1 Focus on whole foods.
Despite what you have been lead to believe, losing weight isn't about going on some fad diet, depriving yourself of food, or eating low-calorie processed meals. In fact, Cynthia Sass, MPH, RD, contributing nutrition editor for Health and practicing performance nutritionist, says it's quite the opposite.
"In addition to being completely unsatisfying, diet foods can wreak havoc with your appetite, trigger inflammation, alter the healthy bacteria in your gut tied to weight management, and overtax your immune system," Sass wrote in an article for Health."Research also shows that switching from processed foods to whole foods increases calorie burning, meaning that eating real food may help you lose weight even without cutting your calorie intake (an outcome I have seen many times)." And for more methods, you should steer clear of, check out 45 Unhealthy Weight Loss Tips Experts Say to Avoid at All Costs.
2 Eat more chocolate. (Seriously.)
Good news, chocoholics, Sass says eating dark chocolate, which has inflammation-fighting antioxidants, should be a part of your daily routine. And according to 2012 research published in the Archives of Internal Medicine, individuals who regularly consume chocolate are thinner than those who abstain.
3 Boost your vitamin D intake.
Whether you're getting it via the sun or via supplements, a little vitamin D goes a long way when it comes to losing weight—not to mention its important role in fighting against the coronavirus. Research published in 2014 in the American Journal of Clinical Nutrition found that overweight individuals with inadequate vitamin D levels in their blood who adequately increased their vitamin D levels lost more weight and more body fat than those who dieted or exercised alone. And for the signs to look for regarding how much of the nutrient you are getting, check out 20 Symptoms of Vitamin D Deficiency, According to Medical Experts.
4 Catch some early morning rays.
Not a naturally early riser? Well, if you're looking to lose weight—and get some naturally sourced vitamin D—you might want to become one. In 2014, research published in PLoS One found a link between exposure to early morning sunlight and lower BMI, so maybe the early bird really does get the weight loss worm.
5 Buy some at-home equipment.
While gyms will open up eventually, now's the time to invest in some fitness equipment in your home or at the park. Consider basic items like weights, a yoga mat, a mini stair-stepper, or a foldable treadmill. Having items like these on hand makes it more convenient for you to work out, while staying clear of the germ-filled gyms. And for an idea on how to get fit at home, check out 23 Easy At-Home Workouts You Can Do During Quarantine.
6 Eat more frequently.
Think skipping meals is the key to a slimmer body? Think again. Research published in 2012 in the Journal of the American Dietetic Association revealed that eating more frequently—specifically eating three meals and two snacks in a 24-hour period—is positively associated with weight loss and weight maintenance. And if you are putting on the pounds and can't seem to figure out why to check out 13 Surprising Things That Might Be Making You Gain Weight.
7 Eat at the same time every day.
Healthy vegetarian dinner. Women in grey jeans and sweaters eating fresh salad, avocado half, grains, beans, roasted vegetables from Buddha bowl. Superfood, clean eating, dieting food concept (Healthy vegetarian dinner. Women in grey jeans and sweaters.
If you want to lose weight fast, then one of the easiest things you can do is make a meal schedule for yourself and stick with it. "When people stick to a meal pattern, they rarely overeat," explains Julie Upton, MS, RD, co-founder of Appetite for Health. "Stick to eating three meals a day and two snacks. Don't graze all day and don't skip meals."
8 Shorten your eating windows.
If you're forcing yourself to eat breakfast when you're not hungry or you find yourself grabbing dinner when bed sounds like a more appealing option, you may be doing yourself a disservice. According to 2014 research published in the journal Cell Metabolism, time-restricted eating is associated with a reduced risk of obesity, with or without calorie restriction. Even better, it's also associated with a reduced risk of metabolic disease, even when you take a break from it on weekends. And if your progress in becoming more fit has come to a halt, check out How to Overcome a Dreaded Weight Loss Plateau, According to Experts.
9 Always eat breakfast.
"The first (and most important) meal of the day sets up a pattern of eating that values health and energizes you for all your fun in the sun," says Eric the Trainer, a physique expert and host of Celebrity Sweat. And on days when you plan to exercise, breakfast can be especially beneficial. Per one 2018 study published in the American Journal of Physiology-Endocrinology and Metabolism, eating breakfast before a workout prompts the body to burn carbohydrates and digest food more quickly afterward. And for more on the importance of the first meal of the day, check out Study Says Skipping Breakfast Can Significantly Shorten Your Lifespan.
10 Add some yogurt to your meal plan.
Not sure what to eat for breakfast? Yogurt is always a delicious and healthy option. In one revealing 2005 study published in the International Journal of Obesity, subjects who added yogurt to their meal plan lost significantly more weight and inches off their waist than those who abstained.
11 And don't forget about eggs!
Start your day off right with a delicious veggie-packed omelet. In one 2009 study published in the International Journal of Obesity, individuals who ate eggs for breakfast lost more weight than those who ate a bagel with a similar number of calories. Plus, despite their reputation for being bad for your cholesterol, research now suggests that most healthy people can safely eat up to three eggs a day without risking their health.
12 Make wine your drink of choice.
While slamming cocktails is certainly no recipe for weight loss, the occasional glass of wine might be. In fact, one 2010 study published in JAMA reveals that healthy women who drank wine in moderate amounts were at lower risk of becoming overweight than those who abstained from booze altogether.
13 Snack on some grapefruit.
Try eating a zesty grapefruit in lieu of your usual go-to breakfast pastry a few times a week. In one 2006 study published in the Journal of Medicinal Food, study subjects who added grapefruit, grapefruit juice, or a grapefruit supplement in pill form to their diet lost significantly more weight and reduced their insulin resistance when compared to a group given a placebo.
14 Enjoy full-fat dairy products.
While it may seem counterintuitive, ditching low-fat dairy in favor of the full-fat stuff may actually help you lose weight. In fact, 2013 research published in the Scandinavian Journal of Primary Health Care showed that individuals who regularly ate full-fat dairy products had a lower risk of developing harmful belly fat than those who opted for low-fat dairy instead.
15Snack on some strawberries.
Who says that sweet snacks are off-limits when you're trying to shed some pounds? The right ones, like strawberries, may actually improve your weight loss efforts. In fact, not only are strawberries an excellent source of antioxidant pigment resveratrol, which has been shown to mitigate some of the effects of a high-fat diet, they may also help you get more active. In one 2017 study published in the journal Nutrients, strawberries specifically reduced pain and inflammation in obese adults with osteoarthritis in their knees.
16 Cut up some watermelon.
Watermelon is a wonderfully sweet summer fruit that's as trimming as it is tasty. That's because the food is "90 percent water and low in calories" and "will fill you up without the negative consequences," says Jamie Hickey, a certified personal trainer, and nutritionist.
17 add ginger to your meals.
A little ginger in your meal plan could result in some major weight loss. That's because, according to 2010 research published in the Annual Review of Nutrition, ginger has an effect against both insulin resistance and obesity. However, not all forms of ginger are created equal (we're looking at you, ginger snaps), so make sure you're using it in its whole, unprocessed form whenever possible.
18 Buy blue plates.
If slimming down is at the top of your to-do list, you may want to invest in some new flatware. Eating off plates in colors that contrast with your food can actually help you eat less, according to a 2012 study published in the Journal of Consumer Research.
Researchers found that individuals who ate foods similar in color to the plate they were eating on—like pasta with tomato sauce on a red plate—ate 30 percent more than those whose food contrasted with the dish they were eating it from. And since there aren't many blue foods out there, blue plates are a great place to start your weight loss journey!
19 Invest in smaller dishes.
If you want to win big in terms of weight loss, then go small when it comes to your plates. One 2016 review published in the Journal of Consumer Research found that doubling the size of a person's plate when they were serving themselves food was associated with them serving themselves 41 percent more food.
20 Wear outfits that make you feel good about yourself.
The next time you're feeling unmotivated to go to your spin class, try putting on one of your favorite pairs of workout leggings. According to one 2012 study published in the Journal of Experimental and Social Psychology, the clothing we wear is significantly tied to what we do in those clothes, so a great workout outfit may actually help motivate you to hit the gym.
21 Swap popsicles for frozen red grapes.
Popsicles may be a summer staple, but they're loaded with sugar and other ingredients that threaten to derail your diet. So, instead of those refined sugar-laden treats, enjoy some frozen red grapes instead. Not only will they help satisfy your sweet tooth, but they're filled with resveratrol (that's the beneficial antioxidant found in red wine), which has been shown to reduce weight gain associated with a high-fat diet.
22 Sip some green tea.
Start your morning with a cup of unsweetened green tea and you might just find yourself meeting your weight loss goals in record time. Research published in 2009 in the International Journal of Obesity found that the combination of caffeine and epigallocatechin gallate—an antioxidant abundant in tea—had a positive influence on both weight loss and weight maintenance.
23 Start your day with coffee.
If you're trying to lose weight, you'd be well-advised not to eliminate this common morning pick-me-up from your diet. According to 2010 research published in Food Science and Biotechnology, caffeine stimulates the nervous system, which can send direct signals to fat cells telling them to break down fat. Just make sure you're skipping the added sugar, which can quickly turn a healthy habit into one that causes you to pack on the pounds.
24 Swear while you work out.
When you can't stand to do one more rep or run even one more minute, tell the fitness gods how you really feel with some well-chosen profanity. That's right: Cursing might just help you get healthier. In one 2018 study published in the journal Psychology of Sport and Exercise, swearing increased an athlete's power and strength during a workout.
25 Eat carbs later in the day.
While many people assume that eating carbs close to bedtime is a bad thing, research suggests the opposite may be true. According to a 2014 study published in the British Journal of Nutrition, eating carbohydrates at night can actually help reduce your appetite, so don't be afraid to grab that box of crackers before bed!
26 Walk whenever possible.
Want to boost your weight loss? Start by leaving the car at home. Research published in 2012 in the American Journal of Preventative Medicine shows a significant link between commuting by car and increased weight gain, even among those who are otherwise physically active. So, if a distance is short enough for you to walk and you're physically able to do so, go by foot whenever possible.
27 Ditch the diet soda.
Even though diet soda is typically non-caloric, it can still have a serious effect on your weight and overall health. Research published in 2015 in the Journal of the American Geriatrics Society found that diet soda consumption is associated with increased waist circumference and abdominal fat.
28 Increase your water intake.
Sipping some water throughout the day is one of the easiest ways to shave off some excess weight. A review of research published in 2016 in Frontiers in Nutrition confirmed that increased water intake is positively associated with weight loss—so before you grab a snack, make sure you're not mistaking that thirst cue for a hunger pang.
29 And start every meal with a glass of water.
Reach for your water glass before you reach for your fork. In one 2015 study published in the journal Obesity, subjects who drank two glasses of water prior to meals lost 2.87 pounds more than those who dug right in.
30 Make more time for meditation.
A little more om in your daily routine could mean a lot less weight on your body over time. In one 2017 study, researchers at McGill University found that mindful meditation helped people lose weight and keep it off over time. This is likely due to the fact that mindfulness can contribute to healthier, more present mealtimes and can help lower stress levels that contribute to impulsive eating.
31 Put on some mood lighting during dinner.
Make every meal a bit more romantic and healthier with some low lighting. One 2012 study conducted at Cornell University found that lower lighting reduced the total number of calories consumed by 18 percent.
32 Lighten up on the salt.
While salt may not be calorically dense, it can still have a significant effect on your weight loss—or lack thereof. In fact, one oft-referenced 2006 study published in the journal Progress in Cardiovascular Diseases found a strong correlation between salt and rising obesity rates.
Not only that, but the same study found that when subjects reduced their salt intake by 30 to 35 percent over a 30-year period, their mortality risk due to stroke and coronary heart disease decreased by 75 to 80 percent.
33 Bring on the black pepper.
When you're throwing together your spice rub for your juicy steak, make sure to include a hefty serving of black pepper. The same 2010 study published in the Annual Review of Nutrition found that black pepper had both inflammation- and obesity-fighting properties. Plus, the spice adds flavor without adding too many calories!
34 Eat more avocado.
All jokes about avocado toast and millennials aside, eating some avocado on a regular basis is actually a pretty great decision, especially in terms of your weight loss. In one study published in 2017 in the Internal Medicine Review, avocado intake was associated with better overall dietary quality, lower BMI, and lower waist circumference.
35 Prioritize quality, not quantity.
If you want to lose weight and keep it off, it's time to start focusing on how nutritious the food you're eating is rather than trying to whittle your portions down as much as possible. In fact, in one 2018 study published in JAMA, individuals who prioritized eating more vegetables while reducing their intake of processed food lost substantial weight, even when they weren't counting calories.
36 Stop sleeping in.
While getting inadequate sleep can certainly derail your weight loss success, so too can sleeping in until noon. Research published in the journal Obesity in 2011 found that late sleepers added 248 calories to their daily meal plan as compared to early risers, despite the fact that they were awake for a shorter amount of time. Worse yet, they ate double the amount of fast food and fewer vegetables than those who got up early.
37 Look at pictures of food before you eat.
Before you succumb to your cravings, you might want to scroll through some food photos on Instagram. Research published in 2014 in the Journal of Consumer Psychology reveals that people enjoy food less after looking at pictures of a similar meal. So if you're trying to reduce your cravings, facing them in photo form might just be your best bet for maintaining your willpower.
38 Sleep in a cooler room.
Dropping a few pounds during bikini season might be as easy as keeping your bedroom cooler. In one 2014 study published in the journal Diabetes, setting the thermostat to 66 degrees for 10 hours a night increased study participants' metabolic activity by 10 percent in just one month.
39 Get some natural light.
Now that it's summertime, you'll want to take advantage of all that natural sunlight—just make sure to abide by proper social distancing guidelines. One 2017 study published in Scientific Reports found that fat cells exposed to light stored less fat than those kept in the dark. However, just because a little light is good for you doesn't mean you can't overdo it: More than 15 minutes a day without sunblock can increase your risk for skin cancer, so be careful!
40 Bypass the beer.
Beer is a weight loss nightmare. As Eric the Trainer jokes, "a six-pack could be killing your six pack." In fact, one 2014 study published in the American Journal of Public Health found that the association between alcohol consumption and weight gain was strongest among men, who are more likely to favor beer (which is high in cholesterol and carbs).
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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