Losing weight is hard. You’ve encountered more diets than you can count but none of them have effectively battled the bulge you’re carrying. You know what works? Habits proven by science.
Keep these 12 tips in mind to give your weight loss efforts a boost:
1. Drink water before meals. The popular understanding here is that drinking water will fill you up, causing you to eat less and reducing your overall calorie intake to encourage weight loss. However, a study has shown that instead of simply making you feel full, normal water actually helps reduce the number of calories the body absorbs from a meal to aid in creating a deficit that promotes weight loss.
2. Eat eggs for breakfast. Eggs have been a breakfast staple for many people but did you know it truly promotes weight loss? This is because eggs are a good source of protein, eating which promotes greater feelings of satiety. This means you feel full longer, making you eat much less not just for lunch but for the remainder of the day.
3. Drink black coffee. Quality coffee is teeming with antioxidants and has been shown to boost metabolism to facilitate weight loss. Just make sure to drink it plain because adding a lot of cream, sugar and other ingredients will negate the weight loss burn you could get from a cup of coffee.
4. Be mindful of portions. Portion control not only helps you keep track of calories consumed but it can also aid weight loss by making aware of what you are eating. This is how keeping a food diary also helps you lose weight.
5. Snack on healthy food. Sometimes, you just can’t get rid of cravings. When you know that you’ll likely give in to incessant snacking, soften the blow on your weight loss goals by keeping only healthy snacks around, like baby carrots, a handful of nuts or some yogurt.
6. Eat spicy food. It sounds counter-intuitive since spicy food revs up your appetite but spices like Cayenne pepper have Capsaicin, a metabolism-boosting compound. This means that burn you’re feeling in your mouth after eating spicy food will also lead to a burn in your body that promotes weight loss.
7. Chew slowly. It takes a while before your brain realizes that you’re full so give it time to catch up by chewing more slowly. This not merely helps you eat less but some studies have shown that it can also result in the increased production of hormones associated with weight loss.
8. Get enough rest. People underestimate the benefits of sleep, most especially when it comes to weight loss. According to studies, poor sleep is a strong risk factor for obesity, causing increased risk in both adults and children.
9. Don’t drink your calories. If you’re watching your bodyweight, you should watch what you drink as well. Sweet beverages have actually been linked to increased obesity risk in children, according to a study. Think fruit juice is safe? Think again! A serving can sometimes contain as much sugar as soft drinks.
10. Take a whey protein supplement. Protein is an integral component of your diet. If you are having a hard time consuming what you need, opt for whey protein. A study shows that consuming whey protein can lead to eight pounds of weight loss while boosting lean muscle mass.
11. Do cardio. Aerobic exercise is an excellent way to torch calories, blasting fat from all over the body for a total burn. If your tummy is a problem area, a study has shown that doing cardio is effective against belly fat, which is particularly dangerous as it wraps around organs and leads to metabolic disease.
12. Don’t diet. Instead, make an effort to eat healthy and improve your lifestyle choices. Eating right might not offer speedy results but you’ll ingrain habits that will benefit you in the long term, allowing you to not only shed those extra pounds but keep them off entirely.
Bob Harper Shares “One of the Best Weight Loss Tips in the World
Bob Harper knows a thing or two about health. As a trainer and then host of The Biggest Loser, he’s helped dozens of people transform their bodies and their lives. And after suffering a heart attack last year, the fitness expert has worked on overhauling his own lifestyle, losing 40 pounds in the process.
So while Bob eats a clean, mostly plant-based diet and works out regularly, he also has a weight-loss tip that he calls “one of the best in the world.” The best part? It’s so easy, you can start doing it right now.
“Water intake is, I believe, among the best weight-loss tips that you can do,” Bob said in an Instagram video as part of a series he calls #TwoCupsIn. He added that if you’re feeling hungry, you should drink water first. In the Instagram caption, Bob said he drinks at least a gallon of water every day and it has helped him stay energized and “regular.”
Just be careful if you are exercising and sweating regularly; you will lose electrolytes along the way, so be sure to replenish with, in addition to water, some electrolytes, such as with an electrolyte-infused water or electrolyte tablets (we like Nuun Hydration Drink Tablets ($18)). There is such a thing as drinking too much water, so while a gallon (128 ounces) a day is a good amount to aim for, try not to drink an excessive amount of more than that.
Shooting for about 100 ounces (12.5 cups) a day is a great place to start – if your urine is nearly clear, that means you are properly hydrated and don’t need much more than that. Filling up on water rather than sugary or artificial-sweetener-laced beverages will help you feel full, keep your body hydrated, and ultimately help you lose weight.
Simple Tips For Easy Weight Loss
You might want to lose weight for many reasons, either in preparation for an event or to follow your doctor’s recommendations. However, most methods to achieve weight loss results are complex and hard to follow.
The problem lies in the innumerable solutions available, and the inability to check out through owing to the amount of conflicting information out there. Keto, Atkins, Mediterranean, paleolithic and vegan diets are all the craze these days, everyone tries at least one and switches to the other. Exercising options include high-intensity interval training, cardio, hiking, yoga and spinning, among others.
Here are five simple alternatives to help you with your weight loss journey.
1. Exercise less than the usual
In order to jumpstart metabolism after a long spell of overeating and being sedentary, short bursts of exercise for 20 to 40 minutes at least three or four times per week can work wonders. Studies have proven that your body burns calories throughout the day after finishing the exercise routine. For instance, tabata training, which includes 20 seconds of burpees, squats, pushups, sit-ups with 10 to 20 second intervals, aids weight loss and improves blood circulation a lot more than conventional exercise for longer periods of time.
A report published in Medicine and Science in Sports and Exercise focused on ice skating athletes doing 4-minute high intensity workouts on a stationary bicycle. They were compared to subjects working out at a higher intensity for 30 seconds with 2-minute long breaks. The analysis by the National Institute of Fitness and Sports, Kagoshima Prefecture, Japan, said the athletes training at shorter intervals performed better on the skating rink.
2. Eat fat-burning foods
There are four types of foods that easily burn body fat.
Protein: Eat chicken, salmon, eggs, lamb, grass-fed beef and venison since protein is one macronutrient that is never stored as fat.
Coconut: Medium-chain fatty acids are healthy fats that the body can burn easily. Replacing cooking oils with coconut oil, regular milk with coconut milk, and regular flour with coconut flour could help people who have reached an impasse trying to shed weight.
Nutrient-rich foods: Vegetables and fruits are full of vitamins and minerals that your body needs. The advantage is that they are low-calorie foods, as well. Green leafy vegetables like spinach, broccoli and asparagus are great choices.
Fiber-rich foods: Sprouted flaxseeds and chia seeds give the body enough fiber to assist the digestive processes and ultimately promote weight loss. The seeds also improve metabolism.
5 Key Ways to Lose Weight After 50
There’s plenty you can do to take control of your weight as you get older.
Whether you’ve battled the bulge for what seems like forever – or just since your last birthday – it’s true that age can have a whole lot to do with the number on the scale. As with crow’s-feet and varicose veins, you’re simply more susceptible to gaining weight once you hit the big 5-0. And it’s not your imagination: It also becomes increasingly more challenging to shed those pounds once they’ve settled around your hips.
“The two big reasons people tend to gain weight as they get older are loss of muscle mass and decreased activity,” explains Caroline Apovian, M.D., a weight-loss specialist at Boston University Medical Center. People experience a 5 to 10 percent loss of muscle tissue each decade after age 50, according to the American College of Sports Medicine. As a result, your resting metabolic rate declines by an average of 2 to 3 percent every decade.
And this means you can be eating the exact same amount that you did at 40 – not a morsel more – and still gain weight.
Becoming more sedentary with age may also skew the equation, especially if you begin to develop arthritis or other joint issues that restrict activity. “As we grow older, we spend less time running around and physical activity decreases,” Apovian points out. “But as you get older, if you don’t use your muscles, you’ll lose them.”
And while these facts are sobering, there’s plenty that you can do to take control. “You’re not doomed to failure! I’m 60, and I have more muscle on my body than I did when I was 30,” Apovian says with pride.
It’s true that few of us may have the time or energy to follow Apovian grueling workout schedule (she rises at 5 a.m. most days to either swim for an hour or run six miles on her treadmill), but we can follow her advice, as well as that of other leading obesity specialists, on how to fit into our jeans once we enter our sixth decade and beyond.
“Protein supplementation can help build back muscle mass, which reverses the decline in metabolism,” explains Apovian. She recommends making sure that between 30 and 40 percent of your daily calories come from protein, depending on your body weight. (Imagine a lean piece of meat or fish taking up one third of your plate, and you get the idea.) By contrast, the average American gets about 16 percent of his or her food intake from protein, based on the Centers for Disease Control and Prevention.
You’ll also build more muscle if you spread your protein intake out evenly during the day. A 2017 study published in the American Journal of Clinical Nutrition found that consuming an equal amount of protein at all three meals is associated with more muscle strength in people over age 67. To even out your intake, try adding an egg or yogurt to your breakfast, a glass of milk or a small number of nuts to your lunch, and scaling back on your own protein source at dinner.
While any sort of exercise can help you shed girth, it’s very important that you lift weights at least twice a week to build muscle mass, which will help you lose weight. In one study, 60-something overweight adults who pumped iron lost more weight and lost less muscle tissue over 18 months than those who just hoofed it for exercise. “Any sort of opportunity to build up muscle – even if it’s just working with light resistance bands or swimming in a pool – will raise your metabolism and, thus, assist you to burn calories,” explains Reshmi Srinath, M.D., an endocrinologist and obesity specialist at the Mount Sinai INFIRMARY in New York City.
And keep in mind that you don’t have to do much to see results. People who lifted weights just twice weekly gained about three pounds of muscle after 10 weeks, according to a review published in Current Sports Medicine Reports.
Beyond strength training, if you can take your overall exercise program up a notch, do so. Older adults who did high-intensity intensive training (HIIT), which entails short spurts of high-intensity exercise, not merely lost weight but also had less DNA damage to muscle cells. Which helped trigger growth of new muscle.
“Research has consistently shown that people who are overweight or obese get less sleep than those of normal weight, ” stresses Apovian. “When you’re sleep deprived, your body ramps up its production of hormones that increase hunger, like the stress hormone cortisol and the appetite stimulating hormone ghrelin.” Older men (over age 67) who get significantly less than five hours of sleep a night are almost four times as likely to be obese as those that get between seven and eight, and older women are more than twice as likely, according to a Case Western Reserve University study.
It’s also a good idea to keep your sleep schedule consistent, meaning you get up and go to bed at roughly the same time every day. Older men and women who don’t follow this healthy habit add another risk factor for being obese into the mix, according to a report published in the International Journal of Obesity.
We’re not talking juice cleanses. Rather, research now shows that a specific type of intermittent fasting, known as fasting-mimicking, can trigger weight loss as well as improve your current health. Individuals who followed this type of diet plan – where they consumed only 750 to 1,000 calories five days out of each month but otherwise ate normally – lost, on average, six pounds, shed one to two inches of their waistline, and saw both their blood pressure and levels of IGF-1 (a substance linked to increased cancer risk) drop significantly, according to an University of Southern California study published this past year.
How might it work? “When you gain weight, the nerves in your hypothalamus that conduct signals from your fat cells to the rest of the human brain become damaged,” says Louis Aronne, M.D., director of the Center for Weight Management and Metabolic Clinical Research at Weill Cornell Medical College. “As a result, your brain doesn’t realize that you’re full, so it keeps signaling you to eat.”