Processed foods are one of the biggest sources of salt in Americans’ diets—and the scary part is you probably don’t even realize it. Because of the way these addictive foods are formulated, salt is hidden in everything from soups to pasta sauces to even sweet things like boxed cakes. Swap out processed foods in favor of fresh fare and your tummy will thank you. Not only will you lose the salt-bloat but you’ll also lose the extra empty calories and lose weight. Learn about these 50 more ways you can lose weight without a lick of exercise.
Because men are larger than women on average and have more muscle to support, men can usually eat more calories while still losing weight, compared to women. Portion control may be especially important for women. In one study, women who ate smaller portions of food (and less food overall) had lower BMIs than women who limited or avoided a certain type of food.2 This approach seems to work better for women than men.3
“Every morning I drink a cup of warm water with half a lemon squeezed into it, a teaspoon of apple cider vinegar, and a dash of cayenne pepper,” says Michelle Keough. This helps her start her day off on a healthy note while getting her hydrated after a long night. This trick, combined with eating meals built around protein and veggies, helped her lose 20 pounds and keep it off.
Stress skyrockets your levels of cortisol, often called “the belly fat” hormone because it signals to the body to store fat around your waist. Add the daily stressors of living our modern lifestyle and you can see how cortisol can be constantly coursing through your veins. This perma-stress mode isn’t good for a lot of healthy reasons, your tummy being just one of them, so it’s important to take time every day to de-stress. Yoga, meditation, walking, journaling, doing a hands-on hobby, or playing a musical instrument are all great time-tested methods. (Hint: Know what isn’t? Watching television. The boob tube actually increases your levels of cortisol!)
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.
Of course, you want to get to the bottom of why you’re not feeling so hot. One study found that practicing relaxation techniques helped obese women who were emotional eaters lose weight over the course of three months, along with helping them reduce depression and anxiety. (7) Engaging in other activities that can help you relax are a better option than emotional eating.
Now, while there aren't foods that literally target burning belly fat, there ARE foods that can drive the production of certain hormones that can trigger our body to store more fat on our tummy. The two most infamous are cortisol and insulin. So, making sure to keep your processed sugar, refined flour, sodium content, and alcohol consumption low can go a long way toward helping you burn off the muffin top.
Eating too little can be extremely dangerous for your body. According to Medical News Today, having a Body Mass Index (BMI) of under 18.5 can lead to malnutrition, osteoporosis, developmental problems, a weakened immune system, anemia, and chronic fatigue. Healthline reports that the average woman needs about 2000 calories per day to maintain her weight and about 1500 calories to lose one pound of weight per week, though you should consult with your healthcare provider to see what's best for you.
Chronic stress may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and result in weight gain. 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, even altering small things – such as posture – may immediately affect your stress hormone levels, and perhaps your weight.
And they say you can’t eat like a pig and slim down. Scientists at Kyoto University found bacon is a great source of the hormone coenzyme Q1, which spikes up your metabolism when combined with a brisk walk. And here’s the best bit: the study showed eating six rashers of bacon an hour before your stroll to the office will double the fat burn. There’s no need to ration your rashers.
"Order without looking at the menu. Almost every restaurant has the basics—veggies, grains, and protein. If you go in knowing what you want, I guarantee you'll be able to make a meal. If you're too uncomfortable to ask for what you need, tell a white lie: Say you're allergic. I know it's controversial to suggest this, but women in particular can really have trouble standing up for their own needs. So if you want the broccoli soup puréed without cream, tell the waiter you're lactose intolerant."
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)
Don’t let extra hours lounging in bed stand between you and a flatter belly. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you’d enjoy from catching a few extra winks. One study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chowed down on more salty, sugary, and trans fat-laden fast food than those who woke up earlier. If you happen to head out of the house early, you’re in for an additional metabolic boost; researchers at Northwestern University have found that people exposed to just a short period of early morning sunlight had lower BMIs than their late-waking counterparts.
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.
The menstrual cycle itself doesn’t seem to affect weight gain or loss. But having a period may affect your weight in other ways. Many women get premenstrual syndrome (PMS). PMS can cause you to crave and eat more sweet or salty foods than normal.4 Those extra calories can lead to weight gain. And salt makes the body hold on to more water, which raises body weight (but not fat).
Focused strength workouts 1-2 times a week- First, focus on building muscle with straightforward strength workouts. This can be a total body workout twice a week or split routines for upper and lower body. And 'straightforward' workouts doesn't mean you have to do boring exercises. There are great kettlebell exercises that can increase your strength just as well as regular dumbbells and don't forget you can also use resistance bands as well. Just make sure you're lifting enough weight.
Almonds, peanuts, walnuts, pistachios — at GH, we're nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.
Virtual gastric band uses hypnosis to make the brain think the stomach is smaller than it really is and hence lower the amount of food ingested. This brings as a consequence weight reduction. This method is complemented with psychological treatment for anxiety management and with hypnopedia. Research has been conducted into the use of hypnosis as a weight management alternative. In 1996 a study found that cognitive-behavioral therapy (CBT) was more effective for weight reduction if reinforced with hypnosis. Acceptance and Commitment Therapy ACT, a mindfulness approach to weight loss, has also in the last few years been demonstrating its usefulness.
In a 2012 study in the journal Obesity, subjects who increased their soluble fiber intake by 10 grams a day—the equivalent of two small apples, one cup of green peas, and one half-cup of pinto beans—reduced visceral fat by 3.7 percent after five years. Even more, participants who also engaged in moderate physical activity (exercising vigorously two to four times a week) experienced a 7.4 decrease in visceral fat over the same period of time.
There are many ways to do intermittent fasting — ranging from fasting for a number of hours each day up to an entire 24-hour fasting period one or two times a week. “If you're trying to kick a habit like eating late into the night, then stopping eating earlier in the evening and fasting overnight could be beneficial for you,” says Hultin. “There are many types of intermittent fasting, so ensuring you pick one that works for you and your lifestyle is important.”
Replace the negative voice in your head that's telling you to quit with a motivational saying that will inspire you to keep going even when it gets tough. "I powered through workouts telling myself, 'I can do hard things!'" says Megen Karlinsey, who kept off 150 pounds. Her mantra helped her accomplish a triathlon, which she signed up for to blast a weight loss plateau.
Cruciferous veggies are one of the healthiest vegetables you can eat, but unfortunately they’re also the ones most likely to cause your tummy to inflate. Thanks to raffinose, a compound that produces extra gas as it breaks down, broccoli, cabbage, cauliflower and the like can seriously increase your waistline. But don’t ditch them forever. Just save them for meals where you can wear loose pants. Here are other surprising foods that cause gas.
You start to link up the cost of points with the cost of certain foods on your body, without any item every becoming taboo or strictly off-limits. Our tester found the point system both easy-to-use and eye-opening. “I can’t believe how many ‘healthy’ or at least innocuous foods are actually bad for you,” she remarked, noting how diet staples like granola bars took a big bite out of her daily allotment of points.
“That first day was so tough, I almost caved and reached for the vending machine at work but I remembered a quote I had on my Facebook page that said ‘The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can't achieve it’ and that was enough to make me turn away from the machine,” she says.
Weight Watchers, The Mayo Clinic Diet, and especially Noom provide a lot of behavior-based support to integrate these good habits. These include learning portions, logging food, and both giving and receiving external support. Nutrisystem doesn’t ask for any behavior changes save for subsisting almost entirely off their pre-packaged, pre-portioned meals.
Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the 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 author of Comfort Food Makeovers.