Before you get caught up with the next big fitness trend: green smoothies, skinny tea, waist trainers – let’s break down 15 weight loss tips that really work – at least, according to science. Because while a few extra pounds may have cost us our wardrobe it doesn’t have to cost us our wallet, too!
1. Eat breakfast. According to an Imperial College London study, persons who skipped breakfast were tempted to consume high-calorie foods.
2. Eat 30 grams of fiber a day. An American Heart Association study, which followed two groups: the first, which was instructed to follow a diet with strict nutrient goals and limits on calorie, sugar, and saturated fat intake and the second, whose goal was simply to consume 30 grams of fiber a day — found that at the end of the 3-month survey, both groups lost weight and improved their heart health, though shedding unwanted pounds may be easier when filling up on more fiber.
3. Cut the soda and sugary juices. This liquid candy can contain up to 65 grams of sugar and upwards of 240 calories per 20-ounce serving. Take Coca-Cola for instance, which can easily run you 39 grams of sugar and 140 calories a can. Not to mention, experts point to soda as one of the top contributors to obesity. Definitely something to consider. Our suggestion: If it’s not coffee (black), hot tea or water, put it down!
4. Keep a stash. When you stay ready, you don’t have to get ready. Having a freezer full of veggies makes healthy eating choices easy breezy! Do we really need to list the benefits of eating your greens on the daily?
5. Reduce your meat intake. According to a 2013 study published in the American Journal of Nutrition and Dietetics, vegetarians are for the most part, thinner and healthier than meat-eaters. While we love our steak and eggs, substituting a form of plant protein – for example black beans – during a meal can do wonders for your waistline.
6. Got milk? Research shows that dairy, loaded with calcium and vitamin D, helps build muscle and boosts your metabolism, which in turn… burns fat!
7. Don’t overdo it! While protein is certainly is essential to good health, don’t overdo it. Because your body needs more time to digest protein, excess gets stored as fat. The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. That’s about 46 grams of protein a day and 56 grams for men.
8. Beware of the booze. A single serving of beer, wine, or spirits clocks in at about 125 calories. Not only that, but a recent study published in Obesity revealed that alcohol makes women’s brains more sensitive to the smell of food, leading them to eat more.
9. Embrace fat. “Good fat,” that is. You should consume monounsaturated fatty acids (MUFAs) during every meal. These include foods like avocados and peanut butter, and plant-based oils like safflower, olive, sesame and peanut. According to research, doing so can prevent central body fat distribution – aka that spare tire around your midsection.
10. Read the label. According to the American Heart Association, the average person consumes 22 tsp of sugar a day – three times the suggested amount. Think coffee creamer, condiments, breads. Reading labels will safe you the surprise of sneaky weight gain.
11. Go green. A 2013 study revealed that people who consumed more magnesium by way of spinach and other dark leafy greens, had lower blood sugar and insulin levels, which can play a role in weight.
12. Fill up on fish. Loaded with omega-3 fatty acids, foods like salmon, tuna and herring are a great way to ramp up your body’s fat-burning power!
13. Gear up with grains. Replace refined grains with whole grains like brown rice, whole wheat bread and popcorn to reduce weight gain over time.
14. Change your mindset. In a 2014 Cornell University study, researchers took participants on a brisk walk, telling half the volunteers that it was for exercise and the remaining, that it was a scenic stroll. Following their hike, the “exercise” group ate 35 percent more chocolate than the “scenic stroll” group. Conclusion: it’s safe to say even the thought of breaking a sweat makes one famished!
15. Take your workout outside. While many prefer the fresh air, one 2011 study published in The Journal Environmental Science & Technology found that training outdoors was linked to more engagement in the activity, an energy boost and better overall wellbeing.
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