Get all that? Basically, the differences between groups were minimal. Yes, the low-fat group dropped their daily fat intake and the low-carb group dropped their daily carb intake. But both groups ended up taking in 500 to 600 calories less per day than they had before, and both lost the same average amount of weight (12 pounds) over the course of a year. Those genetic and physical makeups didn’t result in any differences either. The only measure that was different was that the LDL (low density lipoprotein) was significantly lower in the low-fat group, and the HDL (high density lipoprotein) was significantly higher in the low-carb group.
Bran muffins sound like a healthy breakfast option—with all that cholesterol-lowering oat bran, right? But the prepackaged ones found at the supermarket aren’t nearly as fresh or healthy as they claim, and they’re almost always oversized, packing in some 300 calories—about the same as a cream-filled doughnut! Many are also loaded with saturated fats butter and oil and contain upwards of 600 grams of sodium. Homemade is key when you’re trying to lose weight, so why not try making your own? While baking definitely does take more time than going to the store, you’ll reap the benefits of all your hard work spent in the kitchen.
If you feel guilty about your eating habits and ashamed of your body, you will always feel deprived. If you love and respect your body, it will not feel like a chore to research restaurant entrees before you go out to eat or to read nutrition labels in the grocery store or to cook for yourself and your family. Instead, it will be a privilege to take care of yourself by making smart, healthy food choices. Ardolino adds that body shape and size changes throughout our lives—and that’s OK. “If you’re consistently exercising, eating a wide range of fruits, vegetables, lean proteins, whole grains, and healthy fats, sleeping properly and managing your stress, you’re doing the best you can,” she says. “Try not to get too caught up in achieving your ‘ideal’ body; try instead to care for it—it’s the only one you’ve got.”
If you ever needed an excuse to eat more avocados, this is it. People tend to steer clear of healthy fats when they're trying to lose weight, but they might just be the solution. Studies show that by simply adding some avocado to your lunch every day, it'll fill you up enough that you won't be mindlessly munching on junk food later. "Slice one in half, sprinkle a little sea salt, and eat the inside with a spoon," says Alexandra Samit, a Be Well Health Coach at Dr. Frank Lipman's Eleven Eleven Wellness Center in NYC.
These are very convenient if you don't have the time, energy or ability to plan for and prepare meals. A prepackaged food program gives you a no-hassle, no-brainer approach to dieting, but the best come at a cost. Even the least expensive prepackaged plans cost more than just buying your own food, and it can be difficult to find out the true cost until you actually commit. Still, if you can afford it, you get a nutritionally balanced, calorie-controlled eating plan with lots of support and no additional tools needed -- except a microwave oven, which are covered in a separate report.
Of course, diet and exercise are natural ways to lose weight, so those techniques should remain top priorities. But there are also lifestyle changes and adjustments that can be made that will help you get rid of that belly fat naturally. Here are the experts' recommendations for how to tackle the aforementioned multipronged approach to losing belly fat.
Needless to say, not getting enough rest leaves you feeling exhausted and hinders physical performance. What you may not realize is that nervous function, hormone production, and metabolism are also crippled due to lack of quality sleep. If your nervous system can’t function at full capacity, you’re far more likely to work slower, stress more, exercise less, and eat things that you shouldn’t because you’re in a hurry. Furthermore, inadequate rest can impair the production of key hormones responsible for the metabolism of fat cells.
Thank you Abel. I am finishing reading your book at this moment. I am encouraged because it sounds very doable. My family is in an overweight crisis and we need change drastically. My husband and daughter are both 200+ pounds over weight. Neither one of them are able to exercise so I am hoping that they will stick with this and lose weight without exercise for a while. Food cravings and hunger are big for them so educating ourselves on managing them is critical. I need to lose 20 pounds. We are working on this and have enjoyed your recipes greatly. We are all learning portion control as well.
Another diet that's highly ranked by experts is the Mediterranean Diet (Free). Experts say that eating the Mediterranean way is the healthiest dietary choice you can make. The difficulty for most people is figuring out exactly what that means since there is no formal "Mediterranean Diet;" rather, it's a way of eating that emphasizes fruits, vegetables, fish, lean meats in moderation, whole grains, legumes, seeds and healthy fats. However, there are some guidelines on the Oldways website that may be helpful, and there are a wealth of other online resources from those who have adopted the Mediterranean diet lifestyle, as well as plenty of cookbooks.
“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.”
Nuts, the second food to watch, contain a fair amount of carbohydrate, and it’s very easy to unwittingly scarf down large quantities. Cashew nuts are among the worst carb-wise – you’ll find that they contain around 20% carbohydrate by weight. For someone following a strict keto diet with a 20 grams of carbs per day allowance, this means that consuming 100 grams (which happens in a flash!) will have filled their daily quota. Peanuts tend to be around 10-15% carbohydrate – not putting them in the clear either.
In other words? "Drinking makes you more likely to eat sh*t," Dr. Seltzer says, referring to drunk foods. At the same time, he stops short of asking patients to quit alcohol cold-turkey to lose weight. Plus, research suggests you don’t have to, as long as your intake is moderate—i.e., less than about a drink a day. "If you drink a glass of wine every night and notice you eat more afterward, eat less early to account for this," he says. "Or, if you’re drinking four glasses of wine a week, drink three instead so you’ll won’t feel such a big difference."
Wheatgrass has a high concentration of iron, magnesium, calcium, amino acids, vitamins C, A and E, B12, B6 and chlorophyll. These vitamins and minerals provide many therapeutic benefits. Consuming wheatgrass can rid the digestive system of harmful bacteria and cleanse the body of toxins. It also cleanses the colon and can help in the treatment of joint pain, ulcerative colitis, skin infections and can even prevent diabetes.
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.
Marie Rose Yardis, 38, wishes she'd known from the start that there's no need to go as low as possible with calories. "I worked with a trainer that told me I had to increase calories to support my workouts," she says. "It felt impossible, but I did it and lost a good amount of weight as a result! We all see in the media that cutting calories equals a smaller body. But when you are combining your nutrition habits with tough training sessions, you can really do a disservice to your body by underfeeding it!" (More on that here: Exactly How to Cut Calories to Lose Weight Safely)
Processed foods are one of the biggest sources of salt in Americans’ diets—and the scary part is you probably don’t even realize it. Because of the way these addictive foods are formulated, salt is hidden in everything from soups to pasta sauces to even sweet things like boxed cakes. Swap out processed foods in favor of fresh fare and your tummy will thank you. Not only will you lose the salt-bloat but you’ll also lose the extra empty calories and lose weight. Learn about these 50 more ways you can lose weight without a lick of exercise.