Fiber is found in beans, nuts, seeds, fruits, veggies, and whole grains and foods rich in fiber tend to lend themselves to weight loss. At the moment, just 10 percentof Americans are hitting fiber targets of around 25 grams per day. Studies that track what people eat over time suggest that there’s a connection between weight and fiber intake, with higher fiber intakes linked to lower body weights (the reverse is true, too). One review of 12 studies found that supplementing the diet with more soluble fiber helped people slim down. Another year-long study found that people who followed the simple suggestion to eat 30 grams of fiber each day lost about 5 pounds.
Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.
In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control RegistryExternal* found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.
Remember that it takes a 3500-calorie deficit to lose one pound of fat. That is, you have to either burn off 3500 calories through exercise or eat 3500 calories less than you burn in a week. Break this up into daily limits. To burn 3500 calories a week, you should aim to have a 500 calorie deficit every day. For example, you can exercise to burn 250 calories and cut 250 calories from your diet.
Mindfulness matters. “If you slow down and stop just mindless eating, you often realize you don’t need to eat as much as you thought you did; you’re already full,” said Dr. Steinbaum.” Part of this is watching portion sizes, which have ballooned in restaurants over the past 40 years, leading adults to consume an average of 300 more calories per day now than they did in 1985. Did you know that one serving of bread is actually just one slice? Or one serving of pasta or rice is just half a cup? And a serving of cheese is only two ounces, or the size of a domino? You’re probably eating much more than you realized. “There have been multiple studies that see keeping a food journal is effective,” said Dr. Steinbaum. “When you start paying attention, you can really see what you’re doing.”
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.
The scale is not necessarily your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semi-starvation (calorie counting), as your body may want to restore lost muscles etc. Starting weight training and gaining muscle can also hide your fat loss.
And that’s not just the junk food sabotaging your diet, or the time suckers keeping you from working out. We’re also talking about the fad diets, fitness trends and questionable studies that have made reaching and maintaining a healthy weight more confusing than ever by promising this superfood or that super intense workout is the quick fix to tip the scale in your favor. (They’ve also spawned a $66 billion weight loss market.)
“As your body’s perception of stress increases, cortisol, often called the stress hormone, is released from the adrenal glands,” explains Nana Yaw Adu-Sarkodie, MD, a board-certified family physician practicing home-based care in Baltimore. “Normal levels are released when you wake up in the morning or during exercise. Chronic stress can lead to increased cortisol and other stress hormones, leading to increases in sugar in the bloodstream, weight gain, digestive issues, depression, and a host of other health effects.”
Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. They may be added back, such as in “enriched” bread.
Whole foods include fruits, vegetables, beans, nuts, seeds, whole grains, eggs, seafood, chicken and so on. Food philosophies may differ around which of these foods to emphasize, but that’s okay, since the evidence shows that there isn’t a single best way to lose weight. The goal is to select an approach that feels sustainable to you. If you can easily live without pasta, perhaps a low-carb method centered around veggies and quality proteins, like seafood, chicken, and lean beef would be a good fit. Vegans and vegetarians can lose weight by choosing fruits, vegetables, whole grains and plant proteins. Nut lovers may do well shedding pounds with a Mediterranean-style menu. Whatever diet appeals to your appetite and way of life, focusing on whole foods is something that all plans promote.
In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: some diets don’t work at all and none of them work for everyone—our bodies often respond differently to different foods. But while there’s no easy fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, curb emotional triggers to overeating, and achieve lasting weight-loss success.
You might not find the motivation to burn away all that fat if you don't have the muscles to show off underneath. A well-rounded, symmetrical weightlifting program will build your muscles and make them something to be admired. Choose a split workout, or an all-body workout, and work out three to four times a week. Work all major muscle groups, and leave 48 hours between working the same muscles to prevent overtraining. Another benefit of weight training is the boost it gives your metabolism.
"Feeling stressed can wreak havoc on our bodies. It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly."