Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back.
Sure, there's your one friend who swears by the Taco Cleanse. And that other friend who ate nothing but broccoli soup for a month and dropped 20 pounds, found the love of her life, and got promoted at work. But before you start blending 80 stalks of broccoli into a cup or crunching your way through a crate of tacos, check out which diets are backed by science. Because don't you want to try one that will do the trick for you?
Schedule a workout with a friend—you'll be less likely to skip out on it knowing that she is expecting you to show up. Or, use your workouts as "dates" where you can catch up with friends. "Every Wednesday, I take a Zumba class with the friends I met at Weight Watchers," says Michele August, who lost 117 pounds. "It's our weekly girls' night. We catch up, bond, and even enjoy a fun workout that burns a bunch of calories!"
As women age, weight creeps up too, with the average women gaining about one pound per year in their 40s and 50s, resulting in an added 10 to 15 pounds. The drop in estrogen levels during this time of perimenopause (the years leading up to menopause) contributes to weight gain and can change the way you distribute fat. You may gain weight in your belly more readily than you did in younger years.
You can blame biology for your sweet tooth. We’re hardwired to have a preference for sweets, and this drive is universal and begins early on, according to research on the subject. Sugar makes food taste good, so food companies add it to everything from breads to soups to salad dressings to cereals, yogurts and more. This adds up to way too much sugar!
Ranging from just-juice to just-tea cleanses, these typically short-term plans can be dangerous. “Detoxes and cleanses are usually low in calories, protein, and fiber, all nutrients that our bodies need to function,” says Alissa Rumsey, RD, who is in private practice in New York City. “These plans leave you feeling hungry and cranky, causing a rebound food binge once you stop the detox.”
OnlinePlus provides tracking as well as community through WW Mobile’s clean and sophisticated Connect news feed, and it costs you just under $36 a month. If you like the idea of getting together IRL, Meetings+OnlinePlus costs about $77 a month. Our tester found the meetings genuinely nice, if a little cheesy. And if you need extra help, there’s a Personal Coaching option for about $107 a month. At every level of membership, you have access to a live coach via Expert Chat.
Interested in following a more historical approach to eating? The Primal Blueprint is similar to the Paleo diet, which has roots in how our long-ago ancestors supposedly ate. This plan ditches grain, sugars, and processed foods while focusing on clean eating with plenty of protein (both animal- and plant-based), lots of vegetables, fruits, and healthy fats. The Primal Blueprint acknowledges other health factors too, advocating for lots of low-intensity activity, some high-intensity exercise, strength training, and plenty of sleep.
"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.
No, we’re not telling you that you need a tummy tuck (although that would flatten your belly, we suppose). Rather, there are several common health conditions that can make your belly bulge and until you fix the anatomical issues underneath, nothing else can flatten it out. For instance, many women have a diastisis recti, or separation of the abdominal muscles, after pregnancy. In about 25 percent of these women, the muscles never quite come back together, leading to a permanent protrusion. Similarly, a hernia (congenital or from an injury) can also cause your belly to stick out. Both conditions can be resolved surgically.
Live It! This phase is a lifelong approach to diet and health. In this phase, you learn more about food choices, portion sizes, menu planning, physical activity, exercise and sticking to healthy habits. You may continue to see a steady weight loss of 1 to 2 pounds (0.5 to 1 kilogram) a week until you reach your goal weight. This phase can also help you maintain your goal weight permanently.
It takes more than just crunches! We start to gain weight in our midsection when our cortisol levels spike. Stress is one of the primary culprits for high levels of cortisol secretion. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region. That stress can even get WORSE with bad dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction. So how do you shape up? Incorporate these 6 things below and you will be on your way to a flatter belly in no time flat!
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Weight Watchers is still the best choice for both short-term weight loss and long-term healthy eating, while Jenny Craig rules in the prepackaged convenience category. But if neither of those works for you, we also review the top diet books, low carb diets, the Paleo diet and more. We even recommend less-expensive alternatives to the top commercial diets.
Little treats keep you from feeling deprived, so every day, allow yourself a bit of something you love (aim for 150 calories each). This kind of moderation is the difference between a "diet" and a lifestyle you can stick with forever. For salon owner Caitlin Gallagher, who lost 125 pounds, that meant replacing her nightly bowl of ice cream with a square of chocolate; social worker Brittany Hicks, who lost 100 pounds, started baking mini versions of her favorite pies.
“The best way to stick with a diet, is for people to put the fewest restrictions on themselves as possible,” Langer says. “There shouldn't be anything in the world that they shouldn't ever eat again.” Similarly, Albers recommends ditching the “don’t” list entirely. “Instead of trying to stop an old negative habit, focus on building a positive new one,” she says. “New habits crowd out the old without the struggle of trying to stop a behavior.”
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.
Motivation and encouragement: Every person has different needs when it comes to what motivates them to succeed. Think about how you have met other important goals, or quit bad habits in the past. Would you be more likely to succeed using social media, in-person meetings with strangers or acquaintances, or expert counseling using text messaging, phone calls or email?
As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you lose belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn’t too far behind.
Work your core. When many people think of core strengthening, they think of stomach crunches. Crunches are helpful for building abdominal muscles, but contrary to popular belief, crunches won't do much to lose the layer of fat stored in your belly, and can actually cause significant damage to the spine. Instead, try a workout routine that strengthens your whole core, like yoga, or try abdominal presses and planking.
"Feeling stressed can wreak havoc on our bodies. It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly."
More importantly, though, strength training does wonders for your body. It helps make bones denser, critical because our bones become weaker as we age, increasing the risk of osteoporosis — of the 10 million Americans suffering from the disease, 80 percent are women. (4) Strength training helps build lean muscle tissue, helping you lose more weight all over, including the dreaded belly fat. It also reduces your risk of type 2 diabetes and cardiovascular disease. (5)
When you restrict your caloric intake, or cut out specific food groups, you do run the risk of having nutritional deficiencies, especially when it comes to micronutrients. Cutting out fatty foods, for example, could have the inadvertent effect of causing your omega-3 fatty acid intake to plummet, which could increase your long-term risk for cardiovascular disease (8).
Known as the carb-hating diet, the South Beach diet is a weight-loss food plan centered around low-carbohydrate meals. It’s important to note that the South Beach Diet doesn’t forbid carbohydrates, unlike many fad diets out there, instead, this healthy weight-loss system understands the intrinsic benefits of healthy carbs and builds them into your meal plans to maximize those strengths for optimal health and weight loss.
Also, while your menstrual cycle may not affect weight gain or loss, losing or gaining weight can affect your menstrual cycle. Women who lose too much weight or lose weight too quickly may stop having a period, or have irregular periods. Women who have obesity may also have irregular periods. A regular period is a sign of good health. Reaching a healthy weight can help women who have irregular periods to have cycles that are more regular. Learn more in our Menstrual Cycle section.
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Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against a ballooning belly. In fact, research from Reina Sofia University Hospital reveals that study participants who consumed a diet rich in monounsaturated fats, like those in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while improving their insulin sensitivity.
You snack on fruit, count calories, and get some form of exercise most days. So when you step on that scale and the needle stays put, you wonder what the heck you're doing wrong. Even with clean eating and good fitness habits, you may be making a few small mistakes that can lead to a plateau and derail your results. Here's how to upgrade your already-healthy habits to finally reach your get-slim goal. (Snack AND lose weight with this box of Prevention-approved treats from Bestowed.)
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
“Once you decide on the method that you’re going use to lose weight, put the blinders on every well-meaning friend or family member who thinks it’s not a good idea. For me, it was raw juicing. Along with a healthy diet, it helped me lose 48 pounds and keep it off for over a year.” —Jennifer Devlin Waller, 48, founder and CEO of Celtic Complexion Luxury Artisan Skincare
Some of us no longer have the strong joints we had as teenagers. Jogging is out of the question and walking doesn’t cut it. The good news is elliptical trainers provide an intense, low impact cardio workout. In fact, a 145-lb. person can burn about 300 calories in 30 minutes on an elliptical trainer. That’s about as many calories as running burns, but without the joint wear-and-tear.
SOURCES: WebMD Feature: "With Fruits and Veggies, More Matters." 2005 U.S. Dietary Guidelines. Elizabeth Ward, MS, RD, author, The Pocket Idiot's Guide to the New Food Pyramids. Elaine Magee, MPH, RD,author, Comfort Food Makeovers. Brian Wansink, PhD, professor and director, Cornell Food and Brand Lab, Ithaca, N.Y.; author, Mindless Eating. Barbara Rolls, PhD, professor of nutritional sciences; and director, laboratory for the study of human ingestive behaviors, Penn State University; and author, The Volumetrics Eating Plan.