One of the easiest ways to burn some extra calories is to get up from your chair at work; standing burns 50 more calories per hour than sitting, according to a British study. If you are lucky enough to have a standing desk, make sure you utilize it. If not, you can easily make your own by stacking books or boxes on your desk and standing up to work. At the very least, make sure you’re taking a break every hour to stand up and stretch, and possibly go for a walk around the office. Every bit of movement counts!
Hi Ashley, I have lost weight using a very similar diet to the low carb one mentioned here. However, my diet was even more strict i.e. I was not allowed to eat some veggies such as carrot, beetroot, more than a tomato a day etc and never had any legumes/beans because they were too high in carbohydrates for this diet. I am relatively small already but found the only way to loose any of the extra weight was to be extremely low carb. I have heard some researchers say it is because of the pill that this happens i.e. the pill will stop you loosing weight unless you go extremely low carb so maybe try sticking to only very low carb veggies.
Only 11% of Americans correctly estimate their ideal daily calorie requirements, according to one survey. The rest of us tend to overestimate, says Bonnie Taub-Dix, RD, a spokesperson for the Academy of Nutrition and Dietetics. Let's say you assume that consuming 2,000 calories per day will allow you to reach your target weight, but it really takes 1,800: Those extra 200 are enough to keep an additional 20 pounds on your frame.
Figure out how many calories you should eat each day to lose weight. Losing weight isn't all about weight. The more aware you are of the calories in the food you eat, the more easily you'll be able to eat the right amount of food and do the right amount of exercise to drop a couple of pounds. Take your food journal and look up each item individually. Keep a running tally and add up your calorie total for the day.
Think cooking healthy meals is difficult and time-consuming? Think again. Annie Allen, a postsurgical nurse in Tampa Bay, Florida, let her freezer do half the work for her—and now she's down 52 pounds and runs about 10 races a year. "Frozen vegetables are as nutritious as fresh ones, and in minutes you have half of your meal prepared," she says. These frozen meals are also surprisingly healthy if you don't have time to mix and match one of your own.
About: Andie’s well-known for her New York Times bestselling memoir “It Was Me All Along” where she chronicles how she lost 135 pounds 10 years ago. But it’s her blog that drew us to her for this list, especially considering that she’s managed all this time to KEEP that weight off. Andie also wrote a cookbook, “Eating in the Middle,” featuring (mostly) healthy recipes. Plus, Andie’s blog is chock full of healthy recipes too (and the occasional indulgence), lessons she learned while losing weight and how she transformed her relationship with food and her body.
Try out a circuit training program. If you are trying to lose weight quickly for a particular event and don’t care about keeping the weight off, you can try a condensed workout routine. Many women’s and health magazines as well as personal trainers offer similar condensed workout routines designed to maximize weight loss and visible physical slimming within only a few days of beginning the regimen.
I’m 5′ 2″ or so, and about 102 pounds. I’m 19. Not that long ago, I was only 94 or so, and I eat very healthy (lean protein, fruits, vegetables). My one “no-no” is Starbucks in the morning, but I’ve always done that, even when I was thin. I want to drop the 8 pounds I gained ASAP. I used to be very tone, and I feel like all that has gone away. What do I need to do. Please help.
In short: it’s complicated! Clearly, it’s not as simple as “estrogen makes you fat” or “estrogen prevents weight loss.” And like most things in life, there’s a happy medium. There’s a healthy range of estrogen that brings nothing but benefits, but too little or too much estrogen can cause problems. Think Goldilocks: it’s not about demonizing estrogen (or anything else); it’s about finding the balance.
If you’ve been eating fast food for years, get real about your approach: You’re probably not going to stick to an organic, gluten-free, paleo overhaul for very long. "You want to change as little as possible to create calorie deficit," says Dr. Seltzer, who insists the best way to support sustainable weight loss is to incorporate small changes into existing habits. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on a lighter English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. "Your brain will feel the same way about it, so you won’t feel deprived," he says.
With fitness, just get active. Find an activity you enjoy, and stick with it. Progress will come with time. If you’re a student, try walking to class or taking laps around buildings for study breaks. If you work full time, take a lap every hour or two, use your lunch break to work out, and just find something that works. One of my favorite things was taking walks when I talked on the phone to people – that’s at least a 30-60 min time to get moving.
About: Brand new to the blogging world, Ayla’s story is a familiar one. She started out her journey at about 200 pounds and tried tons of different things to lose weight — pills, dieting, the gym, you name it — none of which seemed to work. Finally, Ayla gave it one last go using Insanity workouts and overhauling her diet, and, what do you know, it worked. Ayla lost 63 pounds, and now dedicates her time and energy to sharing tips and tricks that worked for her with others. Her blog has easy-to-follow, quick-hit guides and ideas for losing weight quickly and effectively.
Americans are getting less sleep than ever these days and it’s taking a toll on our health—most visibly on our waistlines. Losing just 30 minutes of sleep per night can make you gain weight, according to a study done by the Endocrine Society. Worse, that weight is more likely to go straight to your tummy. Instead, the researchers found, the best sleep cycle is one that follows your natural circadian rhythms, which means sleeping and waking around the same time as the sun. Here are the 7 ways to banish belly bloat in your sleep.
I’ve been so inspired by you, and reading this I might FINALLY be able to nip my calorie counting obsession in the bud. I’ve been counting my calories for every meal since about April of this year, and i have become, like you explained, obsessed. And i know it’s a problem, and i shouldn’t focus on that, but everytime i eat i just think of how many calories it is, and what I’ll have left over for my next meals. Reading your story really inspired me and starting today i’m going to start trying to NOT COUNT. I deleted the counting app off of my phone, and im giving it a go!
Another healthy change that will help you look better is to cut back on salt. Sodium causes your body to hold onto excess water, so eating a high-salt diet means you’re likely storing more water weight than necessary. Check to see if you have any of the seven clear signs you’re eating too much salt. If you’re in a rush to lose weight fast, cut out added salt as much as possible. That means keep ditching the salt shaker and avoiding processed and packaged foods, where added salt is pretty much inevitable.
Spanx are maybe no one’s idea of a good time, but sometimes you just need a little extra (firm) help to flatten your tummy to wear your favorite dress or for a special evening out. And there’s nothing wrong with turning to technology to help you get there. Body shaping undergarments have come a long way in the past few years with more breathable fabrics and styles for both men and women.
The best way to lower your cortisol levels is by decreasing stress. While it’s easier said than done, weight loss tips like this one involve you simply taking the time to put yourself and your health first. Practicing saying “no” to events and things you know will cause you stress, carve out time to exercise, set aside some time daily — even just 5 minutes — to meditate or practice gratitude and learn to recognize when you’re feeling extra worn out and need a time out.
Thanks Jen! When you get down to the last 10 – 15lbs., it’s so much harder to get it off. Sometimes I think when you can’t lose weight and your doing all the right things,it maybe because it’s your bodies way of tell you it’s at it’s happy weight. I just keep plugging away and see what happens. As a long as your exercising and eating right that all that counts because your doing something good for your body!
Jennifer Drummond is health food blogger for Peanut Butter & Peppers where she shares healthy, and sometimes not-so-healthy, recipes that help you maintain your weight loss by taking everyday foods and making them healthier without sacrificing the flavor. Jennifer has lost 30 pounds through proper nutrition education and shares her healthy lifestyle tips on her blog.
Another win for your morning cup of joe: Caffeinated coffee keeps things moving through the digestive tract. Since staying regular is key to a tighter-looking tummy, drinking about 8 to 16 ounces of java at the same time every day can help you stay on schedule. Remember: Sugary drinks can lead to weight gain, so skip fancy flavorings and synthetic sweeteners containing sugar alcohols, which can cause bloating.
What I find very off-putting though is the complicated maths that seems to go with everything I’ve read on working out food ratios on this eating plan. I’m just cutting out all carbs, eating some protein, lots of green veg, a few berries occasionally and lots of good fats – olives, olive oil, MCT capsules, coconut oil, butter, avocados and nuts and seeds, and drinking lots of water. I’m not able to exercise presently, apart from walking a little, due to my injuries. I usually practise and teach yoga. Is it sufficient to approach it in this way?
Generally, you might work out every day, follow a strict and severe diet and still not lose your weight. The basic question in this case is how this is possible. The answer to this question can come in various forms. The first one is that you might be a comfort eater. Comfort eaters are the ones who keep on eating to overcome any sort of sadness or loneliness or in short to cope up with life. Hypnosisis an effective tool for permanent weigh loss.
About: Lisa hails from the United Kingdom — a long way from the U.S., but with a touching story of strength that is impossible to ignore. Lisa suffers from Chronic Fatigue, a debilitating condition that’s slowed her down significantly in life, and one that she’s also managed to fight back from. Lisa started her blog about a year ago as a way to lose weight in the hope that it would help improve her disease — her fight is definitely an inspirational one to follow.
About: Besides Nadia’s beautiful smile, it’s her philosophy on life that really drew us to her blog. Yes, Nadia is passionate about all things fitness and healthy eating, but she’s even more passionate about spreading the message that perfection is impossible and the key is to love yourself for who you are. That’s the kind of heart Nadia puts into each and every one of her posts as she strives to help people find their own version of happiness.
Dear Stefani, I am 65 years old and I would like to ask, what is your advice for post-menopausal women in regard to carbo-cycling? For the past 8 months I have practiced IF (fasting nearly daily, between 16 and 24 hours) combined with carbo-cycling (extremely low carbs for 3 or 4 days in a row followed by 1 day of carb reloading) to dramatically reduce my calorie intake while eating nutritious foods only. As a result, I have lost 70 pounds. Now that I am at a good weight and feeling well (I exercise daily), I would like to think I can use IF and carbo-cycling when necessary to avoid regaining weight. But I am concerned by the possibility that I may actually be undermining my body’s insulin sensitivity.
A diet that’s low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lost—and especially when belly fat shrank—the arteries were able to expand better, allowing blood to travel more freely. The study shows that you don’t have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key.
One easy trick if you're a pasta fan is to swap out white pasta for the wonderfully named courgetti (spaghetti made from spiralizing courgette). You’ll hardly notice the difference when you’re eating it, but you’ll be fuller for longer despite consuming fewer calories. When you consume fewer calories, your body can go to your fat reserves for energy, rather than just burning off the food you’ve eaten.
‘Lastly, if your nutrition is on point but you still have excess tummy fat, then you need to look at your training. There’s a real craze for high-intensity workouts and really pushing yourself at the moment, but training is a stress on the body, and if you’re not giving it the tools to manage that stress and recover from it, then it can lead things like excess belly fat.
We know from studies of identical twins that important metabolic variables like peak aerobic power (Sundet 1994), fat mobilization in response to exercise (Bouchard 1994), and lipogenesis from carbohydrate (Kunesova 2002) are strongly influenced by genotype. It is likely that there is considerable genetic variation around the metabolic response to nutritional ketosis, meaning that some individuals may experience an accentuated energy expenditure response when they are keto-adapted.
Some antidepressant medications can cause weight gain, especially the older tricyclic antidepressants (TCAs) such as Tryptizol, Saroten, and Clomipramine; as well as newer drugs such as Remeron (Mirtazapine). Lithium (for manic-depressive disorder) often causes weight gain. The most common antidepressants known as SSRI’s (for example Citalopram and Sertraline) usually don’t impact weight significantly. More on depression
Hi Kristi, thanks so much for your comment! And congratulations to you and your DH for hopping on the keto train! I agree that one of the best things about eating keto is getting rid of those sugar and carb cravings – it certainly was for me. Regarding weight loss, a couple of things to consider are: Are you eating enough? A lot of women go on the keto diet and due to a decrease in appetite plus the desire to lose weight, their daily calories are too low. This can, although it’s counter-intuitive, hinder weight loss. If your body even so much as suspects there is not enough food available, weight loss will slow down/stall. Also, make sure you are getting enough sleep and you are keeping stress-levels as low as possible. The more you focus on loving and nurturing your body, the quicker it will find its balance and shed those extra pounds. Finally, are you eating dairy? Personally I’m fine with dairy, but I do know some women who managed to break through weight loss stalls by quitting dairy. Oh, and regarding exercise – in the beginning I found the best things for me while my body was healing was just some walking while listening to my favourite music, and just doing things like squats and press ups at home. Don’t worry about pushing the exercise while you are adapting to this WOE. Just move your body each day! It sounds like you are really on the right track though. Trust the process and continue nurturing yourself! All the very best, Joan.
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later, a normal person will give up and eat, hence the prevalence of “yo-yo dieting”.
About: Jade’s 6+ years of experience blogging means, at first glance, we would have passed right over her for this list. But it’s her recent debut into weight loss and healthy living blogging that caught our eye. Jade lives in Singapore, and just looking at Jade’s photos, it’s hard to imagine her as ever being overweight. But in 2012, she was unhappy with the way she looked, a feeling she’d had her whole life. Then the thought occurred to her that she had the power to change it. A total lifestyle overhaul and 44 pounds later, and Jade’s story is a success we can all admire.
Hi. I weigh 220 and am 5’8’’. I’m obviously overweight but I’m not in terrible shape, I play sports twice a week and try to run one or two times a week also. I have a 5K coming up in 2 weeks and I plan to do an event on June 1 where I need to be 210 pounds. I don’t want to stop at 210, I want to be back under 200 again. I don’t think I eat terrible, I eat granola in the morning and lunch during the week and try not to go nuts at nighttime. My vice is beer on the weekends, I am not an alcoholic but I can easily put back a six-pack if I wanted to on a Friday or Saturday night when hanging out with friends. Other than the beer, I only drink water, green tea, and coffee – no sodas or sugary drinks.
To be able to lose weight successfully, you need to make exercising a part of your daily routine. Physical activity is important for the fitness of both body and mind. You can lift weights, swim or run on a treadmill. You can perform simple exercises like squats, dips and crunches at home. Even dancing is a great exercise that works on all your body muscles. Ensure to exercise at least 3 to 4 days in a week rather than being a couch potato.
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.
About: Evette’s blog is all about getting personal. She’s deeply expressive in her writing and truly moves readers with her words while she maintains accountability on her weight loss journey. Evette started the blog as a way to share her path of discovery and redefining moments while she works to raise her young daughter into a beautiful, kind woman. And she takes readers along with her as she continues to blog about her goals, attainments, fears and much, much more — all in a personal and engaging manner.
To start off, aim to do ab work 3 or 4 times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi. During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs 3 or 4 times a week, you should still be activating your core (aka, tightening your ab muscles) in every workout you do, says Gagliardi.
Although it seems good in theory, the major issue with training in a fasted state is that the weight loss could be coming from a loss of muscle mass, which is exactly what you don't want. Training without proper nutrition makes it very difficult for your body to replenish and recover from the protein breakdown that occurs during a bout of exercise. Therefore, the body ends up sacrificing muscle mass because there are no available amino acids for muscle protein synthesis.
Ease into running. You might get discouraged if you attempt a jog without building up that type of strength—and this could put a damper on your motivation. "I started walking, and before long, I was running," says Cipriana Cuevas, who lost 60 pounds and eventually completed a half marathon. "Getting lighter made running easier, and, in turn, more fun."
I am 55 and have been in menopause for 5-6 years, I also had my thyroid removed at 31, So I have a lot of trouble keeping weight off, never mind losing some. I am taking thyroid hormone as well as estrogen and progesterone. What is the best way for me to carb cycle? I feel like you are saying that I should be careful about going to low carb when carb cycling. So keto would be out then, I guess?
I believe that this cheat day is important for a number of reasons. Firstly, the science behind it suggests that if you go for too long on a limited-calorie diet (which this isn’t, however I noticed that it took me much, much less food to fill me up when I ate well, so you tend to naturally eat less on this diet) that your metabolism will shift to a lower gear in order to compromise for the lower intake of calories. By cheating one day and spiking the number of calories you consume, it will keep your metabolism from doing this – and allow you to maintain your high metabolic rate throughout the week.
About Blog Healthful&Inspired’s mission is to provide inspiration for individuals who have the important goal of losing weight by means of helpful and inspirational articles, meaningful infographics and photographics that trigger an aspiration for success, real life weight loss success stories, weight loss products that work to help boost the process, and more to people who are looking for ways to become lighter and slimmer than they were yesterday.
But just because belly fat comes off a bit more easily doesn’t make it less dangerous. In fact, it’s the exact opposite. “Belly fat is unfortunately the most dangerous location to store fat,” says Dr. Cheskin. Because belly fat—also known as visceral fat, or the deep abdominal fat that surrounds your organs—is more temporary, it’s more active in terms of circulating in the bloodstream. That means it’s likely to raise the amount of fat in your blood (known as blood lipid levels) and increase your blood sugar levels, which as a result raises your risk of heart disease and type 2 diabetes.
Lindsay, a registered dietitian and new mom, has a passion for nutrition and healthy living. She shares that passion on The Lean Green Bean. She provides healthy recipes, nutrition information, tips for new moms, and workout advice. Her focus is on balance: She’s all about helping you live a healthy lifestyle without feeling like you’re giving anything up. Visit the blog.