You already know to get your dressing on the side because restaurants tend to drown salads with too much. But instead of pouring it on or even dipping the leaves in, do the “fork dip.” Stick the tongs of an empty fork into the dish of dressing before skewering any salad. You’ll be surprised by how much flavor you’ll get, but with way fewer calories. Next, check out these 30 tiny diet changes that can help you lose weight.
The reason we’re suggesting 45 minutes instead of the typical 30 as one of the ways to lose weight is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating. Here are 20 hidden reasons your diet isn’t working.
1000 crunches a night may get you strong abdominal muscles, but with a full layer of fat on top, you will not get the results you really want. Instead of all those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you hold yourself in a push-up position, resting your forearms on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and moving throughout the day by going for walks will also help.
There's one thing to like about visceral fat: It yields fairly easily to aerobic exercise. Running, biking, or swimming—basically anything that gets your heart rate up—wins over resistance training when it comes to getting rid of the stuff. A recent study from Duke University found that jogging the equivalent of 12 miles a week is enough to melt belly fat.
“Trans fats don’t occur in nature, so our bodies weren’t designed to metabolize them,” says Schoffro Cook. “That means they can’t be properly digested, throwing off blood-sugar levels and contributing to obesity.” A six-year study found that a high-trans-fat diet that included foods like margarine led to a 33 percent increase in tummy fat. By contrast, she says, “coconut oil speeds fat-burning.”
2. Eat five times a day. Yes, you heard that right. Dr. Ziltzer recommends eating three meals and two snacks a day, with the snacks limited to fewer than 200 calories each. Choose high-protein bites that will leave you satisfied for two to three hours, such as yogurt, beef jerky, boiled eggs, protein shakes, deli meats, and snack bars low in sugar. And don't forget to eat breakfast, which has been shown to help boost weight loss .
Routinely squeaking by on five hours or less per night increases visceral fat levels, according to a 2010 Wake Forest University study. What’s more, after analyzing 28 different studies, UK researchers found that people who slept 5.5 hours or less per night ate an extra 385 calories the day after compared to those who snoozed for at least 7 to 12 hours. On top of that, they preferred to munch on fatty foods full of empty calories, like chips.
Avoid sugary foods and beverages. A thick midsection is commonly referred to as a "beer belly" for good reason! Overconsumption of sugar in the form of alcohol is a primary culprit in developing belly fat. Sugars found in processed foods, sugary sodas, energy drinks, as well as alcoholic beverages, are a common source of belly fat. To lose your belly fat, stay away from these culprits.
Or skip your favorite early-morning show—whatever it takes to grab a few more minutes of sleep each day. When researchers at the University of Chicago studied men who were sleep-deprived, they found that after just a few days, their bodies had a much harder time processing glucose in the blood—a problem common in overweight diabetics. When the individuals returned to a more normal seven to eight hours of sleep a night, however, their metabolisms returned to normal.