When it comes to the "best" diet for most people, this one consistently ranks at the top of every list. If you can't afford a cruise to the Mediterranean (yet!), at least you can eat like the beautiful, long-living, and famously healthy people from the region. The Mediterranean diet teaches you to eat like a Sardinian, one of the "blue zones" identified by researchers as having a high number of people living past 100—by eating more fish, olive oil, healthy fats, and fresh vegetables. The point is to have not just a longer life but also a healthier and happier one, whether you're trying to lose weight or not. (Really—research shows that you can reap the benefits of the Mediterranean diet without cutting calories.)
Yes. We just told you to go hard to burn off unwanted belly fat—but like we mentioned, don’t overdo it. Going hard all the time stresses your body and leaves you chronically inflamed, which can backfire by contributing to belly-fat storage. Cap the intensity to a couple times a week and take the rest of your weekly rides at a controlled, comfortable pace.
Good article Monique! While I agree with on “The best diet is the one we can maintain for life” not everyone can start eating healthy right away. In my opinion quick diets and fast weight losing methods have their own place. I studied in Harvard over ten years ago and have a plenty of love for the school and community, but you should not say no to fast diets right away. I was overweight for a long time because I just couldn’t change my habits. It was when I tried the 2 week diet plan that I started seeing results for the first time. After losing few pounds I became motivated and now I have lost a lot more weight. Even if you are skeptical I would recommend you checking it out, if you are overweight.
Caloric intake: Some people need more calories because of metabolic issues or high activity levels, and low-calorie plans might be insufficient. While it is true that less calories usually means more weight loss, and it’s normal to feel hungry some of the time while dieting, some diet plans are too strict and leave you feeling uncomfortably hungry most of the time. Consider if a diet plan will keep you satisfied.
Although you do want to increase your walking over time, this doesn’t necessarily mean that you have to be working your way up to a more intensive form of cardio like swimming or running. “Moving on to new exercises is not something someone should feel they have to do unless their goals change and a new exercise is needed to support those goals,” says Gagliardi. “Walking alone can be progressed by changing the distance, speed, terrain, and by adding intervals.”
Another popular mainstream diet, Dr. Barry Sears's plan is considered to be one of the first in the recent wave of "anti-inflammatory" plans. It sets you up for success by calibrating your plate to be a third protein and two-thirds carbohydrates (not starchy ones like potatoes, think colorful vegetables instead) with a little bit of MUFAs, or monounsaturated fatty acids (the good-for-you kind ) in the mix.
When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group’s calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13lbs) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.
Luckily, that doesn’t mean you need to dedicate even more time exercising. In fact, high-intensity interval training (HIIT) workouts can slash the time commitment while boosting results. HIIT workouts last about 20 minutes and combine bursts of super-intense exercise with slower recovery phases. This type of workout has been found to help people lose more fat once the workout is over, even though they burn less calories during the workout (since workouts are shorter) and also build muscle, rather than break it down the way conventional cardio does. (3)
The Mayo Clinic Diet is generally safe for most adults. It does encourage unlimited amounts of vegetables and fruits. For most people, eating lots of fruits and vegetables is a good thing — these foods provide your body with important nutrients and fiber. However, if you aren't used to having fiber in your diet, you may experience minor, temporary changes in digestion, such as intestinal gas, as your body adjusts to this new way of eating.
After a cancer diagnosis sent her normally healthy lifestyle off-course, flight attendant Tracey Z. Dickson was heavier than she had ever been. When she was declared cancer-free, she hopped back on the treadmill and got her diet in order—and went from 158 pounds to 117. One of her diet secrets? "Instead of dessert, I'll have a baked sweet potato sprinkled with cinnamon," she says. "It tastes like I'm eating sweet potato pie, but for a ton less calories." For more healthy ideas on how to get your sugar fix, check out these desserts with 150 calories (or less).
For some, this is the hardest part of life after a diet. Working out how much of each component make up a healthy, well-portioned and flavorsome meal can be tricky and takes a bit of practice. Nonetheless, it’s crucial if you’re going to maintain your optimum weight. If this aspect worries you, why not consider a meal delivery service where each ingredient comes pre-portioned? After a month or so, you’ll probably feel a lot more confident about how much you should be eating at any given meal.
It’s impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks, says Kerry Stewart, Ed.D., director of Clinical and Research Physiology at Johns Hopkins.
Make sure to program your cardio exercise in with your weight training the right way, though — a 2017 study found that performing cardio and weight training workouts on alternate days was far more effective for burning belly fat than stacking the workouts on top of each other in the same session. Put the two together, and watch that unhealthy midsection shrink.
Only 11% of Americans correctly estimate their ideal daily calorie requirements, according to one survey. The rest of us tend to overestimate, says Bonnie Taub-Dix, RD, a spokesperson for the Academy of Nutrition and Dietetics. Let's say you assume that consuming 2,000 calories per day will allow you to reach your target weight, but it really takes 1,800: Those extra 200 are enough to keep an additional 20 pounds on your frame.
Food labels can help you lose weight, if you know how to read them. Everyday Health says it's important to pay attention to serving size, calories (and calories from fat), fats, cholesterol, sodium, carbohydrates, protein, and vitamins and minerals. Then, you can make smarter food choices like picking up a water-packed tuna rather than oil-packed, which can cut significant calories.
"I use low-fat Greek yogurt in place of mayo in recipes, and it tastes great," says Krystal Sanders, who went from 185 pounds to 110 by coming up with healthy versions of her favorite restaurant foods. "It can also be used as a sour cream substitute." The possibilities are endless when it comes to this tasty staple, but you can start with these dessert recipes.
Sugary treats, while obviously delicious, aren’t very good for our bodies—and that includes our tummies. Not only do the added calories add inches to our waistlines, but sugar overload leads to insulin resistance, which tells the body to store extra fat around the waist. But that’s long-term stuff. Sugar also bloats your tummy in the short-term by feeding the bad bacteria in your gut, leading to extra gas. When it comes to flattening your belly, nixing sugar is one of the best things you can do including these 42 other easy tips to lose weight fast!
Created in 2003 by cardiologist Arthur Agatston, this low-carb diet features three phases. The first phase is the most restrictive, limiting carbs such as potatoes and rice. Each subsequent phase becomes more lenient, and the diet emphasizes lean protein, unsaturated fats, and low-glycemic carbs such as nonstarchy vegetables. South Beach promotes lasting lifestyle changes, according to the Mayo Clinic. (21)
Having support is very important with weight loss. If everyone can get on board, it will be easier to achieve your goals. Talk to your family (or friends, roommates, etc) before starting your diet and let them know your plan. Explain why you are making this decision and ways they can help you succeed. Even if they do not change with you, that's okay! Go forward with your plan! They may decide to join you once they see you succeed with weight loss.
“[These tools’] potential benefit is awareness,” Fear says. “Knowledge can be power, but these things can be counterproductive when they simply create alarm without any clear course of action to take. Seeing your weight rise doesn't necessarily provide you with any action steps you can take. It's just upsetting, like a fire alarm going off with no exit routes identified.” Langer notes that “in people who have a history of or are at risk for an eating disorder or compulsiveness, tracking anything should be off limits.”
It can be harder to lose weight after menopause. In fact, many women gain an average of 5 pounds after menopause.5 Lower estrogen levels may play a role in weight gain after menopause. But weight gain may be caused by your metabolism slowing down as you age, less-healthful eating habits, and being less active. You also lose muscle mass as you age, so you use fewer calories.
Though not always followed for weight loss per se, an anti-inflammatory diet is rich in whole foods (including fresh fruits and veggies), and low in packaged, processed ones (like french fries and pastries), so there is a chance you will still shed pounds with this approach. But usually, folks follow this diet to help prevent or treat chronic diseases, such as multiple sclerosis, rheumatoid arthritis, Alzheimer’s, and cancer. And that’s smart, considering there’s a bounty of research to support this notion. Adopting this diet is relatively simple. It isn’t focused on counting calories or carbs, or following any sort of specific protocol. Instead of constantly thinking about the quantity of food you are eating, an anti-inflammatory is all about prioritizing the quality of what is on your plate.