One large study in 2, people also found that people who ate more refined grains had on average more belly fat than those who ate more whole grains 6. For best results, swap out refined carbs like white bread, breakfast cereals and heavily processed pre-packaged foods for whole-grain products like quinoa, oats, brown rice and barley. Summary Refined carbs, which are low in nutrients, can cause spikes and crashes in blood sugar levels.
Research shows that a higher intake of refined carbs may be linked to higher body weight and increased belly fat. In order to lose weight, you need to use more calories than you consume, either by decreasing your calorie intake or increasing your daily physical activity.
Counting calories can keep you accountable and increases awareness of how your diet may impact your weight loss. According to a review of 37 studies in over 16, people, weight loss regimens that incorporated calorie counting resulted in an average of 7. However, keep in mind that cutting calories alone is not considered a sustainable strategy for long-term weight loss, so pair it with other diet and lifestyle modifications. Recording your intake with an app or food journal is a good way to get started.
Summary Counting your calories can help increase weight loss when combined with other diet and lifestyle changes. In addition to changing your main courses, choosing healthier beverages is another simple way to effectively increase weight loss. Soda, juice and energy drinks are often loaded with sugar and extra calories that can contribute to weight gain over time.
Conversely, water can help keep you feeling full and temporarily boost metabolism to cut calorie consumption and enhance weight loss. One study in 24 overweight and obese adults showed that drinking Another small study in 14 people found that drinking To bump up weight loss, cut out high-calorie, sweetened beverages and aim to drink 34—68 fluid ounces 1—2 liters of water throughout the day.
Summary Soda, juice and sports drinks are high in calories and can contribute to weight gain. Water, on the other hand, has been shown to decrease calorie intake and temporarily increase metabolism. Slowing down and focusing on enjoying your food while listening to your body is an effective strategy to decrease intake and enhance feelings of fullness. Another study showed that eating slowly increased levels of certain hormones in your body responsible for promoting fullness Taking smaller bites, drinking plenty of water with your meal and reducing external distractions can help you eat more slowly to increase weight loss.
Summary Eating slowly can decrease intake and improve feelings of fullness to enhance weight loss. Fiber is a nutrient that moves through your body undigested, helping stabilize blood sugar, slow stomach emptying and keep you feeling fuller longer Multiple studies demonstrate that fiber has a powerful effect on weight loss.
Another study in women found that each gram of dietary fiber consumed was linked to a 0. Aim for at least 25—38 grams of fiber daily from foods like fruits, veggies, legumes and whole grains to optimize your health and increase weight loss Summary Increasing your fiber consumption has been linked to decreases in both calorie intake and body weight.
Waking up to a healthy, high-protein breakfast is a great way to start your day and stay on track towards your weight loss goals. Increasing your intake of protein can help you lose weight by reducing your appetite and cutting your calorie consumption. Muscle mass burns more calories than fat cells.
The body also uses up more of its carbohydrate stores when doing full body resistance routines. When someone couples resistance training with aerobic and cardio training, they will burn more calories. Prolonged exercise of low-intensity to moderate-intensity for over 30 minutes per session will gradually cause the body to stop relying on carbohydrates for fuel and start relying on fat.
A low carb diet can help a person to shed several pounds in a short time. Some studies support reducing overall carb intake. One study , for example, showed low carb diets could help people with or without diabetes to lose weight. When starting a low carb diet, some people might see an immediate drop in weight, as well as long-term weight loss.
Carbs cause the body to store excess water; so when a person reduces their carb intake, the amount of stored water decreases, causing weight loss. Before embarking on a low carb diet, it is essential to get advice from a doctor or dietitian, as this type of diet can cause health risks.
Bloating occurs when the body holds on to extra water or gas. Removing foods that cause bloating can help reduce weight. This includes foods that are high in sodium, such as canned soup, frozen dinners, and carbonated beverages.
Following a meal plan can help people stick to a diet and stay more accountable. There is a wide range of meal plans that a person can try. Start by planning each meal for the week and make sure to stick to the daily goals. Changing behavior patterns and lifestyle habits can be critical in ensuring a successful weight loss plan. Research shows that when people are aware or mindful of what they are eating, their cravings reduce and they are more successful at practicing portion control, which are two significant components to successful weight loss.
Teaming up with other people who are also looking to lose weight may make individuals more likely to reach their weight loss goals. Since fats are not low in calories, limit your intake to 2 tablespoons 6. Snacks will keep your energy up and your metabolism running high for the next 3 weeks. Choose fresh fruits and nuts over sugary snack bars, trans-fatty chips, or carb-heavy crackers. Try to keep your snacks below calories which is equal to: [7] X Research source 1 piece of fruit large apple, banana, or 2 small oranges whole almonds whole cashews 10 pecan halves 28 shelled pistachios.
Hydrate with low-calorie beverages. Cut out sodas, energy drinks, and blended beverages that are high in calories and sugar. Stick to water, tea, and black coffee without added milk, cream, or sugar to avoid empty calories.
If you are going to drink, stick to low-calorie options like light beer, spirits on the rocks, or wine. And remember to drink in moderation—that means one drink per day for women and two drinks for men. National Institutes of Health Go to source. Decrease your sodium intake for the next 3 weeks. Sodium causes your body to retain water, which leaves you looking bloated and holding onto excess water weight.
So avoid adding salt to your meals for the next 3 weeks and steer clear of hidden sources of sodium. Use other spices, like chili pepper, cumin and garlic to flavor your food. Eat around 1, milligrams 1. Allow yourself to indulge once a week or less and exercise portion control. While it may seem that you have to give up dessert entirely to lose 5 pounds for the next 3 weeks, doing so will leave you feeling deprived and more likely to binge eat on sweets.
Indulge wisely a maximum of once per week by eating very small portions of low-calorie sweets. Satisfy your sugar craving with frozen fruit like blueberries or bananas instead of cake, cookies, or pie. You can even make banana ice cream that is far healthier than regular ice cream.
Method 2. Do at least minutes of aerobic exercise 5 or 6 days a week. Go for a jog, run, bike ride, or briskly walk to burn extra calories each day. While what you eat matters more than what you burn, exercise will boost your metabolism to keep your body in calorie-burning mode.
Alternate between low-intensity fat burning exercise and vigorous exercise from day to day. For example: running on Monday, long-distance jogging on Tuesday, high-intensity aerobics on Wednesday, and so on. Do high-intensity interval training HIIT to blast more calories in less time. Lift weights 3 times a week to build lean muscle.
Lifting weights will help you build lean muscle, increasing your metabolic rate. And by the end of the three weeks, all that lean muscle will have you feeling fit and looking toned. Train your arms and legs on alternating days. For example: train your lower body on Mondays, your upper body and core on Tuesdays, and rest on Wednesdays before training your lower body again on Thursdays.
You can also do both upper and lower body strength training on Mondays, Wednesdays, and Fridays resting on Tuesdays and Thursdays. Incorporate movement into your daily routine for the next 3 weeks. Bike or walk on your commute to work.
If you cannot replace the entire commute, park further away and walk. For those who have hit a weight-loss plateau and can't seem to lose that weight, you'll need to mix things up in order to see results. Tabata-style training, HIIT classes and resistance training can all be effective weight-loss modalities for the right person. Focus on consistent, quality movement walk, bike, climb, paddle board, etc. Deadlifting recruits more muscle fiber at once than any other exercise.
More muscle working equates to more blood flow, an increased heart rate, more metabolic demand and output. It's compound, multi-joint and more bang for your buck, not to mention you'll develop an excellent posterior from them. In one single burpee, you work your legs, arms and abs and you also elevate the heart rate to increase cardiopulmonary strength.
If you're looking to lose weight, incorporating them into your workout routine is a must. It keeps the heart rate elevated and puts your body into what's called an oxygen debt. This allows you to burn fat hours after your workout ends. Through health care providers often recommend brisk walking or jogging, these exercises may not help you see the results you want.
Instead, try interval training," shares Dr. While performing your usual walking or jogging routine, intersperse faster paces periodically throughout your workout. In other words, you may be walking at your normal pace for 2 minutes and then begin a slow jog or fast walk for 1 minute.
After the faster speed, return to your slower speed and continue this alternation for 20 minutes. Research shows this type of exercise can stimulate metabolism , melt fat and push your fitness status to the next level. These machines are still not that common, but in my opinion they are far more effective for weight loss than other forms of cardio. They require you to use a large portion of your muscles and it's functionally better for you than other forms of cardio like spinning. There's no harder cardio workout I have tried.
To lose fat you have to put in the work. If you're doing more than ten reps with ease, your weight probably isn't heavy enough, so vary your reps and consistently increase the amount you're lifting" — Dustin Hassard, NCSF, Head Coach, Modern Athletics. It doesn't matter how long it takes or if you need to rest in between exercises, what matters is completing the full workout" — Lori-Ann Marchese, fitness celebrity and owner of Body Construct LLC.
Then restock your kitchen with healthy groceries—real, natural, whole foods—like fresh fruits and vegetables, almonds and lean proteins like turkey, chicken, fish and eggs. The foods that are visible will be eaten and those that are not will be forgotten about or less likely to be eaten. Out of sight, out of mind. Everyone is overly focused on food, water and exercise, all of which are extremely imperative to weight loss and optimal health. However, without proper sleep, all of these the other factors are null and void.
When you don't get enough sleep, levels of the hormone leptin drop, which increases appetite. This surge in appetite makes comfort food more appealing, which can derail weight loss efforts. Make your time between the sheets work double duty with the help of these surprising ways to lose weight in your sleep.
This is why anxiety is a powerful trigger for weight gain. Two of the most proven cures for anxiety are exercise and spending time in nature. Combine both with an outdoor run or bike ride and race away from the anxiousness. Making this habit part of your lifestyle can help you stay lean for life. Move more, and more often.
Walk or bike ride to class or work, even park further away from your location in the parking lot.
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