If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you're tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.
Don’t buy your tickets to Bonnaroo just yet; the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40 percent.
Fennel, peppermint, and ginger have all been shown in research studies to have calming effects on the belly. They work by enhancing digestive enzymes so your food gets moved through your system faster. And faster-moving food means a flatter tummy. In addition, peppermint reduces cramping and gas, ginger helps with nausea and inflammation, and fennel is a diuretic to help you stop retaining water.
In terms of exercise, I kept working hard. Exercising was one of my priorities and so I fit it into my schedule every day, usually on my lunch break. I exercised 6 days of week, and the bulk of my exercise was focused on running with the occasional lifting or circuit (my amazing sister, Lindsay, a certified personal trainer, created lifting plans for me). It was important to me at this point in my journey to have a cardio-based plan and running seemed the most practical. I started running over the summer (it was a SLOW journey of gradually increasing the time and speed on the treadmill every day) so by the time it came around to fall I could actually go run on the roads and continue to improve my endurance. (Note: I am planning on writing a whole post about my relationship with running because it has grown into such an important part of my life. Running used to be extremely hard and I hated it but stuck with it because I knew it would be good for me, but now I love it and the way it makes me feel).
And now add to this the ketosis piece that makes solving this puzzle even more complex. Is a calorie still a calorie if cutting carbohydrate to the point of inducing nutritional ketosis reduces appetite, allowing the same level of satiety with a reduced energy intake? (Boden 2005) Does the keto-adapted individual feel the same need to reduce spontaneous physical activity while losing weight? What might a barely measurable increase in energy expenditure in a short-term study translate to over a longer duration? Theoretically, just a one hundred Calorie per day deficit translates to 10 pounds of body fat lost over a year.
Of carbs and protein, that is. Carbs certainly aren’t the enemy; you can totally enjoy carbs and still lose weight. The trick is to choose something complex (like brown rice, quinoa, or whole grain bread) or something refined (like white rice, white pasta, and white bread), and pair it with a protein. So if you’re having crackers for a snack, make sure you also eat some almonds or a stick of string cheese. “I always incorporate a protein and carbohydrate at every meal,” Jim White, RD, ACSM Health, and owner of Jim White Fitness & Nutrition Studios told us. “It can curb your appetite and it slows down the glycemic index of some of your higher sugar foods.”
“If there’s one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, it’s weighing yourself every day on a scale,” says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20lbs or more and kept it off for at least six years. “Don’t obsess over the number,” she says, “but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately.”
I am mid 40s and already going through perimenopause phase sinc last year. Seems like I gained suddenly body fat even exercise with HIIT, cardio and weight lifting. I eat clean, no sugar, no flour and processed food. I assume it is to do with my hormone change. I have light period and shorter now these days. Still experiencing mood swings, breast tenderness, bloating and weight gain, hungry for sweets and salty before period. I try to find any articles about carb cycling for women who go through perimenopause phase but can’t find them.
The South Beach Diet was developed by clinical cardiologist Dr. Arthur Agatston and puts some signature spin on a classic low-glycemic index diet. Developed for patients with heart health in mind, the diet seeks to eliminate spikes in blood sugar levels by removing most carbohydrates from your diet (refined flours, pasta, etc.). Once the body has eliminated spikes in blood sugar, complex carbohydrates are slowly reintroduced into your diet and you stay in this phase until you reach your target weight. By the end of the diet, you’re allowed to eat all foods in moderation—even sweets! Though this third phase of the diet recommends some precautions, they aren’t very intrusive on your everyday life.
Like I said, all of this revamped progress started in August and the weight loss was slow. Slow like an average of 1 pound a week. Some weeks I would lose 1 or 2 pounds and other weeks I would lose nothing. For a while, I didn't notice any physical changes and if it wasn't for the fact that I was standing on a scale looking at a different number, I wouldn't have any guessed my body was changing. The biggest change for me during this time was not what my body looked like, but what it felt like. I noticed the food I ate (in combination with my work outs) left me with more energy. I felt less sluggish and more ready to take on the day. Completed workouts and nutritious choices filled me with confidence and empowerment.
Hi Gary! Thank you for the nice comment, Sorry it took so long for me to reply. I understand about seeing pictures of yourself and it’s wonderful that it motivated you. For a lot of people it doesn’t. It didn’t for me for years. Until one day, I was digging in my drawer and I found a picture of me and I couldn’t believe my eyes! My family said it wasn’t me, well it was me! I recognize my shoes and handbag anywhere! I keep that picture on my fridge, and when the urge to eat hits, I look at it, breath and ask myself,am I really hungry?
Jennifer, I am a little different than you. I have always been a big girl and right now, I am near 200 pounds. I am about 5’3 and I’ve always had trouble losing weight. I’m actually very athletic. I love to play sports and I’m good at them, but I hate running. I also splurge a lot. it’s a bad habit of mine to snack when I’m bored. I’m a recent college student and eating healthy is difficult, not to mention exercise. since I live on the fourth floor, I try to take the stairs only. I’m pretty good about that. I have a slow metabolism and I have no sense of calorie counting. I’m desperate for help, but I need to concentrate on my studies. what advice can you give me?
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And maybe a new mattress, because it’s not just the amount of time you spend sleeping that keeps you lean, it’s also the quality of your sleep. Fat cells in your body produce a hormone called leptin that helps the body keep track of how much potential energy (i.e. fat) it has stored. But leptin is only produced during certain stages of sleep. Miss out on those stages because you’re not resting soundly enough, and you’ll disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you’ll end up storing calories rather than burning them.
I’ve lost 27 pounds in 6 months. I have plateaued at this weight for nearly 2 months. I have hypothyroidism. I take levothyroxine and provostatin for cholesterol. I eat chicken, fish and fresh vegetables. I limit red meat. I eat no dairy except cream in my coffee. I use mayo and butter sparingly. I have lost an inch off my waist since I have plateaued so I’m looking for alternatives to help weight loss progress. Thanks in advance.
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.
I lost my weight by only optimizing my diet. I changed what I ate dramatically and literally melted the weight off. I remember waking up on the fourth day after starting this in complete amazement by the fact that my fingers felt skinny. I’m not sure if it was the amount of salt I ate or what, but my fingers and hands have felt fat for the last year – this alone was enough to keep me going. For the sake of this overview, I will not go into any detail on supplements (as I have yet to learn much about them), and will only briefly touch on exercising. Instead, I’ll focus on optimizing diet for rapid weight loss.
First of all thank you very much for your valuable comment. I am sure you do agree that the Mediterranean diet and Dash diet are not considered as ‘fad diets’ but they are among the healthiest diets to follow with many benefits besides weight loss. As far as the other 3 diets is concerned (17 day diet, slim-fast and dukan diet), they are included in the list because they are better than other commercial diets in many aspects and if followed for a SHORT period of time can generate results.
3) In our recent blog post on NK and appetite, we point to newly published studies showing how low-grade inflammation can change the brain’s response to signals from hormones like insulin and leptin. In our on-going study with Dr. Hallberg at IUH, we have reported large and consistent reductions in two inflammation biomarkers (CRP and WBC count) at baseline and 1 year in the ketogenic diet group, which adds another level of complexity to the metabolic responses to various levels of dietary carbohydrate intake.
"If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy pop and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder. While whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label.
SOURCES: WebMD Feature: "With Fruits and Veggies, More Matters." 2005 U.S. Dietary Guidelines. Elizabeth Ward, MS, RD, author, The Pocket Idiot's Guide to the New Food Pyramids. Elaine Magee, MPH, RD,author, Comfort Food Makeovers. Brian Wansink, PhD, professor and director, Cornell Food and Brand Lab, Ithaca, N.Y.; author, Mindless Eating. Barbara Rolls, PhD, professor of nutritional sciences; and director, laboratory for the study of human ingestive behaviors, Penn State University; and author, The Volumetrics Eating Plan.
Lisa began Workout Mommy in 2007. Back then, she was a busy mom of two who found out that continuing her pre-motherhood commitment to health and fitness wasn’t as easy as she thought it would be. Now a single mother of four, she admits it’s even hard to find the time to commit to fitness. She writes her blog to inspire others to make that time, and holds herself accountable for finding it as well. Visit the blog.