We know you love binge-watching your favorite reality series, but it’s important to enjoy your meals sitting at your kitchen table—not in front of the television. Why? Carolyn Brown, MS, RD, of Foodtrainers, told us that in addition to commercials of unhealthy food and drinks increasing our cravings, TV is so distracting that it makes it harder to realize when we’re actually satiated. Science agrees with Brown: A study in the American Journal of Clinical Nutrition found that paying attention while eating can aid weight loss efforts while distracted eating can lead to a long-term increase in food consumption.
Your deficit can very easily be created through diet alone and not a second of cardio, metabolic training, strength training or anything else ever needs to be done at all. (Which, by the way, is a point I wish all of the “I want to lose weight so badly but I just don’t have any time to exercise” people would realize. Details here: How To Lose Weight Without Working Out)
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.
“Repetition builds rhythm. Be boring. Most successful losers have just a couple of go-to breakfasts or snacks,” says registered dietitian Lauren Slayton. “Make an effort to pinpoint these for yourself. ‘Hmm, I’m starving what should I have?’ doesn’t often end well. You can change the rotation every few weeks, but pre-set meals or workouts on certain days will help tremendously.”
In fact, a study published in 2016 in the International Journal of Obesity looked at the metabolic health markers of more than 40,0000 adults and found that nearly half of people who are overweight, and 29 percent of people classified as having obesity, were cardiometabolically healthy. It also found that more than 30 percent of people at so-called “healthy weights” had poor cardiometabolic health—which can include hypertension, high cholesterol, inflammation, and insulin resistance.
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!
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.
Try counting the calories you eat. There are loads of different apps out there where you type in your current weight and how much you want to loose. It then tells you how many calories you should eat a day to reach this goal, and helps you keep track of how many you've eaten. The first few days it's a bit annoying having to weigh and note everything you eat, but it quickly becomes a habit. This has worked wonders for me, because it helps me make better choices for my meals, and tells me just how many chocolates I can eat before I've eaten too many calories :-) Good luck.
Most low-carb diets advocate replacing carbs with protein and fat, which could have some negative long-term effects on your health. If you do try a low-carb diet, you can reduce your risks and limit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating plenty of leafy green and non-starchy vegetables.
If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for example), your body releases insulin to help with the influx of all this glucose into your blood. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body can’t burn off. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs.
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.
In her book The Naughty Diet, author Melissa Milne—whose own essay, “I Eat Slim-Shamers for Breakfast” also went viral—interviewed thousands of women about the body shaming and they all said the same thing: “They were sick and tired of feeling bad while trying to be good,” she writes in The Naughty Diet. “And here’s the secret of all secrets: You don’t feel bad about yourself when you get fat. You get fat when you feel bad about yourself.” This could be because chronic stress raises levels of the stress hormone cortisol in the body, which can trigger belly fat storage. Try being kinder to yourself, which will reduce stress and help melt the pounds away effortlessly.
While it’s possible to lose weight without doing a single pushup or burpee, in order to keep it off, physical activity is must, says James O. Hill, PhD, co-founder of the National Weight Control Registry. But not all workouts are created equal. Although cardio gets all of the glory, interval and strength training are the real heroes in the world of weight maintenance. These methods of exercise will help you replace flab with hard, sexy muscle which will boost your metabolism and make it easier to keep off those sneaky pounds. For the best results, do strength or interval training twice a week and aim for an hour of physical activity a day—that could mean walking, swimming or running errands. Just get off your tush and move! Why an hour? The majority of successful losers who have maintained their weight loss for an average of 5.5 years report moving for about an hour a day, according to the National Weight Control Registry.
Ideally, it’s best to clean out your fridge and cupboards so there aren’t any junk options, but maybe that would start a civil war in your house. If you live with someone—or several someones—who don’t share your enthusiasm for healthy choices, that’s okay, just be sure to put your food where you see it first, suggests Dubost. That might be eye-level shelves, or one dedicated cupboard for you, as well as the top shelf of the fridge.
“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.”
“Don’t just write down everything you eat. Write down how you feel that day, what is going on in your life and how you feel after eating. After a while, look through your journal for patterns. Chances are you’ll find some. I’m a recovering food addict, and nothing was more freeing than realizing what behaviors or events were triggering my addiction. It wasn’t that I had no willpower; my brain was reacting to certain habits that made it hard for my willpower to do its job. Once I removed those patterns—like keeping cookies around the house—my willpower muscle could finally flex.”
“Chia seeds aren’t just a pet, they’re a party in your mouth. I’m a huge fan of them because they’re chock-full of heart-healthy omega-3s, fiber, protein, and calcium,” Sarah Koszyk, MA, RD, founder of Family. Food. Fiesta. tells us in 26 Most Overlooked Ways to Lose Weight. “Chia seeds are easily absorbed by the body, so they’re very nourishing and satiating. Every day I add them to my breakfast smoothie or pair them with yogurt or cottage cheese along with some blueberries.”
In a 2015 Orlando Health survey of more than a thousand respondents, the majority cited their inability to stay consistent with a diet or exercise plan as their primary barrier to weight loss success. Sounds common, but here’s the kicker: Only one in 10 of the survey respondents noted their psychological well-being as part of the equation—and it’s likely why nearly two out of three people who lost five percent of their total weight ended up gaining it all back. Yikes! To unlock the door to weight loss success and stop emotional eating, try keeping a journal that tracks your food choices and current mood. Then, look for unhealthy patterns, which can help you recognize specific emotional connections you have with food. Once you’re more aware of these connections, it will be easier to adopt healthier eating patterns. Do you always reach for something sugary when you’re stressed or devour fries when you’re sad? Instead, try more productive ways to cope, like going for a brisk walk or texting a friend.
Sure, it’s packed with vitamin C, contains natural sugars, and tastes great in a cocktail, but that shouldn’t grant you a free pass to sip on fruit juice every day. Just one 8-ounce cup of your leading orange juice brand packs in 110 calories and 22 grams of sugar. To put that into perspective, drinking two glasses every day can add over a pound to your frame in just three weeks! Whether you’re used to pairing a drink with dinner or rather quench your thirst with something flavored, NWCR members reported maintaining weight loss and limiting total calorie intake by swapping out their regular beverages with water or low-calorie and calorie-free sips. Just remember to forgo drinks spiked with artificial sweeteners and choose one of our favorite healthy sodas instead.
So, go ahead and pat yourself on the back for all that you’ve accomplished. But while you’re at it, why not start thinking about how you’re going to maintain your new body for the long haul? To help make it possible, we’ve come with 20 easy ways to keep those sneaky pounds away from your frame for good! Pick a few from the list below, stick to ‘em like it’s your job, and we can practically guarantee you’ll stay in your skinny jeans for life. And for some extra motivation, why not check out these 30 Healthy Habits Fit People Live By?
Dairy products contain varying amounts of lactose (milk sugar), which slows down weight loss. What’s more, part of the protein in milk generates a significant insulin response, which can have the same effect. Consequently, cutting back on dairy products may accelerate weight loss. This applies especially to dairy products typically lacking in fat, such as regular milk and various yogurts, but be careful with full-fat dairy such as cream and cheese all the same. And don’t forget whey protein powder, which is pure milk protein.
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.
Get this: Nearly 80 percent of National Weight Control Registry members—who have lost an average of 66 lbs and kept it off for 5.5 years—regularly eat breakfast. Though researchers haven’t discovered a definite connection between the morning meal and weight loss, one theory is that when you start your day with something healthy and satiating it helps set a healthy tone for the rest of the day. To get on board, whip up one of these 50 Best Overnight Oats Recipes or enjoy an omelet with some Ezekiel bread and some berries.
Setting lofty weight-loss goals may actually set you up for lasting success, according to the same American Journal of Preventive Medicine study. Researchers found that those who lost the most weight initially ended up losing the most weight long-term, too. The study authors stress that large weight losses come hand-in-hand with greater health benefits, including increased sustained weight loss overall.
An additional factor that should also be taken into consideration is the amount of weight that needs to be lost. For example, someone with 100lbs to lose will be able to use a larger deficit with a much lower risk of any potential downsides (and the more fat you have to lose… the faster you can and arguably should lose it), whereas someone who is already lean and looking to get REALLY lean will often do best with a smaller deficit (and thus a slower rate of progress).