance contains triclosan, which researchers have found to be an “obesogen,” meaning it could cause weight gain by disrupting your body’s hormones. A study published in the journal PLOS One found that people who had detectable levels of triclosan in their bodies were associated with a 0.9-point increase in their BMIs. Word to the wise for germaphobes looking to lose weight: Rely on good ol’ soap and water instead.

If you're trying to lose weight, you probably have an ultimate goal in mind. It's great to have a target but it's also important to set small, manageable goals throughout the process. If your aim is to lose 20 pounds by the end of the year, first focus on losing five pounds by next month. If you want to be a size six, start with dropping one size. If your goal is to give up your 3-cups-a-day soda habit, begin by cutting back to one daily cup. Setting smaller goals will help you recognize your progress and keep you motivated, and they'll eventually add up to your ultimate goal! 


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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.
It's all about positive reinforcement, people! Every time you meet one of those small goals, give yourself a little reward. But don't defeat the purpose by celebrating with half a pizza and a hot fudge sundae! Stick with non-food-based rewards. Treat yourself to a new pair of pants once you hit that smaller size. Or reward yourself with an at-home spa day, complete with a DIY facial and guilty-pleasure magazine reading. Whatever floats your boat…
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:

Even if you’re a sweet tooth, it’s wise to eliminate as much sugar from your diet as you can, especially if you’re trying to keep weight off. “Sugar has been linked to leptin resistance, which is the hormone that tells you when you are full,” explains Dr. Petre. “Bad bacteria also consume sugar and compromise your immune system. [This] causes cell aging and a decline in tissue function and elasticity.” Heart disease, cancer, obesity, and diabetes are just a few additional reasons to avoid it at all costs. She recommends reading food labels closely so that you know just how much sugar you’re really consuming.
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. 
When something is off-limits, even if you’re able to avoid it for a while, you could end up bingeing on it later because you’ve gone so long without it. “So, instead of cutting, focus on crowding,” Glazer says. “If you crowd your plate and fill it up with more foods like veggies and protein, it simply allows less room for the other stuff.” In other words, shift your focus away from what you can’t eat, and celebrate the foods that will help you reach your goals.

Simple carbs are the white stuff — white bread, most pastries, refined sugars (the kind in soda and candy). What makes them simple? These foods provide energy, but lack the same nutrients (vitamins, minerals and fiber) as complex carbohydrates. The body also breaks down simple carbs quickly—meaning your blood sugar will spike, and your tummy might be rumbling sooner than you imagined. Choose whole grains instead, which may reduce potentially dangerous excess abdominal fat buildup (which can lead to diabetes). Switch to whole-wheat pasta, whole grain bread, or try grains like brown rice, quinoa or millet.
I wanted to ask a question regarding weight loss and creating a caloric deficiency. I am a 16 year old girl, 5’3″ and 211 lb. I am aware that I am very overweight, and I am trying to change that. In the past 3 weeks or so, I have managed to lose about 13 lbs. However, my weight loss has slowed down significantly over the past few days. In fact, my weight has gone up by 1 lb in the past few days. However, this may just be due to bloating.
Not like you needed another reason to fall in love, snuggle up with your sweetie, kiss or get it on. Harvard Medical School researchers found that all of those things can aid weight loss. How? Lovey-dovey feelings cause levels of the hormone oxytocin to increase, which in turn, decreases appetite. For even more weight loss hacks, check out these 20 Weight Loss Tricks You Haven’t Tried.

To ensure you fit in those 60 minutes and fit in more daily steps, rethink your commute. On the days that I have to skip the gym, I force myself to walk home from work instead of hopping in a cab or taking the bus. If you drive to work, cycle to the office once a week or park your car further away from the entrance. However you decide to do it, the more steps you take, the better. The majority of people (76%) who have lost weight and kept it off report walking for an hour a day so fit in those steps wherever you can! And to get more out of each and every stride, check out these 30 Tips for When You’re Walking for Weight Loss!
We’ve already established how chewing thoroughly can ensure you eat a meal at a leisurely pace, but there are other tricks you can use to slow down, too, like giving your fork a break between bites. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. While 66 calories might not sound like much, cutting that amount out of every meal adds up to a weight loss of more than 20 pounds a year!

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.

Most people who want to lose weight have more than 12 pounds to lose. That’s why even the best weight loss drug in the world can only be an optional complement to other treatment. That’s why this piece of advice is number 18 out of 18. It may be a helpful addition for some people, but the advice higher on the list is what can make the biggest difference, by far.


Skipping snack time won’t necessarily lead to weight loss: Low calorie consumption can actually slow metabolism. Eating less than three times a day may benefit those who are obese, but research shows skipping meals throughout the day and eating one large meal at night can lead to some undesirable outcomes (like delayed insulin response) which may increase the risk of diabetes. Instead of forgoing breakfast or lunch, stick to a few meals a day with healthy snacks between them.

The degree to which exercise aids weight loss is open to debate, but the benefits go way beyond burning calories. Exercise can increase your metabolism and improve your outlook—and it’s something you can benefit from right now. Go for a walk, stretch, move around and you’ll have more energy and motivation to tackle the other steps in your weight-loss program.

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