Eliminate or reduce the amount of red meat in your diet. If foods like burgers and fatty steaks are staples in your current diet, you may want to consider cutting back. Reducing your red meat consumption can go a long way in helping you to cut calories and slim down. If you choose to eat red meat one or two times per week, choose the leanest red meats to keep your diet on track. Then start to build meals around healthy types of fish and poultry. Eating lean protein helps to curb hunger so you eat less. You should also make better choices at fast food restaurants to keep fat calories in check. To keep your shellfish, fish, chicken, and turkey diet-friendly, be sure to choose the right preparation method. Skip creamy, high-calorie condiments like tartar sauce or "special sauce" on grilled chicken sandwiches.
How it works: The IIFYM diet lets you eat anything you want and you’ll lose weight as long as you meet your prescribed daily set of macronutrients (carbs, proteins and fats). Calculate your personal macros by figuring out your total daily expenditure, then how many calories you should eat per day to lose weight. From there, you’ll divide the calories into the percentage of calories that should come from fat (20 percent), protein (40 percent) and carbohydrates (40 percent).
Eat lots of fish, berries, whole grains, and vegetables to live like the Vikings do, minus the raping and pillaging! According to Harvard Health, following the Nordic diet won’t only help you live a healthier (and probs slimmer) lifestyle, it could also help lower the risk of stroke later on. Like the Mediterranean diet, the Nordic diet limits red meat in favor of fish, tells you to keep your hands out of the cookie jar (and maybe don’t eat so much dessert in general), and advises against processed crap, so say adieu to the morning Danishes and late night pizza rolls.
Washing down your wurst with a hops-heavy stout or IPA can help your metabolism—if you close your tab at two. Japanese research shows that moderate alcohol consumption increases insulin sensitivity, enabling your body to more effectively burn sugar. Terra tried some 200 beers. His top two: Left Hand Brewing Co.'s Milk Stout and Ballast Point's Sculpin IPA.
Ready to step it up with your Fitbit tracker and set some new health and fitness goals? That’s awesome! Cue the fireworks! But if your ultimate goal is to lose weight, unfortunately, activity alone isn’t going to get you there—you also have to change what you eat. That does not mean you need to do a cleanse or detox. But it is possible to get a jump on weight loss, the smart and healthy way. Fitbit Dietitian Tracy Morris developed this kickstart one-week meal plan to help her clients see results, fast. Disclaimers: Please don’t try to lose more than 2 pounds per week, or dip below 1200 calories per day, which can compromise your metabolism. This is not a long-term plan, so you definitely don’t want to eat this way every week. But it’s a great way to kick off a weight loss goal, with specific meal and snack ideas, so you’ll see an initial drop—and be extra motivated to keep the momentum going this year.
“Weight-bearing exercises help with building and maintaining muscle mass, as well as building bone strength and decreasing your risk for osteoporosis,” says David. “Many people over [the age of] 50 will stop exercising regularly, due to pain in their joints or back or injury, but don’t give up! Find a professional that can help get you back on track, and aim to get at least 150 minutes of physical activity [in] a week to help maintain your muscle mass and a healthy weight.”
Okay, this one's not for weight loss per se, but if you've got high cholesterol or are at risk for heart disease, your doc might suggest switching up your diet to get your numbers in check. According to the American Heart Association, that means all the basic tenants of eating healthy—the (almost boring) things you've heard before—eat more fruits and veggies, whole grains, low-fat and non-fat dairy, chicken, fish, nuts, seeds, and vegetable oils. But it's what you're eating less of that really counts. Fewer high-cal foods like sweets, fatty and processed meats, full fat dairy, trans fat, and fried foods is a sure-fire way to not only lower cholesterol, but also cut calories to lose weight. Win-win.
Picture yourself the way you hope to be six months or a year from now - how you look, how you feel, and who you spend your time with. Imagine yourself creating your life the way you'd like it to be. Next, invent one or two affirmations that state your intention to be fit and healthy. For example, "I am whole, healthy and strong," or "I am satisfied with just one piece of chocolate." Creating a mindset that makes it easier to stick to your weight loss plan is just as important as how much time you spend on the treadmill.
"This means that 80 percent of the time you focus on eating nutrient-rich foods like whole grains, lean protein, healthy fat, fruits, and veggies as well as exercising," she said. Then, 20 percent of the time you can include foods that are higher in calories and lower in nutrients. "You know, the ones that taste so good, but that you shouldn't consume every day for your waistline and health's sake.
The other part of this plan is resistance exercise. This is important because it’s the part that focuses on building muscle. During weight loss, not all the weight lost is fat, some of it is muscle. Resistance training will ensure that you avoid the loss of muscle that usually occurs and will actually help you build muscle. You’ll be doing 3 resistance workouts per week:
The trendy ketogenic diet is all the rage for weight loss and it seems to be one that everyone is asking most about. This program focuses on a low carb and high healthy fat diet with protein falling into the moderate consumption window. The Ketogenic Diet which is also referred to as “Keto” works to deplete the body’s glucose storage so your body burns fat. It does this by limiting the amount of carbohydrates consumed. In the Keto diet people are aiming to consume around 5-10% of their total calories as carbohydrates. Of course, as with any diet these numbers fluctuate based off of the individual but 5-10% is the goal.
"Food is necessary for life, and feeding people the myth that they 'must burn it to earn it' denies them of a normal relationship to food," says Rebecca Capps, M.A., MFT, a wellness coach who specializes in the treatment of eating disorders. "This way of thinking only perpetuates the understanding that you're not worthy of food unless you 'burn it,' which, in turn, promotes a fear-based narrative."
For most of humankind existence we have eaten in a hunter-gatherer fashion. Hundreds of years ago things like spray butter or colorful cereals didn’t exist and maybe that is for good reasons. If we’re being honest, our bodies are slightly confused by these types of processed foods and has trouble breaking them down properly for clean digestion. The Paleo Diet takes us back in time joining our hunter-gatherer ancestors removing dairy products, grains, refined sugar, flour, and anything processed.
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.
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The concept behind this diet is pretty simple: ditch all processed foods for bites that come just as nature made them. Proponents of the plan dig in to foods like wild salmon, fresh veggies, local eggs and, of course, chocolate (because what is life without chocolate?). Abel James is the creator of these nutrition guidelines, and he promises that if you avoid artificial ingredients you'll be able to "feast all day, yet stay lean and healthy."
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Souping is the new juice cleanse, and for good reason: "Soup is a fabulous food. It's hydrating and fills up your stomach, so eating it before a meal can curb your appetite," says Taub-Dix. In fact, research shows that a soup appetizer can reduce the number of calories you eat at a meal by 20 percent. That said, there's no reason to consume only soup. (You're not going to eat only soup for the rest of your life, right?) Instead, make it an addition to your diet and you'll reap the benefits. This recipe may even help you live to 100.
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!
How it works: The Whole30 diet plan resets your body by eliminating inflammatory food groups for 30 days. The theory is that something you eat is to blame for your medical condition. After a month, your body heals and you can reintroduce foods back one at a time and your body’s reaction will tell you if it should stay or be eliminated completely from your diet.
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Talk about a double-edged sword: the less you weigh, the less calories you need to maintain your weight. Once you’ve stopped 'dieting,' you can’t go back to eating the same amount of food that you were accustomed to, Olson says. “If you cut your calories to 1800 a day and lose 10 pounds, your new body might only need 1800 calories to maintain your new weight. Lighter bodies have less mass and cells and therefore require less energy to maintain those living tissues and cells."
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“Don't like eating meat?” says Ginger Hultin, RDN, a dietitian in private practice in Seattle and a spokesperson for the Academy of Nutrition and Dietetics. “Then don't be paleo! Travel a lot and rely on eating out? The DASH diet may end in frustration for you.” The bottom line: The diet that you choose needs to be safe and effective, while taking into account your lifestyle.
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Sightseeing and visiting nearby museums, zoos, aquariums, or amusement parks can help you get in your steps without even realizing it. If it's a sunny day, go for a walk, hike, or bike ride at a local park. Or, embark on a real-life treasure hunt and try Geocoaching. If you're more of an adventure seeker, you can burn some serious calories rock climbing, paddleboarding, kayaking, bowling, boating, or ice skating.
It's like Michael Pollan famously said: Eat food, not too much, mostly plants. A plant-based diet encourages produce, nuts, seeds, healthy oils, and whole soy like tofu, while still allowing a bit of high-quality meat, fish, and dairy. In a new study titled "Can We Say What Diet is Best for Health?" researchers set out to do just that. The winner? "A diet of minimally processed foods close to nature, predominantly plants" they wrote. Not bad for the best diet ever.
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Now for the detox. This chart stipulates what you can eat and the recommended portion sizes. Because not all calories are created equally – different foods trigger different biochemical responses in the body (hormones, neurotransmitters, immune messengers). The key is to focus on quality, not quantity. Strive to consume high fiber, high quality proteins and fats that are low in starches and sugars. This will help your body shift from fat storage mode to fat burning mode. And it helps prevent most chronic ailments from heart disease to dementia. For a more detailed roadmap of this 10-day detox, download this pdf. And for some delicious ideas of what you can whip up, check out these recipes.
The reason the flexitarian diet works is that it groups healthy foods into five unique categories: new meats (tofu, nuts, eggs, beans), whole grains, dairy, fruits and vegetables, and sugar and spice (herbs, salad dressings, agave nectar, and more). Dieters are encouraged to choose foods from each food group to fill their daily calorie intake. But if you’re hungry for a burger or pepperoni pizza, you can choose to be flexible. In moderation, of course.
Been hitting the gym regularly, but the pounds still seem to be creeping back on? Blame the efficiency of your body for that one. “When you do specific movements over and over, your body 'learns' those movements and is naturally programmed to become better at them," Olson says. "In sports, this is quite helpful: professional tennis players can play brutal matches in the heat for hours six or seven days in a row! They expend nowhere near the energy it would take the rest of us. This is why you have to alternate your workouts and find fresh movements and fresh exercise formats if you want to continue to burn a specific number of calories on a regular basis.”
The customized support and abundant resources come at a price. This varies based on the intensity of your weight loss goals; we paid $60 per month. (We made an account before purchasing and received a 50% off offer by email to incentivize our membership. Tease them in the same way and see if you get the same deal.) If you want to get a look at all these perks before you purchase, you can try Noom free for 14 days.
All in all, the findings suggest that the search for optimized health and nutrition — with all of its calorie counting and macronutrient obsessing — may be making things more complicated than its needs to be. “For literal decades, we have been squandering years from lives and lives from years for failure to use what we truly do know,” Katz says. “It’s tragic that we’ve let it lie fallow all this time.”
To find out the little things you can do each day to lose weight, INSIDER spoke with registered dietitian-nutritionist Lisa Moskovitz, the CEO and founder of the NY Nutrition Group, registered dietitian-nutritionist Whitney Stuart, the owner of Whitness Nutrition, and registered dietitian-nutritionist Andy Bellatti, the strategic director of Dietitians for Professional Integrity. Here are their suggestions.
Developed by a Penn State nutrition professor, the Volumetrics diet follows the belief that you don’t have to eat less food to lose weight; you just have to eat better food. On this diet, individuals eat mostly low-calorie foods that are “energy dense,” or highly nutritious per serving. An apple, for example, is more energy dense than a cookie — and healthier — despite being relatively the same volume.
Whether your reason for going vegetarian is ethical, environmental, or for health, one thing's for sure: weight loss can be a nice bonus. In fact, in that same study that evaluated vegan, vegetarian, and omnivorous diets, vegetarian diets were almost as effective as vegan—helping people lose 6.3 percent of their body weight compared to 7.5 percent in the vegan group in a half year. Bonus: perfection isn't necessary. Even if you fall off the wagon and break your diet (hey, it happens!) another study found that dieting vegetarians still lost more weight than dieting meat eaters.