Think cooking healthy meals is difficult and time-consuming? Think again. Annie Allen, a postsurgical nurse in Tampa Bay, Florida, let her freezer do half the work for her—and now she's down 52 pounds and runs about 10 races a year. "Frozen vegetables are as nutritious as fresh ones, and in minutes you have half of your meal prepared," she says. These frozen meals are also surprisingly healthy if you don't have time to mix and match one of your own.

The best way to lower your cortisol levels is by decreasing stress. While it’s easier said than done, weight loss tips like this one involve you simply taking the time to put yourself and your health first. Practicing saying “no” to events and things you know will cause you stress, carve out time to exercise, set aside some time daily — even just 5 minutes — to meditate or practice gratitude and learn to recognize when you’re feeling extra worn out and need a time out.


Control Your Environments. Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.
Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.

It’s wise to want to eliminate sugary drinks from your diet, but replacing them with “diet” versions or drinks with artificial sweeteners is not the solution. One study conducted by researchers from Marquette University and the Medical College of Wisconsin showed that artificial sweeteners could actually contribute to weight gain in a way that does not happen with natural sugars. Other studies have shown that drinking artificial sweeteners was highly correlated to an occurrence of dementia and stroke.
If you are looking to kick start a new weight loss routine or conquer a diet plateau, try Dr. Oz's new two-week rapid weight-loss plan. By loading up on healthy food, like low-glycemic vegetables and small portions of protein, you can help curb your cravings and give your body a healthy start to the year. Plus, all of the meals can be automated and prepped, so you can drop pounds without spending a ton of time in the kitchen doing prep work. Read on to find out all the details!

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HIIT, or high-intensity interval training, has been called the secret weapon of fat loss. HIIT alternates between short, intense anaerobic exercises, such as sprints, with less-intense recovery periods. This method of exercise raises your heart rate and allows you to burn more calories in a shorter period of time. And if losing loads of calories in a short period of time wasn't enough of a reason, HIIT offers many other benefits as well.
Stress may contribute to abdominal fat, according to several studies, including a recent one at the University of California, San Francisco. "When you're stressed, hormones like cortisol stimulate your appetite, slow your metabolism down and encourage fat storage inside your abdomen," explains Shawn Talbott, Ph.D., director of the Nutrition Clinic at the University of Utah. So what's a frazzled girl to do? "Find an activity that reduces stress for you, whether it's listening to soothing music or taking yoga, and do it daily," advises Talbott.
Rounding out the top three for best weight loss programs on the U.S. News and World Report 2016 rankings, the Biggest Loser meal plan uses a pyramid system with fruits and veggies setting the foundation. Simple tenets back the plan: for example, being mindful of portion control, keeping a food diary, and exercising regularly. So, yes, work will be involved, but the plan is sustainable in the long-term and a likely way to shed pounds.
"When going out for fast food, I used to get the large-size value meal. Now, I satisfy a craving by ordering just one item: a small order of fries or a six-piece box of chicken nuggets. So far, I've shaved off 16 pounds in seven weeks, and I'm on track to being thinner than my high school self for my 10-year reunion later this year." —Miranda Jarrell, Birmingham, AL

Popularized by the documentary Forks Over Knives, the Ornish diet is a low-fat, plant-based diet plan based on whole grains, vegetables, fruits, and legumes. It's based on a lacto-ovo style of vegetarianism, allowing only egg whites and nonfat dairy products. It's packed with vitamins, fiber, and lots of filling plants to keep you satiated. Some studies have shown it can reverse heart disease and have beneficial effects on other chronic health conditions. (BTW, there is a difference between a vegan diet and a plant-based diet.)
"I've worked out regularly for over three years now and for the first two and a half years, my weight didn't move," says Tara Bird, 38. "It wasn't until I consistently started tracking everything that I ate that I saw the scale start to go down. I figured out what my maintenance calories were and created a deficit of 300 to 400 calories. Progress has been slow, but I've lost 23 pounds in the last year. Ideally, I would like to lose another 15 pounds, but I'm happy with my progress. Slow and steady!"
"Any competitor who drastically cuts calories to try to get leaner for a show learns that that's not the best way to diet," says IFBB fitness competitor Laurie Vaniman. "You end up looking flat and depleted." The same holds true for noncompetitors; aim for a modest decrease in calories instead. Smaller bodybuilders shouldn't cut more than 200-300 calories per day, and larger bodybuilders shouldn't cut more than 500, says Aceto.
“One of the best ways to build endurance, strength and burn fat during a workout is through high-intensity treadmill power training,” says Jimmy Minardi of Minardi Training. Here’s how: Start the treadmill speed at a slow jog, and once you’re warm, gradually increase the incline to 15%, keeping the speed the same, explains Minardi. After 45 seconds at 15%, start lowering the treadmill and continue to run until it’s completely flat. Do five intervals with a 3 to 5 minute rest in between each, or until your heart rate has returned to normal.
“While kombucha is wonderful due to its containment of various probiotic strains, many commercial kombuchas are loaded with sugar,” says Auslander Moreno. “Moreover, consumers don’t read serving sizes close enough and what’s depicted on the label can be 2-3 servings within the whole bottle, and sugar content all of a sudden is tripled.” These are the 50 things doctors wish you knew about losing weight.
The HMR Program uses meal replacements – think low-calorie shakes, meals, nutrition bars and hot cereal – in phases, coaching from experts, physical activity and an emphasis on fruits and vegetables to help dieters shed pounds fast. While last year the diet shared the No. 1 ranking in this category with the Biggest Loser diet, this year it has the top spot to itself. "This diet makes it easy to lose weight fast and would likely be effective for someone who wants to lose weight for a specific event," one expert said. "However, as far as long-term healthy-habit-forming, this diet falls short" in part because dieters don't learn to make their own healthy food choices.

Losing weight is no small feat—it often requires a complete lifestyle overhaul, and with so much information out there, it can be tough to know what strategy might work for you. And to top it all off, all the weight loss myths that just will not die threaten to throw you off track. That's why it's helpful to know what has worked for real people—in their own words. Here, we've gathered advice from 28 women who have lost between 26 and 174 pounds—and kept that weight off for good.

The trick here is not only to avoid all obvious sources of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will be converted into glucose in your body. Large amounts of protein can also raise your insulin levels somewhat. This compromises optimal ketosis.
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.
Weight Watchers has been around for over five decades, and they have recently revamped their diet program to include a stronger emphasis on physical activity as well. The modern-day Weight Watchers is more of a lifestyle overhaul than a strict diet plan, and that’s what makes it so successful. People looking to change their lifestyles permanently benefit from the extensive resources and the support of a large online community.
Once you’ve completed your weight-loss plan comes the hardest part of all – maintaining your weight. Hopefully, during the course of your weight-loss plan, you’ve not only acquired some useful diet tools and exercise ideas, but you’ve also met with other people trying to achieve similar goals. Use those tools and support group to help you keep the pounds from piling back on.
You don’t have to nix all carbs, just make sure you’re eating the right ones. A recent study published in Plant Foods and Human Nutrition found that after 12 weeks, men who ate only whole grains lost about an inch and a half off of their belly, while those who ate only refined grains didn’t lose any. Toss the white bread and pasta and stock up on complex carbs instead.
Food labels can help you lose weight, if you know how to read them. Everyday Health says it's important to pay attention to serving size, calories (and calories from fat), fats, cholesterol, sodium, carbohydrates, protein, and vitamins and minerals. Then, you can make smarter food choices like picking up a water-packed tuna rather than oil-packed, which can cut significant calories.
Figuratively, this time: Stress is a diet saboteur and it adds belly fat. University of Florida Health researchers have discovered that chronic stress stimulates the production of a protein called betatrophin, which interferes in normal fat metabolism. Meditate, get a massage, take a vacation—just find a way to ditch the stress and those pounds will melt away like your troubles. Here are 37 ways to ease stress today.
After 30 days on the diet, you’ll slowly add in one of the restricted foods — one at a time and for a few days only — to see how your body reacts. At this point, you can continue just avoiding the ingredients you suspect you’re sensitive to, or go to an allergy specialist to receive confirmation and see if there’s anything else you might be allergic to.
Interval Training: A great way to incorporate high-intensity training without doing it continuously is by doing intervals. Alternate a hard segment (e.g., running at a fast pace for 30 to 60 seconds) with a recovery segment (e.g., walking for one to two minutes). Repeat this series for the length of the workout, usually around 20 to 30 minutes. A 30-60-90 interval workout is a good example of this kind of high-intensity workout.
“For some people, it’s knowing, ‘Typically I eat a whole sandwich,’” says Gagliardi. “‘Now, I’m going to make the decision to eat half a sandwich at lunch and save the other half for my dinner and essentially cut my calories in half. And they feel good about that. They’re not having to do math.” To get started, check out these 25 simple ways to cut 500 calories a day.
For our purposes here, high-intensity cardio falls between about 80 to 90 percent of your maximum heart rate (MHR) or, if you're not using heart rate zones, about a 6 to 8 on a 10-point perceived exertion scale. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk in complete sentences. But you're not going all out, as in sprinting as fast as you can. There's no doubt that some high-intensity training work can be helpful for weight loss as well as improving endurance and aerobic capacity.
5. Stay positive. Replace negative thoughts (“My thighs are so big!”) with positive thoughts about what your body can do (“I can run a sub-eight minute mile!”). In a study published in the International Journal of Behavioral Nutrition and Physical Activity, women who boosted their body image lost about three times more weight than those who didn’t.
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.
Identifying and resolving typical weight loss hurdles — like flagging enthusiasm — is something Noom excels at. The initial questions that set up your profile, match you with a coach, and place you with a group, all intend to diagnose your learning style and what flavor of support you need. What kicks you into high gear, tough love or words of affirmation? How do you like to show support? How do you feel about goal setting?
Weight loss programs online should be simple to use, with websites that are easy to navigate. You should have no trouble finding and accessing various tools and features within the service, and customer service representatives should be easy to access by phone, email and live chat if you do have any questions. The best websites also provide FAQs, knowledgebases and articles to help you use the service and diet effectively.
If you dislike cooking, abhor making food choices, or simply want low-calorie options shipped to your door, Nutrisystem might slot into your life. But it can get expensive, and food selection and flavor are hit-or-miss. Mostly miss. “It’s enough substance to call it a meal, but the texture of every ingredient was lacking,” our tester reported without enthusiasm.
Harvie, M. N., Pegington, M., Mattson, M. P., Frystyk, J., Dillon, B., Evans, G., … Howell, A. (2011, May). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A randomized trial in young overweight women. International Journal of Obesity (London), 35(5), 714–727. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
And as people get older they tend to become less active, which means you burn fewer calories all day long. Plus, you naturally lose muscle mass due to hormonal changes, which further drops your daily calorie-burn rate. Muscle tissue burns more calories than fat tissue, so a body with less lean tissue has a lower metabolism and is prone to weight gain.
Fathi, Y., Faghih, S., Zibaeenezhad, M. J., & Tabatabaei, S. H. (2016, February). Kefir drink leads to a similar weight loss, compared with milk, in a dairy-rich non-energy-restricted diet in overweight or obese premenopausal women: A randomized controlled trial. European Journal of Nutrition, 55(1), 295–304. Retrieved from https://link.springer.com/article/10.1007/s00394-015-0846-9
Feel free to adjust the plan to your preferences. For example, we have desserts in the Meal Plan (part of the 30-Day program), but since you’re in the habit of going without desserts and treats you may want to avoid the desserts. Some people feel too restricted without treats and end up binging if they don’t get to indulge semi-regularly, so those lower sugar treats a good option. For others, it’s better to avoid all sweet things, since they can trigger overeating and they may achieve faster results by staying away from all sugar.
When you’re cutting calories, it can be tough to make sure you’re still getting enough of all the good stuff your body runs on. “Nutrient deficiencies can stall or halt weight loss,” says Crandall. She sees lots of patients with low levels of vitamin D, for example, a nutrient that is critical to parathyroid hormone function—it helps with weight regulation. If you’re not eating a well-balanced diet, a multivitamin can be a good way to bridge those nutritional gaps and make sure you’re not missing anything that could impede weight loss or muscle building, such as calcium or iron.
However, due to the intense exercise, the total calorie consumption is higher. We burn more calories due to the hard muscle work – even AFTER the run. The body needs more energy for recovery, thereby burning even more calories. That’s how you benefit from post-workout fat burning and the afterburn effect (EPOC, excess post-exercise oxygen consumption).
However, if you’re already on medication and think it could be hampering weight loss efforts, speak with your doctor about your options. It may be possible to transition to a more natural option, like a natural form of birth control, coming up with a plan to transition off medication or simply trying an alternative that’s not known to cause weight gain.
5. Stay positive. Replace negative thoughts (“My thighs are so big!”) with positive thoughts about what your body can do (“I can run a sub-eight minute mile!”). In a study published in the International Journal of Behavioral Nutrition and Physical Activity, women who boosted their body image lost about three times more weight than those who didn’t.
If you’re only getting a minimal amount of sleep each night, that leaves more time for you to snack and make otherwise unhealthy decisions that could affect your weight loss. Although it will vary from person to person on how much sleep you actually need to be most effective (and therefore make progress toward your weight loss goals), the ideal number is typically 7 or 8 hours, says Dr. Cheskin. (Struggling to get that shut-eye? This doctor-approved breathing exercise will help you fall asleep fast.)
After an intense weight workout, your body needs carbs and starches to replenish blood-sugar levels and stop the breakdown of muscle. This is also the time when your insulin sensitivity and metabolism are at their highest. Enjoying your biggest meal when your body is craving energy and cutting back on the rest of your meals throughout the day will minimize any unwanted fat gains.
This may explain why the fat-burning effects of eating more protein were confirmed in a study published in the American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of body weight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat.
If you dislike cooking, abhor making food choices, or simply want low-calorie options shipped to your door, Nutrisystem might slot into your life. But it can get expensive, and food selection and flavor are hit-or-miss. Mostly miss. “It’s enough substance to call it a meal, but the texture of every ingredient was lacking,” our tester reported without enthusiasm.
Additionally, protein raises the rate of your metabolism and assists in retaining of muscle mass when you are losing weight. Studies have shown that individuals who consume a lot of protein have less fat in the abdomen than those who consume a diet low in protein. Try including excellent sources of protein during every meal like beans, whey protein, dairy, eggs, fish, and meat.
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