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.
In addition to researching avocado oil, the folks over at Penn State University conducted some research involving canola oil as well and discovered it can also stimulate weight loss. More specifically, researchers found that after one month of adhering to diets that included canola oil, participants had a quarter-pound less belly fat than they did before the diet. They also found that the weight lost from the mid-section did not redistribute elsewhere in the body. Like peanuts and avocados, canola oil’s belly-blasting abilities are thought to be a result of the monounsaturated fats it contains.
Leaving the comforts of your gym can be difficult, but outdoor workouts have their own unique set of benefits. Research has shown that breaking a sweat outdoors may be more beneficial than burning calories inside. According to a study published in Environmental Science and Technology, exercising in a natural environment outdoors may improve energy levels and decrease stress more than working out indoors can.
Imagine each time a person goes home in the evening, they eat a snack. When they first eat the snack, a mental link is formed between the context (getting home) and their response to that context (eating a snack). Every time they subsequently snack in response to getting home, this link strengthens, to the point that getting home prompts them to eat a snack automatically. This is how a habit forms.
So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume fewer calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect.
Alcohol isn’t exactly a weight loss ally, but using it to flavor meat when you cook it could help you drop a few pounds and stay healthy. According to a study in the Journal of Agricultural and Food Chemistry, if you marinate meat with beer for four hours, you can lower the harmful chemicals it produces when exposed to high heat by up to 68 percent.
“Long bouts of cardio don’t help weight loss. The body sees them as a long and uncertain search for food. [It] slows the metabolism to save calories,” explains Herbst. “Weight training raises the metabolism and builds muscle by causing tiny micro tears that the body works hard to repair over the next 48-72 hours. Additionally, the body builds additional muscle in anticipation of having to lift greater loads in the future.” The best weight-training movements that he recommends are complex multi-joint movements. These include squats, lunges, bench press, and deadlifts which use the major muscle groups.
In addition to watching what you eat, you should also take note of the hours you spend watching television. Not only is sitting in front of a screen for too long detrimental to eye health, it can also wreak havoc on your newly-trim waistline. Members of the National Weight Control Registry, who were able to lose weight and keep it off, nixed their binge-watching habit: 62 percent report watching less than 10 hours of TV per week. And it seems like the majority of the NWCR members also found a new, more productive pastime—just take a look at our next savvy hack.
High-intensity interval training (HIIT) is a great belly-blasting option for those who already feel comfortable in the gym because it helps you drop fatty tissue and build muscle simultaneously. “High-intensity interval training is when you perform an exercise at or close to your maximum ability for a short period of time and then take a brief respite and do it again. HIIT should usually be done on a 2:1 interval, meaning if you did an exercise for one minute, you rest for 30 seconds and then repeat,” explains Dr. Alex Tauberg, DC, CSCS, EMR in 50 Ways to Shrink Your Belly. To use HIIT to shrink your belly, do workouts that engage your core such as abdominal crunches or bridges. “By performing core workouts using a HIIT plan, you can burn calories and build muscle at the same time,” Alex adds. “This can be a great way to flatten that stomach when you don’t have too much time to work out.”
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.
Cutting butter and oil can slash calories, and it’s easy to swap in foods like applesauce, avocado, banana or flax for baking. But, it’s important to remember that we still need fat in our diets as a source of energy and to absorb the fat-soluble vitamins A, D, E and K. Plus it helps us feel full. Get healthy monounsaturated and polyunsaturated fats from olive oil, nuts, coconuts, seeds and fish. Pro tip: Combining fat with fiber has been shown to increase fat’s power to make us feel full.
The trick to keeping your appetite in check is avoiding foods that make you lose control. That's tough to do when you're surrounded by mouthwatering choices everywhere you go, but Stice says that a technique called mindful resistance can help. "If you're tempted to have a scone with your coffee at Starbucks, instead of thinking about how delicious it will taste, tell yourself you'll get health benefits such as a smaller waist or a healthier heart from not having it," he says. "Doing this actually changes your brain by strengthening the area that helps you resist things and weakening the region that makes you think of treats as a reward."
Health (both physical and mental… my breakdown of “starvation mode” and eating “1200 calories day” covers some of the lovely effects of very low calorie diets), the potential for nutrient deficiencies, the potential for disordered eating habits to develop, the potential for food and body image issues to develop, strength, performance, recovery, muscle maintenance, hunger, mood, metabolic issues, etc. etc. etc. and just your overall ability to consistently stick to your diet in the short term and then sustain it in the long term are all factors that need to be taken into consideration as well.
Sleep not only reduces stress, helps us heal faster and prevents depression, it can also help shave off pounds. That’s because sleep loss is linked to changes in appetite and the metabolism of glucose (sugar in the blood). Moral of the story: Sleep is associated with less weight gain. Take a look at our guide to sleep positions to optimize those hours spent under the sheets. And try other solutions for extra zzz’s like turning off electronics in the bedroom and avoiding large meals late at night.
Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.
Does this mean I’ve reached my “genetic” limit for BF/weight loss without going into sickly thin/underweight territory? Is there a way to still reduce my BF% further without losing more weight -would it work to gain weight while working out, and then to lose weight again? Or should I just be pleased with a 4 instead of 6pack) Thanks for any advice.
Even if you’re stocking up on fruits and veggies, buying inorganic may be doing your body a disservice, thanks to the pesticides. “They have been shown to poison the mitochondria so it cannot burn fuel,” says Walter Crinnion, N.D., chairman of the environmental medicine department at Southwest College of Naturopathic Medicine in Phoenix in Weight Loss Tricks You Haven’t Tried. “Fuel that is not burned turns to fat.” If you’re worried about breaking your budget at Whole Foods, start by stocking up on these 17 Cheap Organic Foods You Must Buy.
Instead of depriving yourself of all your favorite indulgences or meticulously counting calories to drop a size, simply consume at least 30 grams of fiber daily. This simple, no-fuss method fuels weight loss and improves health just as effectively as more complex diet approaches, University of Massachusetts Medical School researchers discovered. “Very few people reach the goals that are recommended,” said lead study author Yunsheng Ma, MD, PhD, adding that “Telling people to reduce this or reduce that is just too hard to do.” However, asking people to focus on eating more of a certain nutrient—rather than eliminating things from their diet–can help people reach their weight loss goals, he explains. Interested in giving the diet strategy a try? Check out these 11 Best High-Fiber Foods for Weight Loss and start slimming down!