Starchy veggies (like potatoes) and processed whole grains (like whole-wheat bread) are foods I’d normally recommend eating in moderation, since they provide plenty of nutrients, fiber, and healthy carbs. However, high-carb foods aren’t your best friend when you’re looking to drop water weight. Essentially, when your body stores excess carbs, it stores them with water. So replacing carb-heavy foods with non-starchy veggies that still provide filling fiber without as much water retention is the way to go. For a week before your event, you can swap out the starchy carbs for more non-starchy vegetables to lose some water weight. (These are 10 things experts wish you knew about water weight.)
“I try to fit in small bouts of exercise whenever possible, like doing jumping jacks or crunches during television commercials or dancing while washing dishes. This burns extra calories and keeps me from mindlessly munching in front of the TV. Now my clothes fit way better, and I’m more toned than ever.” —Megan Tiscareno, Hammond, IN
Make time for exercise. Exercising might actually make you gain a few pounds of muscle when you first start, but it’s an essential component of any long-term, sustainable weight loss plan. Regardless of how busy you are, it is essential that you make time to exercise each day if you actually want to lose weight and keep it off. Even little things like walking instead of driving to the store can affect how quickly you lose weight.
It’s stunning how often we eat out of boredom, nervousness, habit, or frustration—so often, in fact, that many of us have actually forgotten what physical hunger feels like. (Don’t miss these other common reasons you can’t stop eating.) If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry. Learn how to recognize these feelings mistaken for hunger, then find ways other than eating to express love, tame stress, and relieve boredom. But talk to your doctor if you think you’re always hungry for a medical reason.
If you’re constantly find yourself thinking, “I have nothing to eat” or “I don’t know what to make,” preparing a menu is for you. Similarly, many diets may give you a plan in the beginning but then ask you to repeat the menu. Most of us like variety so it might be time to create your own menu.
Nutritional therapist Kerry Torrens says, “A general guide is to aim for fat loss of 1lb per week. To achieve this, you need to create a deficit of 500 calories a day from your normal eating plan. The best way to start is to keep a food diary so you understand exactly how much and what you’re eating and drinking.”
If you want to start eating better and you know certain foods are bad for you, build a list that says what you can and can’t eat. If you’re a person that struggles with self control when it comes to unhealthy food (and we all are, to an extent), then “just one” doesn’t work.
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“I used to eat out at restaurants up to nine times a week! By cutting back to just once a week and ordering a grilled chicken salad instead of a large bowl of pasta, I’ve lost 20 pounds in one month.” —Kerri Butler, Joplin, MO
Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.
They provide lots of flavor with no fat and few calories, plus they turn up your digestive fires, causing your body to temporarily burn more calories. Choose them over butter and creamy or sugary sauces. Learn more ways to eat less fat without missing the taste.
You might feel silly, but it works. When Alan R. Hirsch, MD, neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it. Use these other tricks to become a more mindful eater.
“I spend countless hours doing cardio and never seem to lose that last ten pounds!” is a common complaint I hear from clients. Give yourself permission to shorten your workout. Believe it or not, overtraining could be the problem. Your body can plateau if not given adequate rest to restore itself, ultimately leading to a decline in performance. Fatigue, moodiness, lack of enthusiasm, depression, and increased cortisol (the “stress” hormone) are some hallmarks of overtraining syndrome. Creating a periodization program — breaking up your routine into various training modes — can help prevent overtraining by building rest phases into your regimen. For example, you might weight train on Monday and Wednesday, cycle on Tuesday and Thursday, run on Friday and rest on Saturday and Sunday. You can also help balance your program by simply incorporating more variety.
It’s not wise to mix your puppy’s raw food with kibble. Because kibble requires a different pH in the gut to digest, it will make your puppy more susceptible to the bacteria in the raw meats. He is capable of handling this bacteria just fine, but once you add in artificial foods, the meat will sit in his digestive tract twice as long, meaning there is a much greater chance of harmful bacteria building up.
Keto flu is a very common experience for new ketoers, but it often goes away after just a few days – and there are ways to minimize or even eliminate it. When transitioning to keto, you may feel some slight discomfort including fatigue, headache, nausea, cramps, etc.
You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. I recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g).
Instead, suggest fun alternatives. Instead of happy hour, why not take a new exercise class together? Instead of indulging at brunch, go on a hike or check out a spin class. If that’s not your friends’ cup of tea, you can even host a meal at your place.
When you eat fast, it’s easy to overeat. It takes about 20 minutes for your stomach to register that it’s full. While you chew, your brain is processing that you are eating, and chewing releases enzymes for pre-digestion in your saliva to start the digestion process.
“Hard boiled eggs are easy to cook ahead of time, inexpensive, rich in the best quality, satiating protein there is, and they’re good for a snack or meal plus they’re portable. I recommend including them in any weight loss plan.” — Christine M. Palumbo, a Chicago-based dietitian
Be sure your doctor knows you are going on a weight loss program. Let her examine it so she understands what’s involved. She may want to give you a physical if she hasn’t given you one in the last year, so make sure you’re getting the most out of your doctor’s checkup.
If you hate an activity, you’re likely much less likely to stick with it. This doesn’t mean shying away from activities that challenge you — that’s how your body changes! But if you dread swimming, there’s no reason to force yourself into the pool five times a week. Working out shouldn’t be a chore; it should be something you look forward to.
Search for deals. There’s always a sale or a coupon to be found for keto-friendly items out there. Typically you can find significant savings in magazines and newspapers that are sent to your house, but they can also be combined with in-store specials and manager cuts. When combined, you can save a significant amount of your keto groceries.
Bonus: Save money by choosing meals that use in-season produce and combining your meals with your local grocery store’s sales flyer. And don’t forget about leftovers! Use them to create new meals (for instance, make a stir-fry with leftover cooked meats and veggies) or have a weekly night where all the leftovers get put out and everyone in the family can eat their favorites again.
A: Some people want to go off keto once they’ve reached their goal weight, others choose to stay on keto or take up a clean-eating diet. I’ve been on keto for almost a decade now. One thing to always remember – if you go back to your old habits you will put the weight back on.
There are multiple ways to get it to work. If you don’t have the energy to workout in the morning, Lacy’s comment on training himself to bring his bag everyday is so true. We have to reduce the barriers that keep us from working out. Steve mentions working out in the morning, what I do is I bring my bag to work everyday (need or no need). This habit means I never forget my bag on the days I do need it and immediately after leaving work I work out. I treat it as the beginning of my off-time.
Keep it straightforward and strict. You usually see better results in people who restrict their carb intake further. Try to keep your carbs as low as possible for the first month of keto. Keep it strict by cutting out excess sweets and artificial sweeteners altogether (like diet soda). Cutting these out dramatically decreases sugar cravings.
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“Yoga has become the best thing for my relationship with food and my body. From practicing it several times a week, I’m now more in touch with my hunger cues—so I eat intuitively and stop when I’m full. I’ve gone down a jeans size, and my cellulite has disappeared!” —Jessica Nicklos, Morgantown, WV
Yet new evidence suggests they don’t need to. Barreto points out that a study of more than 250,000 older adults found that getting less than an hour of moderate physical activity each week was linked to a 15% drop in death, which means that people do benefit from even a small amount of exercise. Studies have also shown significant health benefits from simple exercises like walking.
Once you’ve started losing weight, throw out or give away every piece of clothing that doesn’t fit, and fill your closet with dresses that show off your favorite body part. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to stay fit.
“Before breaking a sweat, take a moment of gratitude for your health. Doing so completely changes the energy of your workouts and can inspire you to push yourself harder.” — Kit Rich, celebrity trainer and co-owner of SHIFT by Dana Perri
LanaSweet/ShutterstockProtein is key for keeping you full and satiated, even when you’re eating fewer calories. Studies have shown that eating a high-protein breakfast can help you reduce caloric intake throughout the day by starting you off full and fueled.
There are a lot of misconceptions about low carb dieting which has caused an infamous outlook on keto. There have been tons of studies published over the last 30 years that show how high amounts of fat and few carbs are beneficial.
If you’re at a total loss as to how to begin a fitness routine, have an injury or other health issues or simply want to learn how to maximize your gym time, considering investing in a personal trainer. They can help shape a fitness program to reach your goals while taking into account any special considerations.
Don’t skip meals. Eating a healthy breakfast increases your resting metabolic rate earlier in the day, keeps your energy levels high, and may help you resist the urge of high-calorie snacks throughout the day. Plan to eat a small snack or meal every two to four hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces unhealthy calorie binges or deviations from your meal plan.
Bulk buy and cook. If you’re someone who doesn’t like to spend a lot of time in the kitchen, this is the best of both worlds. Buying your food at bulk (specifically from wholesalers) can reduce the cost per pound tremendously. Plus, you can make ahead food (bulk cook chicken thighs for pre-made meat, or cook entire meals) that are used as leftovers, so you spend less time cooking.
In my opinion, due to the nature of the diet and how counter-intuitive it is to what’s considered a “healthy diet” (and I use that term loosely) these days, it can be quite difficult to stick with a Paleo diet. This is especially true if you have to eat out, your family/friends don’t eat the same way, or you travel a lot. However, if you can manage to stick with the diet and build healthy habits, you’ll have the best possibility to see the best results.
You can read more about all these processes in a famous book by Gary Taubes “Good Calories, Bad Calories”. You can find it on Amazon. It’s quite difficult to read but if you manage to do, you won’t have any questions about carb and fat metabolism!
You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them. You’ll gasp when you see just how bad the unhealthiest restaurant meals in America are. If cooking sounds like too much work, steal these tips from working parents who cook every night.
You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.
“To lose weight you should primarily eat whole foods, but don’t eliminate your favorites. Consistently eating nutrient-dense food on a day-to-day basis will improve the chances of upregulating metabolism and of eliminating nutritional deficiencies. That may mean tracking what you eat in some way at first, but it doesn’t mean ruling out entire food groups or foods you love. Consistent quality nutrition while learning to enjoy treats in moderation will set you up for long-term sustainable success. — Victoria Viola, PN Certified Nutrition Coach, NSCA CPT, Co-Founder, Excelerate Wellness, LLC
You are absolutely correct! You have to make time and make it suck if you don’t do it! Once you get into the groove, it’s easier to resist temptation and working out becomes something fun. And I don’t really care if people think I’m weird. The ladies I work with think I have awesome willpower for not eating all the junk that they do! Yes, they might also think I’m stuck up for not going out to eat with them and indulging in treats all the time, but I don’t care. I feel better than I ever have and couldn’t care less what they really think! I’m healthier and more confident and it could happen to you too! I’m spreading this article around so others can get a clue!
Ego is a real thing. I will be honest, after being surrounded by the “best of the best” during two tours in Iraq and Afghanistan with Special Operations, I was my own worst enemy. When I started Crossfit, I was more concerned with the myth of me then the man. I convinced myself that after a lifetime of military service, I didn’t need to prove anything to anyone. I looked at my Crossfit Community as Them Vs. Me. My dedication flagged, I did not track my performance and every WOD was something to be endured. I didn’t like being paired up. I whined a lot, which is not in character for me and I was just not happy. What I realized one day was I had lost my sense of community, my team, my family. It forced me to pull off my comfort huggie and ask for help. I also researched and read about mental toughness. I laid out some goals and broke them down into sane, achievable blocks and I embraced the CFSA community. It is still a little uncomfortable, but honest and sometimes brutal self evaluation, a positive attitude and asking for “buddy checks” does wonders. I found it is not much different than my military experience in the universal truth is the team is always stronger than the individual. During Crossfit 2RM/ 5RM, I was going for PR way past my goal. Midway through the lift, as my body was about to quit, I heard someone yell “Get it” and I continued till I did. The voice outside my head telling me I could do it was much louder than the one inside my head telling me I couldn’t. You just have to know who to listen to. Eventually, through setting and achieving goals, the voice inside your head will be just as loud. There is nothing like success and achievement to have your inner monologue repeating, “Ah, I CAN do this”. They don’t even have to be huge goals, but you do have to set them. Then go after them. Even failure, when you get back up and try it again helps your achieve that resilience which is the foundation of mental toughness. Face it, there are going to be times of high stress and pressure when that is the only voice you will hear. You can harness it, rely on the muscle memory, stay focused, maintain attention to detail and use it to push you harder and farther than your body thinks possible…or ignore it and push on. But it can be done.