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.
Certain meds may promote weight gain or adversely react with foods that are normally part of a healthy diet. Some blood thinners, for example, are infamous for requiring patients to limit foods that contain vitamin K—the nutrient found in leafy greens and other vegetables. If you suspect medications or health conditions are hampering your efforts, it's worth a discussion with your doctor or dietitian.
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.
It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeno and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help slow you down. You're less likely to wolfed down that plate of spicy spaghetti —— and therefore stay more mindful of when you're full. Some great adds: Ginger, turmeric, black pepper, oregano, and jalapenos.
Unlike cheat days (or weeks!) that took place in your 20s, there’s little wiggle room for parties, holidays and vacations to slip up or pig out when you’re in your 40s and beyond. “The body’s metabolism is less resistant to overeating as you age,” Peterson says. This is why so many adults over 40 complain that they feel the effects of seemingly minor slip-ups on the scale the next day. If you know you’re attending a party or will be eating out, it’s critical to account for those extra calories by either eating less or exercising more before and after to avoid weight gain.
Langer adds that when when people have good vs. bad, perfectionistic expectations for themselves, they tend to handle supposed misdeeds (like eating something they “shouldn’t”) one of two ways: languishing in their failure or compensating by restricting subsequent meals. People who do make sustainable weight loss work, however, can enjoy that piece of cake and then, in their next meal, eat just like they had before digging into that slice of cake.
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…
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.
Studies of successful dieters reveal a hard truth: "They remain fairly strict about their eating forever," says James O. Hill, Ph.D., cofounder of the National Weight Control Registry, which keeps data on thousands of people who have lost weight and kept it off. Sound depressing? Think of it this way, suggests Eat to Lose, Eat to Win author Beller: "You just need to find a nutritional strategy you can live with long-term—like allowing yourself to have dessert or a cocktail or two every so often. It's like moving to a new city. For the first year or so it's difficult, but once you establish a routine you get comfortable. You might still miss things about your old life, but you're happy with your new one too."
A different way of viewing weight loss identifies the problem as not one of consuming too many calories, but rather the way the body accumulates fat after consuming carbohydrates—in particular the role of the hormone insulin. When you eat a meal, carbohydrates from the food enter your bloodstream as glucose. In order to keep your blood sugar levels in check, your body always burns off this glucose before it burns off fat from a meal.
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:
One thing that might help you move away from food rules based on restriction is mindful eating, which is a way of eating that is centered on being present and engaged not just with your food, but why you’re eating it, and how your body feels. Mindful eating can help people learn how to eat based on what they want and need, as opposed to what they feel they should or shouldn’t eat. Mindful eating isn’t a weight-loss diet, but it can help change your orientation to food and food “rules.”
Sure, you certainly need to drink plenty of water to help expedite the process of ridding your body of excess sodium, you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.
“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.
We already told you that sticking to a fitness routine is an absolute must for weight maintenance but that doesn’t make finding the time—or motivation— after a busy work day any easier. The solution to the problem: Wake up an hour and a half early and fit in your workout before heading to the office. If you’re up at 5 a.m. with nothing else to do but break a sweat, odds are pretty low that you’ll skip out on your boot camp or spin class. For more creative ways to stay motivated in the morning, check out these 35 Fun Ways to Lose Weight.
In a 2014 study in the journal Public Health Nutrition, people were asked to report their food intake over the course of two days. Those who ate at a restaurant during that time took in an average of 200 calories per day more than those who prepared all their own meals, and those who ate in sit-down restaurants actually consumed slightly more calories than those who ordered from fast-food joints. When dining out, people also consumed more saturated fat, sugar, and sodium, so eating at home where you can prepare food in a healthier way is obviously the better choice.
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.
Think of the first year post weight loss as the final stretch. “If an overweight person is able to maintain an initial weight loss, in this case for a year, the body will eventually ‘accept’ this new weight and thus not fight against it, as is otherwise normally the case when you are in a calorie-deficit state,” Associate Professor Signe Sorensen Torekov from the Department of Biomedical Sciences and Novo Nordisk Foundation Center for Basic Metabolic Research explains to Science Daily. In fact, formerly overweight people had more appetite-inhibiting hormones a year after they lost weight, according to a study in the European Journal of Endocrinology.
I have a few tricky questions to make, but first a disclaimer of sorts: I am 5’10” and weigh 138 pounds, which means: I’m slim, verging on skinny. I have no interest whatsoever in losing weight. I only read article this because I find your articles funny, clear, and informative. And I’ve always thought that the best way to lose wait is simply eat less. (That’s what I did the only time in my life I was slightly overweight, ten years ago.) That being said…
Sure, trampolines are built for kids, but as an adult, using one for rebounding is a great way to flatten your tummy and get rid of excess fat. “Not only is it a great cardio workout (which is the first step to tightening up your midsection) but it makes your core work like crazy so you are getting the cardio plus the toning: everything you need for a tight tummy!” explains Hope Pedraza, a Certified Personal Trainer through American College of Sports Medicine in 50 Ways to Shrink Your Belly. To get a comprehensive workout using a mini trampoline, Pedraza suggests jumping, lifting your knees up high, twisting, adding some light weights to move around while you’re jumping, and moving in all directions in different planes.
Within three years of dieting, Nearly 65 percent of dieters gain back the weight they lost within three years, say University of Pennsylvania researchers. The reason? They all slimmed down with the help of a diet, which by definition is short term and doesn’t produce life long results. To hit your goal weight and stay there, you need to make permanent changes to your lifestyle. Not sure how? Check out these 10 Daily Habits That Keep Away Belly Fat for some inspiration.
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.
I’m a new reader of your website and just wanted to say how much I’m enjoying all the articles, your straightforward approach no BS attitude. Its frustrating that people around me who want the same things as me – drop fat and look better seem- to be ignoring my passion for your articles, I keep hearing ‘I’ll read that sometime’ or ‘haven’t got time to read’- it’s too much effort for them to sit and read! However the important thing is that I listen to you – create a calorie deficit and train intelligently – I’m only 1 week in and am hopeful of success – thanks for sharing your great work.
Functional exercise has been shown to increase strength and balance and reduce the risk of injury all while working multiple muscle groups at the same time. All that movement promotes muscle gain, which can increase metabolism, which can help shed fat. Added bonus: Functional exercises can make real-life tasks — like hauling groceries up stairs — easier.
Finally, some of us may simply not be emotionally ready to take on a weight-loss journey. Hang-ups from our past, stress in our home or work environment, and other lifestyle or psychological issues may crop up as roadblocks on our journey. "It's not about the food," says Lauren Artise, RDN. "I've found that individual challenges and perceived barriers most often keep patients from reaching their health goals."
When eating out or picking up a quick lunch on your break, ask for any sauce or dressing on the side. Though these emulsions often add flavor to a dish, they’re also frequently packed with empty calories, added sugar, and a whole host of other unhealthy stuff that makes shedding pounds that much harder. For example, just one three-tablespoon serving of Panera Bread’s Greek dressing has 230 calories. 3.5 grams of saturated fat, and 310 milligrams of sodium. By asking for the sauce or dressing on the side, you have more control over how much of it you eat, and you could easily save yourself a few hundred calories.
Constantly eating when you don’t need the fuel is a major contributor to weight gain. Before you pop something into your mouth, ask yourself why you’re eating. (We’re lookin’ at you Ms. Office Candy Bowl.) Are you actually hungry or are you just angry, stressed, anxious or board? If it’s any of the latter feelings, healthy snacks like carrot sticks and apples won’t seem appealing. If you’re not hungry enough to eat a plant, vow to not eat anything at all.
For example, a 250-pound person at 5'10" would have a BMI of 35.86. People with BMIs of 25 and above are considered to be overweight. Having a body mass index over 30 places you at risk for developing obesity-related medical conditions such as diabetes, high blood pressure, and coronary artery disease. A BMI over 40 indicates that a person is morbidly obese.
Tell your family, friends, and coworkers about your weight-loss goals and ask for their support. Then check in on Facebook each time you go to the gym, and let your support system know each time you hit a goal. It'll make you feel accountable to someone aside from yourself. A 2014 study found that being accountable to someone else and receiving support is a great motivator for women who are trying to lose or maintain weight. Makes sense!
In one four-week Spanish study, researchers found that eating a calorie-restricted diet that also included four weekly servings of legumes aided weight loss more effectively than an equivalent diet sans the pulses. Those who consumed the legume-rich diet also saw improvements in their bad LDL cholesterol levels and systolic blood pressure. Next time you’re cooking something starchy for dinner, consider eating fiber and protein-packed lentils instead.
Having dessert for breakfast seems like a dream come true. You’re not dreaming, though: A 2012 study from Tel Aviv University found eating a big, 600-calorie breakfast that included a dessert — like the three Cs: cookies, cake, and chocolate — lost 40 pounds more than the group that avoided sweets. It might seem backwards, but the researchers said those who had dessert first-thing were able to naturally burn off more of those extra calories throughout the day, and they were also better able to control their cravings later on.
Ultimately, weight loss for the long-term requires some short-term behavior change and healthier habit formation. That's why we created our Good Housekeeping Nutritionist Approved Emblem, which exists to help turn smart food choices into healthier eating habits. All GHNA foods and drinks make it easier to find — and eat — good-for-you foods without additional time, effort, and cost. We target the lifestyle-related factors that make healthier eating hard, and find simple but creative solutions that actually work! Look for the emblem on labels wherever you shop for food!
“There are so many amazing properties in tea and so many healthy foods that require hot water,” Emmy-award winning and author of The 7-Day Flat-Belly Tea Cleanse, Kelly Choi says. “But I’ll swap in hot green tea instead of water for things like oatmeal and quinoa. I’ve seen so many people benefit from my tea cleanse that it inspired me to keep the tea flowing whenever I can!”
Driving to work may be easy, but it’s also part of what’s inhibiting you from losing weight. According to a study in the British Medical Journal, those who drive to work gain more weight than those who take public transportation. Per the research, commuting by car slaps an extra 5.5 pounds on your body, whether you exercise or not. And a Japanese study found that people who take public transportation to work were 44 percent less likely to be overweight, 27 percent less likely to have high blood pressure, and 34 percent less likely to have diabetes. If possible, consider leaving the car in the driveway and walking, biking, or commuting to work via public transportation a few times per week.
You'll need to think about whether to have RAI versus other hyperthyroidism and Graves’ disease treatments. Weight gain after RAI is common. One study on patients who had a thyroidectomy found that those who did the surgery as their first line of treatment were less likely to become overweight or obese than those who had undergone RAI first. Talk to your doctor about your Graves’/hyperthyroidism treatment options.
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.
To lose weight, you'll need to consume fewer calories than you burn. The exact number will depend on your current weight and activity level, but generally, people should aim to cut 250 to 1,000 calories from their diet per day in order to lose 0.5 to 2 lbs. (0.2 to 0.9 kilograms) per week. There are calculators available to help you determine how many calories you should consume per day.
“Everyone has something that’s going to be more meaningful to them, so you have to figure out what is it that’s going to drive you to actually do it. Is it time saving? Is it cost saving? Is it the ability to make things simple [so that] you don’t need to think about it?” says Delaney. “To sit down on a Sunday and think about planning takes time. How am I justifying that time? Well if I add up the cost savings and the time savings throughout the week, it may have only taken me an hour on a Sunday, but during the week without having to think about it, I just saved five hours. If you do the math, it’s worth it. You’re also giving yourself back some mental space. So instead of waking up in the morning and winging it, now you have some sort of routine so you can feel more in the present and not consistently worrying about what’s coming next.”
When you’ve got a hankering you can’t ignore for juice or a cocktail, ask for a tall, thin glass, not a short, squatty one. Research shows that people pour less liquid into tall narrow glasses than into their vertically challenged counterparts, meaning you’ll (probably) drink less in one sitting. This is especially helpful when it comes to boozing.
Fasting glucose levels above 90 may be a sign of insulin resistance and pre-diabetes, which can make weight loss even more difficult. For very high levels, your doctor may prescribe a type 2 diabetes drug like Glucophage (metformin). For borderline levels, reducing the sugar and carbohydrates in your diet and following a healthy carbohydrate-controlled diet can lower your blood sugar and help with weight loss.
In addition to blasting belly fat, you should also be working out and trying to build up your muscle mass. Even when you’re at rest, your body is constantly burning calories, and the “resting metabolic rate” is much higher in people with more muscle. That’s because every pound of muscle uses about six calories a day just to sustain itself. If you can pack on just five pounds of muscle and sustain it, you’ll burn the caloric equivalent of three pounds of fat over the course of a year, and be even closer to obtaining that lean physique you’ve always wanted.
Though you may think skipping a meal such as breakfast will help you lose weight because you would be consuming fewer calories, numerous studies have actually shown that bailing on breakfast is bad for your waistline. Why, you ask? It turns out that skipping breakfast not only means you’ll likely consume more calories later in the day, but eating more calories in the later part of the day is a nightmare for metabolic circadian rhythms, which help keep your weight in check.
As for your question, are you asking if a combination of strength work and metabolic work (as mentioned in that other article) is the best way to burn fat and maintain muscle? If so, there’s no real answer to that. You could just as easily skip the metabolic work and achieve the same results if your diet is adjusted correctly. Basically, it depends on the needs and preferences of the person.
We often make the wrong trade-offs. Many of us make the mistake of swapping fat for the empty calories of sugar and refined carbohydrates. Instead of eating whole-fat yoghurt, for example, we eat low- or no-fat versions that are packed with sugar to make up for the loss of taste. Or we swap our fatty breakfast bacon for a muffin or donut that causes rapid spikes in blood sugar.