Count calories. Knowing how the minimum amount of calories your body needs to function correctly will help you make your own personalized healthy eating plan and lose weight in a way that's quick but sustainable. Your individual calorie needs will vary based on age, gender, height, and activity level. There are online calculators you can use to determine the amount of calories you should be consuming each day.[6]


Avoid fad diets, diet pills, and "quick-fix" diet plans that severely restrict calories or food groups. Fad diets and techniques for rapid weight loss are not always effective, and some may be dangerous. Pills, powders, and diet programs that require extreme calorie restriction, total avoidance of entire food groups, or excessive exercise can be very hazardous to health. Pills and supplements are not monitored by the FDA and may not be safe. Unless you have a medical reason for avoiding a particular type of food, a balanced and varied diet is essential for adequate nutrition and healthy, steady weight loss. Diet pills and restrictive diet plans can cause nutrient deficits, organ damage, high cholesterol, and many other dangerous health problems.
About: Lindsey’s real. That’s it. Her blog, her writing style, her topics...they’re from a real person who shares her real experiences in a way that’s anything but dull. Lindsey’s posts are always chock full of photos to tell the story better, and range from fitness, to eating, to life lessons and more. Lindsey started her blog as a way to maintain a healthy, active lifestyle while remaining full and happy, but it has over the years morphed into a funny mashup of recipes, reviews, travel, pets and healthy living. (Be sure to check out her “best of” section — which includes titles of posts like “The Time I Almost Got Arrested.” You can figure it out from there).
Thank you so much, Kate! I’m not over the cravings for junk food! I try not to keep very much snack food in the house, because between-meal snacking is really my downfall, but I also don’t deprive myself. I always have Nutty Bars in my fridge, because I just love ’em. I also keep almonds, honey wheat pretzels, and hummus on hand for my salty cravings, I just really watch myself on the portion sizes. The other huge change in my eating was cutting out fast food. Those calories add up fast and I’ve found that I really don’t miss it. I prefer to splurge on an occasional nicer meal out than on more frequent fast food visits.
Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.
"Protein is great for fat loss. It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack. Good sources include chicken breast, tuna, eggs, milk and chickpeas. And if you’re finding it difficult to avoid snacks that are high in carbohydrates, try substituting them for protein shakes or bars. Remember also to opt for the lean sources of protein because some sources can be high in saturated fat."
Thank you so much for this article on carb cycling & weight loss for women! I found it tremendously helpful for personal reasons but also because I work with so many women (as a personal trainer) who encounter significant frustration when it comes to weight loss, health & hormonal status (the interplay among them). Your article seems to speak to mostly women of reproductive age or to women who are still menstruating. I also work with many women age 50+ and wondered what recommendations, if any, might you have to offer regarding carbs/carb cycling for peri-/menopausal/post-menopausal women? Thank you so much, Stefani – the info & wisdom you share on your blog & via your podcast (which I love!) are invaluable to me. I also totally dig your book and recommend it to other women all the time! I so appreciate the work you’re doing!
I love the idea of carb cycling and I tried it in the spring when I bought weight loss unlocked. With my Hashimoto’s condition, though, I really suffered during the low carb part of the cycle. I might try it again, and just do a lower carb diet during my last two weeks, but still keep it at 100-150g per day. It’s always a work in progress. Thanks for shedding more light on this!
No, we’re not telling you that you need a tummy tuck (although that would flatten your belly, we suppose). Rather, there are several common health conditions that can make your belly bulge and until you fix the anatomical issues underneath, nothing else can flatten it out. For instance, many women have a diastisis recti, or separation of the abdominal muscles, after pregnancy. In about 25 percent of these women, the muscles never quite come back together, leading to a permanent protrusion. Similarly, a hernia (congenital or from an injury) can also cause your belly to stick out. Both conditions can be resolved surgically.

Bites of things ‘here and there.’ Sure, you’re no longer eating cereal for breakfast or pasta as a side dish (WIN!), but do you occasionally have just a little taste of the dessert at a dinner party or order the breaded chicken and ‘try’ to scrape it all off? Do these occurrences happen often enough that it could be contributing to a weight loss plateau?


Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though they’re high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories’ worth of peanuts a day to their diet gained no excess weight at all.
I really needed this. Been on the keto woe for 4 weeks and haven’t really lost. I am feeling good and I haven’t had a hot flash since week 2!! I was having them at least once an hour! So, totally worth it even without the weight loss. Plus, I’ve had several people tell me that I’m looking really good. Only 4 pounds lost, and clothes are fitting the same, but will keto on and hope that I see a change in the scale. I have about 60 pounds to lose to get to a good weight for me. I’ve been keeping my carbs low, but haven’t really focused on macros, but will start fine-tuning them. Just wanted to get used to the very low carb woe before worrying about fine-tuning. Again, thank you so much for the encouraging article!

You don’t need to bust out the measuring cups to properly portion out your food: A serving size of meat is roughly the size of a deck of cards or the size of the palm of your hand. Your entire fist should be the size of a serving of veggies (although the more, the better!). A serving of fat, such as butter or coconut oil, should be the size of your thumb. Your carb serving should be no bigger than what can fit in your cupped hand. For other ways to eyeball your proper serving sizes, check out what portion sizes actually look like.
IBS, or irritable bowel syndrome, is the most common gastrointestinal disorder. IBS symptoms include nausea, diarrhea, constipation, stomach pain, and bloating—So. Much. Bloating. While the causes aren’t all known, it’s thought to be linked to lifestyle factors like diet, exercise, hormones, and stress. Sufferers often find that making changes in these areas eliminates or reduces their IBS (and their stomach circumference!). Here’s how these 10 myths about fat can keep you from losing weight.
HIIT elicits the same health benefits as steady-state cardio, but can lead to even greater improvements in body composition, glucose metabolism, blood pressure, and cholesterol levels.[1-3] And you definitely burn more calories when you do it! Additionally, the release of hormones like epinephrine increases with high-intensity exercise, which can help your body use more fat for fuel.[1]
Fitness and nutrition were my two focus areas, and I completed some sort of action for them each day. Fitness each day looked different, but it was usually an hour of busting my butt. If you’re a list person, this is a tangible action that can be “checked off your list.” In my opinion, nutrition is not as concrete. Again, if you’re a list person, it’s a little difficult because either you write things like “eat balanced, nutritious breakfast” or “don’t eat sweets” or whatever. It also lasts all day long instead of one hour. This category leaves a lot of room for improvement.

Just like your brain has pain sensors to tell you that the curling iron is hot, your brain has hunger sensors. Basically your brain is telling your stomach “we need nourishment” or in the case of the curling iron “hey, woman that’s hot stop touching it”. The only way to turn off hunger receptors is to feed your body the nourishment it needs to sustain itself… and yep you guessed it that means veggies! (7,8)
Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."
Can I comment on your endometriosis and weight loss? I am no expert, but what I found is that what helps is taking a probiotic to get your gut healed. I will kill the endometriosis and help you with loss. try a 15 strain probiotic. In south africa we have nature fresh that gives you a fresh probiotic per day and not expensive at all….just my piece of 5 cent…marli

Before I found you Stef I never knew the weight loss advice I was following from paleo gurus (I won’t name names!) was actually the very thing preventing me from losing weight. Then I found you and it all clicked. Before you my weight loss was up and down and up and down (130-145) for years. Now I am happily stable at around 123lbs, right where I feel I am meant to be.
Keeping a toothbrush handy can do more than polish up that smile (and counter the effects of all that belly-slimming garlic); brushing your teeth throughout the day can also help you ditch that belly fat fast. A study conducted a sample of over 14,000 participants found that brushing after every meal was linked to lower weight. That minty toothpaste flavor not only clashes with virtually every food, brushing may also trigger a Pavlovian response that tells your brain the kitchen’s closed.
Stop drinking sugary liquids. Sip on water, tea, black coffee or seltzer instead of soft drinks, juice energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week.[9]
Basically, the effect of exercise on our weight is vastly overrated. That’s why it’s only number 15 on this list. There are other things you need to take care of first. It’s not a good idea to eat bad food, drink sugar water (so-called “sports drinks”) or be on medications which force you to exercise for hours daily just to compensate. Metaphorically that’s like digging a hole, into which you put your ladder, on which you stand and paint the basement-level windows of your house.
I first met Roni in 2009 at the POM Harvest Blogger Tour. She's one of the "big" bloggers in the health blog community; I was really nervous to meet her in person. All my fears were put to rest the second I met Roni. She was warm, friendly, and fully committed to living the healthy and active lifestyle that she blogs about every day on Roni’s Weigh.

Last but certainly not least we have the DASH Diet. The DASH diet is a balanced diet similar to the Mediterranean diet. It is the result of research carried out in 4 medical centers and sponsored by The National Heart, Lung, and Blood Institute (NHLBI). The main purpose of this diet is to help you lower your high blood pressure through healthy eating practices and lifestyle changes. By eating healthy food and following an active lifestyle you also promote weight loss. It is a diet that can be really helpful especially for women over 40 and 50. The basic principle of the DASH diet for losing weight is the following:  first you need to calculate how many calories you need per day and then you must adjust the calories you consume and the calories you burn so that you constantly create a calorie deficit or ensure that you are not creating a calorie surplus. In other words you need to consume fewer calories than what you burn.
If you are on the birth control pill, it depends on which one. Some pills are just progesterone. if that’s the case then your insulin sensitivity may be a BIT hampered. If you have a progesterone/estrogen combination pill then its a bit less easy to tell how you may be experiencing hormone fluctuations and which is more dominant in you. If they are well balanced then I wouldn’t worry too much about taking care of them and would consider cycling the ‘normal’ way
Late night snacking is certainly not conducive to weight loss. So it is advisable to finish your dinner by 8 p.m. You can indulge in a cup of tea or frozen yoghurt if you need something sweet after dinner. But late night munching should be avoided as much as possible as whatever you eat gets stored in the body as fat. Brush your teeth after dinner to ensure that you do not indulge in snacking between 9 p.m. to 6 a.m.
Losing belly fat shouldn’t mean strict dieting or deprivation. “People often think that you have to eat certain foods or avoid certain foods [to lose weight] and in reality, it comes down to eating more of a balanced diet that is portion- and calorie-controlled,” says Zeratsky. “This allows your body to have enough energy to do what it wants to do while managing weight.”
Oh and Sara and I actually connected thanks to Pinterest! She had seen one of my posts on Pinterest and when she saw my website and read my weight loss journey, she saw that we had a lot in common. We emailed a bit, then talked on the phone, and we clicked instantly. It was, without a doubt, a God-led meeting and we have both been so blessed by every part of our friendship and business partnership!
Do the Mediterranean diet. Any diet will work at first if you consume fewer calories than you burn. This does not mean that the diet is necessarily sustainable or healthy, but you will lose weight in the short term. A plan like the Mediterranean diet may be able to help you sustain weight loss. It is based on the traditional ingredients and cooking styles of people living near the Mediterranean sea. Research has shown that people adhering to this diet have reduced risk of heart disease - plus it helps you shed pounds and look lean and trim.[15] Focus on eating the following foods (and eliminate bread, dairy, and processed foods):
Remember that in order to keep the pounds off and maintain your happy weight, you need to develop a healthy lifestyle. That means forming a routine and keeping up the habits so you can hang on to them for life. "I forced myself out of bed at 5:30 a.m. four to five times a week to run," says Erin Bowman who has kept off 69 pounds. "My first few were horrible. But I stuck with it, eventually trading my run-walk intervals for steady 45-minute jogs," she says.

Don’t let the kids from school bug you, don’t give them that powers, they are just ignorant and yes, also stupid. Try not to get depressed either, talk to your parents or even someone who you can trust so that they can also help you deal with this. Some kid are just really mean, but you will get over it, remember that because you are soooooo totally worth it! 🙂


A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the 20 Spicy Recipes That Fire Up Your Metabolism and watch those pounds melt away.
I am 29 years old and weight 149.80 lbs. I weighed 190 almost two years ago. I have been struggling trying to lose the last 25 lbs to reach my goal. My biggest problem is that I lose almost all of the weight from my upper body but none of the fat has budged from my under arm (jiggly arms), inner thighs, knees or calves. I’m at a lose as what to do now.
Rather than a long and low-intensity cardio workout, try the HIIT method of cardio: intense, fast-paced intervals that leave you completely exhausted after only a 20- to 30-minute session. This form of cardio training increases the afterburn effect, allowing your body to continue burning calories long after your workout is over. You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work different muscle groups—such as squats, push-ups and kettlebell swings.
A 2012 study also showed that people on a low-carb diet burned 300 more calories a day – while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually exercising. A later, even larger and more carefully conducted study confirmed the effect, with different groups of people on low-carb diets burning an average of between 200 and almost 500 extra calories per day.
Spoon Guru nutritionist Isabel Butler (MSc, ANutr) recommends that “the best way to reduce weight and maintain the weight loss is by simply eating a balanced and healthy diet, without refusing yourself particular foods… If you do cut out foods, you need to make sure your diet is still balanced and you are getting the nutrients your body needs from other sources.”  
About: Jess doesn’t blog as often as she used to, but every once in awhile she’ll pop in to share her latest life experiences, and, when she does, it’s sure to touch you deeply. Jess started blogging in 2013 to document her training for her first marathon, but quickly found that running ran in her veins. She uses it as a way to cope with life’s hardships and adventures — and takes her readers along a relatable journey as she does.
You may think you're vigilant about watching what you eat, but research shows that stolen bites and tastes can rack up a few hundred uncounted calories, which can put on pounds fast. Eating while distracted can cause mindless eating, too. When women who normally watched their portions had lunch in different situations, they ate 15% more (72 additional calories) while listening to a detective story, compared with when they ate alone and free of any distractions, found a study in the American Journal of Clinical Nutrition.
Carb crazy? Consider this: Refined carbohydrates, such as bread, potatoes and rice, create a surge in insulin that in turn drives down your resting metabolic rate, explains Aronne. "It's important to keep carbohydrates in your diet, but really focus on fruits, vegetables and whole grains, which have less of an effect on insulin levels," he explains. And when buying whole-grain breads and cereals, make sure the first ingredient listed is whole wheat, whole oat or cracked wheat.

You may think hand sanitizer will zap germs and prevent you from getting sick, but it could also be making you fat. Hand sanitizer contains triclosan, which researchers have found to be an “obesogen,” meaning it could cause weight gain by disrupting your body’s hormones. A study published in the journal PLOS One found that people who had detectable levels of triclosan in their bodies were associated with a 0.9-point increase in body mass index (BMI). If you’re really worried about germs, it’s best to rely on good ol’ soap and water.
Little treats keep you from feeling deprived, so every day, allow yourself a bit of something you love (aim for 150 calories each). This kind of moderation is the difference between a "diet" and a lifestyle you can stick with forever. For salon owner Caitlin Gallagher, who lost 125 pounds, that meant replacing her nightly bowl of ice cream with a square of chocolate; social worker Brittany Hicks, who lost 100 pounds, started baking mini versions of her favorite pies.
Why our programs get you fast results - safely. Fad diets don't work. Often fad diets are referred to a yo-yo diets because your body weight goes up and down with each and every fad diet you try. You may take the weight off (sometimes with unpleasant side effects) but, you don't have the tools to keep it off for good so your weight goes back up. With Herbal Magic, you will lose weight quickly, safely (with no unpleasant side effects) and keep it off. Each Herbal Magic weight loss program combines real food, personal coaching, and natural health products. It is the combination of these important elements that gives you weight loss results, quickly and safely. There are three steps to help you lose weight and keep it off, for good: We'll give you the tools to achieve: Fast, healthy weight loss Keeping the weight off Your personal goals We will provide a customized weight loss solution that will provide fast, long-lasting results for you. Guaranteed! Related sites with real life stories: http://imgur.com/a/4kKNf"
That’s because women tend to store more temporary fat in their bellies. “The fat stores are gained and lost,” says Lawrence Cheskin, MD, chair of the department of nutrition and food studies at George Mason University and director of the Johns Hopkins Weight Management Center. “By and large, belly fat comes off easier in the sense that it comes off first. That’s where a good amount of the fat is lost from.”
About: Sometimes, it’s okay to take a helping hand when it comes to weight loss. That’s exactly what the author of Banded Carolina Girl did. In 2012, she had lap band surgery and dropped from a size 30 to a size 12 and saw her BMI drop from 62 to 32. Two years later, she started a blog to talk about “the good, the bad and everything in between.” On her blog, you’ll find quick-hit posts offering inspiration and encouragement to not just lose weight, but also to learn how to love and accept yourself.
Can a food-loving chef lose weight? Tony of The Anti-Jared said yes, to the tune of more than 200 pounds. When he started coughing up blood and having other severe health problems in 2008, the chronic yo-yo dieter decided that he was finally losing the weight for good. And he's made good on that promise to himself. But his primary motivation for the weight loss and for keeping it off was so he and his wife could have another baby. Unfortunately the baby did not survive, but the poignant lessons he learned&mdas;and wrote about in his post The Butterfly—go far beyond losing weight for a loved one.

hi there! i found your site at a link from ben greenfield and love it! im confused because i read a post on his site about exercise and menstrual cycle and it said that the follicular phase is best for anaerobic work and luteal for aerobic which is the opposite of what you recommend. i guess i thought that hi intensity workouts rely more heavily on glycogen and wouldnt be done in a lower carb time. not challenging you, just truly curious what you think? thanks!

It sounds silly, but switching which hand you eat with can save you calories, and help boost weight loss. “It takes 15 minutes for your brain to realize that you’re full,” celebrity personal trainer Jay Cardiello told us in our article over 40 weight loss tips. “To give your mind time to catch up to your mouth, simply switch your fork to non-dominate hand. It may be frustrating, but it’s a simple and unnoticeable way to curb overeating and lose weight.”
And my motivation is people! I have a friend that goes to almost all of my gym classes with me, so I look forward to going just so I can see her! I found running buddies who go to races with me, so running a 5k is actually fun(ish) and it’s more of a social experience than physical torture. And my Fitbit helps me to be more conscious of my movement on a daily basis. I don’t know why, but those silly little flashing lights make me want to get my 10,000 steps in everyday!
Jennette Fulda is a writer, web designer, and weight loss blogger. Jennette used her blog (previously named Pasta Queen) as a place to stay motivated and hold herself accountable throughout her weight loss journey. At one point in her life, Jennette weighed 372 pounds before losing almost 200 pounds through a healthy diet and exercises program. In addition to her blog, she has also documented her journey in two books, a memoir titled “Chocolate & Vicodin: My Quest For Relief From The Headache That Wouldn’t Go Away”, and “Half-Assed”.
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