– Get enough fat. Short-chain fats, like those found in coconut oil, promote weight loss and are associated with a decrease in body weight, waist size, and blood triglycerides. Healthy fats protect your body, promote proper cell function, support the release of fat-burning hormones, aid in the absorption of vitamins and minerals, and add flavor to foods.
Grazing is a surprisingly good idea because it helps you avoid metabolic slowdown. "Your body will be tricked into thinking it's constantly eating, so it will never slow your metabolism down," explains Bauer. Aim for five small meals (200 to 500 calories) a day rather than three large ones. Also try not to go more than four hours without eating — if you eat breakfast at 7am, for example, have a snack at 10am, lunch at noon, another snack at 3pm and dinner at 7pm.
“That first day was so tough, I almost caved and reached for the vending machine at work but I remembered a quote I had on my Facebook page that said ‘The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can't achieve it’ and that was enough to make me turn away from the machine,” she says.
Basically, the effect of exercise on our weight is vastly overrated. That’s why it’s only number 15 on this list. There are other things you need to take care of first. It’s not a good idea to eat bad food, drink sugar water (so-called “sports drinks”) or be on medications which force you to exercise for hours daily just to compensate. Metaphorically that’s like digging a hole, into which you put your ladder, on which you stand and paint the basement-level windows of your house.
It's no surprise that Dr. Dean Ornish's program is such a powerful tool for weight loss, considering its easy adaptability as a lasting lifestyle. The diet is mostly plant-based, keeps sodium intake in moderation, and limits coffee to a cup a day (two cups decaf) — so if you're looking to lose weight while keeping your java flow, you may want to consider another plan.
Non-food related factors could be why you can’t lose weight. One common and underappreciated factor in is sleep deprivation, according to Malkani. Studies show that poor sleep may lead to an increase in body fat and is a risk factor for obesity. “This is potentially because sleep deprivation affects the production of hormones that regulate hunger and satiety,” Malkani, creator of the Wholitarian Lifestyle, says. Stress or emotional eating has a similarly negative impact on weight. Studies show that extreme dieting increases cortisol, the stress hormone, which is known for causing weight gain. Malkani adds that adopting healthy alternatives to mood-triggered eating—like taking a walk, meditating, or taking with a friend—are healthy tools for dealing with stress rather than distracting yourself with food.
Ask any diet expert what they think about fiber, and they’re bound to tell you it’s an imperative part of any fat-loss plan. “According to research from Wake Forest Baptist Medical Center, eating foods rich in soluble fiber, like oatmeal (one of the Best Carbs for Weight Loss), apples and beans, can reduce belly fat, says McDaniel. Weight management specialist Sarah Koszyk, who’s also a big proponent of eating fiber for fat loss, suggests eating berries. ““Berries like blueberries and raspberries are packed with fiber, low in sugar and calories, and chock-full of vitamins,” she says.”
To prevent that from happening, says Jessica Crandall, RD, a spokesperson for the Academy of Nutrition and Dietetics and personal trainer, aim for between 20 and 30 grams first thing. She likes an egg scramble with veggies, cheese, and black beans or fills to-go coffee cups with a mix of Greek yogurt, chia seeds, nuts, and berries. Don’t miss these 13 things experts won’t tell you about weight loss.
Fiber works its weight loss magic in multiple ways. It helps you feel fuller, longer so eating fiber-rich foods is the dieting equivalent of working smarter, not harder. Plus, fiber takes a long time to digest, so fiber-rich foods don’t cause spikes in blood sugar that can send your insulin levels soaring. On the other hand, when you eat the so-called bad carbs (the refined or sugary ones that lack fiber), you may wind up with an insulin response that promotes fat storage. The takeaway: More fiber equals less fat storage.
Here’s a thought: Take a 10-minute break from your busy day of present wrapping or online shopping to walk up and down the stairs in your house or apartment—you’ll say goodbye to about 100 calories, says Donavanik. You’ll also feel less tense and cramped up. Want to maximize your calorie burning potential? Run up and down those stairs instead and you’ll zap the same number of calories in half the time.
It turns out the easiest trick to lose belly fat can be done in seconds. The expert advice? Stand up straight and adjust your posture. This simple trick to lose belly fat works because the abdominal muscles use energy to keep us upright. When you slouch, you put these muscles to sleep, meaning they can't burn belly fat. "Correcting poor posture can make you look 5 pounds slimmer instantly," strength and conditioning specialist Deborah L. Mullen told Prevention.
In a 2012 study in the journal Obesity, subjects who increased their soluble fiber intake by 10 grams a day—the equivalent of two small apples, one cup of green peas, and one half-cup of pinto beans—reduced visceral fat by 3.7 percent after five years. Even more, participants who also engaged in moderate physical activity (exercising vigorously two to four times a week) experienced a 7.4 decrease in visceral fat over the same period of time.
While you can get tests to evaluate the cortisol level in your blood, only you can determine your own innate level of stress. Take some time to evaluate if you are living in a constant (or close to constant) state of stress. You might also notice increased anxiety levels, mood swings, trouble sleeping, fatigue (including feeling tired but unable to wind down) and high blood pressure.
The authors wanted to compare low-fat vs. low-carb diets, but they also wanted to study genetic and physical makeups that purportedly (their word) could influence how effective each type of diet will be for people. Previous studies had suggested that a difference in a particular genetic sequence could mean that certain people will do better with a low-fat diet. Other studies had suggested that insulin sensitivity may mean that certain people will do better with a low-carb diet.
“When a client comes to me looking to go down a size or lose fat around their midsection, I’ll often suggest that they do more cardio,” says Cherry. “Many assume that they need to increase their number of abdominal exercises, but the reality is cardio is the most effective strategy—and it doesn’t all have to take place in the gym. Walk more, take the stairs, get up every hour at work. All this extra movement will help to strip away the layers of fat covering your abdominal muscles.”
Everyone is different. How quickly you burn calories when you are not physically active can be very different from other people based on your specific genes, biology, and past. While scientists know that there are 3,500 calories in one pound, simply eating 500 fewer calories every day for a week (or 3,500 fewer calories in a week) does not always end in losing exactly one pound.
A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group. These are 50 easy ways to lose weight without a lick of exercise.
Thus it's best to avoid thinking about a weight-loss diet in terms of a temporary diet designed to help you get to your goal weight. Doing this only sets you up for failure. You’ll either fail to adhere to the diet and never reach your goal weight, or you’ll regain the weight after you’ve reached your goal weight. This is biggest reason why most people regain the weight they lost. Albert Matheny, a dietitian cited in an article about the University of Toronto study, sums it up perfectly, "You didn't gain 20 pounds overnight. It took time. The same goes for losing 20 pounds. Consistency and change of lifestyle over the long term is what leads to health and weight-loss success.”
Make two or three of your weekly cardio sessions consist of high-intensity interval training to expedite the loss of visceral and subcutaneous fat. This type of exercise, which involves alternating short bouts of high-intensity work with equal bouts of less intense work, improves fitness while lowering insulin resistance and causing better fat oxidation, or burning, reported a review published in the Journal of Obesity in 2011. A sample HIIT session consists of a five-minute warm-up and then alternating two-minute segments of sprinting with two minutes of walking, five times. End with a short cool-down.
Good sleep hygiene can help. “Our ancestors needed to sleep when it was dark, quiet, and cool, Gillespie says. “That meant it was safe.” Despite technological advancements like heat and air conditioning, our bodies still crave those cave-like conditions. Draw the blinds, use a white noise generator, and keep the thermostat set between 63 and 68 degrees.
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.