Salt, in moderation, is a good thing—the mineral is necessary for a healthy heart and brain. But too much salt and you’ll retain water, bloating up like a water balloon. Cutting salt is one of the primary ways to drop extra water weight (one reason you may see a big weight loss when starting a new diet!). Move the salt shaker off your table so you’ll get out of the habit of routinely salting all your food. Then if you taste your food and still really want salt you can still stand up and get some. For more weight loss benefits, add these fat-burning foods to your plate to help you lose weight.
Burn more energy as heat. Expose yourself to cold temperatures regularly to make your body burn off more energy as heat. Drink ice water, take cold showers, keep your bedroom cool, or hold an ice pack to your upper back. Eating spicy foods also makes you produce more heat- having a slice of cold cut meat sprinkled with cayenne pepper right before a cold shower can significantly accelerate fat burning.
Our gut microbiome controls far more than we give it credit for, which is why having your gut colonized with beneficial types of bacteria is so important. One way to do this is by taking a probiotic supplement. You can also make these 12 foods that boost good gut bacteria part of your everyday diet. Not only will this help you get sick less, feel happier, and ease digestion but it can also help you de-bloat, flattening out your tummy in the process. Try these home remedies to lose belly fat.
Belly fat is is different from fat elsewhere in your body. The extra weight some people carry around their waists, arms, and love handles isn’t the same — that’s subcutaneous fat, which sits beneath the skin and is relatively harmless, according to Harvard Medical School. The stuff in your belly, visceral fat, lodges deeper down, around your abdominal organs. It's metabolically active tissue that actually functions like a separate organ, releasing substances into the rest of your body that, in excess, can increase your risk of disease.
Eating less does more for weight loss than exercising more. Consider putting the money you’d spend on a gym membership toward healthy groceries, instead. “Trying to exercise your way out of your weight problem is very difficult (because) it’s very hard to exercise that much,” explained Dr. Aronne. Burning about 3,500 calories equals one pound; someone weighing 150 pounds walking for an hour would burn around 250 calories. “You really need to cut down on calorie intake to lose the weight. Exercise is better at preventing weight gain.” The recommended daily diet is around 2,000 calories, but if you want to lose weight, Dr. Avigdor Arad, the director of the Mount Sinai Physiolab, suggests that women consume between 1,200 to 1,500 calories a day on average, and men between 1,500 and 1,800 calories. But visit your doctor to see how your own metabolism, family history and any medications you’re taking could be influencing how easily you gain and lose weight, and what your nutritional needs are. “There is a lot of variation,” he said.
You already know to get your dressing on the side because restaurants tend to drown salads with too much. But instead of pouring it on or even dipping the leaves in, do the “fork dip.” Stick the tongs of an empty fork into the dish of dressing before skewering any salad. You’ll be surprised by how much flavor you’ll get, but with way fewer calories. Next, check out these 30 tiny diet changes that can help you lose weight.
Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.