Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. I often eat all the nuts in front of me, whether I’m hungry or not.
In a way, moderate-intensity physical activity is that "magic pill" a lot of people are looking for, because the health benefits go beyond keeping your waistline trim: Not only can it reduce your risk of cancer, stroke, diabetes and heart attacks, but studies have shown that physical activity can significantly improve the moods of patients with major depressive disorders.
Use a calorie-needs calculator like LIVESTRONG.COM’s MyPlate app to figure out your daily calorie needs, then subtract calories to create your energy deficit. With an app like MyPlate, you can factor in your weight-loss goal, and it will tell you the exact number of calories (as well has how much fat, protein and carbohydrates) you need to reach that goal.
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.
This drug is an injected variant of a satiety hormone called GLP-1. It slows down how quickly the stomach empties and tells the brain that you don’t need to eat yet – a great idea for losing weight. As a bonus this drug works fine while one is on the keto diet and it works even better with intermittent fasting – for a rapid weight loss with no hunger.
Losing weight is hard—it takes a lot of sweat and starvation, right? Well, actually, it doesn't have to. While hitting the gym and eating healthy is the surefire way to be your healthiest, fittest self, sometimes you need to start small or build up some extra credit to get over that plateau. That's where these 10 little tricks (backed by science!) will come in handy to help you drop pounds without even trying.
Limit your use of saturated fats. Saturated fats to avoid are found in meats and high-fat dairy products such as cheese, milk (and cream), and butter. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain high levels of saturated fats. Polyunsaturated fats are a better alternative. Polyunsaturated fats are found in many nuts, seeds, avocados, and some fish.
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.
Plus, many other benefits come with exercise. Aerobic exercise can decrease one's risk for a number of diseases and improve cognitive performance. Both aerobic workouts and strength training are also associated with mental health benefits and lower rates of depression and anxiety. And via strength training, people can reverse the loss of muscle and bone density that comes with aging, making it easier to avoid injuries and move about the world.
Stress can not only stimulate appetite, it can also kick abdominal fat storage into overdrive, she says. The easy antidote: a deep breathing technique proven to lower your stress level in 60 seconds. Simply breathe in while you silently count to seven. Hold the breath for another seven counts, then slowly release it for seven counts. Repeat eight to 10 times.
What’s more, your body digests protein more slowly than carbs, so it keeps you feeling fuller longer and zaps your need to needlessly snack. “During weight loss, you want more protein—to prevent hunger, enhance satiety, and minimize muscle loss, as long as there’s some degree of physical activity,” Tom Rifai, MD, regional medical director of metabolic health and weight management for the Henry Ford Health System in Detroit told Prevention.
Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat fast. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.