This research was funded by the National Institute for Health Research School for Primary Care Research (NIHR SPCR, https://www.spcr.nihr.ac.uk/) and NIHR Collaboration for Leadership in Applied Health Research and Care Oxford at Oxford Health NHS Foundation Trust (https://www.phc.ox.ac.uk/news/clarhc). The views expressed in this research are those of the authors and not necessarily those of the NHS, the NIHR, or the Department of Health. Jamie Hartmann-Boyce receives funding from the NIHR and also receives funding from the British Heart Foundation.
University of Pennsylvania researchers found that about 65 percent of dieters gain back the weight they lost within three years. How come? While diets are meant to be followed short-term, many people end up veering back to their old habits. To reap a long-lasting lean body, make sure that your diet is maintainable and that you can continue following your slim-down plan for the long haul.
Ilana Muhlstein, M.S., R.D.N., is the co-creator of Beachbody’s 2B Mindset program. She earned a Bachelor of Science degree in nutrition and dietetics from the University of Maryland, sits on the executive leadership team for the American Heart Association, and leads the Bruin Health Improvement Program at UCLA. Ilana acts as a nutrition consultant for several companies, including Beachbody and Whole Foods Market. At home, she is a wife and mother of two.
Tell your family, friends, and coworkers about your weight-loss goals and ask for their support. Then check in on Facebook each time you go to the gym, and let your support system know each time you hit a goal. It'll make you feel accountable to someone aside from yourself. A 2014 study found that being accountable to someone else and receiving support is a great motivator for women who are trying to lose or maintain weight. Makes sense!
Make an effort to fill your fridge with healthy produce and proteins. And when the crisper is empty, make sure the freezer is stocked with frozen veggie mixes or berries (and don’t forget to grab the bags that are sans added sauces or sugar). You may be less apt to order out when you’ve got the makings of a healthy dinner right at home. More good news: Healthy food doesn’t always have to be pricey.
Typically, Americans eat a small breakfast, medium-sized lunch, and big dinner, but one study of 50,000 adults published in the Journal of Nutrition found you should be doing the opposite, if you want to lose weight. By eating your most calorie-heavy meal at breakfast, you’ll be able to better decrease your BMI — and, you know, enjoy more of your favorite foods right away in the morning. Healthy pancakes, anyone?
Big-box stores such as Costco or Sam’s Club are great money-savers, but frequenting them to buy groceries can be bad news for your fitness goals. That’s because a 2015 study in the journal Appetite found that the larger the bottle, bag, or box the food comes in, the larger we think the serving size should be. To come to that conclusion, researchers surveyed more than thirteen thousand people and found that when confronted with larger packages of cola, chips, chocolate, or lasagna, the shoppers tended to want to serve themselves larger portions.
Certain meds may promote weight gain or adversely react with foods that are normally part of a healthy diet. Some blood thinners, for example, are infamous for requiring patients to limit foods that contain vitamin K—the nutrient found in leafy greens and other vegetables. If you suspect medications or health conditions are hampering your efforts, it's worth a discussion with your doctor or dietitian.
However, if a HIIT workout or piling on muscle mass seems too daunting, simply move for two-ish minutes to whittle your waistline. Why, you ask? Research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by four minutes of rest, burned 200 extra calories that day. If you incorporate this technique into your workout routine just a few times per month, you can burn thousands of additional calories per year.
Grocery shopping on an empty stomach is never a good idea because research has shown it inhibits your ability to make smart choices about what you wish to eat. In a study published in JAMA Internal Medicine, researchers found that even short-term fasts can lead people to make more unhealthy food choices, picking a higher quantity of high-calorie foods. Fill up before you shop in an effort to avoid buying foods that won’t help you lose weight.
Rather than relying on the drive-thru when hunger strikes, prep your meals in advance so that you have healthy grub on hand. “Identity three meals you can prepare with pantry staples and start cooking. Store the meals in your freezer so you always have something healthy on hand when hunger strikes,” Dietitian Christine M. Palumbo, RD, explains in 20 Ways to Lose Weight Forever. “For example, my go-to meals include risotto with frozen shrimp and asparagus, vegetable barley and a red lentil soup. Your goal should be to replace the meals whenever your stash starts running low.”