Practicing portion control is one of the most reliable ways to lose weight — even if it’s not an easy task. Portion distortion is common, but it may help to use portion visuals. For instance, a serving of chicken (three ounces) is roughly the size of a deck of cards; or holding about a two-inch circle of uncooked pasta, will yield about one cup cooked.
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.
Research shows that hormone resistance problems—including leptin resistance and insulin resistance—contribute to the difficulties many thyroid patients face in losing weight. And since both hyperthyroidism and hypothyroidism have been shown in multiple studies to create insulin resistance, this means you should consider having your fasting glucose and leptin levels tested, evaluated, and treated.
We're big fans of the "everything in moderation" mantra, but it's important to remember that just because a weight-loss strategy works for one group of people doesn't mean it's the best plan for you. If you typically have trouble stopping after just one sweet treat, you're better off skipping this slim-down strategy to avoid undoing any progress you've already made.
As funny as it sounds, sleep deprivation may make you fat — and not just because you're susceptible to cases of the late-night munchies (although there's that too). There's tons of research that demonstrates getting less than the desired amount — about 7 hours — of sleep per night can slow down your metabolism. Plus, when you're awake for longer, you're naturally more likely to nosh. So don't skimp on your ZZZs, and you'll be rewarded with an extra edge when it comes to shedding pounds quickly.
To ensure you fit in those 60 minutes and fit in more daily steps, rethink your commute. On the days that I have to skip the gym, I force myself to walk home from work instead of hopping in a cab or taking the bus. If you drive to work, cycle to the office once a week or park your car further away from the entrance. However you decide to do it, the more steps you take, the better. The majority of people (76%) who have lost weight and kept it off report walking for an hour a day so fit in those steps wherever you can! And to get more out of each and every stride, check out these 30 Tips for When You’re Walking for Weight Loss!
“I wish people knew that there is no one-size-fits-all diet that works for everyone. Individuals have different food preferences, dining habits, schedules, body types, past experiences, and obstacles. Stop falling for restrictive diet plans, America! Start by changing one simple habit and build from there,” Stephanie Brookshier, RDN, ACSM-CPT tells us in 22 Top Weight Loss Tips, According to Nutritionists.
I do dumbell (17kg each) presses (so I don’t end up strangled by the barbell like many fools do on youtube), barbell (26kg) curls (because I can use the barbell for the squats as well), dumbbell one arm rows (because I have scoliosis and the doctor’s recommendation of swimming to strengthen my back muscles is not an option at the moment) and front barbell squats (just so my legs don’t fall behind – in the veeery long run; also, I switched from dumbbell squats to barbell squats because the dumbbell ones were constantly injuring my left shoulder).
Chronic stress may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and result in weight gain. If you’re looking to lose weight, you should review possible ways to decrease or better handle excessive stress in your life. Although this often demands substantial changes, even altering small things – such as posture – may immediately affect your stress hormone levels, and perhaps your weight.
The next time you’re tempted to go out for dinner, try whipping something up at home instead. Limiting the amount of times you go out to eat may be the key to keeping off the weight you’ve lost. When the National Weight Control Registry surveyed its members, those who lost 30 pounds or more and maintained that for at least a year didn’t frequent fast food chains too often. In fact, only 0.74 of their weekly meals were of the drive-thru variety, while 2.5 were at a restaurant. It’s better to get your grub from the grocery store instead of ordering off of a menu.
“Chia seeds aren’t just a pet, they’re a party in your mouth. I’m a huge fan of them because they’re chock-full of heart-healthy omega-3s, fiber, protein, and calcium,” Sarah Koszyk, MA, RD, founder of Family. Food. Fiesta. tells us in 26 Most Overlooked Ways to Lose Weight. “Chia seeds are easily absorbed by the body, so they’re very nourishing and satiating. Every day I add them to my breakfast smoothie or pair them with yogurt or cottage cheese along with some blueberries.”
These are all Group 2 diets. Can they cause weight loss? Sure. It happens all the time. However, it’s never because of any of the specific rules and restrictions they entail (even though they will all claim that it is). It’s always because those rules and restrictions indirectly caused you to eat less total calories, which caused the required deficit to exist.
Those who have achieved successful weight loss report making substantial changes in eating and exercise habits in order to lose weight and maintain their losses. On average, registrants report consuming about 1400 kcal/day (24 percent calories from fat) and burning about 400 kcal/day through physical exercise. Walking is the most frequently cited physical activity.
An additional factor that should also be taken into consideration is the amount of weight that needs to be lost. For example, someone with 100lbs to lose will be able to use a larger deficit with a much lower risk of any potential downsides (and the more fat you have to lose… the faster you can and arguably should lose it), whereas someone who is already lean and looking to get REALLY lean will often do best with a smaller deficit (and thus a slower rate of progress).
I used to be slim in my high school days, but since college I have been gaining weight, so much so, that I now look bad, and everyone around is commenting on my weight. I did try some weight loss programs but honestly could not stick to any for too long, none of them showed results anyway, and my problem is not solved a bit. Please, please can anyone suggest me a good way to lose weight? Thanks in advance.
This is the best fitness article that I have EVER read in my life. (And i have read alot from Bodybuilding.com, Men’s fitness, Beachbody, Men’s Health and just about every website and youtube “fitness guru” around). I love the No-BS approach that you take here getting straight to the truth with enough detail to really take action. Keep up the GREAT work man!
Though it’s hardly realistic to keep people from moving north, there’s evidence to suggest that those living in northern latitudes may need to be a bit more careful about their gut health than the rest of us. A study in the journal Biology Letters found that living in northern latitudes encourages the growth of Firmicutes microbes, which have been linked to weight gain while decreasing the number of microbes linked with slim body types called Bacteroidetes. Generally speaking, the research showed that the number of Firmicutes increases with latitude and the number of Bacteroidetes decreases with latitude. To help ensure a healthy gut no matter where you reside, make sure your diet includes fermented and probiotic-rich foods, both of which encourage the growth of healthy gut bacteria.
As far as sugar goes, high-fructose corn syrup is the worst of the lot. The man-made substance is a combination of corn syrup (which itself is 100 percent glucose) and pure fructose, making it a unique nightmare for your waistline. In one study, researchers fed subjects beverages sweetened with either glucose or fructose. Though both groups gained the same amount of weight over a two-month period, the fructose group gained its weight primarily as belly fat because of the way this type of sugar is processed in the liver. To avoid the belly-bloating HFCS trap, make sure you look at nutrition labels carefully and ditch the processed snacks and fruit drinks.
Some people feel better supplementing the already active T3 (sometimes prepared from pig thyroid glands), as it can give a stronger effect than the T4 hormone, but its effect is often harder to control. Swedish healthcare rarely prescribes or offers such T3 treatment, as it often lacks advantages and may pose a risk when doses are high for an extended period of time.
Just as distracted driving negatively impacts your driving ability, distracted eating can cause you to ignore satiety signals, according to Kimberly Gomer, M.S., R.D., Direction of Nutrition at Pritikin Longevity Center & Spa. When you’re eating at your desk, in front of the TV, or even just scrolling through your social media feed, it’s harder to “hear” your body signal that it’s full, she says.
The main advantage of the low-carb diet is that it causes you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to an adequate level. If your body wants to have an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.
When you're at your heaviest, it can be intimidating to step into a gym and begin running or lifting among the spandex-clad. Working out in your own space is also simply easier to schedule—you can lift weights while the baby naps or first thing in the morning without dragging yourself out the door. "I bought an exercise bike so I can work out whenever I want," says Sarah DeArmond, who lost 100 pounds.
We probably don’t have to tell you that heavy boozing will pack on the pounds. And you’ve likely heard the phrase “drink in moderation.” The point is, alcohol houses a lot of sneaky calories and has the ability to inhibit healthy eating decisions (midnight pizza delivery, anyone?). Even after you’ve sobered up, alcohol can have negative impacts on strength and may leave you lagging in the weight room days later.
Are frequent meals your ticket to a better body? Experts say so! In a Journal of the Academy of Nutrition and Dietetics study that sampled 2,385 adults, research participants who ate less than four times a day consumed more calories and had a higher BMI than those who sat down to eat at least six times. The scientists noticed that those who ate fewer meals consumed most of their calories at night and were more apt to drink alcohol with their meals while their ever-grazing counterparts tended to eat healthier, less calorically dense foods. To keep the weight flying off your frame, nosh on these high-protein snacks between meals.
We’ve been clear on the benefits of wild salmon, but those pink creatures are quite literally not the only fish in the sea. Generally speaking, fish provide one of the best sources of fatty acids known as omega-3s, which will help fend off waist-widening inflammation and are an excellent source of high-quality, lean protein. This allows them to help you maintain muscle mass, thus reducing excess fat accumulation. Some of our favorite healthy seafood include mussels, Atlantic mackerel, and bluefish, but be sure to educate yourself on the ocean dwellers with this list of Every Popular Fish—Ranked for Nutritional Benefits!
If you work at a job that requires you to be chained to your desk all day, try switching things up and giving a trendy standing desk a shot. Simply standing while you toil away as opposed to sitting has been shown to contribute to weight loss. Bloomberg reports that researchers at the Mayo Clinic found that standing burns about 54 calories over a six-hour day, and although that might not sound like much, those calories accumulate quickly. At that rate, you can burn over 1,000 calories a month just by staying on your feet.
Getting your mindset in order is important, but sometimes small habits can make a big difference. “After eating, you still have the taste of food in their mouth, which often causes people to eat more even if they are full or engage in a nibble or two of dessert,” says Tracy Lockwood Beckerman, registered dietitian and nutrition expert at Betches Media. “Brushing your teeth will remove the taste of food from your mouth, and the clean, minty freshness will serve as a cue that mealtime is over.”
Boredom isn’t just bad for your brain, it’s also bad for your waistline, especially if you’re trying to shed some pounds. According to a study in the Journal of Health Psychology, boredom actually strips you of your ability to make smart food choices; you become an “emotional eater,” What’s more, boredom turns you into the worst kind of emotional eater because you not only make the wrong food choices but also eat much more fattening foods than you normally would. To stave off boredom, try taking a walk or relaxing with a good book.
We know you love binge-watching your favorite reality series, but it’s important to enjoy your meals sitting at your kitchen table—not in front of the television. Why? Carolyn Brown, MS, RD, of Foodtrainers, told us that in addition to commercials of unhealthy food and drinks increasing our cravings, TV is so distracting that it makes it harder to realize when we’re actually satiated. Science agrees with Brown: A study in the American Journal of Clinical Nutrition found that paying attention while eating can aid weight loss efforts while distracted eating can lead to a long-term increase in food consumption.
The average American consumes 15.5 pounds of pasta each year—and most of it is the refined white stuff. What’s the trouble with that? This type of noodle is almost completely void of fiber and protein, two vital nutrients for weight loss. To boost the belly-filling fiber and hunger-busting protein in your meal, opt for a bean-based noodle like Banza Chickpea Shells (2 oz., 190 calories, 8 grams of fiber, 14 grams of protein) or Explore Asian Black Bean Low-Carb Pasta (2 oz., 180 calories, 12 grams of fiber, and 25 grams of protein). Alternatively, whip up a batch of zoodles, or spiralized veggie noodles with the help of these 21 Mouthwatering Spiralizer Recipes.
Starting a weight-loss journey can be tough, especially if you're giving up a lot of things you love. Shannon Hagen’s secret to staying positive while losing weight? “I never think of it as giving things up, that makes me feel deprived,” she says. “Instead I focus on adding in one small healthy change at a time, until it becomes a habit.” For instance, instead of being bummed over not having your usual bowl of ice cream before bed, try a new healthy dessert recipe to add to your file.
Sleep not only reduces stress, helps us heal faster and prevents depression, it can also help shave off pounds. That’s because sleep loss is linked to changes in appetite and the metabolism of glucose (sugar in the blood). Moral of the story: Sleep is associated with less weight gain. Take a look at our guide to sleep positions to optimize those hours spent under the sheets. And try other solutions for extra zzz’s like turning off electronics in the bedroom and avoiding large meals late at night.