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To lose weight you should change your diet( eat proper and healthy), drink lots of water, exercise daily, and stay active as possible. Stay away from processed food, sugary foods, candies, sodas, and fatty foods.Below I listed some guidelines to follow that will assist you in loosing weight.NutritionA nutritionally balanced plate will help you lose weight and still meet your dietary requirements. Here are some nutritional tips for people who are struggling with weight loss.ProteinThe United States Dietary Guidelines recommend a daily intake of 10-35% protein. Protein is essential for repairing the body, creating new tissue and keeping you full. Be sure to choose low fat, heart healthy sources such as chicken, fish, and turkey. Other sources of protein include low fat dairy, peas, eggs, beans, soy, lean beef and unsalted nuts and seeds.Meat: turkey, chicken, pork tenderloin, lean beef (sirloin, flank steak, lean ground beef)Fish: salmon, tuna, grouper shrimp, Mahi Mahi, cod, trout, sardines, anchovies, etc.Soy: edamame, tofu, tempeh, unsweetened soy milkLow fat dairy: low sugar Greek yogurt, low sugar Icelandic yogurt, cheese, milk, low sugar KefirLegumes (also a source of carbohydrates): peas, lentils (all varieties), beans (all varieties)EggsUnsalted nuts and seeds: walnuts, almonds, pistachios, sunflower seeds, peanuts, etc.Complex carbohydratesCarbohydrates are essential for a healthy diet. The United States Dietary Guidelines recommend a daily intake of 45-65% carbohydrates. However, not all carbohydrates are equal. Focus on complex carbohydrates such as fruit, starchy vegetables, whole grains, beans and lentils. Dairy products high in lactose may also be considered a carbohydrate. Complex carbohydrates are rich in vitamins and minerals and high in fiber (except for dairy) to help keep you full. Less healthy sources of carbohydrates include white rice, white bread, sweets, chips, crackers and sweetened grains, all of which can spike blood sugar.Complex carbohydrates:Fruit, all varietiesStarchy vegetables: peas, corn and potatoesWhole grains: brown rice, millet, whole wheat, barley, quinoa, oatmeal, farro, amaranth, bulgur wheat, sorghumBeans: pinto, garbanzo (chickpeas), black, kidney, cannellini, navy (white beans)Lentils: brown, red, green, French green lentils, black lentils, Lentilles du PuyCertain types of dairy (1 serving= 12 g carbohydrate)Healthy fatsWhat is a healthy fat anyway? Unsaturated fats, particularly monounsaturated and polyunsaturated fats, are the most heart healthy. Fats are important for a variety of functions, including energy, cell growth and brain health. Approximately 20-35% of your intake should be healthy fats. Sources of healthy fats include olive oil, nuts and seeds, avocadoes, olives and omega-3 rich fish. Foods rich in healthy fats are more energy dense (9 calories per gram instead of 4 calories per gram like carbohydrates and protein) so be mindful of food labels.Avoid unhealthy fats such as trans and saturated fats. Trans fats have traditionally been used for keeping foods shelf stable for long periods of time but unfortunately no amount of trans fat is safe. Saturated fat found in butter, lard and coconut oil and should also be limited. Both trans fats and saturated fats raise LDL, the bad type of cholesterol, increasing your risk for heart disease and stroke. Focus on choosing healthy fats in small amounts for weight management and optimal health.Healthy fats:Olive oilNuts and seeds, particularly walnuts, chia and ground flaxseedAvocadoesOlivesOmega 3-rich fish such as salmon, sardines, mackerel, anchovies and herringDecrease Added SugarSeemingly healthy options such as granola, cereal and yogurt can often be teeming with sugar. Per the current dietary guidelines, limit added sugar to no more than 10% of total calories consumed. Be sure to check labels for added sugar, which may appear under many different names such as honey, agave nectar, maple syrup, fructose, glucose, high fructose corn syrup, sucrose, coconut sugar, brown sugar, raw sugar, brown rice syrup and molasses, to name a few.Opt for Whole FoodsThe term processed foods can be misleading because most food products are processed in some form. What truly matters is the extent of food processing. There are four levels of processed foods.Unprocessed or minimally processed foods have been altered the least, which may include methods such as refrigeration, fermentation, freezing and removing undesirable parts. Examples of minimally processed foods are frozen fruit, chopped vegetables and fermented pickles.Processed culinary ingredients include foods that are found in nature but require some modification such as olive oil and flour.Foods that have had salt, sugar and fat added are considered processed foods. Typically processed foods include cheese, canned fruits or vegetables, canned fish and breads. Although these foods are processed, there is still some nutritional value and is often very convenient for the consumer.Ultra-processing is the unhealthiest form of food processing. Ultra-processed foods offer little to no nutritional value. Think cookies, boxed sugary cereals, hot dogs, chips, soda (diet and regular), candy, frozen pizza, and luncheon meats. Instead choose foods closer to their natural form, such as products with fewer ingredients and a shorter shelf life.Stay away from fast food such as McDonalds, Wendys, KFC, etc….ExerciseExercising and staying fit is important for overall health, and can help you to lose excess weight in combination with a balanced diet.I would recommend exercise for about an one (1) hour per day. Try working out in the morning and before you go to bed. Even 10 minutes of walking twice a day is beneficial. Cardio includes hiking, swimming, cycling, walking, and any other activities that increase your heart rate. For those short on time, you can do 75 minutes of vigorous exercise, such as running or high intensity interval training, water exercise, or physical body conditioning.Strength training is important because it helps increase muscle mass, which increases your metabolism, allowing you to burn more calories at rest. If you’re not already strength training, start by focusing on your form before lifting heavy weights. Using body weight is a great place to start. Be sure to warm up and cool down to help prevent injury. Keep in mind that over-exercising can inhibit weight loss because it can increase your appetite.Food journalIn addition to creating awareness about what you’re eating, food journaling also creates a sense of accountability. Sometimes seemingly healthy options, such as yogurts, granola's and cereals, clock in with a surprising amount of calories, fat or sugar. Try a written food journal or electronic based tracker to bring mindfulness about your current intake. Monitor how often you eat, the foods you choose and how are you are feeling.SleepSleep deprivation can interfere with the body’s ability to maintain weight due to a disruption in hormone regulation. This can lead to an increased appetite and cravings for unhealthy foods. Aim for 7-8 hours of sleep per night and seek medical advice if you have difficulty sleeping. Sleeping is essential for repairing the body.HydrationMultiple mechanisms are responsible for water’s impact on weight loss. One such reason could be that replacing sugar sweetened beverages (soda, iced teas, coffee, energy drinks) with water can save literally hundreds of calories per day. Another theory is that sometimes the body thinks it is hungry when in reality it is dehydrated. Drinking water is essential because it aid in digestion and keeps your body hydrated.These were just few tips to loose weight. Having a healthy diet and exercising is fundamental in if you want to lose weight and stay healthy.I really hoped I helped answered your question. :)

Don’t! And don’t make it about weight specifically, even in your own mind. Shift your gears to overall health. Find a fun activity that you can do together as a family or let her do something active she has been wanting to do. Just start something. Weekend hikes, martial arts, horseback riding, shelter dog walking, anything that she might have a spark of interest in. It doesn’t even have to be something that’s a major calorie burner or something, just an activity. That alone will have the biggest chance of lifelong impact, and be much more effective and thoughtful than just addressing “weight” and putting her on a diet.Get enthusiastic about health for your whole family, and make it FUN. If you possibly can, buy everyone fitness trackers or even smartwatches, and compete with daily steps. You could even compete as a team against others online. A new gadget always makes it fun!Have meals at home as much as possible and make reasonably healthy, filling meals. Give her lots of extras, snacks etc, but keep them healthy or at least healthyish for now.Make it about everyone in the home, not just her. Guide the family, including her, into a healthy lifestyle. This will help her at a time in life when you need to be careful about body image (both her own perception and not sending a negative message of what you think about her body). It will give her the chance to learn her own self management, and teach and inspire a lifetime of healthier living, in a kind and healthy way, as it should be.

Check out here to hear more of The Best Ways To Lose Weight, It's all for Weight Loss.12 tips to help you lose weight1. Do not skip breakfastSkipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the best ways to lose weight day because you feel hungry.2. Eat regular mealsEating at regular times during the best ways to lose weight day helps burn calories at a faster rate. It also reduces the best ways to lose weight temptation to snack on foods high in fat and sugar.3. Eat plenty of fruit and vegFruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.4. Get more activeBeing active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the best ways to lose weight excess calories you cannot lose through diet alone.5. Drink plenty of waterPeople sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.6. Eat high fibre foodsFoods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such7. Read food labelsKnowing how to read food labels can help you choose healthier options. Use the best ways to lose weight calorie information to work out how a particular food fits into your daily calorie allowance on the best ways to lose weight weight loss plan.8. Use a smaller plateUsing smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the best ways to lose weight stomach to tell the best ways to lose weight brain it's full, so eat slowly and stop eating before you feel full.9. Do not ban foodsDo not ban any foods from your weight loss plan, especially the best ways to lose weight ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the best ways to lose weight occasional treat as long as you stay10. Do not stock junk foodTo avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.11. Cut down on alcoholA standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.12. Plan your mealsTry to plan your breakfast, lunch, dinner and snacks for the best ways to lose weight week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.How to Lose Weight Fast: 3 Simple Steps, Based on ScienceIf your doctor recommends it, there are ways to lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the best ways to lose weight most effective long-term weight management.That said, many eating plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a healthier eating plan.However, not all diets have this effect. Low carb diets and whole food, lower calorie diets are effective for weight loss and may be easier to stick to than other diets.Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to:reduce your appetitecause fast weight lossimprove your metabolic health at the best ways to lose weight same timeCut back on refined carbsOne way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.When you do that, your hunger levels go down, and you generally end up eating fewer caloriesWith a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populationsResearch also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungryNote that the best ways to lose weight long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study correlated high whole grain with lower body mass index (BMI) (4Trusted Source).To determine the best ways to lose weight best way for you to lose weight, consult your doctor for recommendations.2. Eat protein, fat, and vegetablesEach one of your meals should include:a protein sourcefat sourcevegetablesa small portion of complex carbohydrates, such as whole grainsTo see how you can assemble your meals, check out:this low carb meal planthis lower calorie meal planthese lists of 101 healthy low carb recipes and low calorie foodsProteinEating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weightEvidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight,to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs56–91 grams per day for the best ways to lose weight average male46–75 grams per day for the best ways to lose weight average femaleDiets with adequate protein can also help:reduce cravings and obsessive thoughts about food by 60%reduce the best ways to lose weight desire to snack late at night by halfmake you feel fullIn one study, people on a higher protein diet ate 441 fewer calories per day (10Trusted Source, 11Trusted Source).Healthy protein sources include:meat: beef, chicken, pork, and lambfish and seafood: salmon, trout, and shrimpeggs: whole eggs with the best ways to lose weight yolkplant-based proteins: beans, legumes, quinoa, tempeh, and tofuLow carb and leafy green vegetablesDon’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.Vegetables to include for low carb or low calorie eating plans:broccolicauliflowerspinachtomatoeskaleBrussels sproutscabbageSwiss chardlettucecucumberHealthy fatsDon’t be afraid of eating fats.Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan.Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content (12Trusted Source).SUMMARYAssemble each meal out of a protein source, healthy fat source, complex carb, and vegetables.Leafy green vegetables are a great way to bulk up a meal with low calories and lots of nutrients.3. Move your bodyExercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.By lifting weights, you’ll burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight Trusted Source, Trusted Source).Try going to the best ways to lose weight gym three to four times a week to lift weights. If you’re new to the best ways to lose weight gym, ask a trainer for some advice. Make sure your doctor is also aware of any new exercise plans.If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.What about calories and portion control?If you opt for a low carb eating plan, it’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.If you find yourself not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.If you’re sticking to a calorie deficit to lose weight, you can use a free online calculator like this one.Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast.You can also download free, easy-to-use calorie counters from websites and app stores. Here’s a list of 5 calorie counters to try.Note that eating too few calories can be dangerous and less effective for losing weight. Aim to reduce your calories by a sustainable and healthy amount based on your doctor’s recommendation.9 weight loss tipsHere are 9 more tips to lose weight faster:Eat a high protein breakfast. Eating a high protein breakfast could help reduce cravings and calorie intake throughout the best ways to lose weight dayAvoid sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight lossDrink water before meals. One study showed that drinking water before meals reduced calorie intake and may be effective in weight managementChoose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of healthy weight-loss-friendly foods.Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help SourceDrink coffee or tea. Caffeine consumption can boost your metabolismBase your diet on whole foods. They’re healthier, more filling, and much less likely to cause overeating than processed foods.Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormonesGet good quality sleep. Sleep is important for many reasons, and poor sleep is one of the best ways to lose weight biggest risk factors for weight gainSample meal ideas for fast weight lossThese sample meal plans are low carb, which limits carbs to 20–50 carbs per day. Each meal should have protein, healthy fats, and veggies.If you’d prefer to lose weight while still eating complex carbs, add in some healthy whole grains such as:quinoawhole oatswhole wheatbranryebarleyHow fast will you lose weight?You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the best ways to lose weight first week of a diet plan and then lose weight consistently after that. The first week is usually a loss of both body fat and water weight.If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the best ways to lose weight faster you’ll lose it.Unless your doctor suggests otherwise, losing 1–2 pounds per week is usually a safe amount. If you’re trying to lose weight faster than that, speak to your doctor about a safe level of calorie reduction.Aside from weight loss, a low carb diet can improve your health in a few ways, though the best ways to lose weight long-term effects are not yet known:blood sugar levels tend to significantly decrease on low carb dietstriglycerides tend to go downLDL (bad) cholesterol goes downblood pressure improves significantly The bottom lineBy reducing carbs or replacing refined carbs with complex carbs, you’ll likely experience reduced appetite and hunger. This removes the best ways to lose weight main reasons it’s often difficult to maintain a weight loss plan.With a sustainable low carb or lower calorie eating plan, you can eat healthy food until you’re full and still lose a significant amount of fat.The initial drop in water weight can lead to a drop in the best ways to lose weight scales within a few days. Fat loss takes longer.26 Weight Loss Tips That Are Actually Evidence-BasedThe weight loss industry is full of myths.People are often advised to do all sorts of crazy things, most of which have no evidence behind them.However, over the best ways to lose weight years, scientists have found a number of strategies that seem to be effective.Here are 26 weight loss tips that are actually evidence-based.1. Drink Water, Especially Before MealsIt is often claimed that drinking water can help with weight loss — and that’s true.Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more caloriesOne study showed that drinking a half-liter of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the best ways to lose weight waterHow to Lose Weight SafelyYou want to drop pounds, now. And you want to do it safely. But how?First, keep in mind that many experts say it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat, says the best ways to lose weight Academy of Nutrition and Dietetics.The academy’s advice: Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time.For faster results, you’ll need to work with a doctor, to make sure that you stay healthy and get the best ways to lose weight nutrients that you need.Make a PlanYou’ve probably heard the best ways to lose weight saying, “calories in, calories out”; as in, you just need to burn more calories than you eat and drink.But it’s not that simple, as many people can tell you from their own experience.Your metabolism -- how well your body turns calories into fuel -- also matters. And if you cut too many calories, it’s bad for you. You slow down your metabolism, and that can make you fall short on some nutrients.There are many ways you can do this, without cutting calories too much. You could:Cut back on portions.Figure out how many calories you get in a usual day, and trim back a bit.Read food labels to know how many calories are in each serving.Drink more water, so you’re not so hungry.Whatever method you use, you’ll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein so you keep up good nutrition. Working with a dietitian is a good idea, so you make a plan that covers those needs.Get Accountability and SupportMany apps can help you track your eating. Since you probably have your smartphone with you all the best ways to lose weight time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when.10 Ways to Lose Weight Without DietingSure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the best ways to lose weight key is making simple tweaks to your lifestyle.One pound of fat -- is equal to 3,500 calories. By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories a day is enough to avoid the best ways to lose weight extra 1-2 pounds most adults gain each year.Adopt one or more of these simple, painless strategies to help lose weight without going on a "diet":Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the best ways to lose weight day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the best ways to lose weight New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the best ways to lose weight boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.Close the best ways to lose weight Kitchen at Night. Establish a time when you will stop eating so you won't give in to the best ways to lose weight late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the best ways to lose weight author of Comfort Food Makeovers.Choose Liquid Calories Wisely. Sweetened drinks pile on the best ways to lose weight calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the best ways to lose weight weekends can be a huge calorie saver.Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the best ways to lose weight meat off the best ways to lose weight center of your plate and pile on the best ways to lose weight vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the best ways to lose weight cookie jar."Go for the best ways to lose weight Grain. By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.Control Your Environments. Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the best ways to lose weight right restaurants. That means avoiding the best ways to lose weight temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the best ways to lose weight buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the best ways to lose weight portions served both in restaurants and at home are bigger than you need. Pull out the best ways to lose weight measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the best ways to lose weight food will look plentiful on dainty dishware.Add More Steps. Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the best ways to lose weight day, do whatever you can to be more active -- pace while you talk on the best ways to lose weight phone, take the best ways to lose weight dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.Switch to Lighter Alternatives. Whenever you can, use the best ways to lose weight low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the best ways to lose weight product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the best ways to lose weight cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the best ways to lose weight creamy dressing.How to naturally lose weight fastWhile there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the best ways to lose weight number of carbohydrates in the best ways to lose weight diet.In this article, we consider nine effective methods of weight loss.Science-backed ways to lose weightMethods of weight loss that scientific research supports include the best ways to lose weight following:1. Trying intermittent fastingIntermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the best ways to lose weight day.Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.The most common intermittent fasting methods include the best ways to lose weight following:Alternate day fasting (ADF): Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25–30 percent of the best ways to lose weight body’s energy needs on fasting days.The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the best ways to lose weight 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the best ways to lose weight participants consuming fewer calories and losing weight.It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating.2. Tracking your diet and exerciseIf someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the best ways to lose weight end of the best ways to lose weight year. Of these, apps for diet, physical activity, and weight loss were among the best ways to lose weight most popular. This is not without reason, as tracking physical activity and weight loss progress on-the best ways to lose weight-go can be an effective way of managing weight.One study found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review study found a positive correlation between weight loss and the best ways to lose weight frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.3. Eating mindfullyMindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the best ways to lose weight food they eat and maintain a healthy weight.As most people lead busy lives, they often tend to eat quickly on the best ways to lose weight run, in the best ways to lose weight car, working at their desks, and watching TV. As a result, many people are barely aware of the best ways to lose weight food they are eating.Techniques for mindful eating include:Sitting down to eat, preferably at a table: Pay attention to the best ways to lose weight food and enjoy the best ways to lose weight experience.Avoiding distractions while eating: Do not turn on the best ways to lose weight TV, or a laptop or phone.Eating slowly: Take time to chew and savor the best ways to lose weight food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the best ways to lose weight signals that they are full, which can help to prevent over-eating.Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.4. Eating protein for breakfastProtein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the best ways to lose weight hunger hormone ghrelin and a rise in the best ways to lose weight satiety hormones peptide YY, GLP-1, and cholecystokinin.Research on young adults has also demonstrated that the best ways to lose weight hormonal effects of eating a high-protein breakfast can last for several hours.Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.5. Cutting back on sugar and refined carbohydratesThe Western diet is increasingly high in added sugars, and this has definite links to obesity, even when the best ways to lose weight sugar occurs in beverages rather than food.Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.These foods are quick to digest, and they convert to glucose rapidly.Excess glucose enters the best ways to lose weight blood and provokes the best ways to lose weight hormone insulin, which promotes fat storage in the best ways to lose weight adipose tissue. This contributes to weight gain.Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:whole-grain rice, bread, and pasta instead of the best ways to lose weight white versionsfruit, nuts, and seeds instead of high-sugar snacksherb teas and fruit-infused water instead of high-sugar sodassmoothies with water or milk instead of fruit juice6. Eating plenty of fiberDietary fiber describes plant-based carbohydrates that it is not possible to digest in the best ways to lose weight small intestine, unlike sugar and starch. Including plenty of fiber in the best ways to lose weight diet can increase the best ways to lose weight feeling of fullness, potentially leading to weight loss.Fiber-rich foods include:whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and ryefruit and vegetablespeas, beans, and pulsesnuts and seeds7. Balancing gut bacteriaOne emerging area of research is focusing on the best ways to lose weight role of bacteria in the best ways to lose weight gut on weight management.The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteria.Every individual has different varieties and amounts of bacteria in their gut. Some types can increase the best ways to lose weight amount of energy that the best ways to lose weight person harvests from food, leading to fat deposition and weight gain.Some foods can increase the best ways to lose weight number of good bacteria in the best ways to lose weight gut, including:A wide variety of plants: Increasing the best ways to lose weight number of fruits, vegetables, and grains in the best ways to lose weight diet will result in an increased fiber uptake and a more diverse set of gut bacteria. People should try to ensure that vegetables and other plant-based foods comprise 75 percent of their meal.Fermented foods: These enhance the best ways to lose weight function of good bacteria while inhibiting the best ways to lose weight growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.Prebiotic foods: These stimulate the best ways to lose weight growth and activity of some of the best ways to lose weight good bacteria that aid weight control. Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.8. Getting a good night’s sleepNumerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.Research suggests that insufficient or poor-quality sleep slows down the best ways to lose weight process in which the best ways to lose weight body converts calories to energy, called metabolism. When metabolism is less effective, the best ways to lose weight body may store unused energy as fat. In addition, poor sleep can increase the best ways to lose weight production of insulin and cortisol, which also prompt fat storage.How long someone sleeps also affects the best ways to lose weight regulation of the best ways to lose weight appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the best ways to lose weight brain.9. Managing your stress levelsStress triggers the best ways to lose weight release of hormones such as adrenaline and cortisol, which initially decrease the best ways to lose weight appetite as part of the best ways to lose weight body’s fight or flight response.However, when people are under constant stress, cortisol can remain in the best ways to lose weight bloodstream for longer, which will increase their appetite and potentially lead to them eating more.Cortisol signals the best ways to lose weight need to replenish the best ways to lose weight body’s nutritional stores from the best ways to lose weight preferred source of fuel, which is carbohydrate.Insulin then transports the best ways to lose weight sugar from carbohydrates from the best ways to lose weight blood to the best ways to lose weight muscles and brain. If the best ways to lose weight individual does not use this sugar in fight or flight, the best ways to lose weight body will store it as fat.Researchers found that implementing an 8-week stress-management intervention program resulted in significant reduction in the best ways to lose weight body mass index (BMI) of overweight and obese children and adolescents.Some methods of managing stress include:yoga, meditation, or tai chibreathing and relaxation techniquesspending some time outdoors, for example walking or gardeningTakeawayIt is important to remember that there are no quick fixes when it comes to weight loss.The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet.This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It is also beneficial to exercise for at least 30 minutes every day.How to Lose Weight Faster, But SafelyLose 5 pounds in one week! It's a trope we see everywhere. And while it’s possible that someone can lose that much in that time period, it really depends on your metabolism and loads of other factors unique to you, including physical activity and body composition.Weight loss ultimately comes back to the best ways to lose weight concept of calories in, calories out: Eat less than you burn and you’ll lose weight. And while it’s possible to lose water weight quickly on a low-carb diet, I certainly wouldn’t advocate for it. The diet itself can trick you into thinking that this eating style is working — when really, you might gain back what you lost as soon as you eat carbs again. That can feel incredibly dispiriting if you want results that last longer than a week.Based on my experience in nutrition counseling, most of us tend to snack on foods that aren’t nutrient-dense, but are high in calories. Major culprits often come in the best ways to lose weight form of refined grains like cereals, chips, crackers, and cookies but also calorie-packed drinks like juice and soda. Skipping sugary beverages is often the best ways to lose weight easiest way to lose weight faster. You don’t feel full from drinks, so swapping those out for sparkling water or unsweetened tea and coffee is the best ways to lose weight best place to start.If you're looking to speed up weight loss, be mindful of the best ways to lose weight foods you eat that you don't choose for yourself. Think: food pushers at work or your kids’ leftovers. Noticing where your extra calories actually come from is another step to making better choices in the best ways to lose weight short and long term.In my experience, there are a few other tips that hold true for almost all of us across the best ways to lose weight board — and they’re concepts that we can put into practice beginning right now.So, here’s where to start:1. Eat more vegetables, all of the best ways to lose weight time.It’s that simple, I promise! If you think about making any meal mostly veggies (at least 50% of anything that you’re having), you’re on the best ways to lose weight right track to better health and weight loss.2. Build a better breakfast.All meals are important, but breakfast is what helps you start your day on the best ways to lose weight right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the best ways to lose weight day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.3. Drink more coffee.Start your day with a cup of joe. Caffeine is a natural diuretic, which can reduce bloating, and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400 mg — about a venti Starbucks coffee — daily, according to the best ways to lose weight Dietary Guidelines for Americans.Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the best ways to lose weight metabolic effect of green tea (in extract) with that of a placebo, researchers found that the best ways to lose weight green-tea drinkers burned about 70 additional calories in a 24-hour period.4. Skip sugary beverages.We just don't feel full by liquid calories in quite the best ways to lose weight same way as we do real food. Drinking a juice or caramel coffee drink just isn't as satisfying as eating a bowl of veggie- and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the best ways to lose weight day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the best ways to lose weight metabolism of fat, making it tougher for you to burn those calories.)5. Buy a set of 5-pound weights.Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the best ways to lose weight faster you'll slim down.How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep extensions right in your home or office. Mix in some new ab, arm, back, and leg moves if you like. Strength training just three to four times per week can lead to rapid improvement in not only weight loss, but also range of motion, stability, and posture.6. Eat spicy foods — seriously!It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help you eat more slowly and avoid overeating. You're less likely to wolf down that plate of spicy spaghetti — and therefore stay more mindful of when you're full. Some great choices besides hot peppers: ginger and turmeric.7. Go to bed earlier.There's a ton of research that demonstrates getting less than the best ways to lose weight desired amount — about seven hours — of sleep per night can slow down your metabolism. Plus, when you're awake for longer, you're naturally more likely to snack on midnight munchies. So don't skimp on your ZZZ's, and you'll be rewarded with an extra edge when it comes to losing weight.8. Keep a food journal.People who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the best ways to lose weight long haul, studies consistently indicate. The habit also takes less than 15 minutes per day on average when you do it regularly, according to a 2019 study published in Obesity.Start tracking on an app like MyFitnessPal or use a regular notebook. It'll help you stay accountable for what you've eaten. Plus, you can easily identify areas that could use a little improvement when it's written out in front of you.9. Take a walk!Exercising at any time is good for you, but evening activity may be particularly beneficial because many people's metabolism slows down toward the best ways to lose weight end of the best ways to lose weight day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. Plus, it'll help you relax post-meal so you won't be tempted by stress-induced grazing that can rack up calories.10. Resist the best ways to lose weight urge to skip a meal.Skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse and keep snacks in your desk drawer — anything that will keep you from going hungry!Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for a binge later in the best ways to lose weight day. (Think: You've skipped breakfast and lunch, so you're ready to take down a whole turkey by dinner!) Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating. Set a "snack alarm" on your phone if needed.11. Eat your H2O.Sure, drinking plenty of water can help combat bloating, but you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.2. Munch on mineral-rich foods.Potassium, magnesium, and calcium can help to serve as a counter-balance for bloat-inducing sodium. Foods that are rich in potassium include leafy greens, most "orange" foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.13. Ignore the best ways to lose weight gimmicks.At any given time, there are dozens of weight-loss hypes in the best ways to lose weight marketplace that claim to take off 10 pounds in 10 days or more . Desperation can tempt us to try anything — from "clean eating" to cutting out food groups entirely. Keep in mind: Just because an avocado-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the best ways to lose weight story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.14. Let yourself off the best ways to lose weight hook.You already know that a perfect diet doesn't exist, but many of us still can't resist the best ways to lose weight urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. The problem: This only makes it more difficult, stressful, and downright impossible to lose weight. So rather than beating yourself up for eating foods you think you shouldn't, let it go. Treating yourself to about 200 calories worth of deliciousness each day — something that feels indulgent to you — can help you stay on track for the best ways to lose weight long haul, so allow yourself to eat, breathe, and indulge. Food should be joyful, not agonizing!15. Look for our emblem on food labels.Ultimately, long-term weight loss 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 best ways to lose weight lifestyle-related factors that make healthier eating hard, and find simple but creative solutions that actually work! Look for the best ways to lose weight emblem on labels wherever you shop for food.How to lose weightDo you have trouble losing weight? Or would you like to lose faster? You’ve come to the best ways to lose weight right place. Get ready for weight loss without hunger.Our conventional ideas about weight loss – eat less, move more – require a lot of willpower. Counting calories, exercising for hours every day and trying to ignore your hunger? At DietDoctor, we believe that’s needless suffering, and likely a waste of your time and precious energy.Eventually people often give up. An excessive focus on counting calories has certainly not done much to reverse our current obesity epidemic.1 Fortunately there may be a better way.The bottom line? Calories are not the best ways to lose weight only things that count in weight loss. Your weight is also hormonally regulated. If you reduce your hunger and the best ways to lose weight levels of your fat-storing hormone, insulin, you’ll likely have an easier time losing excess weight.Top 18 weight-loss tipsAre you ready? Here we go. Start at the best ways to lose weight top of the best ways to lose weight list (most important) and go down as far as you need. Click on any tip to read all about it. Perhaps you only need the best ways to lose weight first piece of advice?Prefer watching a video?Eighteen tips too many for you? Check out our popular video course with the best ways to lose weight five most important ones. Sign up for free updates and you’ll get instant access to it:1. Choose a low-carb dietpotatoes). This is an old idea: for 150 years or more there have been a huge number of weight-loss diets based on eating fewer carbs. What’s new is that dozens of modern scientific studies have proven that, yes, on average low carb can be the best ways to lose weight most effective way to lose weight.4Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the best ways to lose weight elephant in the best ways to lose weight room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat, hence the best ways to lose weight prevalence of “yo-yo dieting.”5 While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder.The main advantage of the best ways to lose weight low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb.6Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to a more manageable level.7 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.A 2012 study also showed that people who had lost weight experienced far less reduction in total energy expenditure (the best ways to lose weight number of calories burned within a 24-hour period) when they followed a low-carb diet compared to a low-fat diet during weight maintenance — a 300-calorie difference, in fact.8According to one of the best ways to lose weight Harvard professors behind the best ways to lose weight study, this advantage “would equal the best ways to lose weight 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.Recently, an even larger and more carefully conducted study confirmed this metabolism-sparing effect, with different groups of people who had lost weight burning an average of between 200 and almost 500 extra calories per day on a low-carb maintenance diet compared to a high-carb or moderate-carb diet.9Bottom line: A low-carb diet can reduce your hunger, making it easier to eat less. And it might even increase your fat burning at rest. Study after study shows that low carb works for weight loss and that on average it improves important health markers.Learn more about keto and low-carbDo you want to know more about exactly what to eat on low carb, how to do it, potential problems and solutions — and find lots of great recipes? Check out our keto for beginners guide. Alternatively, you can make low carb even simpler by signing up for our free two-week keto challenge.Meal planner and hundreds of videosGet the best ways to lose weight full Diet Doctor experience with unlimited low-carb and keto meal plans, shopping lists and much more with a free membership trial.Low-carb video courseDo you want to watch a high-quality 11-minute video course on how to eat low-carb, high-fat (keto)? And about the best ways to lose weight most important things to think about? Sign up for free updates and you’ll get instant access:2. Eat when hungryDon’t be hungry. A common mistake when starting a low carb diet: reducing carb intake while still being afraid of fat.Always eat enough, so that you feel satisfied, especially in the best ways to lose weight beginning of the best ways to lose weight weight-loss process. Doing this on a low-carb diet means that the best ways to lose weight fat you eat will be burned as fuel by your body, as your levels of the best ways to lose weight fat-storing hormone insulin are lowered.12You’ll become a fat-burning machine. You’ll be more likely to lose excess weight, often without hunger.13Do you still fear saturated fat? You may want to reconsider that. The fear of saturated fat is based on theories that recent studies suggest are misguided and incorrect. 14Butter, steak, and cream are fine foods. However, feel free to eat mostly unsaturated fat (e.g. olive oil, avocado, fatty fish) if you prefer. This could be called a Mediterranean low-carb diet and works great too.15Eating when hungry also implies something else: if you’re not hungry, you probably don’t need to eat yet. When on a keto diet you can trust your feelings of hunger and satiety again. Feel free to eat as many — or as few — times per day as you feel is right for you.Some people eat three times a day and occasionally snack in between (note that frequent snacking could mean that you’d benefit from adding protein or fat to your meals, to increase satiety). However, there’s some evidence that frequent snacking isn’t wise when trying to lose weight.16 Some people only eat once or twice a day and never snack. Whatever works for you. Just eat when you’re hungry.Carbs and fat are the best ways to lose weight body’s two main energy sources, and it needs at least one of them.Low carb AND low fat = starvationAvoiding both carbs and fat can result in hunger, cravings, and fatigue. Sooner or later many people can’t stand it and give up. The solution can be to eat more natural fat until you feel satisfied. For example:ButterFull-fat creamOlive oilMeat (including the best ways to lose weight fat)Fatty fishBaconEggsCoconut oil, etc.3. Eat real, minimally processed foodAnother common mistake when eating a low-carb diet is getting fooled by the best ways to lose weight creative marketing of special “low-carb” products.Remember: an effective low-carb diet for weight loss should be based primarily on whole food.Prioritize what humans have been eating for thousands or likely millions of years, e.g. meat, fish, vegetables, eggs, butter, olives, nuts etc.17If you want to lose weight, avoid special “low-carb” products that are full of carbs. This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. They’re often full of carbohydrates. Don’t be fooled.How about low-carb bread? Be careful: if it’s baked with grains it’s certainly not low carb. But some companies still try to sell it to you as a low-carb option.Low-carb chocolate is usually full of a kind of sugar alcohol — maltitol — that may actually be partially absorbed by the best ways to lose weight body, but which the best ways to lose weight manufacturer does not count as carbs. If the best ways to lose weight maltitol is absorbed, it is likely to raise blood sugar and insulin levels.18 The remaining carbs end up in the best ways to lose weight colon, potentially causing gas and diarrhea. Furthermore, any sweeteners can maintain sugar cravings.19 Low-carb chocolate made with erythritol or stevia is likely to be okay.These three companies are not unique. There are thousands of similar companies who may be trying to trick you into buying their “low-carb” products, that often contain starch, sugar alcohols, wheat flour, sweeteners, and other additives.Two simple rules to avoid this:Don’t eat “low carb” versions of high carb stuff, like cookies, bars, chocolate, bread, pasta or ice cream – unless you are sure of the best ways to lose weight ingredients (ideally, by making it yourself).Avoid products with the best ways to lose weight words “net carbs” on them. That may be a way to deceive you.Focus on eating good quality, minimally processed real food. Ideally the best ways to lose weight food you buy shouldn’t even have a list of ingredients (or it should be very short).Less moderation, more qualityFinally — you may want to forget about the best ways to lose weight old “everything in moderation” diet motto. It isn’t necessarily helpful advice for people who struggle with weight — in fact, it may be exactly the best ways to lose weight opposite.20Don’t eat everything in moderation. Eat as much healthy food as you can, whenever you are hungry. Eat as little unhealthy food as you can – if possible, none at all.4. Eat only when hungryOn a low-carb diet you should aim to eat when hungry (see tip #2 above). And if you’re not hungry? Don’t eat. Frequently eating more food than you need to stay satisfied will slow down weight loss.21 This, in fact, is so important that it’s worth a section of its own.Limit unnecessary snackingUnnecessary snacking can be a problem on a keto diet too. Some things are easy to eat just because they’re tasty and readily available. Here are three common traps to watch out for on a keto or low-carb diet:22Dairy products such as cream and cheeses. They work well in cooking, as they satisfy. But problems arise when you’re munching a lot of cheese in front of the best ways to lose weight TV in the best ways to lose weight evening — without being hungry. Be careful with that. Another problem might be having lots of cream with dessert, when you’re actually already full and just keep eating because it tastes good. Another common culprit is loads of heavy cream in the best ways to lose weight coffee, many times per day.Nuts. It’s very easy to eat until the best ways to lose weight nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts.23 Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the best ways to lose weight entire bag to the best ways to lose weight couch, preferably choose a small bowl instead. Personally, I often eat all the best ways to lose weight nuts in front of me, whether I’m hungry or not.Low-carb baking. Even if you’re only using almond flour and sweeteners, snacking on baked goods and cookies usually provides additional eating when you’re not hungry — and yes, this will slow down weight loss.Feel free to skip mealsDo you have to eat breakfast? Research has confirmed that the best ways to lose weight answer is no.24 Don’t eat if you’re not hungry. And this goes for any meal.On a strict keto diet the best ways to lose weight hunger and urge to eat tend to decrease a lot, especially if you have excess weight to lose.25 Your body may be happily burning your fat stores, reducing the best ways to lose weight need to eat.If this happens, be happy! Don’t fight it by eating food you don’t want. Instead, wait for the best ways to lose weight hunger to return before you eat again. This will save you both time and money, while speeding up your weight loss.Some people fear that they will lose control if they don’t eat every three hours. The concern that this “urge to binge” will blow their diets completely leads them to obsessively snack all the best ways to lose weight time.This constant snacking may be necessary in order to control the best ways to lose weight hunger and craving that may arise during a diet high in sugar and starchy carbs, but it’s usually unnecessary on a keto diet. Hunger will only slowly return and you should have plenty of time to prepare food or grab a snack.5. Measure your progress wiselyTracking successful weight loss is sometimes trickier than you’d think. Focusing primarily on weight and stepping on the best ways to lose weight scale every day might be misleading, cause unnecessary anxiety, and undermine your motivation for no good reason.The scale is not necessarily your friend. You may want to lose fat – but the best ways to lose weight scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semi-starvation (which may accompany calorie-counting), as your body may want to restore lost muscle. Starting weight training and gaining muscle can also hide your fat loss.Losing fat and gaining muscle means great progress, but you may miss this if you only measure your weight. Thus it’s best to quantify body composition as you lose weight. You can do this with a DEXA scan, hydrostatic weights, plethysmography scales and others. But if these are not available, it is smart to also track the best ways to lose weight disappearance of your belly fat, by measuring your waist circumference.Here’s how to do it:Put the best ways to lose weight measuring tape around your middle, slightly above your belly button (to be exact: at the best ways to lose weight midpoint between your lowest rib and the best ways to lose weight top of your hipbone, at your side)Exhale and relax (don’t suck in your stomach)Make sure the best ways to lose weight measuring tape fits snuggly, without compressing your skinMeasureCompare your result to these recommendations:I recommend aiming for “good” but it’s not always realistic. Young people can usually achieve this, but for some middle-aged or older women, it may be a major victory to get all the best ways to lose weight way to “decent”.26Measuring progressI suggest measuring your waist circumference and weight before starting your weight-loss journey and then perhaps once a week or once a month. Write the best ways to lose weight results down so that you can track your progress. If you want, you can measure more areas: around the best ways to lose weight buttocks, the best ways to lose weight chest, the best ways to lose weight arms, legs, etc.Please note that your weight can fluctuate up and down several pounds from day to day, depending on fluid balance and digestive system contents. Don’t worry about short-term changes, follow the best ways to lose weight long-term trend instead.If you can, try to check other important health markers when starting out, like these:Blood pressureBlood sugar (fasting blood glucose and/or HbA1c)Cholesterol profile (including HDL, triglycerides)These markers are almost universally improved on a low carb diet, even before major weight loss.27 Re-checking these health markers after a few months can be great for your motivation as they’ll usually show that you’re not just losing weight, you’re gaining health too.PS: Don’t have a measuring tape at home? Try these options:Use any piece of string. Wrap the best ways to lose weight string around your waist and cut the best ways to lose weight string to fit your waist on day one. This string could magically appear to become longer and longer every week you wrap it around your waist.Comparing how an old pair of jeans fits is also a good option.6. Be persistentIt usually takes years or decades to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself does not necessarily work well long term; instead it may be a recipe for “yo-yo dieting”.28 To succeed, you need something that works long term.In addition, you need to set realistic expectations for health and weight loss goals. You can read more in our detailed guide on realistic expectations.What to aim forIt’s common to lose 2-6 pounds (1-3 kg) within the best ways to lose weight first week on a strict low-carb diet, and then on average about one pound (0.5 kg) per week as long as you have a lot of weight remaining to lose.29 This translates into about 50 pounds (23 kilos) per year. However, weight loss doesn’t occur at this rate in everyone.Every 5 pounds of fat loss roughly equals 1 inch lost around the best ways to lose weight waist (1 kilo = 1 cm).Young males sometimes lose weight faster than this, perhaps twice as fast.30 Post-menopausal women may lose at a slower pace.31 People on a very strict low-carb diet may lose weight quicker, as well as those who exercise a lot (a bonus).32 And if you have an enormous amount of excess weight to lose, you could start out much faster — although initially, some of the best ways to lose weight weight you lose will be due to water loss.As you get closer to your ideal weight, the best ways to lose weight loss may slow down until you stabilize at a weight that your body feels is right. Very few people become underweight on a low-carb diet as long as they eat when hungry.Initial stallsAre you coming off a period of semi-starvation (which can occur with calorie-counting)? Focus on your waist circumference and health markers (see advice #4) at first, as it sometimes takes several weeks before weight loss is apparent.33Weight-loss plateausExpect weight-loss plateaus: months where nothing seems to happen on the best ways to lose weight scale. Everybody hits them.34 Stay calm. Keep doing what you’re doing and eventually things should start happening again (if not, check out the best ways to lose weight other 17 tips).More: Top 10 tips top break a weight loss stallHow to keep the best ways to lose weight weight off long termLosing a lot of weight long term and keeping it off will likely not happen unless you change your habits forever. If you lose weight and then return to living exactly the best ways to lose weight way you did when you gained weight, don’t be surprised when the best ways to lose weight excess weight returns. It normally will.Maintaining weight loss usually requires long-term change and patience. As tempting as it may be, don’t fall for one of these magical diet scams.Forget quick fixes: If you lose some weight every month, eventually you may get rid of all your excess weight. That’s inevitable progress. That’s what you want.PS: Long-term change is hardest in the best ways to lose weight beginning, especially during the best ways to lose weight first couple of weeks. It’s like quitting smoking. Once you develop new habits it becomes easier and easier every week. Eventually it may come naturally.7. Avoid eating fruitThis piece of advice is controversial as fruit has an almost magical health aura today. People may believe that fruit is nutritious but unfortunately fruit contains a lot of sugar – around 10% by weight (the best ways to lose weight rest is mostly water). Just taste an orange or a grape. Sweet, right?Five servings of fruit per day can be equivalent to the best ways to lose weight amount of sugar in 16 ounces (500 ml) of soda–52 grams of sugar!36 Contrary to what many people believe, the best ways to lose weight natural sugar in fruit is more or less identical to the best ways to lose weight sugar in soda and other sweet beverages (about 50% glucose, 50% fructose).Sugar from fruit can shut down fat burning. Eating a lot of fruit can increase your hunger and slow your weight loss.37 What’s a lot? That may differ depending on baseline insulin resistance, physical activity, and other factors. For best results, you may want to approach fruit as a treat to be enjoyed occasionally, or completely eliminate it if you are struggling with weight loss.Bottom line: Fruit is candy from nature. Enjoy responsibly.Isn’t fruit natural?Most people believe that fruit is natural, but today’s fruits in the best ways to lose weight grocery store have very little in common with what fruits looked like before they were cultured. Modern domesticated fruits are larger, less bitter, and have thinner peels and smaller seeds. This makes them tastier and easier to eat – and because of their increased size, they may provide more sugar per piece of fruit than their earlier counterparts.8. Avoid drinking beerBeer contains rapidly digested carbs that shut down fat burning. That may be why beer is sometimes referred to as “liquid bread.” There’s a good reason for the best ways to lose weight term “beer belly.”38Here are smarter (lower-carb) alcoholic options for losing weight:Wine (red or dry white)Dry champagneHard liquor like whisky, cognac, vodka (avoid sweetened cocktails – try vodka, soda water, lime instead)These drinks hardly contain any sugar or digestible carbohydrates so they’re better than beer. However, large amounts of alcohol might slow weight loss somewhat, so moderation is still a good idea.9. Avoid non-caloric sweetenersMany people replace sugar with non-caloric sweeteners in the best ways to lose weight belief that this will reduce their calorie intake and cause weight loss. It sounds plausible. Several studies, however, have failed to show obvious positive effect on weight loss by consuming non-caloric sweeteners instead of plain sugar.39According to scientific studies, non-caloric sweeteners may increase appetite and maintain cravings for sweet food.40 And one recent independent study showed that switching drinks with non-caloric sweeteners to water helped women lose weight:Study: Avoiding diet beverages helps women lose weightThis might be due to an increased insulin secretion in anticipation that sugar will appear in the best ways to lose weight blood.42 Maybe that is why something odd happened when I tested Pepsi Max.Additionally, for people who are susceptible, non-caloric sweeteners can maintain a desire for sweets and lead to sugary or starchy snack cravings.If you’re having trouble losing weight, I suggest that you avoid sweeteners. As a bonus, you’ll likely find it easier to enjoy the best ways to lose weight natural sweetness of real food, once you’re no longer adapted to the best ways to lose weight overpowering sweetness of processed low-carb food products and “diet” sodas.10. Review any medicationsMany prescription drugs can stall your weight loss. Discuss any change in treatment with your doctor. Here are the best ways to lose weight three most common offenders:Insulin injections, especially at higher doses, are probably the best ways to lose weight worst obstacle for weight loss for many people.43 There are three ways to reduce your need for insulin:A. Eat fewer carbs, which makes it easier to lose weight. The fewer carbs you eat the best ways to lose weight less insulin you need.44 Remember to work closely with your healthcare provider to ensure you safely lower your doses.B. If this isn’t enough, treatment with metformin tablets (at a dose of 2–3 grams/day) can decrease the best ways to lose weight need for insulin (at least for people with type 2 diabetes).Other diabetes medications, like insulin-releasing tablets (e.g. sulfonylureas), often lead to weight gain.46 These include: Minodiab (glipizide), Euglucon (glibenclamide), and Daonil (glyburide). Tablets like Avandia, Actos, Starlix and NovoNorm also encourage weight gain. But not metformin. More on diabetesCortisone as an oral drug is another common issue (e.g. prednisolone). Cortisone may cause weight gain in the best ways to lose weight long run, especially at higher doses (e.g. more than 5 mg prednisolone per day).47 Unfortunately, cortisone is often an essential medication for those who are prescribed it, but the best ways to lose weight dose should be adjusted frequently in concert with your healthcare provider so you don’t take more than you need.These other medications can also cause problems:Neuroleptics/antipsychotic drugs can often encourage weight gain, especially newer drugs like Zyprexa (olanzapine).Some antidepressant medications can cause weight gain, especially the best ways to lose weight older tricyclic antidepressants (TCAs) such as Tryptizol/Saroten (amitriptyline), and Anafranil (clomipramine); as well as newer drugs such as Remeron (mirtazapine).48 Lithium (for manic-depressive disorder) often causes weight gain. The most common antidepressants known as SSRI’s, for example, Celexa (citalopram) and Zoloft (sertraline) do not appear to impact weight significantly.49 More on depressionSome contraceptives may contribute to a slight weight gain, primarily those that contain only progesterone and no estrogen, for example the best ways to lose weight mini-pill, the best ways to lose weight contraceptive injection, or a contraceptive implant.50 More on fertilityBlood pressure medication in the best ways to lose weight form of beta blockers may lead to weight gain in some individuals. These drugs include: Seloken, Lopressor (metoprolol), and Tenormin (atenolol). More on high blood pressureEpilepsy drugs may cause weight gain (e.g. carbamazepine and valproate).Allergy medications and antihistamines can interfere with weight loss, especially at high doses. Cortisone is even worse (see above). More on allergiesAntibiotics may possibly lead to a temporary weight gain by disturbing the best ways to lose weight gut microbiota and increasing the best ways to lose weight amount of energy we absorb from food.51 This is still speculative for humans but it’s a reason not to use antibiotics unless you truly need it.11. Stress less, sleep moreHave you ever wished for more hours of sleep and a less stressful life in general? Most people have – stress and lack of sleep can be bad news for their weight.Chronic stress and inadequate sleep may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and may result in weight gain.52 If you’re looking to lose weight, you should review possible ways to decrease or better handle excessive stress in your life. Although this often demands substantial changes, it may immediately affect your stress hormone levels and perhaps your weight.You should also make an effort to get enough good sleep, preferably every night. Strive to wake up refreshed of your own accord, independently of the best ways to lose weight alarm clock. If you’re the best ways to lose weight kind of person who always gets brutally woken up by the best ways to lose weight alarm ringing, you might never be giving your body completely adequate rest.One way to combat this is to go to bed early enough for your body to wake up autonomously before the best ways to lose weight alarm clock goes off. Letting yourself get a good night’s sleep is another way of reducing stress hormone levels.Sleep deprivation, on the best ways to lose weight other hand, goes hand in hand with sugar cravings.53 It also has an adverse effect on self-discipline and makes it painfully easy to give in to temptation (it’s no coincidence that induced sleep deprivation is a common interrogation technique). Similarly, sleep deprivation weakens your resolve to work out.Sleep issues?Do you have trouble sleeping even if there’s ample time for it? Here are five tips from an expert:Stick to the best ways to lose weight same bedtime every evening. In the best ways to lose weight long run, this will help your body prepare for sleep at that time.No coffee after 2 pm. Just don’t – and remember that it takes time for caffeine to leave your body.Limit your alcohol intake to three hours before bedtime. While booze might make you woozy, it worsens quality of sleep.Limit exercise in the best ways to lose weight four hours before bedtime. Physical activity can make you wound up and make it difficult to go to sleep for several hours afterwards.Get 15 minutes of sunlight every day. This is good for your circadian rhythm (your “body clock”).Finally, make sure that your bedroom is dark enough, and stays at a pleasant temperature. Sleep well!Difficult, but worthwhileMany may find the best ways to lose weight above guidelines difficult to follow, perhaps because of a lack of time (or the best ways to lose weight equivalent – small children!). But stressing less and sleeping more doesn’t just feel good. It can also play a part in helping you get leaner.12. Eat less of dairy products and nutsCan you eat as much as you like and still lose weight? This often works well with a low-carbohydrate diet, as appetite regulation often improves.54However, despite the best ways to lose weight fact that a low-carbohydrate diet generally makes it easier to eat just enough, there are foods classified as low carb which become a problem in larger quantities. If you find yourself having a hard time losing weight on a low carb diet, you could try to be more careful with:Dairy products (yogurt, cream, cheese)NutsDairy products contain varying amounts of lactose (milk sugar), which could potentially slow down weight loss. Consequently, cutting back on dairy products may help accelerate weight loss.This applies especially to dairy products typically lacking in fat, such as regular milk and various yogurts. But be careful with full-fat dairy such as cream and cheese all the best ways to lose weight same, as they are easy to overindulge in.Exempt from all these dairy-product warnings is butter, which is almost pure fat. Generally speaking, butter may be consumed as desired – but pay attention to fullness cues if your goal is weight loss. If it is overconsumed, dietary fat will be burned for fuel instead of body fat.Low-carb and dairy-free recipesNuts, the best ways to lose weight second food to watch, contain a fair amount of carbohydrate, and it’s very easy to unwittingly scarf down large quantities.55 Cashew nuts are among the best ways to lose weight worst carb-wise – you’ll find that they contain around 20% carbohydrate by weight.For someone following a strict keto diet with a 20 grams of carbs per day allowance, this means that consuming 100 grams of cashews (which happens in a flash!) will have filled their daily quota. Peanuts tend to be around 10-15% carbohydrate – not putting them in the best ways to lose weight clear either.So, for those of you having trouble losing weight: use nuts sparingly. When in a situation where nuts are an absolute must, know that the best ways to lose weight most harmless ones carb-wise are macadamia nuts (usually around 5% carbs), or Brazil nuts 13.Supplement vitamins and mineralsYour body needs a certain amount of essential vitamins and minerals to function properly. What happens when you don’t get enough of them? What happens when you eat too little food or when the best ways to lose weight food you eat isn’t sufficiently nutritious? It is possible that our bodies catch on and reply by increasing hunger levels.After all, if we eat more, we increase the best ways to lose weight chances of consuming enough of whatever nutrient we are lacking. On the best ways to lose weight other hand, reliable access to vitamins and minerals could perhaps mean decreased hunger levels and decreased cravings, thereby promoting weight loss.The above is speculation without strong supporting evidence. But there are a few studies which suggest it might not be far from the best ways to lose weight truth.Vitamin DA lack of vitamin D could be the best ways to lose weight most common deficiency in northern countries such as Canada and some of the best ways to lose weight US. Three recent studies indicate that, when compared to a placebo, a vitamin D supplement cold help decrease your fat mass or waist measurement.56In one of the best ways to lose weight studies, 77 overweight or obese women received either a supplement of 1000 units of vitamin D or a placebo, every day for 3 months. Although the best ways to lose weight total weight loss was similar, those who took the best ways to lose weight vitamin D supplement decreased their body fat by 2.7 kg (6 pounds), on average. This was significantly more than the best ways to lose weight placebo group, whose average fat loss was only 0.4 kg (less than 1 pound).57MultivitaminsA study from 2010 involved around a hundred women with weight issues, separating them into three groups. One group received a daily multivitamin supplement, the best ways to lose weight other a daily calcium supplement, and the best ways to lose weight last group only a placebo. The study went on for six months.Unsurprisingly, the best ways to lose weight results showed that nothing had happened to the best ways to lose weight weight of the best ways to lose weight women receiving calcium or the best ways to lose weight placebo. However, the best ways to lose weight group that took the best ways to lose weight multivitamin lost more weight – an average of 3.6 kg (8 pounds) more – and improved several of their health markers. Among other things, their basal metabolic rate (the best ways to lose weight rate at which the best ways to lose weight body burns calories when at rest) increased.58 Although the best ways to lose weight differences were small, they were statistically significant.ConclusionNutrient-dense, whole food is certainly the best ways to lose weight foundation of weight loss. But an adequate amount of vitamin D can be difficult to ingest via food, especially for those who are vegetarian or don’t eat fatty fish (the best ways to lose weight main dietary source of vitamin D) on a regular basis. In the best ways to lose weight case of a lack of sun (such as during the best ways to lose weight darker months of fall and winter), it may be wise to supplement for health reasons – and perhaps even for your weight.In addition, if you’re overweight and not entirely sure that your diet provides enough nutrients, it may be worthwhile to take a multivitamin pill.While the best ways to lose weight evidence is not strong, there is likely little downside and you may see a small benefit.14. Use intermittent fastingThere are many things to consider before moving on to this tip #14, but don’t let this concern you. This is one of the best ways to lose weight most effective weapons available to lose weight. It may be perfect if you are stuck at a weight-loss plateau despite “doing everything right” – or to speed up your weight loss.59This weapon is called intermittent fasting. It means exactly what it sounds like: not eating during a specified time interval.Recommended first option – 16:8Probably the best ways to lose weight most popular option is fasting for 16 hours (including sleep), which is usually easy to do on a keto diet. It requires trading breakfast for a cup of coffee (or some other non-caloric fluid) and having lunch as the best ways to lose weight first meal of the best ways to lose weight day. Fasting from 8 pm to 12 noon – for example – equals 16 hours of fasting. Another option is to skip dinner: eat breakfast and lunch within 8 hours — for instance, 8 am to 2 pm — and then don’t eat again until 8 am the best ways to lose weight next morning.There are many other versions of intermittent fasting, but this 16:8 method (16 hours of not eating with an 8-hour eating window) is the best ways to lose weight one we recommend as a first option. It’s often effective, generally easy to do and does not require counting calories.You can do a 16:8 fast as often as you like. For example twice a week, on weekdays only, or every single day. The more often you do it, the best ways to lose weight more effective it may be.60In fact, on a keto diet some people spontaneously fall into this habit, as their appetite is reduced (see weight loss tip #4, eat only when hungry).Other kinds of intermittent fastingThere are many other options. Basically, the best ways to lose weight longer periods are harder to do but could potentially be more effective. Here are two more common options:Fasting for 24 hours (often dinner to dinner) once or twice a week. This can be effective and easy to do for some people, especially on a keto diet, which usually reduces appetite.The 5:2 diet. Eat as much as you need to feel satisfied 5 days of the best ways to lose weight week and then eat calorie-restricted on two days (500 calories per day for women, 600 calories for men). This requires calorie counting and more planning, but some people still find they enjoy it.What about eating when hungry?Doesn’t advice on intermittent fasting contradict the best ways to lose weight advice to eat when hungry? Yes it does, somewhat.We recommend eating when hungry as a first option, and we recommend always eating until you feel satisfied at meals. But if this is not effective enough, then intermittent fasting is a very powerful addition. Remember – and this is crucial – that between fasting periods you’re still supposed to eat until satisfied.Intermittent fasting is not the best ways to lose weight same thing as obsessively counting calories and starving yourself 24-7. Starving yourself may be a recipe for misery and failure.Intermittent fasting is about eating all that your body needs, while still allowing it to sometimes briefly rest from constant feeding.What’s acceptable to drink during fasts?During a fast you can’t eat, but you should definitely drink. Water is the best ways to lose weight drink of choice, but coffee and tea are also great options. During longer fasts it can be wise to add some salt too, or drink bouillon.61Anything you drink should ideally be zero calories. But it may be acceptable to modify this by adding a small amount of milk or cream in your coffee or tea – if you absolutely need it to enjoy your drink.What to eat between fastsSo what should you eat when you are not fasting? Well, if your goal is to lose weight, we suggest following all the best ways to lose weight tips above, including eating a low-carb diet. Combining this with intermittent fasting is a great combination.On a low-carb diet your hunger is reduced and it’s much easier to do a period of fasting. Also, your fat burning is already increased – so when fasting you’ll more easily burn plenty of fat.62So, while on a low-carb diet the best ways to lose weight fasting periods may become both easier to do and more effective. 1 + 1 equals 3.Who should not do intermittent fastingIntermittent fasting can be a great idea, but not everyone should do it:If you have a history of disordered eating then intermittent fasting may not be right for you. We recommend consulting with your physician before trying intermittent fasting.If you are stressed out or sleep deprived, then take care of that problem first (see weight loss tip #11) or fasting may be too stressful for your body.If you are on any medication – especially insulin – the best ways to lose weight doses may need to be adjusted when fasting. Discuss this with your doctor first.Growing children, pregnant women and breastfeeding women should not do longer fasting periods, as they have an increased nutrient needs. We recommend eating when hungry and using the best ways to lose weight 14 tips above if you need to lose weight.15. Exercise wiselyDo you wonder why this weight-loss tip doesn’t show up until number 15 on the best ways to lose weight list? It’s because exercise is greatly overrated as a single intervention for weight loss.63Have you ever watched “The Biggest Loser”? The participants take leave from their jobs (and family) for months. They are allowed only small portions of food, and work out as though it were their full-time job – 40 hours a week, sometimes more. This method is clearly unsustainable for the best ways to lose weight average person in the best ways to lose weight long run.64Just taking the best ways to lose weight stairs instead of the best ways to lose weight elevator, or getting off the best ways to lose weight bus one stop earlier, is probably not going to change the best ways to lose weight numbers on your bathroom scale. It’s a myth. Studies show that if you just start exercising, you’re likely going to need at least 30-60 minutes of workouts per day to noticeably lose weight.65 Part of the best ways to lose weight reason is that exercise makes people hungrier, and eating more reduces the best ways to lose weight effect on weight.66While, the best ways to lose weight effect of exercise on our weight is overrated, exercise can still provide meaningful health improvements, even without weight loss. You can learn more in our guide on exercise. But it’s not a good idea to eat unhealthy processed food and drink sugar water (so-called “sports drinks”), and then 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 best ways to lose weight basement-level windows of your house.Exercise cannot compensate for other behaviors or issues in your life. Those must be addressed first.The good newsIf, on the best ways to lose weight other hand, you’ve already taken care of steps 1-14, you should have a rested and recharged body which is already happily burning fat. In this case, increased activity can accelerate your weight loss, fat mass loss and reduction of insulin levels.67 Also, don’t forget that the best ways to lose weight non-weight-related health effects of exercise are quite impressive.Hormonal effectsFor even more impressive effects on body composition, aim for exercise forms which elicit a positive hormonal response. This means lifting really heavy things (strength training), or interval training. Such exercise increases levels of the best ways to lose weight hormone testosterone (primarily in men) as well as growth hormone.68 Not only do greater levels of these hormones increase your muscle mass, but they also decrease your visceral fat (belly fat) in the best ways to lose weight long term.As a final bonus, exercise can both make you feel and look better.What kind of activity fits you?16. Achieve higher ketone levelsWe’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the best ways to lose weight 15 pieces of advice listed above, it might be a good idea to bring out a controversial option: higher ketone levels. Why is it controversial? For most people, “low” or “higher” ketone levels don’t make a difference for health and weight loss, and in general we do not recommend shooting for a specific ketone level.69 However, for some people stalling at weight plateaus while on a low carb diet, trying to raise ketone levels may be of benefit.So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the best ways to lose weight fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy.70This tends to cause you to want to consume fewer calories than you expend – without hunger – and lose weight.71 Several of the best ways to lose weight tips mentioned above are about fine-tuning your diet to better this effect.KetosisKetosis is a state where the best ways to lose weight body is burning fat at an extremely high rate. Even the best ways to lose weight brain runs on fat, via ketone bodies. These are energy molecules in the best ways to lose weight blood (like blood sugar) which become fuel for our brains after being converted from fat by the best ways to lose weight liver.72To encourage ketone production, the best ways to lose weight amount of insulin in your bloodstream must be low. The lower your insulin, the best ways to lose weight higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the best ways to lose weight maximum effect of your low-carbohydrate diet.73Measuring ketonesToday, there are reasonably-priced gadgets available for measuring ketone levels at home. One needle prick of the best ways to lose weight finger, and in just a few seconds you’ll know your blood ketone level.Blood ketones are best measured on a fasted stomach in the best ways to lose weight morning (before breakfast, that is). Here are a few pointers on how to interpret the best ways to lose weight result:Below 0.5 mmol/L is not considered “ketosis”. At this level, you’re likely not at maximum fat-burning.74Between 0.5-3.0 mmol/L is nutritional ketosis. This is where you see the best ways to lose weight beneficial effects on weight and metabolic health. For most people, it won’t matter where in this range you fall.Around 1.5 – 3 mmol/L is the best ways to lose weight higher end of nutritional ketosis. If you have hit a weight loss stall without a clear reason, one possible intervention is to increase your ketone levels. Although there is no scientific support for this intervention, rare cases may see benefit.75Numbers over 3 mmol/L aren’t necessary. That is, they will achieve neither better nor worse results than being at the best ways to lose weight 0.5-3 mmol/L level.76 Higher numbers can also sometimes mean that you’re not getting enough food. For people with type 1 diabetes, this can be caused by a severe lack of insulin (see below).Ketones in urineKetone levels can also be measured in a more old-fashioned way, with urine test sticks (sold prescription-free in pharmacies or on Amazon77). Ketone sticks give less reliable results for several reasons, and the best ways to lose weight above recommendations can’t be straightforwardly applied to them. They are, however, much cheaper.Although I was quite happy with my weight before these trials, they resulted in a further loss of 4.5 kg (10 pounds) and 7 cm (3 inches) around my waist – without additional exercise or even the best ways to lose weight slightest resemblance of hunger.How to achieve higher ketone levelsMany who firmly believe they are eating a strict low-carb diet are surprised when they measure their blood ketones. They may be at around only 0.2 or 0.4. Why?First, you should make sure you are avoiding all obvious sources of carbohydrate (sweets, bread, spaghetti, rice, potatoes). Next, check for “hidden carbs” in salad dressings, dips, and from other sources like alcohol.You may consider adding intermittent fasting or exercise to your routine (see tips #14 and #15 above).Sometimes adding MCT oil to your coffee or tea can help increase your ketone levels which may or may not resolve your stall. It may not be “magic” for everyone, but for some, it may just do the best ways to lose weight trick. Just be aware that you will burn added fat calories that you eat before you burn your own fat stores. Therefore, adding extra fat to your coffee could also hurt your weight loss progress.Finally, make sure you are eating adequate amounts of protein. A keto diet for weight loss should be at least a moderate protein diet. We recommend 1.2 to 2.0 grams per kg of reference body weight per day.78 Check out our target protein ranges to find out how much protein you should be aiming for each day.If it doesn’t workHaving higher ketone levels most of the best ways to lose weight day for a prolonged period of time (say, a month) will ensure that you experience the best ways to lose weight maximal hormonal effect from eating a low-carb diet.79 If this doesn’t result in noticeable weight loss, you can be fairly certain that too many carbs are not part of your weight issue and not the best ways to lose weight obstacle to your weight loss. There are, in fact, other causes of obesity and being overweight. The next two tips in this series might help you.Try itOrder a ketone meter online and start measuring. There are a few different models.80 Unfortunately these meters are all quite expensive to use, as the best ways to lose weight test strips can cost about $5 per test. However, with more competition, companies have now come out with test strips that are only $0.99 each.Here’s a complete package81 with everything you need to check your blood ketone levels.MoreLearn much more about ketogenic diets and ketosis:A quick guide to ketogenic dietsWatch my video interview with the best ways to lose weight American doctor Peter Attia, on a strictly ketogenic low-carb diet: Very Low Carb PerformanceA word of warningIf you have type 1 diabetes, you should not follow the best ways to lose weight above advice to purposefully increase your ketone levels – it may be risky. If you have ketones in your blood at all, you must be sure that your blood sugar levels are normal and you are getting adequate insulin. If they are, you’re in normal ketosis – just like the best ways to lose weight ketosis of non-diabetic people who stick to a strict low-carb diet.High blood sugar levels coupled with high blood ketones, on the best ways to lose weight other hand, will mean that you have a pathologically low level of insulin – something non-diabetics do not suffer from. This can lead to ketoacidosis – a potentially life-threatening condition. If this happens, you’ll need to contact your healthcare provider immediately or have someone take you to the best ways to lose weight hospital to be checked out. Coveting really high blood ketones for weight control is not worth the best ways to lose weight risk for people with type 1 diabetes.17. Get your hormones checkedSo you’ve followed the best ways to lose weight previous tips, implemented major lifestyle changes, and established that neither medication nor vitamin deficiency is an issue. You’ve even tried increasing your ketone levels for a while (ensuring low insulin levels). And you still can’t hit the best ways to lose weight normal weight mark?If this applies to you, it may be time to consider the best ways to lose weight possibility that hormonal imbalances are the best ways to lose weight cause of your troubles. There are three common problem areas:Thyroid hormoneSex hormonesStress hormonesThyroid hormoneSome people, most often women, can suffer decreased metabolism as a result of thyroid hormone deficiency, hypothyroidism. Common symptoms are:FatigueCold intoleranceConstipationDry skinWeight gainIn these cases, weight gain resulting from decreased metabolism usually does not exceed 15 pounds.82Your doctor can easily arrange for you to take a blood test to measure the best ways to lose weight concentration of thyroid stimulating hormone (TSH). If the best ways to lose weight test comes back and everything looks good, your thyroid gland is probably fine. For a more exact diagnosis, you can ask them to measure the best ways to lose weight actual levels of thyroid hormones in the best ways to lose weight blood (T3 and T4), as sometimes these are low even if the best ways to lose weight TSH is within the best ways to lose weight fairly broad normal range.83Two ways to avoid becoming deficient in thyroid hormone:Make sure you consume enough iodine, which is a building block of thyroid hormone. Good sources are fish, shellfish, sea vegetables (seaweed) and iodized salt (or iodized sea salt).Very low levels of thyroid hormone may indicate an autoimmune reaction to the best ways to lose weight thyroid gland itself. This means you may have to take thyroid hormone supplements orally, usually the best ways to lose weight stable form T4 (Levaxin), which your doctor can prescribe for you. Your body will transform this into the best ways to lose weight active T3 hormone when necessary. The supplement dose should be adjusted so that you reach normal hormone levels (TSH, T3, T4) and sufficiently alleviate symptoms – though a few people may feel best when keeping TSH slightly below normal.Some people feel better supplementing the best ways to lose weight already active T3 (sometimes prepared from pig thyroid glands), as it can give a stronger effect than the best ways to lose weight T4 hormone, but its effect is often harder to control.84 Most allopathic health professionals rarely prescribe or offer such T3 treatment, as it appears to lack significant advantages and may pose a risk when doses are high for an extended period of time. However, T3 replacement is popular among some functional medicine practitioners and naturopathic doctors. Regardless, the best ways to lose weight key is making sure you follow your levels and symptoms to make sure you aren’t over- or under-replacing thyroid hormones.Sex hormonesSex hormones also affect your weight:Women: Women can suffer from the best ways to lose weight endocrine disorder PCOS – polycystic ovarian syndrome – which elevates testosterone and insulin levels. This can mean weight gain and menstrual disorders (very common), infertility, acne, and male pattern hair growth (such as facial hair). A low-carbohydrate diet may help treat this condition.85 More on PCOS.During menopause, a woman’s level of the best ways to lose weight female sex hormone estrogen drops. This often results in some weight gain, especially around the best ways to lose weight gut (so-called central obesity).Learn more:Top 10 tips to lose weight on low carb for women 40+Top 8 tips to lose weight during menopauseMen: From middle age and onwards, men usually experience gradually declining levels of the best ways to lose weight male sex hormone testosterone. This can lead to slight weight gain, also typically around the best ways to lose weight gut, and decreased muscle mass.86What can you do about sex hormones? Testosterone deficiency can be at least partially treated naturally by engaging in smart exercise routines and supplementing vitamin D.87You can also increase low testosterone levels by getting your doctor to prescribe a testosterone supplement (a blood test will confirm any deficiency). Women can use estrogen supplementation for menopause problems.It’s important you take into account, however, that supplementation of testosterone or estrogen for years on end, in doses that are abnormally large for your age, might increase the best ways to lose weight risk of prostate cancer (in men) and breast cancer (in women).88It may be wise to accept that you don’t (and shouldn’t!) have the best ways to lose weight body of a 20-year-old when you’re at least twice that age. A better option might be to try to focus on a healthy lifestyle instead and to be as happy and grateful as you can for the best ways to lose weight body you have.Stress hormonesThe final possible issue behind stubborn weight issues may be the best ways to lose weight main stress hormone, cortisol. Too much cortisol will increase hunger levels, bringing along subsequent weight gain, especially around the best ways to lose weight midsection.89 The most common cause of elevated cortisol is chronic stress and lack of sleep (see tip #11), or cortisone medication (tip #10). It’s a good idea to try your best to do something about this.In rare and extreme cases, you could be dealing with a specific kind of tumor that drives cortisol production. The condition is called Cushing’s syndrome. If you suspect you’re suffering from this, consult your doctor, who will run appropriate tests.18. Consider weight-loss pills (if desperate)It sounds like a dream. Keep living like you already do, take a daily pill, and effortlessly lose your excess weight. This is why weight-loss pills are a billion dollar industry.So do they work? Yes, somewhat. But they’re not very effective.There are many drugs that result in a modest weight loss (a few pounds on average), often at the best ways to lose weight expense of significant side effects.Prescription-free supplementsThe internet is full of claims of magic supplements that can make you thin. Unfortunately, the best ways to lose weight only thing they’ll make thin is your wallet. This is true even if they were once mentioned on Dr. Oz – you know that’s an entertainment show, right?Any prescription-free supplements for sale that are not dangerous or illegal are likely to have a small or negligible effect on your weight.This is true even for the best ways to lose weight vitamin supplements mentioned in advice #13 – the best ways to lose weight effect is definitely small, but in that case it’s also safe – maybe even healthy – and also dirt cheap, making it a potentially smart bonus (note that we sell no supplements whatsoever and make no money from this piece of advice).There are also prescription free “carb blockers” out there, that are supposed to stop the best ways to lose weight body from absorbing carbs we eat. The effects tend to be relatively tiny though, even in studies funded by the best ways to lose weight companies selling the best ways to lose weight products.90 It’s definitely more effective to not eat the best ways to lose weight carbs in the best ways to lose weight first place (it’s also free).Older appetite suppressantsPhentermineIn the best ways to lose weight US, it’s still possible to get amphetamine-like appetite suppressants prescribed for short-term use (weeks). As they are only for short-term use they are not used for long-term weight control. These drugs are not approved in the best ways to lose weight EU.These drugs have side effects like insomnia, heart palpitations, and elevated blood pressure. It’s also possible to become addicted to them, and thus they require a special controlled-substance prescription. Examples include:Adipex-P or Suprenza (phentermine)Bondril (phendiametrazine)Didrex (benzphetamine)The effect of these drugs is decidedly modest and short term, and it’s not clear they outweig their risks. We do not recommend them.The “oily discharge” pillalliLet’s move on to another older drug, Xenical (orlistat), lately for sale prescription-free as “Alli” and with a falling popularity.This drug prevents the best ways to lose weight body from digesting fat in the best ways to lose weight intestines. Instead it just passes through you and ends up in the best ways to lose weight toilet — or (worst case) in your pants.Side effects include stomach cramping, gas, leaking oily stool and being unable to control bowel movements. And finally the best ways to lose weight so called “oily discharge” that can result when people think they are just passing some gas.This pill is not compatible with eating fat. Thus it’s not compatible with a low-carb diet.You may want to forget about this drug. Many doctors already have.The stupid pillStupidIs there a worse option than Xenical/Alli? One candidate is called Qsymia.Qsymia is available in the best ways to lose weight US, but it got rejected in Europe (where the best ways to lose weight side effects were judged worse than the best ways to lose weight benefits). I prefer to label this drug the best ways to lose weight “stupid pill”.Qsymia combines a tiny amount of the best ways to lose weight old phentermine (see Appetite Suppressants above) with a small dose of topiramate, an anti-seizure drug.The problem? Common side effects of topiramate include drowsiness, fatigue, depression, attention disturbance, memory impairment, cognitive disorder, impaired psychomotor skills (i.e. becoming clumsy), lethargy, balance disorder, sedation and gait abnormality (i.e. walking like you’re drunk).Basically, this drug slows down your brain, like alcohol or sedatives. Are you really going to do that to lose a few pounds, that you’ll regain once you stop taking the best ways to lose weight drug?The “meh” pillsTwo more weight-control drugs were approved in the best ways to lose weight US in 2012 and are now available, Belviq and Contrave.Belvic has been rejected in Europe because of safety concerns. Contrave was recently approved (under the best ways to lose weight name Mysimba).These two drugs work on different receptors in the best ways to lose weight brain to control appetite. The effect is modest – 6 to 8 pounds (2.7 to 3.6 kg) lost in a year, with partial regain after that.There are ongoing safety concerns with both drugs and a definite risk of side effects (for Contrave) like nausea, constipation, headache, risk of suicidal thoughts and seizures.It seems like these modest benefits do not necessarily outweigh the best ways to lose weight risk of side effects.The reigning championAnd then there is only one more approved weight loss drug left. Fortunately this one actually shows some promise and can speed up weight loss significantly.This drug is an injected variant of a satiety hormone called GLP-1. It slows down how quickly the best ways to lose weight stomach empties and tells the best ways to lose weight brain that you don’t need to eat yet – not a bad idea for losing weight. As a bonus this drug works fine while one is on the best ways to lose weight keto diet and it works even better with intermittent fasting – for a rapid weight loss with no hunger.This drug was initially used to control blood sugar in type 2 diabetes – under the best ways to lose weight brand name Victoza – where it has the best ways to lose weight nice side effect of significant weight loss.91Testing on people with obesity (without diabetes) shows that at higher doses the best ways to lose weight drug is fairly effective as a pure weight loss treatment, with patients losing on average 12.3 pounds (5.6 kilos) more than a placebo group after one year.This drug has recently been approved in both the best ways to lose weight US and in Europe for weight loss, under the best ways to lose weight name Saxenda. There are many other similar GLP-1 drugs for treating diabetes type 2, but none of them have been carefully tested or approved for treating obesity yet.Saxenda is already available at the best ways to lose weight fantastic cost of about $1,000 per month.In both the best ways to lose weight US and in Europe another option is Victoza, which is the best ways to lose weight exact same drug at half the best ways to lose weight dose and half the best ways to lose weight price. At this lower dose the best ways to lose weight resulting weight loss is about 75% of the best ways to lose weight weight loss when one is on Saxenda. Victoza is approved only for treating type 2 diabetes.93The main side effect of Saxenda/Victoza is what happens if the best ways to lose weight satiety effect becomes too strong: nausea and vomiting. This is quite common when starting out, so it’s necessary to start with a low dose and then slowly increase it as the best ways to lose weight body adapts to the best ways to lose weight medication.The bonusIf you have type 2 diabetes there is another diabetes drug that can result in noticeable weight loss: the best ways to lose weight “low-carb in a pill” drug Farxiga (called Forxiga in Europe). Unfortunately, this pill has an increased risk of ketoacidosis, probably especially for people on strict low-carb or keto diets, and it’s not recommended to take this drug while on a strict low-carb diet.94The bottom lineThere is no pill that easily makes people thin. These drugs all have side effects and none are very effective.The only possible exception is Saxenda – and this is a daily injection, not a pill.The downside to Saxenda is the best ways to lose weight very high price – insurance may only cover part of it – and the best ways to lose weight nausea that people often experience on it.It’s also clear from my own and other people’s experience treating patients with it that it does not work well for everyone. Some people experience only minimal weight loss. Other people lose a lot more than the best ways to lose weight additional 12 pounds lost in a recent study – this is only an average.Finally, Saxenda only works as long as you use it. Once you stop, the best ways to lose weight weight tends to return. So is losing about 12 pounds worth $1,000 per month and the best ways to lose weight risk of nausea? Only you can decide.Most people who want to lose weight have more than 12 pounds to lose. That’s why even the best ways to lose weight best weight loss drug in the best ways to lose weight world can only be an optional complement to other treatment. That’s why this piece of advice is number 18 out of 18. It may be a helpful addition for some people, but the best ways to lose weight advice higher on the best ways to lose weight list is what can make the best ways to lose weight biggest difference, by far.200 Best Weight Loss TipsEasy ways to shed those unwanted pounds and keep them off for good.Losing weight can seem overwhelming—you have to figure out how to eat healthily and fuel your body properly, plan an exercise regimen that wborks for you, get plenty of sleep, and ultimately make hundreds of choices each day that will either bring you closer to your goal or throw you completely off track.But if navigating these choices seems confusing, that's where Eat This, Not That! comes in. What really works are making little lifestyle tweaks, simple moves that help you slash calories, boost nutrition and build a healthy foundation. We've gathered up some of the best ways to lose weight easiest, most effective tricks to help you shed those unwanted pounds and slim down for good.Put this plan into play and soon enough, you'll start to look and feel better. Here are our 200 best weight loss tips, and when it comes to healthy eating, you'll love these 100 Easiest Recipes You Can Make.1 Toss Out the best ways to lose weight TopMaking your sandwich with two slices of bread is so last year. Aid your slim down efforts by opting for whole-grain bread over white and preparing your sandwich "open-faced" style—the best ways to lose weight fancy name for kicking the best ways to lose weight top piece of bread to the best ways to lose weight curb. Doing so keeps about 70 to 120 calories off your plate. If losing some bread leaves your tummy rumbling, beef up your meal by munching on a cup of baby carrots or sugar snap peas. These pop-in-your-mouth veggies are loaded with fiber and water, which can help aid satiety and weight loss efforts.2 Buy a Fruit BowlYou know that hitting the best ways to lose weight recommended five to nine daily servings of fruits and veggies can make it easier to slim down, but that doesn't make it any easier to accomplish. A simple way to make it happen? Buy a fruit bowl. You're more likely to grab fruits and veggies over less-healthy options if they're ready to eat and in plain sight. Katie Cavuto MS, RD, the best ways to lose weight dietitian for the best ways to lose weight Philadelphia Phillies and Flyers, suggests keeping washed and prepared veggies like cucumbers, peppers, sugar snap peas, and carrots in the best ways to lose weight front of the best ways to lose weight fridge so they aren't overlooked. Bananas, apples, pears, and oranges fare well as sweet snacks and should be kept on the best ways to lose weight counter where everyone can see them.3 Eat MindfullyWe know you love binge-watching your favorite reality series, but it's important to enjoy your meals sitting at your kitchen table—not in front of the best ways to lose weight television. Why? Carolyn Brown, MS, RD, of Foodtrainers, told us that in addition to commercials of unhealthy food and drinks increasing our cravings, TV is so distracting that it makes it harder to realize when we're actually satiated. Science agrees with Brown: A study in the best ways to lose weight American Journal of Clinical Nutrition found that paying attention while eating can aid weight loss efforts while distracted eating can lead to a long-term increase in food consumption.4 Switch to Green TeaGreen tea is packed with compounds called catechins, belly-fat crusaders that blast belly fat by revving the best ways to lose weight metabolism, increasing the best ways to lose weight release of fat from fat cells, and then speeding up the best ways to lose weight liver's fat burning capacity. In an American Physiological Society study, participants who combined a daily habit of 4-5 cups of green boosted their exercise endurance by up to 24 percent, revving weight loss.5 Get Smaller PlatesThe bigger your plate, the best ways to lose weight bigger your meal, Brown reminds us. How so? While smaller plates make food servings appear significantly larger, larger plates make food appear smaller—which can lead to overeating. In one study, campers who were given larger bowls served themselves and consumed 16 percent more cereal than those given smaller bowls. Swapping dinner for salad plates will help you eat more reasonable portions, which can help the best ways to lose weight pounds fly off your frame! To kick even more calories to the best ways to lose weight curb, use small red plates. Although the best ways to lose weight vibrant hue may not match your dining room decor, the best ways to lose weight color can help you eat less, according to a study published in the best ways to lose weight journal Appetite. Researchers suggest that the best ways to lose weight color red reduces the best ways to lose weight amount we're likely to eat by subtly instructing the best ways to lose weight mind to stop noshing.6 Never Do a Sit-UpThere's a reason Eat This, Not That! hired celebrity trainer Mark Langowski to develop Eat This, Not That! for Abs, our e-book system for getting a six-pack in six weeks: He said it wouldn't include a single sit-up. "I have been a personal trainer for over 13 years—during this time, I have learned a lot about a lot, but the best ways to lose weight most important topic that I discovered was 10 years ago when I found out how damaging sit-ups are to the best ways to lose weight discs in my spine," he told us. "It was after listening to genius professor Stuart McGill, who is head of spine biomechanics at the best ways to lose weight University of Waterloo, that I realized I had been doing more harm to myself and my clients by having them do traditional sit-ups." Instead, "throughout the best ways to lose weight workout section of the best ways to lose weight Eat This, Not That! For Abs, I explain how to train the best ways to lose weight entire body in a way that is activating the best ways to lose weight core muscles in every exercise you do. A squat may look like a leg exercise,but did you know you are also working your core muscles when done properly?" Compound exercises, such as squats and deadlifts, work muscle groups while challenging the best ways to lose weight core—giving you the best ways to lose weight rock hard abs you dream of.Protein-enriched drinks lend you a monster dose of belly-busting nutrition in a simple yet delicious snack. But most commercial drinks are filled with unpronounceable chemicals that can upset our gut health and cause inflammation and bloat. Not to mention, the best ways to lose weight high doses of whey used to boost protein levels can amplify the best ways to lose weight belly-bloating effect. So what should you have instead? Try vegan protein, which will give you the best ways to lose weight same fat-burning, hunger-squelching, muscle-building benefits, without the best ways to lose weight bloat. Lose weight in less than 30 seconds, with the best ways to lose weight 100+ proven recipes in Zero Belly Smoothies!8 Repetition Is KeyRepetition builds rhythm. Be boring. Most successful losers have just a couple of go-to breakfasts or snacks," says registered dietitian Lauren Slayton. "Make an effort to pinpoint these for yourself. 'Hmm, I'm starving what should I have?' doesn't often end well. You can change the best ways to lose weight rotation every few weeks, but pre-set meals or workouts on certain days will help tremendously."9 Beware of Health HalosDo you consider products from specialty supermarkets to be healthier than those from other grocery stores? Or do you think that dishes from organic restaurants are all waistline-friendly? If you answered yes to either of these questions, you could be derailing your weight loss efforts. When people guess the best ways to lose weight number of calories in a sandwich coming from a "healthy" restaurant, they estimate that it has, on average, 35 percent fewer calories than they do when it comes from an "unhealthy" restaurant, according to a study in the best ways to lose weight Journal of Consumer Research. Remember that the best ways to lose weight next time you reach for that package of Whole Foods' Organic Fruit & Nut Granola. One cup of this seemingly healthy snack contains almost 500 calories. Yikes! To stay on track at the best ways to lose weight grocery store, check out these best supermarket shopping tips ever.10 Eat The YolkThe Dietary Guidelines Advisory Committee dropped their longstanding recommendation that we should limit dietary cholesterol. Decades of research have shown that it has little effect on blood cholesterol levels, and the best ways to lose weight government's outdated recommendations have done little more than send scrambled messages about the best ways to lose weight pros and cons of eating eggs and shrimp. So go ahead and scramble up an omelet—with the best ways to lose weight yolk. Eating the best ways to lose weight entire egg is beneficial to your body because it contains metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids, and choline—a powerful compound that attacks the best ways to lose weight gene mechanism that triggers your body to store fat around your liver.11 Use the best ways to lose weight Half-Plate RuleFill at least half of your lunch and dinner plate with vegetables. Vegetables are nutrient-dense, high in satiating fiber, and low in calories, making them ideal weight loss tools, says registered dietitian Danielle Omar. "By eating the best ways to lose weight veggie half of your plate before anything else, you will take the best ways to lose weight edge off your hunger, eat less overall calories, and still feel full and satisfied. Keep eating this way and the best ways to lose weight pounds will painlessly melt away."12 Make Dinner a BuffetWhen you place heaping bowls of food on the best ways to lose weight table, over-eating is inevitable. To avoid scarfing down extra bites, keep food on the best ways to lose weight stove or counter and spoon it out onto plates from there. When going back for seconds requires leaving the best ways to lose weight table, people tend to consider their hunger levels more carefully. And serving healthier dishes can, of course, help too. These 20 best-ever recipes for Zero Belly are all weight loss-friendly options we love.13 Blend Veggies Into Your OatsWhile overnight oats remain a healthy and trendy breakfast, there's one healthy oatmeal trend that's also making waves: Zoats! The funny-sounding name actually describes a very straightforward (but delicious) dish made from shredded fiber-filled zucchini, oatmeal, milk, spices and nutrient-packed add-ins such as nuts and fruit. We love how the best ways to lose weight dish makes it easy to add veggies to your morning meal—somewhere it's rarely found. Another win: Adding zucchini to your oatmeal adds bulk to your breakfast bowl without the best ways to lose weight need for extra cereal, ultimately saving you calories.14 Hide Your VicesOut of sight, out of mouth? Simply reorganizing your pantry staples could translate into serious calorie savings. A study published in the best ways to lose weight Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. For this reason, many nutritionists suggest keeping indulgent foods in the best ways to lose weight pantry on a high shelf so that you're less apt to mindlessly grab them.15 Rise & ShineAccording to Northwestern researchers, late sleepers—defined as those who wake up around 10:45 a.m.—consume 248 more calories during the best ways to lose weight day, as well as half as many fruits and vegetables and twice the best ways to lose weight amount fast food than those who set their alarm earlier. If these findings sound troubling to you night owls, try setting your alarm clock 15 minutes earlier each day until you're getting out of bed at a more reasonable hour.16 Opt for the best ways to lose weight Wild SalmonWe've all been told that salmon, packed with heart-healthy omega-3s and belly-flattening protein, is a great way to get strong, lean and healthy. But not all salmon is created equal. Farmed salmon, which is what's commonly sold in restaurants, can have the best ways to lose weight opposite effect on your waistline. Farmed salmon has over 100 more calories and nearly twice as much fat as wild-caught salmon. Plus, it's much higher in saturated fat and lower in heart-healthy omega-3s. When dining out, you're better off skipping the best ways to lose weight salmon altogether unless you are 100 percent sure it's wild-caught.17 Crack the best ways to lose weight Window OpenSimply blasting the best ways to lose weight air conditioner, cracking a window open, or turning down the best ways to lose weight heat during the best ways to lose weight winter may help attack belly fat while we sleep, according to a study published in the best ways to lose weight journal Cell Press. That's because colder temperatures subtly enhance the best ways to lose weight effectiveness of our brown fat stores—fat that keeps you warm by helping you burn through the best ways to lose weight fat stored in your belly. After participants spent 2 hours per day at 62.6 degrees F for six weeks, their brown fat stores increased.18 Eat More OftenAre frequent meals your ticket to a better body? Experts say so! In a Journal of the best ways to lose weight Academy of Nutrition and Dietetics study that sampled 2,385 adults, research participants who ate less than four times a day consumed more calories and had a higher BMI than those who sat down to eat at least six times. The scientists noticed that those who ate fewer meals consumed most of their calories at night and were more apt to drink alcohol with their meals while their ever-grazing counterparts tended to eat healthier, less calorically dense foods. To keep the best ways to lose weight weight flying off your frame, nosh on these high-protein snacks between meals.19 Don't Sleep With the best ways to lose weight TV OnExposure to light at night doesn't just interrupt your chances of a great night's rest, it may also result in weight gain, according to a new study published in the best ways to lose weight American Journal of Epidemiology. As crazy as it may seem, study subjects who slept in the best ways to lose weight darkest rooms were 21 percent less likely to be obese than those sleeping in the best ways to lose weight lightest rooms. The takeaway here is a simple one: Turn off the best ways to lose weight TV and toss your nightlight.20 Tap Into Your EmotionsIn a 2015 Orlando Health survey of more than a thousand respondents, the best ways to lose weight majority cited their inability to stay consistent with a diet or exercise plan as their primary barrier to weight loss success. Sounds common, but here's the best ways to lose weight kicker: Only one in 10 of the best ways to lose weight survey respondents noted their psychological well-being as part of the best ways to lose weight equation—and it's likely why nearly two out of three people who lost five percent of their total weight ended up gaining it all back. Yikes! To unlock the best ways to lose weight door to weight loss success and stop emotional eating, try keeping a journal that tracks your food choices and current mood. Then, look for unhealthy patterns, which can help you recognize specific emotional connections you have with food. Once you're more aware of these connections, it will be easier to adopt healthier eating patterns. Do you always reach for something sugary when you're stressed or devour fries when you're sad? Instead, try more productive ways to cope, like going for a brisk walk or texting a friend.21 Spread Out Your ProteinDiet experts say that we need about one gram of protein per kilogram of body weight to aid muscle growth and weight loss. So if that's what you're eating each day, you're bound to get the best ways to lose weight body of your dreams, right? Unfortunately, there's more to it than that. According to University of Texas researchers, the best ways to lose weight timing at which you consume your protein can make or break how much lean muscle mass you pack on. If you're like most Americans, you likely consume little to no protein for breakfast, a bit of protein at lunch and the best ways to lose weight bulk of your daily intake during dinner—which the best ways to lose weight researchers discovered isn't ideal for muscle synthesis. Luckily, fitness-minded friends, the best ways to lose weight fix is a simple one: Just distribute your protein intake evenly throughout the best ways to lose weight day. The scientists found that those who followed this simple trick had 25 percent higher protein synthesis than those who ate the best ways to lose weight majority of the best ways to lose weight nutrient after the best ways to lose weight sun went down. To hit the best ways to lose weight mark and start leaning out, try one of these 35 best-ever chicken recipes for weight loss!22 Delay Your DrinkDining out can kill your hard-earned weight loss wins—and so can boozing too hard. To stay on track with your better-body goals, order your glass of wine or cocktail near the best ways to lose weight end of your meal. That way, the best ways to lose weight sweetness can act as a low-cal dessert. Plus, it won't lower your inhibitions before your meal, which may prompt you to order something unhealthy off the best ways to lose weight menu.23 Make a ListThink writing a grocery list before heading to the best ways to lose weight store is a waste of time? As it turns out, it may be the best ways to lose weight key to finally losing weight. A Journal of Nutrition Education and Behavior study of more than more than 1,300 people discovered that shoppers who regularly wrote grocery lists also purchased healthier foods and had lower BMI's than those who didn't put pen to paper before heading to the best ways to lose weight store. Researchers hypothesize that shopping lists keep us organized, which in turn helps us fend off diet-derailing impulse buys (hello, candy aisle). Before heading to the best ways to lose weight supermarket to stock up, spend a few minutes taking inventory of your kitchen, and then write a list. Be sure to organize it by category to prevent zigzagging all over the best ways to lose weight place; that ups the best ways to lose weight odds you'll walk by—and purchase—tempting treats that could derail your weight loss success.24 Schedule a Workout DateA recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits when they team up with a partner. Invite your honey to a Saturday morning run and then hit the best ways to lose weight showers together—knowing you have something steamy to look forward to afterward should serve as some additional motivation. And then follow up your workout with some of the best ways to lose weight best proteins for your penis.Are your portion control issues making it hard for you to drop those unwanted pounds? Stop yourself from going back for seconds by grabbing a box of mints. People often yearn for that second cookie or helping of mac and cheese because the best ways to lose weight taste of the best ways to lose weight first still lingers. To cleanse your palate, keep mints or breath strips on hand and pop them when it's time to quit noshing. Not only will this rid the best ways to lose weight alluring taste from your tongue, it will also keep your mouth busy and act as a distraction. Drinking water or tea are also helpful tactics.26 Opt for Full-FatAssociation still recommend cutting down on fat—particularly saturated fat—this full-fat trend may be a healthy rebellion against those decades-old credos, according to recent studies. In fact, people who eat a lot of high-fat dairy products actually have the best ways to lose weight lowest incidence of diabetes, according to a 2015 study of 26,930 people in the best ways to lose weight American Journal of Clinical Nutrition. Those who ate a lot of low-fat dairy products, on the best ways to lose weight other hand, had the best ways to lose weight highest incidence. So what's the best ways to lose weight best way to join the best ways to lose weight full-fat revolution? Eat This, Not That! polled some of the best ways to lose weight country's top nutrition experts and asked for their favorite full-fat fat burners. Check out what they said in our exclusive report the best ways to lose weight 20 best full-fat foods for weight loss.27 …And Eliminate Empty CarbsAnd speaking of eating full-fat fare, a cutting-edge review published in PLOS One discovered that when it comes to reducing cardiovascular risk and promoting rapid weight loss, low-carb diets are superior to low-fat diets. Can't imagine fully committing to a low-carb lifestyle? Start by eliminating empty sources of carbs from your diet such as white bread, desserts, and sugary drinks.28 Catch More ZzzsLooking for the best ways to lose weight easiest possible way to lose weight? Grab your pajamas early and log some extra Zzzs! According to researchers in the best ways to lose weight journal Appetite, getting eight and a half hours of shut-eye each night can drop cravings for junk food a whopping 62 percent and decrease overall appetite by 14 percent! Mayo Clinic researchers note similar findings: In their study, adults who slept an hour and 20 minutes less than the best ways to lose weight control group consumed an average of 549 additional calories daily. That's more calories than you'll find in a Big Mac!29 Open the best ways to lose weight BlindsInstead of dragging yourself to the best ways to lose weight coffee pot when your alarm goes off, open all the best ways to lose weight blinds! A study in PLoS One found that when obese women were exposed to at least 45 minutes of morning light (between 6–9 am) for 3 weeks, it resulted in reduced body fat and appetite. Researchers think it's because the best ways to lose weight morning sun helps synchronize your metabolism to burn fat more efficiently. For more easy ways to burn more calories, check out these 55 Best-Ever Ways to Boost Your Metabolism.30 Use Self CheckoutIs your obsession with Reese's and Pringles derailing your weight loss efforts? It might be if you're not using the best ways to lose weight self-checkout kiosks at the best ways to lose weight grocery store. Let us explain: According to a study by IHL Consulting Group, impulse purchases dipped 32.1 percent for women and 16.7 percent for men when they scanned their items and swiped their credit card on their own. Although not all impulse buys are bad for your belly, a whopping 80 percent of candy and 61 percent of salty-snack purchases are unplanned.31 Push Back BreakfastInstead of gobbling down breakfast at home, eat at your desk a few hours later than you typically do. Pushing back your first meal of the best ways to lose weight day naturally reduces your "eating window"—the best ways to lose weight number of hours you spend each day grazing. Why's that beneficial? Sticking to a smaller eating window may help you lose weight, even if you eat more food throughout the best ways to lose weight day, a study published in the best ways to lose weight journal Cell Metabolism found. What's more, time-restricted eating reduced excessive body weight by 20 percent and prevented further weight gain.32 Swap Your NoodlePesto zoodlesThe average American consumes 15.5 pounds of pasta each year—and most of it is the best ways to lose weight refined white stuff. What's the best ways to lose weight trouble with that? This type of noodle is almost completely void of fiber and protein, two vital nutrients for weight loss. To boost the best ways to lose weight belly-filling fiber and hunger-busting protein in your meal, opt for a bean-based noodle like Banza Chickpea Shells (2 oz., 190 calories, 5 grams of fiber, 13 grams of protein) or Explore Asian Black Bean Low-Carb Pasta (2 oz., 180 calories, 12 grams of fiber, and 25 grams of protein). Alternatively, whip up a batch of zoodles, or spiralized veggie noodles with the best ways to lose weight help of these mouthwatering spiralizer recipes.33 Add Coconut Oil to RiceGood news for carb lovers: Scientists discovered an easy way to slim down any bowl of rice by as much as 60 percent! And the best ways to lose weight best part is that you don't need a fancy lab or a PhD. to make the best ways to lose weight slimmed-down dish. Here's how to whip it up: Add a teaspoon of coconut oil and a half cup of non-fortified white rice to a pot of boiling water. Cook it for about 40 minutes, stick it in the best ways to lose weight refrigerator for 12 hours and enjoy the best ways to lose weight rice either cold or reheated. How does such a simple cooking hack—that adds fat, no less—slash calories? When the best ways to lose weight rice begins to cool, its glucose molecules form tight bonds called "resistant starch." This type of starch, as the best ways to lose weight name implies, is resistant to digestion, meaning that the best ways to lose weight body is not able to absorb as many calories or as much of the best ways to lose weight glucose (a nutrient that's stored as fat if it's not burned off) from each molecule. While you may be hesitant to add the best ways to lose weight oft-vilified oil to your pot, it actually plays an integral role in the best ways to lose weight process. As the best ways to lose weight rice cooks, the best ways to lose weight fat molecules find their way into the best ways to lose weight rice and act as an additional digestion barrier. Best of all, the best ways to lose weight research team found that reheating the best ways to lose weight rice didn't change the best ways to lose weight levels of resistant starch (as it does with pasta and potatoes), deeming this calorie-slashing cooking hack safe for leftovers, too.34 Dine With a DudeFriends eatingLately, we're noticing protein-packed everything—from breads to nut butter and milk. While you don't need to load up on weird franken-foods to amp up your intake of the best ways to lose weight nutrient, if you're trying to drop a few pounds, then it's wise to keep some high-protein snacks on hand. Noshing on these can prevent eating something high-calorie every time hunger strikes.37 Eat More FiberBerriesShutterstockInstead of depriving yourself of all your favorite indulgences or meticulously counting calories to drop a size, simply consume at least 30 grams of fiber daily. This simple, no-fuss method fuels weight loss and improves health just as effectively as more complex diet approaches, University of Massachusetts Medical School researchers discovered. "Very few people reach the best ways to lose weight goals that are recommended," said lead study author Yunsheng Ma, MD, PhD, adding that "Telling people to reduce this or reduce that is just too hard to do." However, asking people to focus on eating more of a certain nutrient—rather than eliminating things from their diet–can help people reach their weight loss goals, he explains. Interested in giving the best ways to lose weight diet strategy a try? Incorportate high-fiber foods for weight loss into your favorite recipes and start slimming down!38 Have a Midnight SnackBaby carrotsShutterstockEven if you're trying to reduce your eating window, you shouldn't go to sleep starving. In fact, going to bed with a rumbling stomach can make it more difficult to fall asleep and subsequently leave you feeling ravenous the best ways to lose weight next day. And get this: Eating the best ways to lose weight right type of bedtime snack can actually boost your metabolism and aid weight loss, registered dietitian Cassie Bjork explained. "The right snack can help keep blood sugar stable so the best ways to lose weight fat-burning hormone glucagon can do its job. I suggest pairing a natural carb with a healthy fat. Apple slices and almond butter, berries with heavy cream and carrots with guacamole all fit the best ways to lose weight bill."39 Incorporate Coconut OilCoconutWhat smells like an exotic vacation and can shrink your waist faster than your favorite Zumba class? You got it: coconut oil. A study of overweight participants published in Pharmacology found that just two tablespoons per day reduced waist circumference. However, the best ways to lose weight health benefits of coconut oil are still debated—coconut oil is high in saturated fat. But that's not necessarily a bad thing; it's in the best ways to lose weight form of medium chain triglycerides (MCTs), which aren't processed in the best ways to lose weight body the best ways to lose weight same way long-chain triglycerides (LCTs). A study published in the best ways to lose weight International Journal of Obesity and Related Metabolic Disorders found that when MCTs replaced LCTs in the best ways to lose weight diets of overweight women, they were less likely to gain weight.Want to stay on track with your diet while dining out? Leave your lady at home, guys. Strange but true: When men dine with women, they eat up to 93 percent more, according to researchers at Cornell Universityresearchers at Cornell University. "These findings suggest that men tend to overeat to show off," lead author of the best ways to lose weight study, Kevin Kniffin, explained. "Instead of a feat of strength, it's a feat of eating." Women, on the best ways to lose weight other hand, ate the best ways to lose weight same amount food no matter who they broke bread with.35 Get a Workout BuddyWomen at yogaPeople exercise for an average of 34 minutes longer with a friend than they do when they hit the best ways to lose weight gym solo, according to the best ways to lose weight American College of Sports Medicine. And the best ways to lose weight longer you sweat, the best ways to lose weight more quickly you'll reach your goals! Looking for a healthy way to refuel after your weight room session? Whip up a quick and delicious protein shake for on-the best ways to lose weight-go nutrition.36 Keep Protein on HandC. If this is not enough to get off insulin (again, for people with type 2 diabetes) discuss with your doctor if it is appropriate to try newer drugs like Victoza/Saxenda (liraglitude) or Byetta (exenatide). These reduce the best ways to lose weight need for insulin and may cause weight loss, but possible long-term side effects are still unknown.Snuggle up With Your SweetieNot like you needed another reason to fall in love, snuggle up with your sweetie, kiss or get it on. Harvard Medical School researchers found that all of those things can aid weight loss. How? Lovey-dovey feelings cause levels of the best ways to lose weight hormone oxytocin to increase, which in turn, decreases appetite.41 Healthify Your KitchenThough you may think that strong willpower is a necessary trait to overcome down-time grazing, experts say that your success is more dependent on your food environment than anything else. "If you happen to get bored and there is nothing but healthy food available in your house, you likely won't choose to eat it unless you're actually hungry," says Jennifer Neily, MS, RDN of Neily on Nutrition. Most people don't have the best ways to lose weight urge to eat celery sticks; cookies, however, are a different story. Heather Mangieri, RDN agrees, adding, "You can't eat what's not there, so make sure when you open the best ways to lose weight pantry, you aren't tempted with the best ways to lose weight sugary, salty, fatty foods that most people choose when eating 'just to eat.' Instead, stock your refrigerator with fresh vegetable slices and healthy whole foods that will be easier to pass on if you're not really hungry."42 Dim the best ways to lose weight LightsHave trouble eating reasonably sized portions? Try dimming the best ways to lose weight lights and cueing up some soft music. According to a study published in Psychological Reports, soft lighting and music lead noshers to eat less and enjoy their food more. That's what we call a win-win.43 Rearrange Your PlateMost people think of their protein or meat as their meal's main event, but that shouldn't be the best ways to lose weight case. "Place flavorful vegetables front and center on lunch and dinner plates, accompanied by sides of protein and whole grains," registered dietitian Cheryl Forberg said. By simply rearranging your plate, you'll automatically consume fewer calories and take in more health-protective vitamins and nutrients.44 Take Out Your iPhoneEven if you fill up on produce, lean proteins, and whole grains, according to British Journal of Nutrition findings, when you think about the best ways to lose weight quality of your diet, you're likely forgetting about all the best ways to lose weight unhealthy food that also finds its way to your mouth. People tend to exaggerate the best ways to lose weight good foods they eat and underestimate the best ways to lose weight bad stuff, says study author, Kentaro Murakami, PhD of Japan's University of Shiga Prefecture. While it's not necessarily intentional, it's likely one of the best ways to lose weight reasons why it's so hard for people to lose weight. For example, you might grab a handful of candy at a co-worker's desk or a sample at the best ways to lose weight mall and then forget about it altogether. Our advice: To get a more accurate overview of your diet, keep a detailed food journal on your phone—yes, that means you should include that food court sample, too. Whether you snap photos or keep a written log is totally up to you—both tactics will work. The more food records dieters kept over the best ways to lose weight course of 30 months, the best ways to lose weight more weight they lost, a study in the best ways to lose weight American Journal of Preventive Medicine found.45 Supplement Your DietHow would you like to take all the best ways to lose weight great weight-loss results you've just read about—and double them? That's what happens when you supplement your diet with a combination of vitamin D and calcium, according to a 2008 study. Just four weeks into the best ways to lose weight 12-week experiment, subjects who had taken these two nutrients—found in abundance in some Greek yogurt—lost two times more fat than the best ways to lose weight other group!46 Indulge in Dark ChocolateIt's every chocoholic's dream: Research now shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink your waist. A study among women with normal weight obesity (or skinny fat syndrome) who ate a Mediterranean diet that included two servings of dark chocolate each day showed a significant reduction in waist size than when on a cocoa-free meal plan. Researchers say it has to do with the best ways to lose weight flavonoids, heart-healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties. Just be sure you're reaching for a bar with at least 70 percent cacao, and stay away from the best ways to lose weight "alkalized" stuff, which has a significantly reduced flavonoid content.47 Step OutsideRecent research published in the best ways to lose weight journal PLOS ONE found that getting direct sunlight exposure between the best ways to lose weight hours of 8 a.m. and noon reduced your risk of weight gain regardless of activity level, caloric intake, or even age. Researchers believe that the best ways to lose weight sunlight synchronizes your metabolism and undercuts your fat-storage genes.48 Stop the best ways to lose weight Shame GameIn her book The Naughty Diet, author Melissa Milne—whose own essay, "I Eat Slim-Shamers for Breakfast" also went viral—interviewed thousands of women about the best ways to lose weight body shaming and they all said the best ways to lose weight same thing: "They were sick and tired of feeling bad while trying to be good," she writes in The Naughty Diet. "And here's the best ways to lose weight secret of all secrets: You don't feel bad about yourself when you get fat. You get fat when you feel bad about yourself." This could be because chronic stress raises levels of the best ways to lose weight stress hormone cortisol in the best ways to lose weight body, which can trigger belly fat storage. Try being kinder to yourself, which will reduce stress and help melt the best ways to lose weight pounds away effortlessly.49 Don't Try to Outrun a Bad Diet"Many people think that they can eat whatever they want as long as they work out. But the best ways to lose weight truth is, if you are looking to lose or maintain your weight, what you put in your body is significantly more important than hitting the best ways to lose weight gym. Exercise is important to keep your body healthy, but just because you work out for an hour or more per day, it doesn't give you the best ways to lose weight liberty to eat whatever you want!" Ilyse Schapiro, MS, RDN, Co-Author of Should I Scoop out My Bagel tells us in 22 Top Weight Loss Tips, According to Nutritionists.50 Stock Up On the best ways to lose weight Right ProteinsBad diet decisions are often made when you're starving and have nothing healthy to eat in your kitchen. Ward off diet-derailing decisions by stocking up on frozen, deveined shrimp—one of Insanity trainer Shaun T's! go-to proteins. Once you throw it on the best ways to lose weight stove, it's ready to eat in just a few minutes, and it's a great source of lean, low-cal protein. Organic, low-sodium turkey breasts, pre-grilled chicken and hard-boiled eggs are also smart meal-starters to keep on hand.51 Take It BlackIf you're java devotee, here's an easy way to slim down your order: Just ditch the best ways to lose weight creamer! Splashing two tablespoons of heavy cream to your cup adds 100 calories. Assuming you down two cups of Joe a day, passing up dairy can help you drop 10 pounds in just under six months!52 Swap Cheese for Veggies in Your OmeletIf you're accustomed to shredding muenster cheese into your eggs, try swapping it for your favorite veggie. One ounce of cheese packs in about 110 calories while a half cup of steamed broccoli boasts 15 calories. Making this morning switch will nourish your body with extra satiating fiber and nutrients, as well as save your waistline from added inches.53 Choose Plain YogurtWhile protein-packed Greek yogurt makes for a perfect meal when paired with chia seeds, antioxidant-rich berries, and crunchy nuts, you could be sabotaging your weight loss goals if you choose the best ways to lose weight wrong tub. A plain cup of Chobani contains about 50 fewer calories than the best ways to lose weight fruity options, saving your belly from extra flab.54 Make Grapefruit Your Go-ToIn a study published in the best ways to lose weight Journal of Medicinal Food, researchers found that noshing on half a grapefruit before each meal helped participants lose a significant amount of weight in addition to improving insulin resistance.55 Buy a Reusable Water BottleBefore you begin the best ways to lose weight habit of refilling your water bottle several times a day, make sure yours isn't laced with BPA. A Harvard study found that adults with the best ways to lose weight highest concentration of BPA in their urine had significantly larger waists and a 75 percent greater chance of being obese than those in the best ways to lose weight lowest quartile. No wonder why drinking out of plastic bottles is one of our 40 Bad Habits That Make You Fat! To avoid weight gain, make sure your bottle is BPA-free and be particularly wary of plastics that sport a #7 recycling symbol on them, which is an indicator that BPA may be present.56 Buy OrganicEven if you're stocking up on fruits and veggies, buying inorganic may be doing your body a disservice, thanks to the best ways to lose weight pesticides. "They have been shown to poison the best ways to lose weight mitochondria so it cannot burn fuel," says Walter Crinnion, N.D., chairman of the best ways to lose weight environmental medicine department at Southwest College of Naturopathic Medicine in Phoenix in Weight Loss Tricks You Haven't Tried. "Fuel that is not burned turns to fat." If you're worried about breaking your budget at Whole Foods, start by stocking up on these 17 Cheap Organic Foods You Must Buy.57 Cut Carbs at the best ways to lose weight Right TimeCutting carbs altogether can often cause a guilt-ridden binge that will leave you unmotivated and packing on the best ways to lose weight pounds. Instead of prohibiting yourself from eating the best ways to lose weight foods you love, set a carb curfew. "For dinner, contestants always have a high-protein, high-fat meal with plenty of fibrous veggies," Chris Powell of ABC's reality series Extreme Weight Loss tells us in Chris Powell's Behind-The-Scenes Extreme Weight Loss Tips. "If they have a post-dinner snack, they stick to protein-rich, high-fat foods like almonds or 2 percent milkfat string cheese." Nixing carbs at night flips the best ways to lose weight fat-burning switch by increasing the best ways to lose weight amount of fat-burning hormones released while we're asleep, Powell adds.58 Limit VarietyWhen many of us have too many options to choose from, we often become flustered and make the best ways to lose weight wrong decision. Same goes for food. If you have a few different boxes of cereal and a handful of flavors of potato chips, you're likely to eat more of the best ways to lose weight packaged stuff. Limiting your options to just one can cut down on your grazing habits and prevent a snack attack.59 Pick Red FruitsRed fruits such as watermelon, Pink Lady apples, and plums have higher levels of nutrients called flavonoids—particularly anthocyanins, compounds that give red fruits their color, which have been shown to reduce fat-storage genes.60 Choose Whole-Grain Cereal Over Granola"This seemingly-innocent food is almost always loaded with added sugar. In fact, most companies use synonyms or alternative words for plain old 'sugar' to disguise it. " Lisa Hayim, registered dietitian and founder of The Well Necessities tells us in 37 Worst Breakfast Habits for Your Waistline. And she's right: Choosing a cup of Kashi Indigo Morning Organic Corn Cereal over ¾ cup of Kashi Organic Promise Cranberry, Spelt and Flax Granola, will slash 160 calories off your breakfast!61 Wear JeansUniversity of Wisconsin researchers discovered that participants who wore jeans to work walked almost 500 more steps throughout the best ways to lose weight day than those who dressed up. As if we needed another reason to look forward to casual Fridays!62 DaydreamWho knew that fantasizing about eating your favorite candy can actually result in real-life weight loss? A study found that daydreaming about eating an entire packet of the best ways to lose weight sweet stuff before indulging may cause you to eat less of it. To come to this finding, researchers asked participants to imagine eating three M&Ms versus 30. Then, they conducted a taste test where participants were able to nosh on the best ways to lose weight chocolate orbs. The results? Those who imagined eating lots of M&Ms ended up gobbling down the best ways to lose weight least!63 Order an AppetizerWhile appetizers seem to add more calories to your meal, a series of Penn State studies found that biting into an apple or sipping a broth-based soup before eating out can reduce your dinner's total calorie intake by a walloping 20 percent. So before you slice into that charbroiled steak, don't forget to pregame the best ways to lose weight protein with some soup.64 Try Tahini"Tahini is an oft-forgotten option for nut and seed butters, but it sits front and center in my fridge because it delivers major creaminess to sauces and smoothies and packs a powerful flavor punch," says Willow Jarosh MS, RD co-owner of C&J Nutrition. "Although some advise against eating the best ways to lose weight spread because of its high omega 3:6 ratio, the best ways to lose weight super high intake of omega-6s in the best ways to lose weight average American's diet isn't due to things like tahini—it's mostly from not eating a variety of fats or consuming the best ways to lose weight majority of fats from fried foods and packaged snacks. As long as you're also eating foods rich in omega-3s, your end-of-day ratio should be nothing to worry about. Plus, tahini is loaded with tons of healthy nutrients like copper, which helps maintain anti-inflammatory and antioxidant responses in the best ways to lose weight body. It also provides six percent of the best ways to lose weight day's calcium in just one tablespoon."65 Sprinkle Chia Seeds"Chia seeds aren't just a pet, they're a party in your mouth. I'm a huge fan of them because they're chock-full of heart-healthy omega-3s, fiber, protein, and calcium," Sarah Koszyk, MA, RD, founder of Family. Food. Fiesta. tells us in 26 Most Overlooked Ways to Lose Weight. "Chia seeds are easily absorbed by the best ways to lose weight body, so they're very nourishing and satiating. Every day I add them to my breakfast smoothie or pair them with yogurt or cottage cheese along with some blueberries."66 Cook Up Some KamutKamut, also known as Khorasan wheat, is an ancient grain native to the best ways to lose weight Middle East that packs in heart-healthy omega-3 fatty acids and protein while remaining low in calories. In fact, a half-cup serving of the best ways to lose weight stuff has 30 percent more protein than regular wheat and only 140 calories. A study published in the best ways to lose weight European Journal of Clinical Nutrition found that noshing on Kamut reduces cholesterol, blood sugar, and cytokines (which cause inflammation throughout the best ways to lose weight body).67 Brew Green TeaA study published in The Journal of Nutrition found that after just two weeks, those who sipped four to five cups of the best ways to lose weight green brew daily in addition to working out for 25 minutes lost more belly fat than those who didn't sip. We can chalk up these favorable results to the best ways to lose weight tea's catechins, a type of antioxidant that hinders the best ways to lose weight storage of belly fat and aids rapid weight loss.68 And Black Tea"Oolong, or 'black dragon,' is a kind of Chinese tea that's packed with catechins, nutrients that help promote weight loss by boosting your body's ability to metabolize fat. A study in the best ways to lose weight Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits," Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse tells us in How To Lose 10 Pounds Fast.69 Eat Almonds Before a WorkoutBefore heading to the best ways to lose weight gym, don't forget to reach for a handful of almonds. A study printed in The Journal of the best ways to lose weight International Society of Sports Nutrition found that these subtly sweet nuts are rich in the best ways to lose weight amino acid L-arginine, which can help you burn more fat and carbs during workouts.70 Blend HummusMany commercial hummus tubs are jam-packed with waist-widening additives. To avoid the best ways to lose weight unnecessary ingredients, whip up your own hummus at home and use it as a dip for crunchy veggies such as carrots and celery. The spread's main ingredient—chickpeas—contain satiating fiber and protein to keep hunger pangs at bay.71 Spice Things UpRather than relying on sugary sauces and fatty dressings, try restocking your spice rack more often. Virtually calorie-free seasonings such as turmeric, black pepper, and cayenne keep you slim thanks to their anti-inflammatory and flab-fighting properties.72 Upgrade Your SaladForking through a bowl of leafy greens may be boring, but you can easily stick to your daily salad lunch by switching up your ingredients. Begin with a leafy green base and switch up your proteins and fats. Try adding crunchy nuts or low-fat cheese for healthy fats and lean protein such as grilled chicken or salmon.73 Stock Up on Spaghetti Squash"Just when the best ways to lose weight cooler weather has you craving warm, unhealthy comfort foods, spaghetti squash is one of the best ways to lose weight best replacements for spaghetti!" The Nutrition Twins tell us in 21 Surprising Foods That Melt Fat. "It feels like a hearty meal, but one cup only has about 40 calories—more than 75 percent fewer calories than a cup of plain pasta."74 Snack on PistachiosBut make sure they've still got their shells! In addition to these green nuts containing a winning combo of protein, fats, and fiber, de-shelling pistachios rather than noshing on the best ways to lose weight shelled version can help prevent you from popping one too many nuts and overloading on calories.75 Keep Hot Peppers On HandChili peppers, jalapenos, and poblanos all have one thing in common besides making your eyes water: They're packed with capsaicin. This compound, found in spicy peppers, has been shown to rev your metabolism and therefore helping you slim down.76 Drizzle Avocado OilInstead of drizzling your usual olive oil onto your salad, try switching things up with avocado oil. Penn State University researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend. Those who used just three tablespoons of avocado oil daily lost nearly two percent of their belly fat in just one month.77 Go For Kefir"This is like yogurt, but even better because it has more live active cultures to nourish your GI tract so the best ways to lose weight good bacteria thrive," Rebecca Scritchfield, RDN, author of the best ways to lose weight upcoming book, Body Kindness tells us in Surprising Winter Foods That Melt Fat. Worth noting: "Even though it's dairy, kefir is 99 percent lactose-free because the best ways to lose weight kefir cultures break down lactose so you don't have to!"78 Peel Some Kiwi"They may be small, but these sweet-tasting fruits contain a hefty amount of actinidin, a natural enzyme unique to kiwifruit that aids in digestion by breaking down protein in the best ways to lose weight body. Kiwifruit also contains prebiotic fiber, which primes the best ways to lose weight gut for healthy digestion," Scritchfield says. "Research indicates that a daily serving of green kiwifruit helps increase bowel movements. So, cut in half, scoop with a spoon, and pop into your mouth like nature's Tums (SunGold kiwis, with a yellow flesh and tropical taste, offer three times the best ways to lose weight vitamin C of oranges and as much potassium as a medium banana)."79 'Gluten-Free' Isn't Synonymous With 'Healthy'"I wish people knew that gluten-free foods aren't all automatically healthy," Torey Armul, MS, RD, CSSD, LDN, spokesperson for the best ways to lose weight Academy of Nutrition and Dietetics tells us in 22 Top Weight Loss Tips, According to Nutritionists. "People often lose weight and feel better on a gluten-free diet, but it's usually not because of lack of gluten. It's because they're paying attention to their food choices and eating more real foods and less simple carbs. Gluten-free labeled packaged foods actually tend to have more calories and extra fat or sugar for added flavor."80 Chug Two GlassesBefore digging into your morning meal, don't forget to chug 16 ounces of water. When a British study put this into practice, participants lost an average of 2.87 pounds in 90 days—which translates to 11.5 pounds in a year! If you're bored of plain ol' H2O, try stirring up a batch of fruity detox water.81 Take The StairsBoarding the best ways to lose weight elevator may be a mindless act, but taking the best ways to lose weight stairs instead could actually work wonders for your waistline, a PLoS One journal study found. Researchers suggest climbing one step at a time rather than skipping steps: "climbing just a 15 m high stairway five times a day represents an energy expenditure of on average 302 kcal per week using the best ways to lose weight one step strategy and 266 kcal using the best ways to lose weight two step strategy."82 Read The Ingredient List"The numbers on the best ways to lose weight nutrition panel aren't the best ways to lose weight most important part of a food product. You need to look at the best ways to lose weight ingredient list, too. If there are ingredients you cannot pronounce or if you see anything you think may not be a natural ingredient, put the best ways to lose weight product back on the best ways to lose weight shelf," Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition tells us in 22 Top Weight Loss Tips, According to Nutritionists.83 Upgrade Your Workout Wardrobe"To get to the best ways to lose weight gym—when you already don't like yourself—is really hard. So I had to make it fun. I started wearing cute outfits and putting on a little bit of makeup. And as vain as it sounds, it really helped me because eventually I stopped hating the best ways to lose weight way I looked," Kelly Osbourne revealed to Shape.84 Avoid Fad Diets"Fad diets and meal replacement shakes are not the best ways to lose weight answer to sustainable weight loss or better health. Sure, you can do something drastic to lose 20 pounds in a month, but chances are these actions aren't sustainable. If you want to lose the best ways to lose weight weight and keep it off for good, target a weight loss of one to two pounds per week so you can truly see permanent, long-lasting results!" Kristen Carlucci Haase RD-N dished out in 22 Top Weight Loss Tips, According to Nutritionists.85 Switch Up Your Workout"You need a combination of both weight training and cardio to get fat off your body," Mike Duffy, CPT, tells us in 17 Easy Ways to Get Rid of Back Fat, adding, "Cardio alone will only train one type of muscle fiber and you'll only be building one part of your fat-burning furnace. I see many people doing tons of cardio every day and not lifting weights. They never change the best ways to lose weight way they look."86 Snack On Sweet PotatoThink of sweet potatoes as nature's dessert. Not only do they satisfy your sweet tooth, these taters digest slowly and keep you feeling fuller for longer thanks to their satiating fiber. They're also brimming with carotenoids, antioxidants that stabilize blood-sugar levels and lower insulin resistance—which prevent calories from being converted into fat.87 Sneak In a Workout Before WorkAccording to a Japanese study, the best ways to lose weight timing of your workout plays a significant role in weight loss. The study found that when you exercise before breakfast, your body increases your ability to burn fat for 24 hours following your sweat sesh.88 It's Not All About Calories"Calorie counting is not the best ways to lose weight only game in town when it comes to weight loss. Chemical counting should also be part of our decision-making process. Processed foods, plastic bottles, lotions, non-organic dairy, and many other items in our daily lives contain endocrine disruptors that can lead to hormonal imbalance and stubborn weight gain," Jennifer Cassetta, clinical nutritionist, personal trainer, and expert from ABC's "My Diet Is Better Than Yours" tells us in 22 Top Weight Loss Tips, According to Nutritionists.89 Meal PrepPut your free time during the best ways to lose weight weekends to good use. Prepping healthy, homemade meals and snacks can help you grab a quick meal without hitting up the best ways to lose weight drive-thru or reaching for convenient, processed foods that will cause you to pack on the best ways to lose weight pounds.90 Manage StressA study in the best ways to lose weight American Journal of Epidemiology found that dealing with work-, finance-, or relationship-related stress can pack on the best ways to lose weight pounds. When you're stuck in a hair-pulling situation, your body releases the best ways to lose weight stress hormone cortisol, which stores abdominal fat. Next time you find yourself overwhelmed, try these awesome ways to strip away stress.Eat Off The Kids' MenuCouple reading menuShutterstockIf you're in dire need of a fast food burger and fries, don't fret the best ways to lose weight drive-thru—order a Happy Meal! Kids' portions are significantly smaller than regular-sized orders, which can help fulfil your cravings without undoing those weight loss wins.92 Chew Your Food ThoroughlyBreakfastShutterstockA study published in the best ways to lose weight American Journal of Clinical Nutrition found that chewing more and eating slowly caused participants to ingest fewer calories. How so? Chewing the best ways to lose weight food more thoroughly simultaneously lowered levels of appetite-stimulating hormones and increased levels of appetite-suppressing hormones.93 Cook Your Food In TeaOats and blueberriesShutterstock"There are so many amazing properties in tea and so many healthy foods that require hot water," Emmy-award winning and author of The 7-Day Flat-Belly Tea Cleanse, Kelly Choi says. "But I'll swap in hot green tea instead of water for things like oatmeal and quinoa. I've seen so many people benefit from my tea cleanse that it inspired me to keep the best ways to lose weight tea flowing whenever I can!"94 Put a Cap on the best ways to lose weight CocktailsCocktailsShutterstockDieters already know to steer clear of sugary cocktails and stick to vodka sodas at happy hour. But nixing booze altogether for a few weeks at a time could really help you jumpstart your weight loss efforts. A Journal of the best ways to lose weight Academy of Nutrition and Dietetics study found that alcohol causes people to eat an additional 384 calories per day on average, likely because booze makes us more sensitive to food aromas and less likely to resist indulgent fare.95 Follow The 80/20 RuleJust because you're trying to slim down, that doesn't mean you have to forgo the best ways to lose weight occasional dessert splurge. There's a simple solution to having your cake and eating it, too: Eat healthfully 80 percent of the best ways to lose weight time and reserve the best ways to lose weight remaining 20 percent of the best ways to lose weight time to cheat meals. Balance is key to sticking to your diet and dropping weight and maintaining it in the best ways to lose weight long run.96 Skip Almond Milk"I wish people knew that almond milk is no nutritional match to cow's milk. In addition to being a great source of calcium and potassium, a cup of cow's milk has eight grams of protein, which is about the best ways to lose weight same as a whole egg. Almond milk has only 1.5 grams of protein and can have added sugar when people buy the best ways to lose weight flavored or sweetened versions. Protein is important for making us feel full and energized longer, and that's key for being able to have a productive weekday morning," Libby Mills, MS, RDN, LDN, Spokesperson for the best ways to lose weight Academy of Nutrition and Dietetics tells us in 22 Top Weight Loss Tips, According to Nutritionists.97 Drink 64 Ounces a Day"Water may just be the best ways to lose weight best pre-workout supplement when you're looking to shed weight. Studies have shown that strength training while in a dehydrated state can boost levels of stress hormones that hinder muscle gains by up to 16 percent," celebrity fitness and nutrition expert, Jay Cardiello tells us in The Best And Worst Celebrity Weight Loss Tips. "When a client is looking to trim down, I tell them to drink at least eight 8-ounce glasses of water each day and at least 8 ounces during their workouts."98 Work Out With a Good Playlist"Music is such a big part of my workouts, you've really got to feel the best ways to lose weight music and get into it," Gwyneth Paltrow told E! News. "If you don't love the best ways to lose weight song you're not going to work your hardest."99 Avoid Dinner DistractionsHere's a good reason to keep your devices far from the best ways to lose weight dinner table: Researchers at the best ways to lose weight University of Birmingham found that diners who were distracted at meal time consumed significantly more unhealthy snack foods later in the best ways to lose weight day than those who paid close attention to their food and avoided distractions.100 Find Out What Works for You"I wish people knew that there is no one-size-fits-all diet that works for everyone. Individuals have different food preferences, dining habits, schedules, body types, past experiences, and obstacles. Stop falling for restrictive diet plans, America! Start by changing one simple habit and build from there," Stephanie Brookshier, RDN, ACSM-CPT tells us in 22 Top Weight Loss Tips, According to Nutritionists.101 Say No Thanks to Dinner RollsThere's no denying dinner rolls are delicious, but you don't need to take the best ways to lose weight "breaking bread" aspect of a meal so literally. Instead, steer clear of the best ways to lose weight bread basket and munch on a leafy green salad instead. If the best ways to lose weight carb-heavy starter is still too tempting to avoid, try nibbling on a high-fiber snack before sitting down to eat, such as a handful of nuts. The fiber found in nuts will keep you satiated, meaning you won't be as easily induced to reach for the best ways to lose weight bread and butter, and you'll be swapping out unhealthy fats for healthy ones. It's a win-win!102 Experiment With a Standing DeskIf you work at a job that requires you to be chained to your desk all day, try switching things up and giving a trendy standing desk a shot. Simply standing while you toil away as opposed to sitting has been shown to contribute to weight loss. Bloomberg reports that researchers at the best ways to lose weight Mayo Clinic found that standing burns about 54 calories over a six-hour day, and although that might not sound like much, those calories accumulate quickly. At that rate, you can burn over 1,000 calories a month just by staying on your feet.103 Go Big For Breakfast…BreakfastCommon sense states if you want to lose weight, then you shouldn't have a large meal not long before going to bed. And now we have additional research to back up that hypothesis. A study published in the best ways to lose weight journal Obesity followed two groups of overweight women with metabolic syndrome on identical 1,400-calorie weight loss diets for three months. While both groups consumed 500 calories at lunch, one group consumed 700 calories for breakfast and a 200-calorie dinner (the best ways to lose weight "big breakfast" group), while the best ways to lose weight other group ate 200 calories at breakfast and 700 calories at dinner (the best ways to lose weight "big dinner" group). Even though the best ways to lose weight nutrient content of the best ways to lose weight meals was exactly the best ways to lose weight same for both groups, after three months the best ways to lose weight big breakfast group lost about two and a half times more weight than big dinner group.104 …But Make Sure It's BalancedVeggie omeletThere's some truth to the best ways to lose weight old adage that breakfast is the best ways to lose weight "most important meal of the best ways to lose weight day," and if you're looking to blast belly fat, what you eat at the best ways to lose weight start of each day can make all the best ways to lose weight difference. According to a study from the best ways to lose weight University of Missouri-Columbia, a high-fiber, high-protein breakfast may be the best ways to lose weight most important investment you can make for your waistline. The study showed that eating breakfast triggered women's brains to release dopamine, a feel-good chemical that helps to control impulses. In other words, eating a balanced breakfast decreases your chances of reaching for that 3 p.m. candy bar and keeps your belly slim.105 And Don't Skip ItThough you may think skipping a meal such as breakfast will help you lose weight because you would be consuming fewer calories, numerous studies have actually shown that bailing on breakfast is bad for your waistline. Why, you ask? It turns out that skipping breakfast not only means you'll likely consume more calories later in the best ways to lose weight day, but eating more calories in the best ways to lose weight later part of the best ways to lose weight day is a nightmare for metabolic circadian rhythms, which help keep your weight in check.106 Avoid the best ways to lose weight Mid-Morning SnackHealthy midnight snacks are OK, but try not to graze in the best ways to lose weight window of time between breakfast and lunch. A study published in the best ways to lose weight Journal of the best ways to lose weight American Dietetic Association found mid-morning snackers typically eat more over the best ways to lose weight course of a day than afternoon snackers. Furthermore, researchers found that dieters with the best ways to lose weight mid-morning munchies lost an average of 7 percent of their total body weight while those who did not snack before lunch lost more than 11 percent of their body weight.107 Add Some Lemon to Your LifeNot only is drinking lemon water a healthy, low-calorie alternative to soda or juice, but lemons themselves have also been shown to contribute to weight loss. Just one of the best ways to lose weight citrus fruits contains an entire day's worth of vitamin C, a nutrient that has the best ways to lose weight power to reduce levels of cortisol, a stress hormone that triggers hunger and fat storage. Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain. Believe it or not, even the best ways to lose weight peel is beneficial because it is a potent source of pectin—a soluble fiber that's been proven to help people feel fuller for longer. According to a study published in the best ways to lose weight Journal of the best ways to lose weight American College of Nutrition, participants who ate just 5 grams of pectin experienced more satiety.108 Befriend BeansBlack beansBeans can help boost feelings of fullness and manage blood sugar levels, making them an excellent ally in your weight loss battle. In fact, a study published in The American Journal of Clinical Nutrition found that eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss.109 Season With CinnamonCinnamon sticksNew research from the best ways to lose weight University of Michigan Life Sciences Institute has determined that the best ways to lose weight popular holiday spice can help fight obesity thanks to cinnamaldehyde, an essential oil that gives cinnamon its flavor. According to researchers, cinnamaldehyde improves metabolic health by acting directly on fat cells, inducing them to start burning energy via thermogenesis. To work cinnamon into your diet, try sprinkling some on oatmeal or sipping on cinnamon tea.110 Make Fewer DecisionsWoman thinkingDecision fatigue is real, and it could be hindering your ability to shed some pounds. A study published in Social Science and Medicine found those who have high levels of what's called "skill discretion"—i.e., they exercise control by getting things done themselves—tended to have lower BMIs. In contrast, those who are constantly deciding on courses of action for others may eventually come down with decision fatigue and make ill-informed choices, such as ordering that piece of cheesecake for dessert.111 Go for the best ways to lose weight Good FatsAvocado toast with eggShutterstockThough eating fats seems like a counterintuitive way to shrink your stomach, flat-belly-fats such as olive, canola, avocado, and walnut oils, and nut and seed butters (we like peanut butter, almond butter, and tahini) can help you slim down by helping you stay satiated.112 Limit Your Added SugarWoman drinking sodaShutterstockThe American Heart Association recommends that the best ways to lose weight amount of added sugar consumed in a day shouldn't exceed 25 grams for women and 37.5 grams for men, but since the best ways to lose weight sweet stuff is in everything from bread to tomato sauce, most Americans aren't adhering to those guidelines and they're fatter for it. In a review of 68 clinical trials and studies, New Zealand researchers reported in the best ways to lose weight British Medical Journal that increasing sugar intake meant increasing body weight while reducing sugar meant reducing body weight. Additional research has shown that cutting back on the best ways to lose weight granular stuff is one of the best ways to lose weight fastest ways to lose weight.113 And Beware of High-Fructose Corn SyrupCorn syrupShutterstockAs far as sugar goes, high-fructose corn syrup is the best ways to lose weight worst of the best ways to lose weight lot. The man-made substance is a combination of corn syrup (which itself is 100 percent glucose) and pure fructose, making it a unique nightmare for your waistline. In one study, researchers fed subjects beverages sweetened with either glucose or fructose. Though both groups gained the best ways to lose weight same amount of weight over a two-month period, the best ways to lose weight fructose group gained its weight primarily as belly fat because of the best ways to lose weight way this type of sugar is processed in the best ways to lose weight liver. To avoid the best ways to lose weight belly-bloating HFCS trap, make sure you look at nutrition labels carefully and ditch the best ways to lose weight processed snacks and fruit drinks.114 Try TyrosineOrange cheddarShutterstockIf you just can't shake those belly-bloating sugar cravings, try tyrosine—a building block of protein. It has been shown to prevent that yearning for the best ways to lose weight sweet stuff by encouraging the best ways to lose weight brain to release dopamine and another neurotransmitter, norepinephrine. In other words, eating more tyrosine (which can be found in eggs, spirulina, certain cheeses such as Parmesan, Gruyère, Swiss, and Romano, milk, sesame seeds, beef, and bacon) helps fend off those harmful sugar cravings that make your belly fat.115 Give Your Fork a BreakPlate fork knifeShutterstockWe've already established how chewing thoroughly can ensure you eat a meal at a leisurely pace, but there are other tricks you can use to slow down, too, like giving your fork a break between bites. A study in the best ways to lose weight Journal of the best ways to lose weight American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. While 66 calories might not sound like much, cutting that amount out of every meal adds up to a weight loss of more than 20 pounds a year!116 Steer Clear of Sugar-Free StuffWoman drinking diet cokeSean Locke Photography/ShutterstockWhile you may think you're doing yourself and your waistline a favor by stocking up on sugar-free goodies, the best ways to lose weight well-meaning habit is likely doing more harm than good. In a 2012 study in The American Journal of Clinical Nutrition, researchers found that those who drank diet beverages had higher fasting glucose, thicker waists, lower HDL (good) cholesterol, higher triglycerides, and higher blood pressure. In other words, sugar-free cookies, soda, and the best ways to lose weight like may seem like the best ways to lose weight healthier option, but they contribute to a bulging belly and negatively impact your health in multiple ways.117 Give Meatless Monday a ShotGrilled veggiesShutterstockMeatless Monday is more than just an alliteration; it's an easy way to drop a few pounds. Numerous studies have shown that those who eat the best ways to lose weight least amount of meat are less likely to be obese, have lower BMIs, and lower body fat levels. Though it's perfectly fine to eat meat a few times a week, these high-protein foods tend to fill you up before you can work your way over to the best ways to lose weight veggies, which possess fat-fighting, waist-trimming powers. Try spotlighting just greens and healthy grains in your meals a few times a month.118 And Try To Incorporate Non-Starchy VeggiesWashing veggiesShutterstockIf you need some Meatless Monday inspiration, look for veggies that contain less starch. In addition to being excellent sources of fiber, protein, and a host of other nutrients, healthy picks such as broccoli, cauliflower, cucumber, spinach, mushrooms, and tomatoes can help combat fat. In fact, one Journal of the best ways to lose weight Academy of Nutrition and Dietetics study found that consuming more non-starchy veggies resulted in an impressive 17 percent decrease in visceral fat in overweight kids. Although you may be all grown up, it's safe to assume that adding more veggies can help adults trim their fat, too.119 Especially Those Packed With Vitamin CBell peppersShutterstockIn addition to being low in starch, bell peppers are also rich in vitamin C. The important nutrient has been shown to counteract stress hormones which trigger fat storage around the best ways to lose weight midsection. In other words, bell peppers act as a double belly-shrinking whammy! Veggies that pack a similar punch include zucchini, Brussels sprouts, and kale.120 Eat an AvocadoSliced avocadoShutterstockWe've already discussed the best ways to lose weight weight loss benefits of avocado oil, so it should come as no surprise that the best ways to lose weight mothership has its own fat-blasting properties. Though avocados get a bad rap for being high in calories, they're actually loaded with heart-healthy monounsaturated fats that make you feel less hungry. Need proof? A study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. What's more? Unsaturated fats, such as those found in avocados, have been linked to preventing the best ways to lose weight storage of belly fat.121 Buy BerriesStrawberriesOhmky/UnsplashBerries are more than just morsels of sweetness that you can toss on yogurt or work into a smoothie; they can help you lose weight, too! Raspberries pack more fiber and liquid than most other fruits, which boosts satiety. They're a rich source of ketones, antioxidants that can make you slimmer by incinerating stored fat cells. And like other berries, raspberries are loaded with polyphenols, powerful natural chemicals that have been shown to decrease the best ways to lose weight formation of fat cells and eliminate abdominal fat. Not to be outdone, research suggests blueberries can also help blast away stubborn belly fat by engaging your get-lean genes. After a 90-day trial, University of Michigan researchers discovered rats that were fed a blueberry-enriched diet showed significantly reduced belly fat compared to those who skipped the best ways to lose weight berries.122 Host a Melon BanquetWatermelonWhile all fruits are healthy, a handful of them reigns supreme when it comes to frying fat and de-bloating your belly. University of Kentucky researchers found that eating watermelon can lower fat accumulation, while another group of great minds discovered that honeydew can banish water retention and bloating. Spend ten minutes chopping up these slimming fruits for the best ways to lose weight week ahead. Enjoy them solo as a snack, throw them into yogurt or add them to salads.123 Add Some Apple Cider VinegarApple cider vinegarShutterstockAccording to a study published in Bioscience, Biotechnology, & Biochemistry , consuming apple cider vinegar each day can lead to weight loss, reduced belly fat, waist circumference, and lower blood triglycerides. More specifically, the best ways to lose weight study of obese Japanese participants found that those who consumed just one tablespoon of ACV over a three-month period lost 2.6 pounds, and those who consumed 2 tablespoons lost 3.7 pounds in the best ways to lose weight same time frame. Go ahead and toss a tablespoon or two of this calorie, fat, and sugar-free stuff in your next salad dressing, sauce, or smoothie.124 Give Your Healthy Belly Bacteria a HandBone broth in bowlShutterstockThere's healthy belly bacteria, and then there's bad belly bacteria, which studies indicate overweight people have more of in their gut. To keep the best ways to lose weight fat-causing bugs at bay, you need to eat a variety of foods that support their healthy counterparts—the best ways to lose weight kind found in the best ways to lose weight bellies of slim people. Examples of probiotic-rich foods that help you lose weight by aiding digestion include kimchi, kombucha, bone broth, and kefir.RELATED: Your guide to the best ways to lose weight anti-inflammatory diet that heals your gut, slows the best ways to lose weight signs of aging, and helps you lose weight.125 Sprinkle Some Cilantro on Your MealCilantroShutterstockCilantro, though polarizing in terms of taste, contains a unique blend of oils that work much like over-the best ways to lose weight-counter meds to relax digestive muscles and alleviate an "overactive" gut. A study published in the best ways to lose weight journal Digestive Diseases and Science found that patients with IBS benefited from supplementing with cilantro as opposed to a placebo because their bellies weren't as bloated.126 Avoid Trans FatsGlazed donutsShutterstockTrans fats, which are typically found in processed foods with partially hydrogenated oils, should be avoided when buying, cooking, or ordering food because of the best ways to lose weight role they play in weight gain. "Trans fats cause inflammation in the best ways to lose weight body leading to insulin resistance and impairing the best ways to lose weight body's ability to use glucose properly, resulting in excess fat storage around the best ways to lose weight belly," says Tina Marinaccio, MS RD CPT in 50 Ways to Shrink Your Belly. "Trans fats may be lurking in any processed or fried food such as chips, baked goods, and even butter spreads. To avoid them, check the best ways to lose weight ingredients for hydrogenated or partially hydrogenated oils."127 Try Varied CardioJoggingShutterstockPeople tend to find one workout routine and stick to it but it's important to switch things up every now and then, especially in terms of cardio. Instead of simply running or walking, try to vary your speeds as you go. Researchers at Ohio State University found that walking at varying speeds can burn up to 20 percent more calories compared to maintaining a steady pace, so get moving!128 Hop on a TrampolineTrampolineShutterstockSure, trampolines are built for kids, but as an adult, using one for rebounding is a great way to flatten your tummy and get rid of excess fat. "Not only is it a great cardio workout (which is the best ways to lose weight first step to tightening up your midsection) but it makes your core work like crazy so you are getting the best ways to lose weight cardio plus the best ways to lose weight toning: everything you need for a tight tummy!" explains Hope Pedraza, a Certified Personal Trainer through American College of Sports Medicine in 50 Ways to Shrink Your Belly. To get a comprehensive workout using a mini trampoline, Pedraza suggests jumping, lifting your knees up high, twisting, adding some light weights to move around while you're jumping, and moving in all directions in different planes.129 DanceZumba classShutterstockIf you'd rather not channel your inner bunny, try dancing as a way to help shed fat on the best ways to lose weight body as a whole. "It is obviously a cardio workout, but because your body is forced to move in all different directions in different planes, it is making every single muscle in your body work," Pedraza explains. "Similar to the best ways to lose weight benefits of a high-intensity interval training workout, you get the best ways to lose weight cardio plus toning benefit all in one." Turn up the best ways to lose weight volume on your favorite playlist and start moving!130 Losing Weight Fast LastsWeight loss success womanShutterstockDespite the best ways to lose weight common perception that you need to drop pounds slowly in order to maintain your weight loss, the best ways to lose weight exact opposite is true. In fact, you're more than five times as likely to succeed in your long-term weight-loss goals if you start out of the best ways to lose weight gate by dropping pounds rapidly, according to a 2010 study in the best ways to lose weight International Journal of Behavioral Medicine . To set yourself up for weight loss success, make sure you focus on diet and exercise.131 Dress Up For Your MealsMan drinking espressoShutterstockNothing beats breakfast in your PJs, but if you put a bit of effort into what you wear prior to chowing down, it could impact your physique. You can keep your goals front and center by dressing up before a meal, Clinical psychologist Katie Rickel tells us in If You Weigh Over 170 Pounds, Here's What You Need To Do To Lose Weight. Showing that you care about your appearance is a great reminder to eat in a way that reflects that, whether you're throwing on business attire or a pair of jeans.132 Hang a Mirror in Your KitchenKitchen mirrorShutterstockIn a 2015 study in the best ways to lose weight Journal of the best ways to lose weight Association for Consumer Research , scientists instructed subjects to choose either a fruit salad or a chocolate cake, then eat and evaluate their snack. Those who ate the best ways to lose weight chocolate cake in the best ways to lose weight room with the best ways to lose weight mirror found it less appealing than those who didn't have a looking glass nearby, but those who opted for the best ways to lose weight fruit salad reported no difference in taste. In other words, the best ways to lose weight presence of a mirror makes unhealthy foods less appealing. So hang one in your kitchen to discourage the best ways to lose weight consumption of cake and the best ways to lose weight like, and then use it to watch your waistline shrink each day!133 Avoid Artificial LightWatching tvShutterstockSunlight in the best ways to lose weight morning is good, the best ways to lose weight blue light emitted from your electronics at night is bad, and artificial light should be avoided whenever possible. In a study published in Proceedings of the best ways to lose weight National Academy of Sciences, researchers found that being exposed to artificial light leads to weight gain regardless of what you eat.134 Work By a WindowMan working on computer at a windowShutterstockTo help combat the best ways to lose weight negative impact of artificial light, try working close to a window. Researchers have discovered that those who sit near a window tend to be healthier than those who don't. Per a study in the best ways to lose weight Journal of Clinical Sleep Medicine , workers near a window got 46 more minutes of sleep a night on average, which is beneficial to weight loss, while workers who weren't near a window had more sleep disturbances. Additional research has shown that those exposed to natural light during the best ways to lose weight workweek tended to be more inspired to get outside and exercise.135 Spice Things Up With SaffronSaffronShutterstockAs far as spices go, saffron is one of the best ways to lose weight most expensive ones around, but it's also a substance that preliminary research suggests can contribute to weight loss. According to a study published in the best ways to lose weight journal Antioxidants saffron extract may inhibit weight gain in a number of ways similar to how antioxidants function. The research suggests the best ways to lose weight colorful spice could decrease calorie intake by blocking dietary fat digestion, act as an antioxidant and suppress inflammation, suppress food intake by increasing satiety, and enhance glucose and lipid metabolism. Though scientists aren't totally sure what makes saffron so weight loss friendly, they suspect it has something to do with crocetin and crocin—two antioxidant-rich compounds found in saffron that give it its distinct color.136 Take a Stroll to the best ways to lose weight Farmer's MarketWoman at farmers marketShutterstockThe faster food gets from the best ways to lose weight farm to your plate, the best ways to lose weight higher its nutritional value, so, no matter the best ways to lose weight season, stay healthy by heading out to your neighborhood farmer's market and stock up on fresh fruits and veggies. The walk around the best ways to lose weight market is a great way to elevate your heart rate a bit, and the best ways to lose weight beneficial finds can't be beat. To make the best ways to lose weight most of your nutritionally-minded outing, keep an eye out for what's in peak season whenever you go.137 Add Tomatoes to Your DietRoasted tomatoesShutterstockSince tomatoes can be grown indoors, they never really go out of season, making them a reliable weight loss staple to add to your diet. The tasty fruits have a high water content that will help keep you hydrated, and they're also low in calories. What's more? A study published in Nutrition Journal found that eight weeks of tomato juice consumption helps the best ways to lose weight body burn about an additional 100 calories per day—that adds up to around 3,000 calories a month!138 Marinate Meat In BeerBeer bottleShutterstockAlcohol isn't exactly a weight loss ally, but using it to flavor meat when you cook it could help you drop a few pounds and stay healthy. According to a study in the best ways to lose weight Journal of Agricultural and Food Chemistry , if you marinate meat with beer for four hours, you can lower the best ways to lose weight harmful chemicals it produces when exposed to high heat by up to 68 percent.139 Choose Your Beef Wiselygrass-fed beefShutterstockIf beef is your prefered source of protein, make sure you're eating the best ways to lose weight grass-fed stuff. Ground beef, a T-bone steak, or prime rib are amongst the best ways to lose weight healthiest cuts because they're lower in unhealthy fats than other forms of beef and actually contain more heart-healthy omega-3 fatty acids than some fish. Just be sure to limit your red meat consumption to around two three-ounce servings per week in order to keep your cholesterol in check, and stick to low-calorie rubs and spices as opposed to sugary sauces to flavor the best ways to lose weight meal.140 And Use the best ways to lose weight Right CondimentsKetchup and mustardShutterstockWhile ketchup and BBQ sauce are frequently used to help flavor beef, chicken, and the best ways to lose weight like, the best ways to lose weight tasty condiments are no friend to your waistline. Ketchup, for example, typically contains around 19 calories and 4 grams of belly-bloating sugar per tablespoon, and BBQ sauce is just as unhealthy, if not worse. To avoid consuming empty calories and unhealthy added sugar, have condiments such as mustard and sauerkraut on hand. While mustard has been linked to revving your metabolism, fermented sauerkraut will help balance the best ways to lose weight bacteria in your gut.141 Color CoordinateSaladShutterstockWe've already discussed how the best ways to lose weight color red may act as an appetite suppressant (hence the best ways to lose weight need for red dishes) but apparently that's not the best ways to lose weight only color you should be taking note of as you prepare to eat. Per a recent study from Cornell University , diners actually serve themselves more food if the best ways to lose weight color of their food matches the best ways to lose weight color of their plate. In other words, if you're eating from a white plate, you're more likely to help yourself to more rice or pasta. Conversely, if your goal is to eat less, select plates that have high contrast with what you plan to serve for dinner.142 Go BlueDinner table with flower centerpieceShutterstockIn addition to coordinating with your dishes, the best ways to lose weight hues you surround yourself with while you chow down can impact your appetite. According to several studies, blue is an appetite suppressant. Scientists suspect this is because there aren't many naturally-occurring blue-hued foods aside from blueberries and a handful of others. This behavior might also stem from our ancestors, who when foraging for food, stayed away from sources that were blue, black, and purple because they were believed to be poisonous. So buy some blue dishes, or freshen up your eating area with a blue tablecloth or placemats.143 Pick the best ways to lose weight Right Dining PartnersPeople eating in mallShutterstockIt's always great to catch up with old pals or join your co-workers for a celebratory happy hour, but if you're watching your weight it's important to take note of who you choose to break bread with. According to an Eastern Illinois University study, you're in danger of consuming 65 percent more calories if you're eating with someone who gets seconds. In other words, while the best ways to lose weight old friend visiting from health-conscious LA may make a great dining partner, you should steer clear of the best ways to lose weight co-workers who keep ordering rounds of drinks and nachos.144 LOLFriends laughingShutterstockLaughter may not be the best ways to lose weight best medicine for everything, but if you're trying to slim down, feel free to let out a chuckle or two. According to a study published in the best ways to lose weight International Journal of Obesity, laughing can increase your basal energy expenditure and resting heart-rate by up to 20 percent, so go ahead and pull up an amusing YouTube video.145 Find the best ways to lose weight Right FishWild salmon filletCaroline Attwood/UnsplashWe've been clear on the best ways to lose weight benefits of wild salmon, but those pink creatures are quite literally not the best ways to lose weight only fish in the best ways to lose weight sea. Generally speaking, fish provide one of the best ways to lose weight best sources of fatty acids known as omega-3s, which will help fend off waist-widening inflammation and are an excellent source of high-quality, lean protein. This allows them to help you maintain muscle mass, thus reducing excess fat accumulation. Some of our favorite healthy seafood include mussels, Atlantic mackerel, and bluefish, but be sure to educate yourself on the best ways to lose weight ocean dwellers with this list of Every Popular Fish—Ranked for Nutritional Benefits!146 Pass the best ways to lose weight Pomegranate and Passion FruitPassion fruitShutterstockNot only is pomegranate packed with fiber (which is found in its edible seeds) but it also contains anthocyanins, tannins, and high levels of antioxidants, which research published in the best ways to lose weight International Journal of Obesity says can help fight weight gain. A half-cup of the best ways to lose weight colorful fruit gives you 12 grams of fiber and more than half a day's vitamin C. Snack on these fruits raw or toss 'em into a smoothie and you're good to go!147 Take Part in an Outdoor WorkoutWomen runningShutterstockLeaving the best ways to lose weight comforts of your gym can be difficult, but outdoor workouts have their own unique set of benefits. Research has shown that breaking a sweat outdoors may be more beneficial than burning calories inside. According to a study published in Environmental Science and Technology , exercising in a natural environment outdoors may improve energy levels and decrease stress more than working out indoors can.148 Cook With QuinoaQuinoa saladShutterstockAs far as grains go, quinoa is a great one to have around if you're looking to lose weight. It's packed with protein and fiber, and contains approximately 220 calories per cup, cooked. What's more? Quinoa is one of the best ways to lose weight few plant foods that offer a complete set of amino acids, meaning it can be converted directly into muscle by the best ways to lose weight body. It's also incredibly versatile, and can be eaten as part of a salad, tossed in a smoothie, or on its own as a side dish.149 And Canola OilRapeseed canola oilShutterstockIn addition to researching avocado oil, the best ways to lose weight folks over at Penn State University conducted some research involving canola oil as well and discovered it can also stimulate weight loss. More specifically, researchers found that after one month of adhering to diets that included canola oil, participants had a quarter-pound less belly fat than they did before the best ways to lose weight diet. They also found that the best ways to lose weight weight lost from the best ways to lose weight mid-section did not redistribute elsewhere in the best ways to lose weight body. Like peanuts and avocados, canola oil's belly-blasting abilities are thought to be a result of the best ways to lose weight monounsaturated fats it contains.150 Stick to Red WineRed wine and carafeShutterstockThe CDC found that the best ways to lose weight average adult consumes about 100 calories worth of alcohol daily, but favoring a glass of wine instead of beer or sugary cocktails can drastically reduce that figure and make your waistline slimmer. Plus, wine is a healthy alternative for those who don't want to give up booze entirely. In addition to having fewer calories than most alcoholic beverages, red wine in particular is a good source of those waist-shrinking flavonoids that are also found in red fruits. Resveratrol, a particular flavonoid found in red wine, is believed to have heart-healthy benefits because it helps prevent blood vessel damage and reduces your bad LDL cholesterol. Just remember to imbibe in moderation.151 Take Your Coffee CaffeinatedIced coffeeShutterstockCoffee jumpstarts your metabolism, making the best ways to lose weight non-decaf stuff a worthy weight loss ally. According to a study published in the best ways to lose weight journal Physiology & Behavior, the best ways to lose weight average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf. And remember, don't ruin your fat-blasting cup of joe by adding any unhealthy creamers and/or artificial sweeteners to it, both of which are enemies of weight loss.152 Load Up on LentilsLentilsShutterstockIn one four-week Spanish study, researchers found that eating a calorie-restricted diet that also included four weekly servings of legumes aided weight loss more effectively than an equivalent diet sans the best ways to lose weight pulses. Those who consumed the best ways to lose weight legume-rich diet also saw improvements in their bad LDL cholesterol levels and systolic blood pressure. Next time you're cooking something starchy for dinner, consider eating fiber and protein-packed lentils instead.153 Don't Be Afraid of GarlicSprouted garlicShutterstockGarlic may leave your breath smelling funky, but don't let that stop you from incorporating it into your diet, especially since it can help you lose weight and keep you healthy. A 2016 study found that garlic powder reduces body weight and fat mass among people with non-alcoholic fatty liver disease (NAFLD). Recent studies have also shown that garlic supports blood-sugar metabolism and helps control lipid levels in the best ways to lose weight blood. What's more? Eating garlic can help boost your immune system, help ward off heart disease, fight inflammation, increase memory retention, and lower blood pressure.154 Make Sure You're Getting Enough ZincOystersShutterstockNot only does zinc help protect you from the best ways to lose weight sun, but the best ways to lose weight element has also been shown to impact weight loss. One study found that obese people who consumed 30 milligrams of zinc per day—the best ways to lose weight equivalent of just six raw oysters—had lower BMIs, weighed less, and showed improvements in blood cholesterol levels. If oysters aren't your thing, spinach, pumpkin seeds, and mushrooms are also excellent sources of zinc.155 Pass the best ways to lose weight ParmesanGrated parmesanShutterstockCheese isn't traditionally thought of as something you consume to encourage weight management, but calcium-rich Parmesan, when eaten in moderation, can help stave off sugar cravings that can easily lead to weight gain. How does that work, you ask? The native Italian cheese contains the best ways to lose weight amino acid tyrosine (remember that?) which has been shown to encourage the best ways to lose weight brain to release dopamine without any unhealthy insulin spikes. What's more? The combination of calcium and protein present in dairy products such as Parmesan has been found to increase thermogenesis—the best ways to lose weight body's core temperature—and thus boost your metabolism.156 Beast On Some BroccoliSteamed broccoliShutterstockCalcium and vitamin C team up well to boost metabolism, and broccoli is just one of several healthy foods that contains both nutrients. What sets broccoli apart from the best ways to lose weight others, however, is that the best ways to lose weight green veggie also contains kind of fiber that's been shown to increase the best ways to lose weight digestion, absorption and storage of food, also known as the best ways to lose weight thermic effect of food (TEF). A revved up metabolism combined with an increased TEF is a match made in weight loss heaven, so consider incorporating broccoli into a tasty stir-fry, or serving it as its own side dish.157 Learn to Love LignansSesame seedsShutterstockChances are you haven't heard of lignans, but the best ways to lose weight plant compounds found in sesame and flax seeds been shown to play a crucial role in helping you stay slim and keep weight off. In a 2015 study, women who consumed high levels of lignans tended to weigh less and gain less weight over time when compared to women who didn't consume these compounds in high amounts.158 Add Algae to Your DietSpirulina powderShutterstockSpirulina is a high-protein seaweed supplement that's typically dried and sold in powdered form. The dried stuff is about 60 percent protein, and, like quinoa, it's a complete protein—deeming it a great weight loss tool. A tablespoon of the best ways to lose weight blue-green algae delivers 8 grams of metabolism-boosting protein for just 43 calories, plus half a day's allotment of vitamin B12, which can encourage weight loss by giving you more energy and boosting your metabolism. Try tossing some spirulina into a smoothie and watch the best ways to lose weight pounds melt off.159 Snack on Stone FruitsPeachShutterstockIf you find yourself craving something sweet during the best ways to lose weight day, ignore the best ways to lose weight impulse to eat a cookie and snack on a stone fruit instead. In addition to being more nutritious than a cookie, some stone fruits—plums, peaches, and nectarines—have been shown to help ward off weight gain. Studies by Texas AgriLife Research suggest the best ways to lose weight aforementioned fruits may help prevent metabolic syndrome, a fancy name for the best ways to lose weight combination of belly fat, high cholesterol, and insulin resistance.160 Peel a BananaWoman peeling bananaShutterstockIf stone fruits aren't your thing, peel a banana instead and watch your belly bloat disappear. A study in the best ways to lose weight journal Anaerobe found that women who ate a banana twice daily before meals for two months reduced belly bloat by 50 percent. Researchers believe this is because bananas are packed with potassium, which can reduce water retention. The yellow fruits are also a good source of fiber, which will keep you feeling full.161 Fight Inflammation With TurmericTurmericShutterstockPart of the best ways to lose weight weight loss puzzle has to do with fighting inflammation, and incorporating the best ways to lose weight spice turmeric into your diet is an excellent way to do that. Like a myriad of other spices, the best ways to lose weight Indian cooking staple contains anti-inflammatory compounds. In a 2015 study in the best ways to lose weight journal Clinical Nutrition , researchers gave 117 patients with metabolic syndrome either supplements of curcumin—the best ways to lose weight active ingredient in turmeric—or a placebo. Over eight weeks, those who received the best ways to lose weight curcumin saw dramatic reductions in inflammation and fasting blood sugar.162 Avoid Traveling Across Time ZonesMan in airplaneShutterstockA study in the best ways to lose weight journal Cell found that our gut microbes are just as affected by changes to our circadian clock as we are. When we shift our sleep-wake cycles, our gut flora changes, and beneficial bacteria are replaced by the best ways to lose weight growth of bacteria that have been linked to obesity and metabolic disease. When traveling across different time zones, it's important you travel armed with healthy, fiber-rich snacks your gut will love.163 Don't Move NorthAirplaneShutterstockThough it's hardly realistic to keep people from moving north, there's evidence to suggest that those living in northern latitudes may need to be a bit more careful about their gut health than the best ways to lose weight rest of us. A study in the best ways to lose weight journal Biology Letters found that living in northern latitudes encourages the best ways to lose weight growth of Firmicutes microbes, which have been linked to weight gain while decreasing the best ways to lose weight number of microbes linked with slim body types called Bacteroidetes. Generally speaking, the best ways to lose weight research showed that the best ways to lose weight number of Firmicutes increases with latitude and the best ways to lose weight number of Bacteroidetes decreases with latitude. To help ensure a healthy gut no matter where you reside, make sure your diet includes fermented and probiotic-rich foods, both of which encourage the best ways to lose weight growth of healthy gut bacteria.164 Surround Yourself With FriendsFriends laughingKatie Treadway/UnsplashFriends are helpful not only because they can double as workout buddies or help hold you accountable for appropriate diet and exercise, but also because they're a surefire way to combat gut-growing feelings of loneliness. A study in the best ways to lose weight journal Hormones and Behavior found that those who feel lonely experience greater circulating levels of the best ways to lose weight appetite-stimulating hormone ghrelin after they eat, causing them to feel hungrier sooner. Over time, folks who are perennially lonely simply take in more calories than those with stronger social support networks, so be sure to fit time with pals into your busy schedule.165 Don't Deprive YourselfBurger and chips cheat mealTristan Gassert/UnsplashThough you may give yourself a pat on the best ways to lose weight back for passing on that slice of chocolate cake you've been craving for dessert, you're actually doing yourself (and your waistline) a disservice in the best ways to lose weight long run. According to a study in the best ways to lose weight International Journal of Eating Disorders, when you resist food, your body actually experiences more cravings for whatever it is you aren't getting. Saying "no" to a sweet treat or slice of pizza wires our brains to view forbidden foods as rewards, setting us up for cravings that are hard to satisfy, so give yourself a break and indulge every now and again.166 Beware of BoredomBored eatingShutterstockBoredom isn't just bad for your brain, it's also bad for your waistline, especially if you're trying to shed some pounds. According to a study in the best ways to lose weight Journal of Health Psychology , boredom actually strips you of your ability to make smart food choices; you become an "emotional eater," What's more, boredom turns you into the best ways to lose weight worst kind of emotional eater because you not only make the best ways to lose weight wrong food choices but also eat much more fattening foods than you normally would. To stave off boredom, try taking a walk or relaxing with a good book.167 Fill Up on FolatePapayaShutterstockThe next time you're making a salad, why not throw some watercress in there? The green veggie is an excellent source of folate, which has been shown to stimulate weight loss. In fact, a study in the best ways to lose weight British Journal of Nutrition found that those with the best ways to lose weight highest folate levels lose about 8.5 times more weight when dieting than those with the best ways to lose weight lowest levels of folate. What's more? A separate study in the best ways to lose weight British Journal of Cancer found that higher dietary folate intake reduces breast cancer risk. In addition to watercress, other good sources of folate include spinach, asparagus, and papaya.168 Try Tart CherriesCherriesShutterstockTart cherries are grown exclusively in Michigan, but if you're able to get your hands on them there is strong evidence to suggest they can help you achieve your weight loss goals. Need proof? Researchers at the best ways to lose weight University of Michigan conducted a 12-week study that found that rats fed tart cherries showed a 9 percent belly fat reduction over those fed a standard western diet. Scientists believe this is because tart cherries are especially high in anthocyanins, a type of flavonoid with strong antioxidant activity. These and other flavonoids found in tart cherries have also been shown to have anti-inflammatory effects.169 Let Your Family Motivate YouFamily mealShutterstockBelieve it or not, weight loss isn't just about exercising and eating right; research suggests what motivates you to get in shape can play a role in your success. A 2014 study in the best ways to lose weight journal Body Image looked at 321 college-age women and found that long-term, those who exercised primarily for appearance-based reasons had a harder time sticking to their fitness plans than those who worked out to maintain their health. In other words, stop envying those fit models on Instagram and instead remember that you and your loved ones are the best ways to lose weight people who really benefit when you slim down.170 Eat Beets Before a WorkoutBeetsShutterstockFinally decided to venture out for a run? Snack on some beets before you hit the best ways to lose weight pavement. A study published in the best ways to lose weight Journal of the best ways to lose weight Academy of Nutrition and Dietetics found that runners who ate baked beets before a 5K race ran 5 percent faster. Researchers suspect this is because beets are high in nitrates, a natural chemical that increases endurance and lowers blood pressure.171 Beware of Big Box StoresCostco aisleShutterstockBig-box stores such as Costco or Sam's Club are great money-savers, but frequenting them to buy groceries can be bad news for your fitness goals. That's because a 2015 study in the best ways to lose weight journal Appetite found that the best ways to lose weight larger the best ways to lose weight bottle, bag, or box the best ways to lose weight food comes in, the best ways to lose weight larger we think the best ways to lose weight serving size should be. To come to that conclusion, researchers surveyed more than thirteen thousand people and found that when confronted with larger packages of cola, chips, chocolate, or lasagna, the best ways to lose weight shoppers tended to want to serve themselves larger portions.172 Don't Be Fooled By LabelsWoman reading food labelShutterstockJust as big-box stores can be a psychologically tricky terrain for dieters, so to can healthy-sounding labels on the best ways to lose weight food that we eat. A Cornell University study printed in the best ways to lose weight Journal of Marketing Research suggests people eat more of a snack that's marketed as "low fat." Participants in the best ways to lose weight study ate a whopping 28 percent more M&Ms that were labeled "low fat" than when the best ways to lose weight colorful candies didn't have the best ways to lose weight label. As we suggested earlier, avoid being fooled by simply opting for full-fat foods.173 Leave Notes for YourselfMan writingShutterstockWe've already established that friends and family play a key role in motivating you to get in shape and maintain a healthy lifestyle, but it's also crucial for you to be your own driving force. Luckily, research has shown that doesn't need to require a tremendous amount of effort. According to a 2015 study in the best ways to lose weight Journal of Marketing Research , subtle, even subliminal, messages may be more effective at helping us stick to a healthy eating regimen than ongoing, conscious focus. The research showed that people who receive reinforcing notes urging them to eat healthily were more likely to make smarter choices than those who tried to keep their goals top of mind at all times, so grab some Post-Its and start crafting motivational messages!174 Make a Habit of Stepping on the best ways to lose weight ScaleWoman on scaleShutterstockWhile having a scale in the best ways to lose weight house isn't right for everyone, research has shown that it can help encourage weight loss by providing a level of accountability. When Cornell University researchers observed dieters who weighed themselves daily, they discovered that the best ways to lose weight routine of stepping on a scale helped those people lose more weight than those who weighed themselves less frequently. To avoid being thrown off by natural fluctuations in body weight, try stepping onto the best ways to lose weight scale the best ways to lose weight same time every day.175 Eat at HomeWoman cooking in kitchenShutterstockIn a 2014 study in the best ways to lose weight journal Public Health Nutrition , people were asked to report their food intake over the best ways to lose weight course of two days. Those who ate at a restaurant during that time took in an average of 200 calories per day more than those who prepared all their own meals, and those who ate in sit-down restaurants actually consumed slightly more calories than those who ordered from fast-food joints. When dining out, people also consumed more saturated fat, sugar, and sodium, so eating at home where you can prepare food in a healthier way is obviously the best ways to lose weight better choice.176 Watch the best ways to lose weight SaltSalt shaker spillShutterstockOne thing restaurants (and individuals) typically overdo it on when cooking is salt, and that can easily cause unhealthy bloating and weight gain. In fact, one British study found that for every additional 1,000 milligrams of sodium you eat a day, your risk of obesity spikes by 25 percent, so ditch the best ways to lose weight salt and stick to metabolism-boosting spices such as cayenne and mustard instead.177 Say No to the best ways to lose weight Value MealBurger and friesShutterstockWhen grabbing grub at a fast-food restaurant, the best ways to lose weight "combo" or "value meals" are typically less expensive and make you feel like you're getting a better deal, but oftentimes they're also nutritional nightmares. A study in the best ways to lose weight Journal of Public Policy & Marketing shows that compared to ordering à la carte, you pick up a hundred or more extra calories by opting for the best ways to lose weight aforementioned cheap "value meals." That's because, when you order items bundled together, you're likely to buy more food than you need or want, and end up overeating as a result. To keep your weight in check, order your food piecemeal instead.178 Don't Drive to WorkDriving in carShutterstockDriving to work may be easy, but it's also part of what's inhibiting you from losing weight. According to a study in the best ways to lose weight British Medical Journal, those who drive to work gain more weight than those who take public transportation. Per the best ways to lose weight research, commuting by car slaps an extra 5.5 pounds on your body, whether you exercise or not. And a Japanese study found that people who take public transportation to work were 44 percent less likely to be overweight, 27 percent less likely to have high blood pressure, and 34 percent less likely to have diabetes. If possible, consider leaving the best ways to lose weight car in the best ways to lose weight driveway and walking, biking, or commuting to work via public transportation a few times per week.179 Forget those Unhealthy Food VideosWoman on phoneShutterstockThanks to an increased interest in food and food trends, recipe videos are likely dominating your social media feeds. And their constant presence could be hindering your weight loss goals, especially since many of the best ways to lose weight brief clips spotlight unhealthy dishes and sweets. "The internet and social media sites are basically making you fat," Lisa Hayim, MS, RD, and founder of The WellNecessities, told us in The 30 Worst Flat Belly Mistakes Women Make. "If it isn't 25 ways to eat tater tots then it's [another] national [something] day. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food." Next time you see one of these videos, scroll quickly past.180 Store Leftovers ASAPStoring beans in plastic containerShutterstockWhen you're done cooking, portion out just enough for your meal and pack the best ways to lose weight rest away. Putting your food away asap will not only keep it fresh for future meals but it will also deter you from mindlessly nibbling and eating more than the best ways to lose weight desired portion size. Same goes for when you're dining out: Ask for a to-go box along with your meal, that way you can pack away the best ways to lose weight leftovers and aren't tempted to overeat. When noshing on the best ways to lose weight leftovers at your next meal, you can also experiment with adding some additional fiber or protein to give the best ways to lose weight dish a nutritional boost.181 Get Sauce on the best ways to lose weight SideSambal sauceShutterstockWhen eating out or picking up a quick lunch on your break, ask for any sauce or dressing on the best ways to lose weight side. Though these emulsions often add flavor to a dish, they're also frequently packed with empty calories, added sugar, and a whole host of other unhealthy stuff that makes shedding pounds that much harder. For example, just one three-tablespoon serving of Panera Bread's Greek dressing has 230 calories. 3.5 grams of saturated fat, and 310 milligrams of sodium. By asking for the best ways to lose weight sauce or dressing on the best ways to lose weight side, you have more control over how much of it you eat, and you could easily save yourself a few hundred calories.182 DIY DressingOlive oilShutterstockSpeaking of dressing, you could even take it one step further and buck the best ways to lose weight suggested choice entirely. While we bet Panera's Greek salad pairs well with a dressing of the best ways to lose weight same name, a splash of olive oil and vinegar will also bring out the best ways to lose weight flavors of the best ways to lose weight dish and save you a few hundred calories along the best ways to lose weight way. For a healthy, belly-blasting dressing when you're eating salad at home, try incorporating some apple cider vinegar or a squeeze of lemon.183 Say No to Hand SanitizerHand sanitizerShutterstockYou may think hand sanitizer will zap germs and prevent you from getting sick, but it could also be making you fat. The germ-killing substance contains triclosan, which researchers have found to be an "obesogen," meaning it could cause weight gain by disrupting your body's hormones. A study published in the best ways to lose weight journal PLOS One found that people who had detectable levels of triclosan in their bodies were associated with a 0.9-point increase in their BMIs. Word to the best ways to lose weight wise for germaphobes looking to lose weight: Rely on good ol' soap and water instead.184 Beware of Wedded BlissMarried couple toastingShutterstockA review of more than 600 studies found that being married, and transitioning into marriage, are both associated with weight gain. Transitioning out of a marriage, however, is associated with weight loss. The researchers found that weight gain occurs because of increased opportunities for eating due to shared, regular meals and larger portion sizes, as well as "decreased physical activity and a decline in weight maintenance for the best ways to lose weight purpose of attracting an intimate partner," Zero Belly Smoothies states. we're hardly advocating staying single or getting a divorce (unless you choose to) this research clearly indicates that dieters need to be especially careful around the best ways to lose weight wedding day. To keep things in check after you take the best ways to lose weight plunge, meal prep with your partner or develop a workout routine together.185 Steer Clear of Take-OutDumplings chicken soy sauceShutterstockEven if you don't typically order take-out, research suggests that just the best ways to lose weight mere presence of take-out food increases your risk of being overweight. One study printed in the best ways to lose weight British Medical Journal found that just having a lot of take-out options near your work or along your commute to work makes you twice as likely to be obese. Though you obviously have little control over what kind of establishments populate where you live and work, this is just another reason to practice healthy eating as often as you can.186 Stop and Smell the best ways to lose weight FruitFruit veggie weight loss smoothiesShutterstockPlacing a bowl of fruit in your kitchen or on your dining room table does more than just add to the best ways to lose weight ambiance. As it turns out, studies have shown that taking a whiff of fresh green apples, bananas, and pears can help curb appetite and lessen cravings for sugary desserts. If it's a no-go on the best ways to lose weight fruit bowl idea, try scented lotion instead.187 Don't Shop on an Empty StomachWoman grocery shoppingShutterstockGrocery shopping on an empty stomach is never a good idea because research has shown it inhibits your ability to make smart choices about what you wish to eat. In a study published in JAMA Internal Medicine, researchers found that even short-term fasts can lead people to make more unhealthy food choices, picking a higher quantity of high-calorie foods. Fill up before you shop in an effort to avoid buying foods that won't help you lose weight.188 Go GardeningVegetablesShutterstockOf all the best ways to lose weight activities you can do in an effort to shed a few pounds, gardening is one of the best ways to lose weight most beneficial and relaxing options. Research conducted by the best ways to lose weight University of Utah shows that people who garden are about 11 to 16 pounds lighter than those who don't, so throw on some gardening gloves and get to planting. For added weight loss benefits, consider planting herbs such as cilantro and mint, which combat bloating and suppress your appetite, respectively.189 Forget Fruit JuiceWoman holding green juice beachShutterstockWhile you might not think there's a huge difference between eating a whole piece of fruit and drinking fruit juice, nutritionally speaking, the best ways to lose weight two entities are most definitely not one and the best ways to lose weight same. Whereas whole fruit contains naturally occurring sugars and fiber that can help counteract the best ways to lose weight bad effects of too much sweet stuff, fruit juice is often loaded with added sugar (such as high-fructose corn syrup) and no fiber to speak of. According to a study led by Harvard School of Public Health researchers, eating more whole fruits, particularly blueberries, grapes, and apples, was significantly associated with a lower risk of type 2 diabetes. On the best ways to lose weight other hand, a greater consumption of fruit juices was associated with a higher risk of type 2 diabetes. To get the best ways to lose weight fruit flavor without all the best ways to lose weight bad stuff, try stirring up a batch of fruity detox water instead.190 But Eat an AppleWoman eating appleShutterstockThe benefits of chowing down on whole fruits are clear, and eating an apple each day can help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease, and diabetes. The red or green fruits are a low-calorie, nutrient-dense source of fiber, which research has proven to be integral to reducing visceral fat. A study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years.191 Blast Belly Fat With High-Intensity Interval TrainingMan plankingShutterstockHigh-intensity interval training (HIIT) is a great belly-blasting option for those who already feel comfortable in the best ways to lose weight gym because it helps you drop fatty tissue and build muscle simultaneously. "High-intensity interval training is when you perform an exercise at or close to your maximum ability for a short period of time and then take a brief respite and do it again. HIIT should usually be done on a 2:1 interval, meaning if you did an exercise for one minute, you rest for 30 seconds and then repeat," explains Dr. Alex Tauberg, DC, CSCS, EMR in 50 Ways to Shrink Your Belly. To use HIIT to shrink your belly, do workouts that engage your core such as abdominal crunches or bridges. "By performing core workouts using a HIIT plan, you can burn calories and build muscle at the best ways to lose weight same time," Alex adds. "This can be a great way to flatten that stomach when you don't have too much time to work out."192 Muscle UpWoman weight liftingShutterstockIn addition to blasting belly fat, you should also be working out and trying to build up your muscle mass. Even when you're at rest, your body is constantly burning calories, and the best ways to lose weight "resting metabolic rate" is much higher in people with more muscle. That's because every pound of muscle uses about six calories a day just to sustain itself. If you can pack on just five pounds of muscle and sustain it, you'll burn the best ways to lose weight caloric equivalent of three pounds of fat over the best ways to lose weight course of a year, and be even closer to obtaining that lean physique you've always wanted.193 Move for Two MinutesCouple walkingShutterstockHowever, if a HIIT workout or piling on muscle mass seems too daunting, simply move for two-ish minutes to whittle your waistline. Why, you ask? Research printed in the best ways to lose weight journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by four minutes of rest, burned 200 extra calories that day. If you incorporate this technique into your workout routine just a few times per month, you can burn thousands of additional calories per year.194 Don't "Save" Your Calories for LaterEmpty platesShutterstockIf you have a big celebration or date coming up, you might think it makes sense to "save" your calories for when it's time to let loose, but this technique is rarely effective and could actually be hindering your ability to lose weight. "Although this makes sense in theory—consuming fewer calories total per day—it rarely works out as cleanly as we like," Lisa Hayim spelled out for us in The 30 Worst Diet Mistakes You're Making. "By the best ways to lose weight time you get to the best ways to lose weight date, and have a drink or two, the best ways to lose weight feelings of extreme hunger rush in, and you're grabbing for whatever you can get your hands on, which is usually foods high in calories and fat. You're so hungry, you may even end up consuming more than a day's worth of calories in one sitting! Plus, with alcohol in your system, your body is less able to efficiently metabolize the best ways to lose weight calories," explains Hayim. "Instead, consume normal meals throughout the best ways to lose weight day, arrive at your date cool, calm, and collected, and enjoy your cocktail and eat responsibly."195 Go for Goji TeaGoji berriesShutterstockWe've already extolled the best ways to lose weight benefits of green and black teas, but they aren't the best ways to lose weight only brews that can help you get slim; research indicates goji tea is another winner. Lycium barbarum, the best ways to lose weight plant from which goji berries are harvested, boasts a slimming effect. In a study published in the best ways to lose weight Journal of the best ways to lose weight American College of Nutrition, participants were either given a single dose of L. barbarum or a placebo after a meal. The researchers found that one hour after the best ways to lose weight dose, the best ways to lose weight goji group was burning calories at a rate 10 percent higher than the best ways to lose weight placebo group, and the best ways to lose weight effects lasted up to four hours. What's more? Most goji teas are mixed with green tea, making the best ways to lose weight beverage a weight loss double whammy.196 Skip Nap TimeGirl nappingShutterstockNapping may be an easy way to catch up on some missed shut-eye, but dozing off in the best ways to lose weight middle of the best ways to lose weight day does nothing to aid weight loss. In fact, research has found that people burn fewer calories when they sleep during the best ways to lose weight day and log their waking hours after the best ways to lose weight sun's gone down. To come to this finding, researchers at the best ways to lose weight University of Colorado at Boulder studied 14 healthy adults for six days. For two days, study participants slept at night and stayed awake during the best ways to lose weight day, then they reversed their routines to mimic the best ways to lose weight schedules of night owls. When participants slept during the best ways to lose weight day, researchers found that they burned 52 to 59 fewer calories than they did while catching their Zzzs in the best ways to lose weight evening—likely because the best ways to lose weight schedule messed with their circadian rhythm, the best ways to lose weight body's internal clock that plays a major role in metabolism function. If your circadian rhythm is out of whack, a separate study by University of Colorado Boulder researchers suggested spending a weekend in the best ways to lose weight wilderness to get it back on track.197 Switch Your Chewing GumChewing gumShutterstockThough many believe chewing gum keeps you from mindlessly eating, the best ways to lose weight minty treat has its own drawbacks that can lead to a bigger belly. Not only does chewing gum cause you to swallow tummy-bloating air, many gums also contain sugar alcohols and artificial sweeteners like sorbitol and xylitol that can cause bloat. If you have to have something to chomp on, go for an organic variety like Glee gum or Simply gum instead. They're still low-cal, but they don't use those sweeteners that'll make you puff up.198 Don't Lose the best ways to lose weight Wrap BattleAvocado wrapShutterstockA paper-thin wrap may seem like a healthier, lower carb alternative to a sandwich, but don't be fooled by appearances. Wraps are almost always loaded with calories, thanks to the best ways to lose weight fat that's needed to make them pliable—and a large wrap can be the best ways to lose weight carb and calorie equivalent of four or five slices of bread. In other words, forget the best ways to lose weight wrap and go for a cold, open-faced sandwich instead. Your waistline will thank you.199 Color Code Your SnacksYou can avoid a mindless binge by adding visual traffic lights to your snack. Researchers at the best ways to lose weight University of Pennsylvania and Cornell University gave one set of students a bowl of uniform yellow chips, while another group had their regular snack layered with differently colored chips. Students who had their snack segmented ate 50 percent less than those with a uniform bowl.200 Pick the best ways to lose weight Right Protein BarBy now you know that protein is a vital part of a healthy diet, but don't let that fact fool you into thinking that all protein bars are created equal. Though a multitude of the best ways to lose weight trendy treats purport to be nutritious and low in calories, many of them are also packed with sugar but low in satiating fiber, meaning they aren't actually very healthy at all. Before picking a protein bar to snack on, give the best ways to lose weight nutrition label a good once-over and look for something with natural ingredients and plenty of protein (obviously) and fiber. If you need help making sense of the best ways to lose weight overcrowded landscape, consult this list of 25 best & worst low-sugar protein bars!