“Instead of juicing in an effort to eat cleaner, make a smoothie. Juicing leaves important fiber and nutrients behind while blending includes the whole fruit or vegetable and includes the important nutrient that live right under the skin. Try this sweet potato smoothie for a satisfying drink that’ll last you for hours and deliver key nutrients, like vitamin A.
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
Think about it: If you have a big plate, it may be easy to pile on the food until the plate is full, leaving you with portions that are way too large. "Since I regularly ate balanced meals, I knew it was my portions that had to be fixed," says Erika Cataldi. "I began using toddler plates; I could load them up and still feel like I was getting a lot." That optical illusion help Cataldi drop 70 pounds.
Live It! This phase is a lifelong approach to diet and health. In this phase, you learn more about food choices, portion sizes, menu planning, physical activity, exercise and sticking to healthy habits. You may continue to see a steady weight loss of 1 to 2 pounds (0.5 to 1 kilogram) a week until you reach your goal weight. This phase can also help you maintain your goal weight permanently.
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later, a normal person will give up and eat, hence the prevalence of “yo-yo dieting”.
The key to losing weight is eating fewer calories than you expend. That creates an energy deficit, so your body taps into other sources of fuel — namely, your fat stores — to make up the difference. You’ll be able to lose weight safely by creating an energy deficit of up to 1,000 calories a day, which will allow you to lose up to two pounds per week.
Too much variety in your diet can mess with your satiety cues and make you overeat, so add some (tasty) monotony to your routine. One easy way: Eat the same healthy breakfast and/or lunch each day during the week, and savor new tastes on the weekend. The best thing about that plan, says 69-pound-loser (er, winner?) Melanie Kitchen: "I didn't have to keep coming up with new recipes!"
With potatoes, leave the skin on (with baked or mashed potatoes) or if you peel them, make snacks of them. For example, drizzle olive oil, rosemary, salt, and garlic on the peels and bake at 400 F (205 C) for fifteen minutes for baked Parmesan garlic peels. Keeping the skin on potatoes when cooking them helps keep more vitamins/minerals in the flesh (just don't eat any parts of skin that are green).
But I've seen some women beat themselves up over a few extra pounds, even though this does little more than destroy their self-worth. Berating yourself will not help motivate you to control your weight and improve your health. So the next time those negative thoughts creep into your head, recognize them for what they are and replace them with positive ones.
Call it what you will: An eating plan, a lifestyle, a diet, a philosophy, but few things garner such heated debate as how to lose weight. The truth is, whether you’re on a low-carb keto program, devoted to the Paleo lifestyle, all in to the Whole 30 or remain committed to low-fat eating, these plans have more in common than you think. What’s more, follow any one of them religiously, and you’ll likely notice results.
The Mayo Clinic Diet provides practical and realistic ideas for including more physical activity and exercise throughout your day — as well as finding a plan that works for you. The diet recommends getting at least 30 minutes of exercise every day and even more exercise for further health benefits and weight loss. The diet also emphasizes moving more throughout the day, such as taking the stairs instead of an elevator.
Make sure to program your cardio exercise in with your weight training the right way, though — a 2017 study found that performing cardio and weight training workouts on alternate days was far more effective for burning belly fat than stacking the workouts on top of each other in the same session. Put the two together, and watch that unhealthy midsection shrink.
In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control RegistryExternal* found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.
This principle involves eating low-energy-dense foods and can help you lose weight by feeling full on fewer calories. Healthy choices in each of the other food groups in moderate amounts make up the rest of the pyramid — including whole-grain carbohydrates, lean sources of protein such as legumes, fish and low-fat dairy, and heart-healthy unsaturated fats.
A similar program, TOPS (Est. $32 per year, plus $5 chapter dues), pairs a wealth of educational material with group meetings in your community, also called "chapters." TOPS, which stands for Take Off Pounds Sensibly, uses The Food Exchange System, which users say is easy to understand and follow. It has categories of foods with similar serving sizes and caloric loads, and it's easy to swap one food for another. You can even purchase exchange cards that give you food options within categories at a glance, as well as a variety of other accessories, such as food prep tools scaled to accurate portion sizes.
Take a walk through the supermarket, and you’ll be assaulted with aisle after aisle of low-fat and no-fat foods, “healthy” chips and cookies and juices and sodas galore. You likely already know that if you want to lose weight, cutting out processed foods and sweets is the first and most obvious step. But those healthy-sounding options can be just as bad, too.
You have to sign up, and they come at a cost -- some higher than others depending upon the program -- but commercial diet programs offer a lot of tools for the dieter. These may include in-person and online support, smartphone and tablet apps, journaling and record-keeping programs specific to the diet, pre-calculated calorie counts, guides for eating out and plenty of proven recipes for any cooking skill level. They also provide the most support, both in person and online.
Aside from offering customizable diet plans, some companies offer consultants and diet experts for developing personalized diet programs for their clients. These experts help formulate diet plans or recommend food substitutes for people with health conditions such as diabetes for example. They could also help you come up with a diet program that is best suited for your budget.
Even if you do meet your goal, it's nearly impossible to keep off the weight over the long term: "The amount of restriction required [to maintain that number] will make you so hungry that you’ll eat everything in sight—it’s survival instinct," Dr. Seltzer says. And since calorie restriction gradually slows your metabolism, your body will be less prepared to burn the foods you binge on, he adds. That could mean gaining more pounds than you lost in the first place.
The keto diet did jump considerably in one specific category, however: This year it tied with several other diets for No. 2 in Best Fast Weight-Loss Diets (after the HMR Diet, a commercial plan that replaces most meals with pre-packaged nutrition bars and shakes), up from No. 13 last year. “Yes, you can do this for quick weight loss,” says Dr. Katz, “but I wouldn’t recommend it.”
If you’re having trouble getting to bed, these 20 sleep strategies can help. To help stick to these strategies, consider these sleep tips your weight loss tips as well. Shutting off electronics an hour before bedtime, limiting caffeine intake in the afternoons, avoiding simple carbs in the evenings and journaling can all help you unwind so you get enough rest. You can also consider natural sleep aids to boost your ability to fall asleep and sleep soundly.
Very low levels of thyroid hormone usually indicate an autoimmune reaction to the thyroid gland itself. This means you’ll have to take thyroid hormone supplements orally, usually the stable form T4 (Levaxin), which your doctor can prescribe for you. Your body will transform this into the active T3 hormone when necessary. The supplement dose should be adjusted so that you reach normal hormone levels (TSH, T3, T4) and sufficiently alleviate symptoms – though a few people feel best when keeping TSH slightly below normal.
The best diets promote inclusivity over exclusivity and rely heavily on produce. Highly restrictive diets depend on immediate weight loss to motivate you — but some may backfire entirely and others may leave you fully missing out on nutrients and experiences. Think about what works best for you before trying any new approach to eating, and use that as your framework for building healthier eating habits that stick.
DASH stands for "dietary approach to stop hypertension" and was created by the National Institutes of Health (NIH) as a way to help reverse national trends of obesity and heart disease. Scientists combed through decades of research to come up with an expert-backed list of diet tips, along with a prescription for exercise. And it worked: The DASH diet has topped nearly every diet list for nearly a decade. Doctors particularly recommend it for people looking to lower high blood pressure, reverse diabetes, and lower their risk of heart disease. (Here's the basic list of DASH diet-approved foods.)
The upshot of all these chemicals floating around is big trouble for big-bellied guys. In a study at the University of Alabama at Birmingham, researchers took 137 men of all ages and sizes and used seven different measurements to determine their risks of cardiovascular disease. The single best sign of multiple heart-disease risks? No, it wasn't the guys' family histories or their cholesterol profiles. It was the amount of abdominal fat they carried.
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.
The most important consideration of any diet is finding one that you can stick with for the long haul. While many diets promise that you'll quickly shed pounds in the beginning, the truth is that reining in your eating will almost always result in quick, initial weight loss regardless of what program you decide to try. The trick is to find a program that -- after that first couple of weeks -- you can adhere to as your weight loss slows to more realistic levels. Experts say that people who make diets a lifestyle rather than just a "diet," while setting a goal of losing a pound or so a week, are more apt to keep the weight off over the long term.
And while the weight room can be intimidating for women, pumping iron is key to getting a toned and fit physique. Don’t worry, lifting heavy weights won’t make you bulky — you just don’t have the testosterone to build the size of a man. Lifting will improve your posture, make your arms, core and lower body more shapely and boost your metabolism by building muscle. Resistance training also helps you hold onto muscle that you naturally lose as you age.
Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That's because the carbs in barley and rye kernels are "low glycemic index," meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.
The Volumetrics Diet (Est. $10), based upon the well-regarded book "The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off" is a sensible, sustainable approach that draws rave reviews from experts and dieters. You swap high-density foods, which tend to have more calories, for lower-density foods like fruits, vegetables, soups and stews. This swap of foods with more bulk but fewer calories helps fill you up, thus eliminating one big problem with dieting: hunger. It's a top pick in most of our expert roundups, and its author, Barbara Rolls, is a leading researcher in the field of nutrition. Many other diets, most notably Jenny Craig (Est. $20 and up per month, plus food) (covered in our discussion of the best prepackaged diet plans) and Weight Watchers, have adopted, at least in part, the Volumetrics approach to meal planning to help keep hunger at bay.
Instead of subjecting yourself to another endless workout, crank up the intensity and you’ll see results faster than you ever thought possible. The results of a study conducted at McMaster University in Ontario reveal that adult male study subjects who exercised intensely for a single minute had equivalent respiratory and metabolic changes to those who worked out at a slower pace for close to an hour, so if you want to burn through that belly fat, say so long to slow and steady.