Fiber works its weight loss magic in multiple ways. It helps you feel fuller, longer so eating fiber-rich foods is the dieting equivalent of working smarter, not harder. Plus, fiber takes a long time to digest, so fiber-rich foods don’t cause spikes in blood sugar that can send your insulin levels soaring. On the other hand, when you eat the so-called bad carbs (the refined or sugary ones that lack fiber), you may wind up with an insulin response that promotes fat storage. The takeaway: More fiber equals less fat storage.
Don’t let extra hours lounging in bed stand between you and a flatter belly. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you’d enjoy from catching a few extra winks. One Obesity study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chowed down on more salty, sugary, and trans-fat-laden fast food than those who woke up earlier. If you happen to head out of the house early, you’re in for an additional metabolic boost; researchers at Northwestern University have found that people exposed to just a short period of early morning sunlight had lower BMIs than their late-waking counterparts.
Any movement counts. The numbers are daunting: The 2018 Physical Activity Guidelines for Americans suggest a minimum of 150 minutes (2.5 hour) of moderate-intensity aerobic activity a week (walking briskly, playing doubles tennis, raking leaves), or 75 minutes (one hour, 15 minutes) of vigorous-intensity activity (running, a strenuous fitness class, carrying groceries up stairs), as well as muscle-strengthening activities (resistance training and weightlifting) two days a week. But if you want to lose weight, work up to 300 minutes of moderate-intensity activity a week, or 150 minutes of vigorous-intensity activity. “But doing something just a few minutes a day to get started has benefits,” said Piercy. “So parking farther away when you’re running errands, getting up from our desks and going down the hall instead of sending an email -- those are things people can start incorporating into their daily lives now that may be a little easier than saying, ‘Oh my gosh, I have to figure out how to fit 2.5 hours of activity into my week.” If you are starting from zero physical activity, Dr. Jakicic suggests taking a 10-minute walk five times a week, shooting for 50 minutes a week, and building on from there once it becomes habit.
Like protein, fiber slows the rate at which your body plows through carb calories so you feel full for longer and maintain steadier blood sugar levels, one reason why research consistently links fiber intake to weight loss. That means fibrous whole grain bread tends to be a better choice than white bread and also explains why fruits, which contain fiber and valuable vitamins in addition to sugar, beat straight-up candy every time.
You’re only losing one or two pounds a week. Sustainable weight loss is slow and steady. “It depends on where you start — if you have quite a bit of weight to lose, you tend to lose the initial weight faster,” noted Dr. Steinbaum, “but losing more than a pound a week is quite a bit. A gradual decrease in weight loss implies that your dietary changes are sustainable. If you lose weight very quickly, it means that there has been a calorie restriction or an increase in activity that is really significant, and it is really hard to sustain that.” That’s why so many yo-yo dieters gain the weight back. But aiming for smaller targets can add up to big changes -- and reaps more health benefits than the numbers on the scale suggest. “Even when you lose only 3% of your body weight (six pounds for a 200-pound person), your blood sugar improves; your insulin sensitivity is improved; inflammation goes down; your cholesterol goes down,” said Dr. Arad. “You don’t have to cut down half of your weight; even losing 3% to 5% is an excellent goal.”
Making a smoothie and ordering a smoothie at a shop are two very different things. When you make a smoothie yourself, you can measure the exact amount of fruit, swap water or almond milk for juice, and avoid any additional sweeteners. But many pre-made smoothies contain between 600 to 1,000 calories, on average, and are loaded with sugar. “An average height woman who is trying to lose weight is probably on a 1,200 to 1,400 calorie diet,” Amidor says. “So consuming one smoothie with 1,000 calories can easily sabotage any weight loss efforts.”
The researchers hypothesize that participants who abstained from animal products dropped significantly more pounds since plant-based foods include loads of filling fiber and slow-to-digest complex carbs. Though more research is needed to confirm these results, the study authors write, "Vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets."
The key to losing belly fat with exercise, though, is making sure your sweat session is intense. You’ll want to be working at 85% of your max heart rate at least, says Olson. “The higher your heart rate, the higher the release of epinephrine into the bloodstream and cells,” she explains. “A positive side effect of epinephrine is that it also activates greater release of abdominal fat into the bloodstream to be used for energy.”
Since it was established in 1994, The National Weight Control Registry (NWCR) in the United States, has tracked over 10,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. The study has found that participants who’ve been successful in maintaining their weight loss share some common strategies. Whatever diet you use to lose weight in the first place, adopting these habits may help you to keep it off:
A diet that’s low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lost—and especially when belly fat shrank—the arteries were able to expand better, allowing blood to travel more freely. The study shows that you don’t have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key.
‘Do it for a couple of minutes in bed and you’ll actually be able to wind down and fall asleep more easily. But it’s a skill, so it requires a commitment to practice it, as with anything. Think of it a bit like dating – the first time you do it it’s terrible, it’s uncomfortable, nobody knows what they’re doing, but the more dates you go on the better it gets.
On the Shred Diet, you’ll eat four meals and up to three snacks a day. Eating smaller meals will keep you from getting hungry as you distribute your calories throughout the day. Equally important, spacing out your meals will keep your hormones stable. When you eat small meals, especially meals composed of foods that have a low-glycemic index (choices that are less likely to spike your blood sugar), you prevent surges in hormones that lead to weight gain.
If you haven't been able to lose your belly fat on your own, we've asked experts to share the tips and advice they use with clients to help them lose belly fat for good. Vermont-based registered dietitian and nutritionist Maddie Kinzly, MS, LD, told POPSUGAR that while you can't choose where on your body you gain or lose fat (sorry, boobs!), some people are more predisposed to holding weight in their bellies.
10. Reevaluate your goal weight. First, congratulate yourself on getting to this point. Losing weight is not easy, and you’ve already accomplished a great deal—so enjoy your success. The next step is to ask yourself if the “magic” number on the scale is really the best weight for you. Perhaps you’ve lost fat and gained a lot of muscle; your new hard body might be healthier and happier with a few more pounds on it. Many people want to weigh the same as they did in high school or college. What if you’re much more fit and muscular now than you were in those days? You may realize that the number on the scale today is perfect for you.
As we mentioned above, eating in a calorie deficit is key. Jim recommends eating 500 calories less than your total daily energy expenditure, or TDEE. This is the number of calories you burn in a day, which is based on factors like age, height, sex, and activity level. To calculate what this number is and what your calorie target should be to lose weight, use this formula. Just make sure you don't go below 1,200 calories a day for women; in a previous interview, Jim said eating any fewer calories than that can slow down your metabolism and result in negative side effects like low energy, loss of hair, hunger pangs, and a negative impact on your menstrual cycle.
The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they also concluded that home cooks ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. No clue where to start? Check out these 25 high-protein chicken recipes for weight loss.
Once your muscle glycogen stores are full, they’ll remain this way for days, as long as no other strength training is performed (because muscle glycogen is burned only during high- intensity exercise). Carbing up on Wednesday also gives you time to make adjustments. If you feel you look flat and small on Thursday or Friday, increase your carbs a bit. Bloated and soft? Cut them back a bit. Make adjustments by 25–50 grams at a time.
Have you ever decided to skip a meal to cut back on your daily calorie count? Despite saving a few calories in the moment, this strategy almost always backfires. When you skip breakfast, or any meal, you'll begin to experience excessive hunger that can lead to craving unhealthy foods—and lots of them. You may also eat faster than you normally do after skipping a meal, causing you to miss the warning signs that you're full and resulting in overeating.
Aloe juice aka aloe water has been touted as the new coconut water. The bulk of aloe juice is made with aloe vera gel, water, or tea, and then sweeteners and natural flavors may be added. While aloe vera juice supposedly has health benefits, like weight loss and anti-aging properties, none of these claims have ever been scientifically proven. “Although aloe vera does contain high amounts of antioxidants, it has a slightly bitter, citrus-like flavor which is very difficult to drink on its own,” says Amidor. “It also has diuretic properties, which if taken in large amounts, can lead to loss of potassium from your body, which is potentially dangerous.”
Jon Anthony is a world renowned dating coach and the founder of Masculine Development, a website specifically dedicated to helping men improve their personal, dating, and financial lives. After years of training men how to attract women, build muscle, and make more money, Jon created the "7 Strategies" program to help kickstart your journey to success. Jon firmly believes that every man should have control over his own life, and he created Masculine Development to share his passion with men who want success in all areas.
Dr. Smith applies this same idea to diet. He maintains that if you eat the same foods all the time, your body adjusts to that specific diet. Your metabolism stabilizes and fat accumulates as a result. By varying the types and quantities of food you eat, you’ll prevent your metabolism from slowing down and trick your body into burning more calories. In this way, diet confusion keeps your metabolism off-kilter and fuels your fat-burning engines.
Whether or not you’re specifically aiming to cut carbs, most of us consume unhealthy amounts of sugar and refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice, and sweetened breakfast cereals. Replacing refined carbs with their whole-grain counterparts and eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods. Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose.
"If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy pop and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder. While whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label.