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.
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.
The very notion of going “on” or “off” a diet is self-sabotaging. The key to sustainable weight loss is creating habits that you can (happily) live with pretty much forever, registered dietitian Georgie Fear, R.D., C.S.S.D., author of Lean Habits for Lifelong Weight Loss, tells SELF. And in a previous review from the University of Toronto, after examining 59 scientific weight-loss articles, including 48 randomized control trials, researchers concluded that how easy a diet is for you to stick with may actually be a much better predictor of your weight-loss success than the actual diet you choose.
Calcium and vitamin C team up well to boost metabolism, and broccoli is just one of several healthy foods that contains both nutrients. What sets broccoli apart from the others, however, is that the green veggie also contains kind of fiber that’s been shown to increase the digestion, absorption and storage of food, also known as the thermic effect of food (TEF). A revved up metabolism combined with an increased TEF is a match made in weight loss heaven, so consider incorporating broccoli into a tasty stir-fry, or serving it as its own side dish.
If you part with your gym membership, don’t be surprised when you have to wave goodbye to that new and improved number on the scale, too. Successful losers have a much better chance of maintaining their weight loss when they continue their regular workout routine—or, at the very least, don’t bounce from gym rat to couch potato. According to University of Alabama researchers, not working out after weight loss will result in a metabolism dip. The study claims that people who do 40 minutes of lifting or cardio three times a week keep burning calories at the same rate. Get up and get moving; even taking a walk is one of the 42 Ways To Lose 5 Inches Of Belly Fat.
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.
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.
“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.”
You might not be a morning person. But, just like the saying, the early bird gets the worm (even when it comes to weight loss). There’s plenty of research to support the idea that working out in the morning is more effective for weight loss than working out in the afternoon or evening. One study, published in the journal Medicine & Science in Sports & Exercise, found that women who exercised in the morning had less desire for food than those who’d skipped out on an a.m. workout. Additionally, researchers found that the morning exercisers were more active overall than the group who did not work out. In addition to helping keep the weight off, morning workouts also come with a myriad of health benefits. One of them is reduced the risk of diabetes, according to a study published in the Journal of Physiology.
Vitamin D doesn’t just help your body absorb calcium and regulate your immune system — it could also help you lose weight. In a 2009 study out of The Endocrine Society, researchers found that adding vitamin D to a reduced-calorie diet might help you shed more pounds. In addition, another study published in the British Journal of Nutrition found that vitamin D did a lot of good for burning body fat. Hello, double weight-loss whammy. Small wonder that this magical nutrient tops The 50 Best Supplements on the Planet.
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.
To help combat the negative impact of artificial light, try working close to a window. Researchers have discovered that those who sit near a window tend to be healthier than those who don’t. Per a study in the Journal of Clinical Sleep Medicine, workers near a window got 46 more minutes of sleep a night on average, which is beneficial to weight loss, while workers who weren’t near a window had more sleep disturbances. Additional research has shown that those exposed to natural light during the workweek tended to be more inspired to get outside and exercise.
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.