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.
Getting your mindset in order is important, but sometimes small habits can make a big difference. “After eating, you still have the taste of food in their mouth, which often causes people to eat more even if they are full or engage in a nibble or two of dessert,” says Tracy Lockwood Beckerman, registered dietitian and nutrition expert at Betches Media. “Brushing your teeth will remove the taste of food from your mouth, and the clean, minty freshness will serve as a cue that mealtime is over.”
If you want to lose weight, you're going to need to do more exercise than you might expect. According to the Centers for Disease Control and Prevention (CDC), healthy people of normal weight need at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity (or some combination of the two) every week to maintain weight and avoid excess gain. If you're hypothyroid and want to lose weight, you may need to do more than an hour a day of exercise.
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.
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.
The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually almost everyone gives up. That’s why we have an obesity epidemic. Fortunately there’s a better way.
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. 
Throw away your peeler. It might actually be limiting your true weight-loss potential — at least when it comes to apples. In a 2012 study published in the journal PLoS ONE, researchers found ursolic acid — a natural substance in apple peels — could play a role in preventing obesity, as well as increasing muscle and brown fat, which are both known as being major calorie-burners. Anyone, your peeler is one of the 20 Kitchen Tools You’re Using All Wrong.
As I almost always mention in every article I write about this subject (seriously, if you’re a regular reader, you’ve seen me say this approximately 80 billion times before), you could lose fat, muscle, water, glycogen, poop and more, and the scale will tell you that you lost weight. However, out of everything on that list, the one you’re truly seeking to lose here is fat.
Fill at least half of your lunch and dinner plate with vegetables. Vegetables are nutrient-dense, high in satiating fiber, and low in calories, making them ideal weight loss tools, says registered dietitian Danielle Omar. “By eating the veggie half of your plate before anything else, you will take the edge off your hunger, eat less overall calories, and still feel full and satisfied. Keep eating this way and the pounds will painlessly melt away.” For more super easy weight loss hacks, check out these
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