Drink A Glass Of Water Before Eating A Meal
Research has also found that drinking a glass of water before a meal can help to suppress appetite, meaning that you’re more likely to indulge in a smaller and healthier sized portion while feeling fuller. One way to remind yourself? With a super chic reusable water bottle.
Stainless steel water bottle, £7.79, eBay
Give Your Morning Joe A Makeover
While we’re on the topic of sugary beverages, Lisa Richards CNC, nutritionist and founder of The Candida Diet, says you might be surprised just how much sugar is lurching in your cup of joe. “Adding sugar, sweeteners, and high fat/calorie sweeteners can result in coffee that provides upwards of 200 calories in just one cup,” she says. And face it: Most people drink upwards of three cups per day. 600 calories per day in coffee? Yikes
Her recommendation? Measure out exactly how much creamer and sweetener you’re putting in each cup so you have a true sense of how much sugar you’re actually getting per cup. Or, consider giving your morning drink a makeover, altogether. “What you put in your coffee can pack on the pounds, but the opposite is true as well. What you put in your coffee can also help boost your weight loss,” she says. Cinnamon, for instance, is a great alternative to sweeteners because “it is a natural appetite suppressant and also boosts metabolism.”
Chew Thoroughly And Slow Down
Your brain needs time to process that youve had enough to eat.
Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes .
How quickly you finish your meals may also affect your weight.
A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters .
Fast eaters are also much more likely to be obese.
To get into the habit of eating more slowly, it may help to count how many times you chew each bite.
Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.
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Can You Lose Weight From Working Out Without Dieting
For some people, it’s easier to go to the gym than it is to turn down a third slice of cake. But for others, the opposite applies. If you’re trying to lose weight aka burn more calories than you eat common sense and basic arithmetic suggest that you should be able to either eat less or exercise more to see results. At least theoretically, you should be able tip the scale using just one technique.
But new research suggests it might not work like that, after all. In a recent Arizona State University study, 81 healthy but sedentary overweight women did 30 minutes of treadmill walking three times per week for 12 weeks. During each session, they exercised at 70 percent of their maximum endurance, which means they worked out pretty hard. Researchers tracked the exact number of calories each woman burned. As for diet though, it was kind of a free-for-all: The women were told not to change their diets throughout the study, and they didn’t have to log what they ate.
Without a doubt, the exercise improved participants’ fitness levels, says study co-author Glenn Gaesser, Ph.D., an exercise science professor at Arizona State University. But interestingly , extra exercise didn’t help everyone lose weight. Or body fat. Or inches from the waist regardless of how many calories the women burned. Nearly 70 percent of the participants actually gained weight during the study, and most of that weight was from body fat.
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The 5 Elements Of Fitness
According to Steele, an effective fitness program has five components, all of which you can do at home:
- A warmup.
- Flexibility moves.
- A cooldown
A warm-up could be an easy walk outside or on a treadmill, or a slow pace on a stationary bike. For the cardiovascular portion, walk or pedal faster, do step aerobics with a video, or jump rope — whatever you enjoy that gets your heart rate up.
The resistance portion can be as simple as squats, push-ups and abdominal crunches. Or you could work with small dumbbells, a weight bar, bands or tubing.
Increase your flexibility with floor stretches or yoga poses. And your cooldown should be similar to the warm up, says Steele — “cardiovascular work at a low level to bring the heart rate down to a resting state.”
You can do strength work in same workout as your aerobic work, or split them up. Just be sure to warm up and cool down every time you exercise.
If you’re short on time one day, increase the intensity of your workout, says Tony Swain, MS, fitness director of East Bank Club in Chicago. Instead of your usual 45-minute ride on the stationary bike, choose a harder program for 25 minutes and really push yourself. Choose the hilly walk in your neighborhood, or jog instead of walking.
You can step up the pace of your strength workout by doing compound exercises — those that work more than one muscle group at a time.
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How To Avoid Falling Off The Wagon
Those new to losing weight and getting in shape might fall off the wagon from time to time, which is normal and very common, according to Dr. Fenwick, who noted that some of the reasons why this can occur include the following:
- A stressful event in their life
- Going on vacation
- Lack of direction no plan for success.
- Lack of support no expert help, guidance, or family support
- Working too much
- Illness, injury, surgery
- Lack of motivation
Garcia noted that according to the Centers for Disease Control, over time, dieters can grow fatigued with the dietary prescriptions and find it difficult to maintain interest and commitment.
Also, the CDC states that the diet can only have an effect if an individual will follow it, she said.
Since diets are thought of as temporary, people believe that they fall off the wagon if they eat unhealthy food, meal, or defy their meal plan, Garcia said.
The reality is that one meal or one event does not cause obesity, but daily habits do.
The best method is to eat healthy 80% of the time or better, and enjoy a treat from time to time, Garcia advised.
Getting on that scale, being aware and keeping active and healthy eating as a lifestyle rather than a diet helps with this type of mentality.
She further recommends never overeating two days in a row.
An old theory is that it takes 3,500 calories to gain a pound, so there is some room for extra food, Garcia said.
Eat Whole Grains Fiber And Protein
Try to eat more whole grains, fiber, and protein in your day. Replace your refined white bread and carbohydrates with whole grains. Your blood sugar wont crash this way leading you to eat even worse.
The fiber in these types of foods will also help you feel fuller longer. Protein is a great way to cut back on feeling bloated. It will help you feel full without the bloat. Lean protein will help you lose weight quickly, but you will gain the weight back if you dont eat a balanced diet. Dont do crash diets without any carbohydrates. Try to eat a well-balanced diet overall with whole grains, fiber, and protein as the main nutrients.
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You Think Exercise Conquers All
Exercise is important for an overall healthy lifestyle, but it’s hard to lose weight from exercise alone.
If you’re at all attuned to the wellness industry, you’ll know this saying: “Abs are made in the kitchen, not the gym.” Even if your goals don’t include a shredded stomach, the adage is still relevant. You just can’t out-exercise a poor diet.
Exercise should definitely be part of your overall approach to weight loss because it’s proven to aid weight loss , but it’s difficult to lose weight from exercise alone. Many people overestimate the number of calories they can burn from their workouts — it’s probably a lot less than you think.
For example, a 154-pound man will burn fewer than 450 calories during an intense, hour-long weight lifting workout. You can easily cancel that effort out if you don’t pay any attention to your diet. The exact number of calories you burn during exercise depends on many factors, including your current weight, the intensity of the activity, the length of the workout, your age and your body composition.
Plus, focusing on only exercise can lead to a destructive cycle of exercising extra to burn off calories you feel you shouldn’t have eaten. Or you may end up feeling like you need to “earn” your calories through exercise. Either way, taking this approach can lead to a strained relationship with food and exercise, as well as stalled weight loss.
Consume Fruits Veggies And Whole Grains
Low-calorie fruits and vegetables should be consumed more than foods that are high in fat and calories. Consume five different veggies and three different fruits every day as they are rich in vitamins, minerals, phytonutrients, and fiber. You must also include whole grains like whole brown rice, bran flakes, popcorn, barley, and sorghum in your diet as they provide the much-needed fiber, thus keeping you full for a long time so that you can burn your belly fat.
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Plan Ahead By Getting Your Veggie Chopping And Meal Prepping Done Before You’re Hungry
When we’re hungry, it can be hard to say no to processed foods, which are bad for our waistlines and are associated with a higher risk of cancer.
Ewoldt said having a daily plan “makes healthy eating a heckuva lot more attainable.”
He preps his lunch for work ahead of time at least four days a week, and picks out foods that will keep him satisfied for hours. He stocks up on chicken patties, crunchy vegetables, and hummus, as well as guacamole.
Consider Incorporating A Healthy Mid
“If you have a small, healthy, filling snack, you’re still hungry for lunch, you’re just better able to manage choices,” Ewoldt said.
Ewoldt said he often opts for a cheese stick, banana, or other piece of fruit. Nuts are also a good option, since they’re full of protein.
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Be Smart With Goal Setting
SMART stands for specific, measurable, attainable, relevant, and timely. “As you re-start exercise after your workout hiatus, remember to be kind to yourself and set reasonable goals,” says Rachelle Reed, PhD, CPT, Pure Barre’s manager of training development and barre kinesiologist. “Rather than jumping in head-first, start slowly.” Write down those goals so you can check back on them in a month or two, too.
You Lack A Support System
A supportive community, IRL or online, can keep you motivated to lose weight and stay fit.
Supportive friends, family members and significant others are critical to successful weight loss. If I was asked to cite the most common reason for not sticking to a healthy diet from my past personal training clients, I would say stigma.
That’s right. As silly as it sounds, people really do get made fun of for eating healthy, especially in regions where food is an integral part of the culture. Growing up in southern Louisiana near New Orleans, I experienced this very often when I decided I was making changes to my diet.
At family gatherings and social outings, I’d get comments like, “That’s all you’re eating?” or, “You’re really not going to eat any dessert?” or, laden with sarcasm, “Next time we’ll have a salad potluck.”
It’s not fun to be ridiculed or scoffed at, especially for things you care about , so it can be very easy to fall into a trap of eating — and drinking — for the sake of your social life. This is why a solid support system is key to long-term weight loss. Without it, the journey can feel lonely and intimidating.
If you currently feel you lack a support system, try having open conversations with your friends, family and partner about it. You can make it clear that they don’t have to change their eating habits if they don’t want to, but that your health means a lot to you and you’d appreciate it if they didn’t mock or downplay your hard work.
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Set Aside 30 Minutes To Eat
Or better yet, even longer. Our go-go-go lifestyle has affected our eating habits, leading folks to shovel down in their food between appointments. Unfortunately, these habits force us to ignore our bodies natural fullness cues.
Setting aside 30 minutes per meal in your calendar will help you to slow down. “When you eat slowly the gut and brain work together more efficiently to send chemicals and sensations that signal fullness,” says Richards. Eating slowly will help you to learn and be more mindful of your body’s fullness cues, which prevents overeating. Plus, “eating more slowly is thought to help with digestion, which can also improve weight loss,” she says.
Dont Give Up The Perfect Figure Is Close
The process of getting in shape is not easy. There will be times when you may find it useless and endless. The important thing is to keep your head up and overcome all the difficulties along the way. Sometimes progress can take a long time, but its worth it! Try to enjoy it! Do not deprive your organism of the nutrients it needs. On the contrary take care of it by taking natural body-slimming solutions to supply it all the elements it requires. Happiness and tranquility are other major factors that play a role in maintaining normal average body mass. The better you feel on the inside, the more charming you are on the outside!
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Eat Plenty Of Protein
Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories .
This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1 .
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods .
If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs.
In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast .
Whats more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.
Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.
Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.
Dont Buy Sugary Foods
If youre looking to lose weight without making major lifestyle changes, one of the best things you can do is reduce your sugar intake.
As David says, Reducing sugar intake, exercising 4-5 times per week and introducing more protein can all be effective methods to help with weight loss.
And theres one sure-fire way to reduce sugar intake that works every time: dont buy sugary foods on your weekly shop. A 2016 study found this to be one of the most effective ways to reduce the consumption of high-sugar foods as they concluded that if high calorie foods are more visible in the house, then residents are likely to weigh more than those who only have a bowl of fruit in sight.
However, theres also evidence that says giving up sugar cold-turkey wont work. As one study from Princeton University suggests, over time, intermittent sugar consumption is capable of producing a dependency, behaviour and neuro-chemical changes not dissimilar to substance abuse. Its important to learn how to quit sugar slowly, choosing to substitute favourite snacks and drinks with healthy alternatives that produce the same effect.
Store Unhealthy Foods Out Of Sight
Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more (
One recent study found that if high-calorie foods are more visible in the house, residents are more likely to weigh more than people who keep only a bowl of fruit visible .
Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when youre hungry.
On the other hand, keep healthy foods visible on your countertops and place them front and center in your fridge.
If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. Its better to keep healthy foods like fruits and vegetables in plain sight.
Strength Train Stretch Or Walk
Many people sit at a desk for the majority of the workday so it’s important to move around as much as possible.
You don’t have to exercise at the gym there are tons of other options to get your heart rate up and work your muscles. Walk outside, follow along to a YouTube workout video, or practice a few yoga poses in the grass. Some movement is better than no movement.
There are too many benefits of exercising to list, but if you really need a push, exercise keeps your bones strong, boosts your energy, and can even improve your sex life, according to Psychology Today.
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