To prep his patients for success, Dr. Seltzer tells them to plan around a large evening meal by eating a lighter breakfast and lunch—NBD since most people who eat a meal before bed tend to wake up feeling relatively full, he says. Research suggests balanced bedtime meals may also promote steady next-day blood sugar levels, which also helps with appetite regulation.
The reason we’re suggesting 45 minutes instead of the typical 30 as one of the easy ways to lose weight is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating. Here are 20 hidden reasons your diet isn’t working.
Cruciferous veggies are one of the healthiest vegetables you can eat, but unfortunately they’re also the ones most likely to cause your tummy to inflate. Thanks to raffinose, a compound that produces extra gas as it breaks down, broccoli, cabbage, cauliflower and the like can seriously increase your waistline. But don’t ditch them forever. Just save them for meals where you can wear loose pants. Here are other surprising foods that cause gas.
Belly fat is, in fact, the colloquial term for abdominal fat. According to medical experts, belly fat can be potentially dangerous. Excess of it can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. You need to combat this problem before it gets too late.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:
A calorie isn’t always a calorie. Eating 100 calories of high fructose corn syrup, for example, can have a different effect on your body than eating 100 calories of broccoli. The trick for sustained weight loss is to ditch the foods that are packed with calories but don’t make you feel full (like candy) and replace them with foods that fill you up without being loaded with calories (like vegetables).
If you want to lose weight, you’d better avoid special “low-carb” products that are full of carbs. This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. They’re full of carbohydrates. Don’t be fooled.
The diversity in tools and strategies that work for people is nicely illustrated by the National Weight Control Registry (NWCR), which, since 1994, has collected data on people who have lost 30 pounds or more and kept it off for at least one year. If you take a look at some of their findings, you’ll see some commonalities in various behaviors and strategies (such as increasing eating breakfast every day, watching fewer than 10 hours of TV per week, and weighing themselves regularly). But rather than looking at the NWCR’s data as a how-to guide—after all, these are the behaviors that correlate to weight loss, we can’t know if they’re the ones that caused weight loss—look at it as further evidence that there’s no one right way to live to lose weight and keep it off, and that finding the thing that will work for you is a personal journey, specific to you.
Ultimately, long-term weight loss requires some short-term behavior change and healthier habit formation. That's why we created our Good Housekeeping Nutritionist Approved Emblem, which exists to help turn smart food choices into healthier eating habits. All GHNA foods and drinks make it easier to find — and eat — good-for-you foods without additional time, effort, and cost. We target the lifestyle-related factors that make healthier eating hard, and find simple but creative solutions that actually work! Look for the emblem on labels wherever you shop for food.
You know the drill: Replace refined, overly processed foods with more natural, whole foods. Sure, all foods fit, but they don’t all fit equally. Here’s why: Every time you eat, your metabolism increases as your body works to process your meal. Studies that compare the metabolic boost of calorie-matched whole foods to processed ones find that your body can burn up to 50 percent more calories after a meal made with more real food ingredients compared to a similar meal made with more processed fare. The fact is, your body has to work harder to break down whole foods in order to grab the raw materials it needs so if you exist on a lot of packaged foods and fast foods (think: chips, donuts and drive-thru fare), it’s going to be tougher to lose weight and keep those pounds from coming back.
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.
Stavrou, S., Nicolaides, N. C., Papageorgiou, I., Papadopoulou, P., Terzioglou, E., Chrousos, G. P., … Charmandari, E. (2016, July 31). The effectiveness of a stress-management intervention program in the management of overweight and obesity in childhood and adolescence. Journal of Molecular Biochemistry, 5(2), 63–70. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996635/
When the going gets tough (and it likely will from time to time along any weight loss journey), it’s important to realize that a host of non-food factors can make losing weight difficult, explains board-certified obesity medicine specialist Spencer Nadolsky, D.O., a diplomate of the American Board of Obesity Medicine and author of The Fat Loss Prescription. Hormones, genetics, and, ultimately, metabolism are three big ones, he says.
This drug is an injected variant of a satiety hormone called GLP-1. It slows down how quickly the stomach empties and tells the brain that you don’t need to eat yet – a great idea for losing weight. As a bonus this drug works fine while one is on the keto diet and it works even better with intermittent fasting – for a rapid weight loss with no hunger.
Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.