1 Increase your vitamin C intake.
Orange you glad we didn't tell you that you had to give up your favorite fruit to lose weight? On the contrary, opting for this vitamin C-rich citrus might just be the key to a slimmer body. Highly-cited research published in 2007 in the Journal of Nutrition reveals that increased vitamin C intake is related to decreased BMI and waist circumference. So go ahead and add some fresh fruit to your mealtime routine.
2 Stop snacking after dinner.
Start your weight loss journey by closing your kitchen for the night as soon as dinner's done. Research published in 2017 in the American Journal of Clinical Nutrition reveals that eating later at night is more closely associated with a higher body fat composition. If you want to nip this issue in the bud, set a specific time after which you stop eating for the day—preferably at least a few hours before you go to bed—and stick to it.
3 Work out before eating if you can.
While some fitness enthusiasts claim that getting in a pre-workout snack is key to their success, research suggests that the opposite is true. According to a 2017 study published in the American Journal of Physiology, eating before a workout may actually make it more difficult to lose body fat. So, whenever possible, get that workout in on an empty stomach; you'll watch those pounds disappear faster than you thought possible.
4 Do some HIIT.
Patience doesn't always pay off when it comes to weight loss. In fact, doing shorter, more intense workouts—like HIIT (high-intensity interval training)—is actually more effective at shedding fat. Plus, shorter and harder workouts increase insulin sensitivity and improve overall cardiovascular fitness, according to a 2011 review of research published in the Journal of Obesity.
5 And add weight training to your routine.
While many people assume that weight training will make them look bulky, adding some weights to your routine is actually a great way to slim down and boost your metabolism in one fell swoop. In fact, a 2017 study published in the journal Obesity found that obese adults who combined weight lifting and resistance training lost less lean muscle mass than those who combined weight lifting and aerobic training. Over time, this combination may increase a person's cardiovascular fitness while helping them maintain a more desirable (read: leaner-looking) body composition.
6 Invite a friend to join you for a workout.
Want to make your time exercising more enjoyable and lose more weight? All it takes is teaming up with a friend. In one 2015 study published in the British Journal of Health Psychology, researchers at the University of Aberdeen discovered that working out with a new exercise partner increased the number of exercise people engaged in.
However, this doesn't mean you have to enlist a drill sergeant to bark orders at you to get results. On the contrary, the researchers found that having an emotionally supportive workout partner further increased the amount of exercise study subjects got.
7 Invest in some personal training sessions.
Want to improve the outcome of your workouts? Try treating yourself to some personal training sessions—even if it's the virtual session to stay safe from the coronavirus. Research published in 2003 in the Journal of Sports Science & Medicine discovered that personal training both motivated study subjects and improved their exercise performance. Though personal training appears to be out of most people's budgets, many gyms will offer discounted group sessions or even free training with a new membership, so don't be afraid to inquire.
8 Try swimming.
Depending on when public pools and gyms reopen where you live, swimming laps is a great way to get your heart rate up without hitting the pavement. As cardiologist Luiza Petre, MD, explains: "Swimming is an amazing total body workout that can burn 400-500 calories per hour." Of course, only get in a pool when you feel it is safe to do so.
9 Get the right amount of sleep.
Shaving off those extra pounds might be as simple as sleeping your way to slim. In fact, according to one large 2006 study of more than 68,000 women published in the American Journal of Epidemiology, subjects who regularly slept five hours or less gained more than 2.5 pounds more than those who slept at least seven hours a night. However, that doesn't mean you should spend all day in bed since oversleeping is associated with an increased risk of obesity.
10 Get your partner to join you in your efforts.
Research published in 2018 in the journal PLoS One found that while couples largely have healthier habits than their single counterparts, they still tend to gain weight together. Fortunately, since couples tend to mimic one another's behavior—for better or for worse—getting your significant other on your team when it comes to weight loss can help you make some serious changes.
11 Turn off the TV.
As it turns out, our predilection for binge-watching has some seriously dangerous effects on our health. In one 2015 study published in the journal Nutrition, researchers determined that spending more than two hours a day watching television was significantly linked with increased consumption of fats and sugars (in addition to lower amounts of fruits and vegetables).
12 And when you do watch TV, skip the commercials.
A surprising ally in the battle of the bulge? Your DVR. Research conducted in 2013 at the Montreal Neurological Institute and Hospital The Neuro found a strong connection between food advertising and increased appetite. So when you're trying to harness your willpower, skip the ads.
13 Quit chewing gum.
If you think that chewing gum is helping you fend off your food cravings, think again. Contrary to popular belief, research published in 2013 in the journal Eating Behaviors revealed that chewing gum doesn't decrease hunger, but rather makes people less likely to eat healthy foods like fruit and may even have a deleterious effect on overall diet quality.
14 Start doing yoga.
Yoga may not be the biggest calorie-torcher out there, but that doesn't mean that you should discount it as a means of losing weight. In fact, according to 2016 research published in the journal Evidence-Based Complementary and Alternative Medicine, yoga can actually promote healthier eating behaviors in addition to increasing muscle tone and improving cardiovascular health.
15 Write down your goals.
It's easy to lose motivation when you're working out and not seeing immediate progress. But writing down your goals can help you stay the course. In one study conducted at the Dominican University of California in 2015, study subjects who wrote down their goals were significantly more likely to achieve them than those who simply kept them in mind.
16 Keep a food diary.
Journaling about your food can have a major impact in terms of how much weight you lose in the long run. Research from 2008 by the Kaiser Permanente Center for Health Research found that subjects who kept a food diary nearly doubled weight loss compared to those who didn't keep track of their meals.
17 Reach out for help online.
Don't have time to hit up an in-person weight loss meeting? Just go online. One study published in 2016 in The Lancet Diabetes & Endocrinology found that online behavioral counseling was effective at helping people slim down and maintain their weight loss over a 12-month period.
18 Address any underlying issues.
Emotional eating habits aren't going to fix themselves overnight. If you think that your weight loss is being hindered by emotional issues, then it's time to see someone and address those issues head-on.
"The most important part of weight loss is learning positive coping skills for handling the emotions beneath negative eating patterns," says Katie Ziskind, a licensed marriage and family therapist and owner of Wisdom Within Counseling in Connecticut. "If you only focus on food, you will lose weight but gain it back again. Compassionately, think about the emotions underneath the behavior of food choices, such as being angry, hurt, depressed, or even having experienced trauma. Usually, when people have eating issues, it's deeply connected to mood, emotions, and past trauma."
19 Snap some selfies.
Selfies could be the key to getting the body you've always wanted. According to 2017 research published in the Journal of Interactive Marketing, taking and sharing photos of your progress can help you hit your goals and maintain consistency as you try to lose weight.
20 Weigh yourself every single day.
While staring down the number on the scale may be scary, doing so on a daily basis can help you lose more weight in the long run. In one 2017 study published in the Journal of Behavioral Medicine, college-aged female students who weighed themselves daily lost more weight and body fat than those who opted for more sporadic weigh-ins.
21 Visualize your success.
Visualizing your success can actually help you achieve your goals, especially in terms of weight loss. One highly-cited study published in 1996 in the Journal of Sport & Exercise Psychology found that visualization helped weight lifters increase their muscle activity during a workout, indicating it may be key to getting a more effective burn—and, ultimately, slimming down faster.
22 Set small, attainable goals.
While it's nice to imagine losing three pounds per week, sometimes swinging for the fences can do more harm than good. Instead, try setting smaller goals, like hitting the gym every day for a month, or ditching that sweetened latte in the morning in favor of an iced coffee with a splash of milk. Having small, realistic goals rather than giant, unattainable ones ensures that you stay motivated and encouraged throughout your weight loss journey.
23 Take probiotics.
If you want to get your body in shape, start by improving the health of your gut bacteria. Research published in the British Journal of Nutrition in 2014 reveals that while the gut bacteria in obese individuals and thin individuals differ significantly, adding probiotics to a person's regular routine may help them increase their weight loss.
24 Decrease your stress leaves.
If you're eating well and exercising regularly but still can't lose weight, you might have your stress levels to blame. Per one long-term study published in the journal Obesity in 2017, the stress hormone cortisol was significantly correlated with increased waist circumference and obesity.
25 Stop smoking.
While many people assume that the nicotine in cigarettes has a metabolism-boosting effect or at least helps curb appetite, it turns out that the opposite is true. Research presented at the annual meeting of the Endocrine Society in 2015 reveals that quitting smoking actually improves metabolic performance.
26 Learn to accept your negative feelings.
As unpleasant as it may be to admit, sometimes you're just not going to be happy during your weight loss journey. However, instead of trying to suppress those feelings, it's better to accept them and move on. Research published in 2012 in the journal Eating Behaviors shows that accepting frustration can lead to greater success when trying to avoid certain trigger foods.
27 And work on feeling less guilty.
If you strongly associate certain foods with feelings of guilt, there's no time like the present to try to break that bond. While many believe that feeling guilty makes them more likely to abstain from unhealthier foods, one 2014 study published in the journal Appetite actually found that people who associated foods with guilt had less success losing weight over a three-month period than those who looked at sweets and treats as celebratory foods.
28 Snack on fresh pears.
An apple a day might keep the doctor away, but a pear will do just fine in a pinch, and that's because they pack a fibrous punch. If you're feeling tempted by unhealthy foods, pregame with a fiber-rich pear and you'll likely be satisfied enough to wait until the craving passes.
29 Brush your teeth more often.
If you want to signify to your brain that the time for eating has come to an end and make your favorite foods less palatable, busting out your toothbrush and some minty toothpaste might just be your best bet. One 2016 study published in Experimental and Therapeutic Medicine found that normal-weight people brushed their teeth after meals more frequently than their obese counterparts.
30 Surround yourself with like-minded people.
When you're eager to get healthy and slim down, it pays to be around people who already consider their health a priority. One oft-referenced study published in 2007 in The New England Journal of Medicine shows that obesity tends to spread among social groups—so if you're trying to slim down, spend time with your friends who are also eager to do the same.
EAT HEALTHY
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They will need to provide you with some basic information so that you can complete the application process:
Weight Management: Search to End Results Step by step Process
Step 1
Step 2
- SKU 4809 - 1: Ultimate program French Vanilla 1 Kit
- SKU 0194 - 2: Personalized Protein Powder 12.7 Oz.
- SKU 0366 - 2: Protein Bar Deluxe: Citrus Lemon 14 Bars per Box
- SKU 0364 - 2: Protein Bar Deluxe: Vanilla Almond 14 Bars per Box
Step 3
WEIGHT LOSS
MAINTENANCE
WEIGHT GAIN
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