20 Weight-Loss Techniques Successful Dieters Share | Best Life
Anyone can start a diet. But as the days turn into weeks, cravings turn into full-blown obsessions. The next thing you know, youve torn through a bag of potato chips and eviscerated a sleeve of cookiesand thats just while you were waiting for your takeout to arrive. Yes, its no secret that sticking to a diet is hard. In fact, according to research in theNew England Journal of Medicine, the majority of dieters regain their lost weight within a year. (Oh, and speaking of potato chips: Research shows theyrethe single worst food you can possibly eat for your waistline.)
But one perusal down the #fitinspiration Instagram hashtag rabbit hole will tell you that it doesnt have to be this way. Staying course on your weight-loss journey doesnt have to be a Sisyphean slog. In fact, by adopting a few tried-and-true techniqueslike the 20 gathered hereyou too can stick to your diet like glue. So read on, and become the body you want to see in the world. And as far as whatnot to do, learn (and avoid!) the 40 Popular Weight Loss Secrets That Dont Work At All.
Love it or hate it, the selfie is a proven method for promoting healthy living. According to a study out of the University of Alicante, maintaining a photo diary of your progress is certain to help keep you on track. Over the course of 16 weeks, researchers had nearly 300 participants take weekly photos of their bodies. By the end of the experiment, a staggering71 percent met their weight-loss goals.
What patients want is a photo, rather than cold numbers,Isaac Elas Kuzmar Daza, the studys lead author, said. And if you want to up your selfie-posting game, bone up on the 20 Ways to Instantly Make Your Instagram More Compelling.
Research in theInternational Journal of Obesity indicates that missing out on a good nights sleep causes cortisol levels to spike. Cortisol is the hormone your body uses to store fat. You can do the math. If you need help catching up on someZs, be sure to brush up on the 65 Tips For Your Best Sleep Ever.
According to theJournal of the Academy of Nutrition and Dietetics, folks who weigh-in every day are more likely to lose weightandkeep it off. Regularly seeing the number functions as a motivation. For best results, step on the scale in the morning. Youll weigh less in the morning (even if only a pound or two) than you will later in the day.
You may love a Pepsi at lunch or a whiskey-ginger at happy hour, but soda is one of the more insidious culprits when it comes to weight gain. Think of it in terms of a math. Your average 12-ounce can has about 150 calories. So, if you have just one soda every single day, youre consuming 1,050 extra (empty, nutritionally useless) calories each week. Or lets put it another way: Every month, youre tacking on two entire days of calorie intake to your diet.
And if you think diet sodas are any better for you, think again. According to research published in theYale Journal of Biology and Medicine, the artificial sweeteners in diet sodas have been linked to sudden spikes in sugar cravings. As a result, folks who regularly drink diet sodas end up consuming more sugar and even end upgaining weight. And for more nutrition advice, dont miss these 25 Foods That Prevent Winter Weight Gain.
Losing, say, 25 pounds over the course of three months seems like a tall order. But losing two pounds a week for twelve weeks doesnt sound so bad, right? By altering the language of your diet goals, you can make the target seem that much more attainable.
Seriously. In fact, according to research inThe Lancet, people who slate fats into their diets are more likely to keep lost weight off. So follow suitjust make sure youre eating the right fats, like avocados, nuts, and salmon. These foods are known to sate appetites and will have you feeling fuller, longer, even if you cut down on calorie intake.
Despite their reputation as belt-tighteners, carbs are an essential part of any effective diet. By eating the right carbs, you get a healthy load of appetite-sating fiber and insulin-incinerating carotenoids. So stay away from potatoes, white bread, semolina pasta, and rice. Instead, start eating sweet potatoes, whole wheat bread, whole wheat pasta, and quinoa. Or any of the 10 Healthiest Carbs That Wont Derail Your Six-Pack.
This rule is a common mandate of most diets. It goes like this: Eat 80 percent of what you normally would, wait 20 minutes, and see if youre still hungry. Chances are, you wont be. And just like that, youve slashed your total calorie intake by 20 percent.
By physically limiting how much food you can have at any given time, youre bound to eat less. If youre having trouble sticking to the 80 percent rule at home, consider putting all of your flatware in storage and purchasing a newer, smaller (shinier) set.
One cup of black coffee has about 5 calories. Load it up with cream and sugar, however, and that single cup is now 100 calories. If you cant stand the bitter taste of black coffee, try switching to a lighter roast (like the Veranda blend at Starbucks). Light roast coffee is naturally sweeterand more caffeinated. Or, you could try adding cinnamon: Swapping sugar for cinnamon in your morning Joe is just one of the 15 Best 60-Second Health Hacks Ever.
For the same reason that soda is bad (a lot of calories), alcohol is too. One beer has 150 calories. One glass of wine has 123 calories. An ounce-and-a-half of liquor (the amount in a typical cocktail) has 105 calories. Those add up.
That said, even the most stringent among us has a drink every now and then. Whenever possible, successful dieters opt for tequila over anything else. See, agave (the stuff tequila is distilled from) is full of agavins. And, according to the American Chemical Society, agavins can actually helppromote weight loss. Theres a reason its one of the Best Ways to Drink Alcohol without Gaining Weight.
Its true: Veggie burgers dont have as much as your typical beef patty. But by swapping out meat for chickpeas, youre missing out on omega-3s, which are known to speed up weight loss. However, good dieters do stick to one rule: They only eat grass-fed beef. This higher-quality meat contains nearly double the omega-3s than normal beef.
Just the like rich get richer and the poor get poorer, the fit get fitter. See, every pound of muscle on your body burns about six calories an hour. So, if youre positively jacked, you can torch calories just by sitting around and doing absolutely nothing. And isnt that the dream?
If youve been searching for a magical weight-loss elixir, stop: Its been in front of you all along. According to a study in theJournal of Clinical Endocrinology and Metabolism, drinking 17 ounces of water (thats about two cups) can increase metabolic rates up to 30 percent. Plus, water is a known appetite suppressant. And for ideas on what water to drink, consider trying the One Bottled Water Brand That Dwayne Johnson Drinks By the Gallon.
Most people consume the majority of their daily calories in the evening. But successful dieters consume the lions share at lunch. Its not rocket science: By consuming the bulk of your calories earlier in the day, you have more time throughout the day to burn those calories off.
When you eat out, you have no idea whats going into your food. By cooking at home, you know exactly whats going into your mealsand into your body. This is an easy way to steer clear of unwanted belly-building oils, salts, and sugars.
Whenever possible, cook with olive oil instead of butter. Butter is loaded with saturated fats (those are the bad ones) while olive oil is high in unsaturated fat, which can help you feeling fuller, longer.
Embarking on a weight-loss journey with a buddy works twofold. First, having a partner will motivate you to get started. And second, your buddy will help keep you on track. After all, if you fail in this situation, youre letting down more than just yourself. And for more ways to stay on track, learn the 20 Science-Backed Way to Motivate Yourself to Lose Weight.
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20 Weight-Loss Techniques Successful Dieters Share | Best Life
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