1. Back to basics
A new diet arrives, another fades away. Should eating habits really be as fleeting as fashion trends? Let’s face it: The best weight-loss strategies are the ones that stand the test of time.
Here, we’ve gathered 25 classic tips from our favorite health and nutrition experts. These simple strategies may not be as sexy as the latest fad diet, but they’re guaranteed to never go out of style.
2. Don’t skip breakfast
“Eat breakfast. It’ll energize you for the day and keep your diet in check.”
—Mehmet Oz, MD, via Twitter
3. Nibble, don’t gobble
“Use the three-bite rule with dessert: Have three small bites and put your fork down.”
—JJ Virgin, author, The Virgin Diet
4. Keep the burn going
“During your workout, rest no more than 30 seconds between exercises. This will dramatically bump your calorie burn.”
—Jillian Michaels, fitness expert, via Twitter
5. Avoid late-night snacks
“Finish eating three hours before bedtime. Your metabolism slows down when you sleep so you shift from fat burning to fat storage.”
—Mark Hyman, MD, author ofUltraMetabolism
6. Don’t forget the dumbbells
“Increase the strength component of your workout. Adding lean muscle to your body not only tones, it also increases your metabolism.”
—Sara Shears, celeb trainer
7. Question your cravings
“Before you eat, ask yourself, ‘Am I hungry?’ Unless a craving comes from hunger, eating won’t satisfy it.”
—Michelle May, MD, author of Eat What You Love, Love What You Eat
8. Don’t skimp on sleep
“Get six to eight hours of sleep a night. Without it, the appetite hormone ghrelin increases, which could result in weight gain. And schedule at least two three-minute breaks during the day to practice deep-breathing exercises. It will reduce the stress hormone cortisol, whichbuilds fat around your mid-section.”
—Manuel Villacorta, RD, author of Eating Free
9. Make your own lunch
Brown-bag it. According to a 2012 study in the Journal of the Academy of Nutrition and Dietetics, dieters who eat out for lunch even once a week lose 5 fewer pounds on average.
10. Train your brain
“Be specific about your weight-loss goal. The brain detects a difference between where you are and where you want to be, so when you’re specific, your brain throws resources like willpower at it.”
—Heidi Grant Halvorson, PhD, author ofThe Psychology of Goals
11. Start with greens
“Eat in the right order. Eat vegetables first to naturally have more of them and ultimately eat fewer calories.”
—Dawn Jackson Blatner, RD
12. Use tried-and-true methods
Take your cue from dieters on the National Weight Control Registry who’ve lost 66 pounds (on average) and kept it off:
- 75% weigh themselves at least once a week.
- 78% are breakfast eaters.
- 62% limit TV to less than 10 hours a week.
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