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.
Consider them “good carbs”. Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8g per 1/2 cup. Research shows that guys who added 12g of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet. Here are some of the best sources.
Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss. Here are 50 easy ways to lose weight naturally.
Here's something else most people probably don't know: Fidgeting is good for you. It's considered a nonexercise physical activity, and it's an important way to burn energy. You get more health benefits if, in addition to exercising, you are a more fidgety, more active person the rest of the day. This means gesturing while you're talking, tapping your foot, just moving around.
Thinking about your clothes might seem more like a post-weight loss celebration than a weight loss strategy, but research and experts actually suggest otherwise. "Ample room and elastic waistbands are not your friends, because they let you get away with ignoring your body, along with the warning signs that you may be eating too much," says weight loss and fitness expert Jenna Wolfe in her book Thinner In 30. "Instead, stick with non-stretch jeans and clothes with enough room to spare but snug enough to remind you of your goals."
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Lose fat with high-intensity interval training (HIIT). If you're trying to lose weight fast, HIIT training can super-charge your metabolism for upwards of 24 hours after exercising. This means your body will continue burning calories long after you've ended your workout. HIIT burns more calories in less time than steady-state cardio. In one study, researchers looked at two groups, one running for 30 to 60 minutes three times per week, the other doing four to six 30-second treadmill sprints, resting for four to six minutes between each sprint. After six weeks, it was found that the group doing HIIT training lost more weight.
The notion that abdominal obesity is the most dangerous kind isn't new. Back in the 1940s, the French physician Jean Vague observed that some obese patients had normal blood chemistry, while some moderately overweight patients showed serious abnormalities that predisposed them to heart disease or diabetes. Almost always, the latter patients carried their fat around their middles. And, almost always, they were men.
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.”
That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.
There’s one thing to like about visceral fat: It yields fairly easily to aerobic exercise. Vaporizing calories via running, biking, swimming—anything that gets your heart rate up—is an effective way to whittle your middle. In fact, one 2011 study from Duke University Medical Center, published in the American Journal of Physiology, found the sweet spot: Jogging the equivalent of 12 miles a week was even more effective in reducing visceral fat than resistance training three times per week. However, both types of exercise were beneficial when it came to belly fat, the researchers say. (Don’t have time to hit the gym? Try these fun at-home cardio workouts if you’re in a pinch.)
Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with the 20 Healthy Fats to Make You Thin.