Often times, we think the best weight-loss strategies start with a lofty exercise program. But the reality is that workouts are only one part of the picture, and there are a slew of recommendations for how much exercise we should be getting on a regular basis. The Centers for Disease Control and Prevention (CDC), for example, recommends that adults should exercise 150 minutes a week at a moderate intensity, or incorporate 75 minutes a week of vigorous-intensity aerobic activity. Meanwhile, a study published in Circulation found that the amount of exercise we get has a direct relationship to our heart health—the more you get, the healthier your heart will be—and they suggest two full hours a day as the new goal.
Ever notice how it’s only at very specific times your willpower crumbles? For most of us, temptation time hits late afternoon and before bed—the two times when we’re likely most tired and stressed. Head off a snack-tastrophe by eating a mid-afternoon mini-meal that contains healthy fats and protein to fill you up, says Suzanne Fisher, a registered dietitian and licensed nutritionist. “Ghrelin [a hormone that increases appetite] will increase during periods of hunger, so a mid-afternoon snack can prevent overeating later in the day,” she explains. Try these 30 healthy snacks to help you satisfy your cravings and STILL lose weight.
You must work out regularly to expend the energy and create negative energy balance in your body. Start with low-intensity cardio like walking. Once you are confident enough, you can join a gym to do a mix of cardio and strength training 3-5 times a week. You can also run, jog, swim, dance, etc. Working out will help relieve stress and keep your brain active.
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.
Drinking a selection of fresh fruit and vegetable juices in your day, your body will certainly feel the benefit. Fresh juices are a powerful way to increase your intake of antioxidants, minerals, vitamins and enzymes. You can juice most fruits and vegetables. I try to choose the greenest, water-rich and most alkalizing ones for my own juices, using some (or all!) of the following: spinach or cucumber, celery, pears, apples, ginger and lemon.
Even listening to music while you eat can lead to weight gain, according to a study published in the journal Appetite. Research showed that people who listened to music ate more food, and it didn’t matter the pace or volume of the music playing. It’s best to focus on the food you’re eating while you’re chowing down, which help you tune in to signals of feeling full.
Think about what really motivates you and how you can use this to stick to your weight-loss plan. It might help to write down your weight-loss goal and put it on the fridge as a constant reminder. Or you might be more motivated by the thought of being able to fit into those jeans that are currently too tight. Try to pin down what motivates you and use this in your weight-loss plan.
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Slimmers normally avoid nuts like the plague as they’re so high in calories. But, eaten in the right way, they could be your best friend when it comes to battling the bulge, according to natural health expert Michael van Straten. He has devised this week-long diet which uses nuts and muesli to help you lose up to half a stone while still providing your body with everything it needs. Lose weight fast on the Nut and Muesli Diet
In the 1970’s and ‘80’s, saturated fats got shoved into the spotlight as the main cause for obesity. Coconut oil, being a saturated fat, was tossed along with the rest of them. The healthier alternative that we created? Trans-fat. One could say that backfired a wee bit eh? Coconut oil isn’t just any old saturated fat though; it contains unique fats called medium chain triglycerides that help you use energy (aka calories) more efficiently. MCT’s are indeed a saturated fat, but they are not the same as many of the other saturated fats we hear about-those fats are long chain triglycerides. Why does the length matter? Its chemical makeup is what determines how our body processes it and breaks it down. MCT’s are not broken down in the intestines, and therefore do not get stored away immediately as fat. Instead, they absorbed intact and sent right to the liver, where they are used as energy. Now sitting around eating coconut oil isn’t going to make you lose weight, but using it as a replacement fat can be a good choice. In addition to that, just plain coconut oil is an incredible appetite suppressant (it’s almost scary, actually.) Tack on that it can raise energy levels and you are more likely to get out, move around, and exercise.

Doughnuts at the meeting, a coworker’s birthday cake, a holiday potluck—food is a big part of office culture, and it can be hard to resist the treats, especially when they’re free. They’re not really free, however, you pay the price with your waistline instead of your wallet, says Renée Jones, counselor and author of What’s Really Eating You?: Overcome the Triggers of Comfort Eating. “Instead of deprivation, I see it as a way to take care of myself,” she says. “By saying no to sugar- or carb-laden foods, I am guarding my body and nutritional needs.” On the flip side, this is exactly what to eat to lose weight.

Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.
Of carbs and protein, that is. Carbs certainly aren’t the enemy; you can totally enjoy carbs and still lose weight. The trick is to choose something complex (like brown rice, quinoa, or whole grain bread) or something refined (like white rice, white pasta, and white bread), and pair it with a protein. So if you’re having crackers for a snack, make sure you also eat some almonds or a stick of string cheese. “I always incorporate a protein and carbohydrate at every meal,” Jim White, RD, ACSM Health, and owner of Jim White Fitness & Nutrition Studios told us. “It can curb your appetite and it slows down the glycemic index of some of your higher sugar foods.”
Keep your exercise regimen interesting. Variety is the key to both promoting a healthier you and keeping you motivated. When you do the same exercise day in and day out, you put yourself at a higher risk of injuring yourself. You are also more likely to become bored, thus making it harder to find the motivation to keep exercising. While at the gym, switch between machines, join a fitness class, and add some resistance training into your schedule.[18]
Studies have found that overweight people who ate a moderate-fat diet containing almonds lost more weight than a control group that didn’t eat nuts. Snacking once or twice a day is one of the easy ways to lose weight that helps stave off hunger and keeps your metabolism stoked. You can also pack up baby carrots or your own trail mix with the healthiest nuts you can eat, plus raisins, seeds, and dried fruit. Here are 30 healthy snacks that can help you lose weight.
Finally, if you’re looking for a balanced, healthy eating plan that is nutritionist-approved, sign up to our free Healthy Diet Plans. They're a great way to kickstart healthy habits and try out delicious and nutritious recipes. We bring out a brand-new Healthy Diet Plan twice a year, plus plenty of extra recipes, fitness tips and healthy eating inspiration – and if you sign up, you’ll get this all sent straight to your inbox.
Do the Mediterranean diet if you like fish and veggies. A plan like the Mediterranean diet may be able to help you sustain weight loss. It is based on the traditional ingredients and cooking styles of people living near the Mediterranean sea. Research has shown that people adhering to this diet have reduced risk of heart disease - plus it helps you shed pounds and look lean and trim. If you want to try the Mediterranean diet, avoid bread, dairy and processed foods. Instead, build your meals around the following foods:[11]
Our body is a cohesive unit, a complex system, not just individual parts. Everything has to be working harmoniously for things to be balanced and correct-like your weight. Studies have shown that even just a little bit of sleep deprivation over the short time frame of 4 nights results in increased insulin resistance, and essentially ages the metabolism 10-20 years in that time frame. The fat cells sensitivity to insulin dropped by 30% to levels usually seen in people who were obese or diabetic. By getting the right amount of sleep, you’re doing more than just resting your body-you’re ensuring that all systems are go, and that you have the best chance possible to succeed at losing weight.
National guidelines recommend that, for sustainable weight loss, a reduction in calorie intake of about 600 a day is needed. This could lead to a weekly weight loss of around 0.5kg (1lb). While it may not sound a great deal next to the promises of many quick-fix diets, it allows you to incorporate healthy eating habits into your lifestyle permanently, so you’re more likely to keep it off for good.’
Your brain lags behind your stomach by roughly 20 minutes, which ,means that it isn’t the best thing to rely on when it comes to letting your know when you’re full. To avoid over-eating, and thus consuming extra un-needed calories, slow down your eating by putting your fork or spoon down between bites. You might feel a little silly at first, but it can really help when it comes to managing your weight.
Stavrou, S., Nicolaides, N. C., Papageorgiou, I., Papadopoulou, P., Terzioglou, E., Chrousos, G. P., … Charmandari, E. (2016, July 31). The effectiveness of a stress-management intervention program in the management of overweight and obesity in childhood and adolescence. Journal of Molecular Biochemistry, 5(2), 63–70. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996635/
People who eat in messy kitchens eat twice as many snacks as those who had cleaned up their space, according to a study published in Environment and Behavior. And the effect was even worse for people who reported being under a lot of stress. When you’re having a hard day, doing chores may be the last things you feel like doing, but if you’re trying to lose weight it may be worth it to suck it up and grab a sponge.
But one clarification: Our focus will be primarily on long-chain n-3 PUFAs, commonly known as omega-3s. Researchers theorize that the weight-loss benefits of omega-3s may be a result of their anti-inflammatory effects (inflammation in the body has been strongly linked to obesity). I also love the fact that these healthy fats are associated with protection from cardiovascular disease and enhanced mood.
Weight loss breakfast options don’t have to be unsatisfying. In fact, there is a simple trick to choosing the best breakfast for continued weight loss without hunger pangs. Diet plans should include meals that start the day with a good mix of protein and fibre. Protein rich foods, like eggs, will keep the body fuller for longer, meaning there is less chance of falling off the weight loss bandwagon at 11am by reaching for a snack.
Try the paleo diet to help you avoid processed foods. Back when cavemen still ruled the earth, they didn't have time to bake cupcakes or fry potato chips. The paleo diet (short for paleolithic) seeks to recreate the same diet that our early ancestors ate, claiming that our systems are not built for modern ingredients and cooking styles. You eat meat, vegetables, fruit, and other foods that would have been available back then, and avoid anything paleo people wouldn't have had.[12]
If you’re like me, you welcome any new excuse to add more chocolate to your life. Cocoa contains more phenolic antioxidants than most foods. Just look at this list of benefits from a recent study done at the Yale-Griffin Prevention Research Center by David L. Katz, MD, and his colleagues: “Cocoa can protect nerves from injury and inflammation, protect the skin from oxidative damage from UV radiation … and have beneficial effects on satiety, cognitive function, and mood.”
Finding something you enjoy is an important component to any fitness routine, too, because—duh—it means you'll be more likely to stick with it. So if running isn't your thing, don't sweat it—try a Zumba class, or meet girlfriends for Spin after work. (You could even try working out according to your Zodiac sign.) "You might get results from something you hate, but those results won't last," says Jess Sims, C.P.T., a Fhit Pro trainer at Fhitting Room in New York City. And don't be afraid to branch out and see if there's something else to love. "Varying your workouts will help keep you entertained and help you progress because your body doesn't get used to the same movements," adds Sims. Plain and simple: There's no one-size-fits-all workout, so don't box yourself in.
Want to instantly burn more blubber in your workout? Research conducted at Brunel University found listening to your favourite tracks will increase your endurance by a massive 15 per cent. And if you really want to turn your weight loss up to 11, Social Psychological and Personality Science found that heavy bass increases your sense of personal power to help you get the most out of the gym.
Finally, if you’re looking for a balanced, healthy eating plan that is nutritionist-approved, sign up to our free Healthy Diet Plans. They're a great way to kickstart healthy habits and try out delicious and nutritious recipes. We bring out a brand-new Healthy Diet Plan twice a year, plus plenty of extra recipes, fitness tips and healthy eating inspiration – and if you sign up, you’ll get this all sent straight to your inbox.
Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.
Ordering a diet soda or eating a cookie sweetened with Splenda may seem like a good nutrition compromise, but artificial sweeteners aren’t doing you any favors in the weight department. In fact, they can even cause weight gain, according to research published in Applied Physiology, Nutrition, and Metabolism. The artificial chemicals interfere with important enzymes and hormones in your body, leading to increased waist size, they report.
We live in a hectic world, and most of us are stressed about one thing or another on a daily basis. The thing is, our bodies weren’t made to handle constant stress, and it can have damaging effects on a wide variety of functions-including weight gain/loss. When under stress, the body releases cortisol, a steroid hormone that is part of the fight-or-flight response. Cortisol can effect blood sugar level (therefore appetite), and cause energy to be stored more readily as fat. Neuropeptide Y is a neurochemical that is also related to stress. When released, it causes growth of fat tissue (energy is stored easily as fat around the abdomen) as well as an increase in appetite. One way to fight this underlying stress can be to ingest more sage, which has calming effects on both the body and mind. Making a calming sage tea, or even just adding it in dishes you cook, is one way to help combat your stress levels.
Ginseng is any one of 11 perennial plants with fleshy roots belonging to the genus Panax. While there are different kinds of ginseng, the two that you should use –also the ones that have had the most controlled double-blind studies done on them-are American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng.) While widely known as a stimulant to speed up a sluggish metabolism, that description doesn’t do it justice. Ginseng’s greatest quality is that it can help fight fatigue and boost energy as well as mental alertness (in a randomized double-blind study in 2010 290 cancer patients at the Mayo Clinic were given ginseng daily and it was found to fight even the crippling fatigue caused by chemotherapy.) This is huge when it comes to weight loss-without energy, it’s hard to exercise. Without exercise, it’s near impossible to lose weight-at least in a healthy way. In addition to boosting energy, there is tentative evidence that it can help manage blood sugar, which also affects energy levels as well as appetite.
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