Reach for natural mint gum (avoid sorbitol, which makes you bloat), or even brush your teeth with mint-flavored toothpaste. The mint flavors send signals to your brain that it's time to stop eating. They also tweak your taste buds so second helpings and dessert aren't quite so tasty. Bonus: One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month!
“You don’t have to eat salad all the time to lose weight. There are so many ways to tweak ingredients and make food you actually love to eat—even pancakes. (Try almond flour.) That being said, the type of food you eat also defines your lifestyle. You can eat junk food and lose weight, but you will probably be hungry all the time. So give yourself an occasional cheat day or reward for sticking to your plan. In the end, you want to lose weight in a healthy way, without feeling like you’re hurting yourself.”
Your purchases may not be as virtuous as you think. Researchers from the University of North Carolina at Chapel Hill recently analyzed Americans' shopping habits and found that 61 percentof the calories in the food we buy are from highly processed items like refined breads, cookies, crackers, soda and chips. These foods also provide higher-than-optimal levels of saturated fat, sugar and sodium. To healthy-up your cart and help with weight loss, the study authors suggest buying mostly single-ingredient foods and shopping the perimeter of the store, where the fresher, healthier stuff like produce and fish tends to live. Chew some gum while you're at it too. Research shows it could help you buy 7 percent less junk food when you shop (minty gum works best).
It might sound like slashing calories is the easiest way to ensure you will keep weight off. However, this isn’t always the case. In fact, cutting too many calories from your diet, or working out too much, may do the opposite. “Hormonal mechanisms will actually increase your appetite and slow down your metabolism to compensate for the large calorie deficit,” says Dr. Adams. Counting fiber instead of calories may be your key to keep the weight off. “Foods high in fiber are very filling. [They are] often time-consuming to eat and have fewer calories per bite than most other foods,” he says. Try incorporating high-fiber foods, such as the skins of apples, pears, and plums; as well as non-starchy vegetables like peas, broccoli, and Brussels sprouts, into your diet. You will feel more satisfied while consuming less food overall.
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.
So you’ve “banned” chocolate cake, but decide to have a small taste. Instead, you polished off two slices. It’s easy to go overboard on an old habit. Instead of beating yourself up if you fell short, think of the big picture. Focus on the change rather than what’s being eliminated (think: it’s not about the chocolate cake, it’s about not overdoing unhealthy sweets). Live in the moment to successfully make new healthy habits.
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.
Pumping iron not only gives us muscles, but it can boost resting metabolism (meaning you burn more calories outside the gym) plus improve mood and confidence. Lifting a little weight can also help you sleep, another factor in effective weight loss. If we haven’t convinced you to take to dumbbells quite yet, there’s also this: Strength training takes just a few weeks to see results.
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!
Having a healthy option at your fingertips when you’re starving can make all the difference between sticking to your goals and giving in to temptation. “I keep little containers of hummus and carrots, pickles, nuts and dried apricots, salsa and rice crackers, and other healthy combos in the front of my fridge and pantry so they are literally the first thing I see when I open the door,” says Lita Moreno. “I don’t even give myself a choice to cheat.” This one little change has helped her drop almost 80 pounds.
Fiber is an indigestible carbohydrate from plant-based foods like bran flakes and strawberries that absorbs water and helps us eliminate waste as it travels through the digestive system. According to a review published in Journal of American College of Nutrition, fiber may increase satiety to keep you fuller longer and dietary fiber intake is associated with lower body weight. Mayo Clinic recommends that women should aim for at least 21 to 25 g of fiber a day, while men should aim for 30 to 38 g a day.
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!
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.