1. Ditch fad diets and restrictive eating regimens. If you experimented with extreme calorie cutting and restrictive fad diets in your teenage years, it’s time to leave those unhealthy habits behind. “People turn to fad diets not only out of desperation but because they’re simply uninformed,” says Elise Chassen Sopov, RDN, an Oradell, New Jersey-based registered dietitian nutritionist and exercise physiologist who specializes in weight management. Now that you’re an adult, it’s time to choose a healthy way of eating that you can maintain for the rest of your life. Make fruits and vegetables the stars of your meals, and lean protein and whole-wheat carbs the supporting players.
Other Exercises – Ab exercises will also help reduce belly fat and help you keep that tummy tone as you lose the weight. We are a huge fan of core and ab exercises here at Lose Weight by Eating, and consider them the best exercise to lose belly fat. Not only to they help you tone up fast, they also strengthen your back, fix your posture (which makes you look thinner!) and help you lose belly fat!
Support your weight loss and exercise program by getting between 1.2 and 1.6 grams of protein per kilogram (or 0.55 and 0.73 grams per pound) of your body weight, recommends research published in the American Journal of Clinical Nutrition in 2013. For a 200-pound woman, this would suggest you aim for 110 to 146 grams of protein daily, split up among three to five meals.
The main advantage of the low-carb diet is that it causes you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to an adequate level. If your body wants to have an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.
Physics works, and I lost weight. By August, I was down to 175 pounds, a 30-pound drop. My belt went from 42 inches to 36 inches. My Zen-like approach to hunger also worked; I found myself declining offers of chocolate cake because I didn't want to lose the sensation of evaporation. I didn't change my level of activity, and managed to maintain my diet while taking trips to Cuba and Alaska -- and during a week-long backpacking excursion in the Sierra Nevada. A key innovation: I kept up the social aspects of lunch, without eating. I watched others gobbling cheeseburgers, while I sipped diet cola. It really wasn't that hard to do. And the mild afternoon discomfort was compensated by several positive developments. Dinner became truly wonderful. I hadn't had pre-dinner hunger for decades. A sharp appetite turns a meal into a feast. No more cheese 'appetizers' for me.
But again, there are very few solid studies that deem apple cider vinegar as a magical weight loss elixir. The drink can, however, be a decent addition to your routine if you’re already eating healthy and exercising frequently. Some research shows that people who sip on ACV may experience smaller blood sugar spikes after they eat, which can help you manage cravings. If you can stand the taste and want to try it, just be sure to dilute a tablespoon or two in 8 ounces of water, since ACV has a high acidity that can burn your throat and damage your teeth.
If you drink regular, go to 2%. If you already drink 2%, go down another notch to 1% or skim milk. Each step downward cuts the calories by about 20 percent. Once you train your taste buds to enjoy skim milk, you’ll have cut the calories in the whole milk by about half and trimmed the fat by more than 95 percent. One disclaimer: There are times when fat-free dairy isn’t the best option.
Luckily, exercise can help spur things along when it comes to that pesky stomach fat. “Visceral fat responds well when… [you] start exercising and watching your calories and what you eat,” Harris-Pincus says. And while endless crunches aren’t your ticket to a flat stomach, it is still important to train your ab muscles. “Everything radiates from the center of your body – your balance, your posture, your functional movement,” says Joe Ardito, founder of Fit Crush NYC. “You can perform better when you have a strong core.”
Ultimately, weight loss for the long-term requires some short-term behavior change and healthier habit formation. That's why we created our Good Housekeeping Nutritionist Approved Emblem, which exists to help turn smart food choices into healthier eating habits. All GHNA foods and drinks make it easier to find — and eat — good-for-you foods without additional time, effort, and cost. We target the lifestyle-related factors that make healthier eating hard, and find simple but creative solutions that actually work! Look for the emblem on labels wherever you shop for food!
8. Find friends with similar goals. Obesity can be “contagious,” meaning you could gain weight if you hang out with people who are obese, suggests a 2007 study published in The New England Journal of Medicine. That’s not to say you should give someone the cold shoulder because of their weight. But keep in mind that your peers have an influence on the choices you make, Bowden says. Surround yourself with friends who enjoy getting active (like the ones who think a 10-mile hike on the weekend is a good time).
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to researchers at Yale, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.