Best weight loss tricks ever!
If you've ever tried to lose weight (and who hasn't), you've
got to be mindful of whose advice you take. Your colleague says you need to cut
out carbs. Your gym buddy knows the secret is to stop eating after 7 p.m. Your
Facebook friend swears she’ll be in swimsuit shape by March if she only eats
once a day. Your husband, well, he sneezes and the weight seems to fall off.
But do any of these tips really work? To help you shed those
extra pounds—and keep them off—without starving yourself, ditching your social
life, or eating only at odd times of the day, we talked to experienced
nutritionists for real-world advice you can actually live with, day in and day
out. We'll tell you how to focus on the delicious foods you can add to your
diet, why you should be eating more often (yes!), the fat loss benefits of more
sleep, and how even taking a few deep breaths can put you on a successful path
to weight loss.
1. Never get too hungry
You make poor decisions when your judgment is compromised.
Hunger is a primal urge that’s difficult to deny. When you're famished, it's
hard to hold off until you can find healthy food. As a result, you end up
eating anything that's not nailed down, and typically, regretting it. Planning
meals and snacks works wonders to head off the intense hunger that can do a
number on your best intentions to eat right. Always tote healthy snacks, such
as an ounce of pistachios, a hard-cooked egg and some whole grain crackers,
Greek yogurt, or 1/4 cup raisins. Don't skip meals or skimp on them, either.
2. Be honest about your daily calorie allowance
Everyone has a calorie budget, whether you're trying to
maintain your weight or lose a few pounds. I've found that people ignore this
simple fact. Your calorie budget allows you to build a healthy diet, and it
helps prevent frustration about weight control. The 2010 Dietary Guidelines for
Americans provide suggested daily calorie intakes based on gender, age, and
physical activity level. When you know your calorie budget, then you can plan
on how many servings of fruits, vegetables, whole grains, low-fat dairy, and other
protein sources to include every day.
3. Eat right post-workout
People are notorious for overestimating how many calories
they burn during physical activity, which is often far less than actual
calories burned. When you overestimate the calories you burn during exercise,
you may eat more than you need, making weight loss and maintenance difficult.
High-intensity exercise may drive women to eat more, and moderate exercise may
be the key to easier weight control. To see how many average calories you’re burning
during everyday activities and exercise. You can see how easy it is to wipe out
the calories burned during a workout with just a few extra nibbles during the
day.
4. Use the red, orange and green rule
At each meal include one food that is any of these colors.
By focusing on these foods, you'll be sure to get some produce on your plate
and won't have space on your plate for higher-calorie fare. (Bonus: Colorful
fruits and veggies help your skin look healthier and younger!
5. Eat one less bite
Doing this at every meal could save about 75 calories a day
which equates to nearly an 8-pound weight loss in one year!
6. Be a heavy drinker
Water is essential for keeping the body hydrated and we're
actually more likely to retain "water weight" by not drinking enough
of it rather than by having too much. The needs of each person will be
different, but the general recommended daily amount is 64 ounces. It also takes
up space in your stomach so you'll feel fuller while taking in less calories.
7. Kick the salt habit
Salt is a big contributor to weight gain and often a reason
why the numbers on the scale aren't going down. The average American consumes
twice the amount of salt they should have each day, leading to weight gain,
bloating, and the inability to lose stubborn pounds. Salt can also make you
feel hungrier and thirstier, so check the nutrition labels for high sodium
levels and choose fresh over packaged or restaurant foods. You'll see a puffy
face and belly go down quickly just by cutting back on your sodium intake and
choosing more natural foods.
8. Spice up your food
Adding hot spices to your meals can help curb hunger,
according to a study in the British Journal of Nutrition. Need another reason
to add some heat? Scientists at the State University of New York at Buffalo
found that capsaicin (a compound found in chilies) triggers your brain to
release feel-good endorphins. A full belly and a good mood? Pass the hot sauce!
9. Don't think diet soda will help you lose weight
A University of Texas Health Science Center study found that
the more diet sodas a person drank, the greater their risk of becoming
overweight. Downing just two or more cans a day increased waistlines by 500%.
Why? Artificial sweeteners can disrupt the body's natural ability to regulate
calorie intake based on the sweetness of foods, suggested an animal study from
Purdue University. That means people who consume diet foods might be more
likely to overeat, because your body is being tricked into thinking it's eating
sugar, and you crave more.
A separate study found that even just one diet soda a day is
linked to a 34% higher risk of metabolic syndrome, the group of symptoms
including belly fat and high cholesterol that puts you at risk for heart
disease. Whether that link is attributed to an ingredient in diet soda or the
drinkers' eating habits is unclear. But is that one can really worth it?
10. Focus on nutrient balance instead of calorie counting
Making sure an eating occasion has carbs, protein, and fat instead
of just counting calories (like a 100-calorie pack) delivers better energy and
fat loss results by giving the body what it needs, like quick- and
longer-digesting nutrients so you stay full longer.
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