A healthy weight increases one’s ability to meet the demands of regular life.  The most critical reason for losing weight is obesity or being overweight. Exercising is one of the essential strategies if one wants to shed extra weight. Around 650 million people worldwide suffer from obesity, making it a common health problem. Obesity is associated with several health conditions with adverse effects on the human body. 

There are numerous other reasons as well, why people want to lose weight, such as looking better, feeling healthier, and so on. Consuming healthy foods and exercising regularly will help one achieve their goals. Consistency and discipline are the essential keys to effective weight loss. 

Best Exercises for Weight Loss

The leading cause of obesity is insufficient physical activity. The sedentary nature of most occupations results in excess weight gain. Physical exercise and activity help burn extra calories to keep our weight under control. There are several kinds of physical activities which help in weight loss. Listed below are the best types of exercises for weight loss. 

Aerobic Exercise

Aerobics is a form of physical exercise that elevates the heart rate and improves cardiovascular and cardiorespiratory conditioning. It increases pain tolerance and bone density, improves blood circulation efficiency and reduces blood pressure. It also increases optimum oxygen consumption and as a result, it effectively reduces body fat leading to weight loss. Aerobic exercise includes indoor and outdoor physical activities such as walking, jogging, running, cycling, dancing, swimming, rope jumping, stair climbing, rowing, and interval training. 

While low-intensity aerobic exercise burns more calories due to increased duration of training, high-intensity aerobic exercise increases resting metabolic rate which in turn helps burn more calories throughout the day. 

Studies suggest that high-intensity interval training is more effective in altering the body composition and increases the release  of catecholamine and growth hormones. It enhances excess post-exercise oxygen consumption and increases lipoprotein lipase activity as well.  Therefore, it results in fat loss that helps to significantly reduce the body weight. 

Strength/Resistance Training Workouts

Strength/Resistance  training helps increase strength, range of motion, flexibility, and mobility of muscles, tendons, and ligaments.  It increases bone density, cardiac function, fitness, and metabolic rate. Increased flexibility and mobility of joints reduce the risk of injury. It involves pushing and pulling objects against the resistance to build strength and muscle endurance. Some of the best exercises for building muscle and for weight/fat loss  are squats, deadlifts, pull-ups, push-ups, and Olympic lifts, 

Research shows that strength training helps weight loss by increasing the resting metabolic rate, total energy expenditure, and maximal oxygen consumption. Therefore, this training is ideal for long-term weight loss success

Yoga

Yoga is a holistic approach for long-term results. It stimulates mind-body awareness and mindful concentration. Moreover, regular yoga practices effectively decrease the body mass index in obese people. Yoga is a low-impact exercise for weight loss. It reduces stress and lowers cortisol levels, which are responsible for weight gain.  

Research shows that yoga with dietary interventions significantly reduced the body weight and body mass index in obese and overweight children and adults. In addition, it improves weight management and behaviours such as self-control, reduced emotional eating, and reduced food intake. These prevention strategies reduce excess calorie consumption by curbing  food cravings leading to weight loss. In addition, yoga also strengthens  and corrects posture. 

Some examples of yoga asanas to lose weight are sun salutation, plank pose, warrior pose, triangle pose, downward dog pose, bridge pose, bow pose, chair pose, and cobra pose.

Zumba

Zumba is a fun way of exercise  to lose body weight. It is a Latin-inspired  dance  fitness workout consisting of low to high intensity moves.  As a  full-body aerobic workout, it  helps burn calories and reduce body fat. In addition, Zumba training also enhances maximal oxygen consumption and improves flexibility and cardiorespiratory fitness 

Studies show that performing Zumba three times a week helps to reduce about 3 kg weight in a month. In addition, it significantly decreases the total body fat percentage in females. 

Dietary Recommendations for Weight Loss

The fundamental principle behind weight loss is to spend more energy (calories) than you consume. Therefore, dietary management for people who want to lose weight includes several components such as high protein and fibre, low-moderate carbohydrates, and a low-fat diet. Some of the dietary recommendations for weight loss are:

• Individuals should improve their dietary patterns that include optimum nutrient distribution. Small dietary changes can improve blood glucose levels, blood pressure, and insulin sensitivity and reduce blood cholesterol and triglyceride levels. A diet with low glycemic index fruits, vegetables, whole grains, protein foods, nuts, coconut, and olive oil can help maintain weight.

• Individuals should reduce 400-500 calories per day from their food intake. The recommended dietary intake in a calorie deficit diet is usually 1200-1500 kcal/ day for females and 1500-1800 kcal/day for men. But these numbers can vary depending on several factors.  Studies show that a calorie-controlled diet helps to shed and maintain weight loss. The body uses stored fat as an alternate energy to perform bodily functions. Burning fat for energy ultimately leads to weight loss. 

• Eating fibre-rich foods makes one feel fuller for longer and improves the metabolism. Foods with high fibre usually have low calories. Fibre is present in fresh fruits, vegetables, whole grains, pulses, legumes, and meat. Studies show that eating a high-fibre diet reduces the frequency of food consumption and promotes weight loss. 

• Avoid drinking sugary and carbonated beverages such as soda, fruit juices, and alcoholic beverages. These drinks and beverages contain excessive sugar and are considered empty calories, resulting in weight gain and other metabolic diseases. 

• Restrict the intake of highly processed foods such as fast foods, desserts, breakfast cereals, and fried foods. 

• Eating a protein-rich diet can reduce hunger and enhance the feeling of fullness. In addition, it reduces excess calorie intake and effectively helps lose weight. 

• Drinking a glass of water 30 minutes before meals decreases food intake, promotes portion control, and helps reduce weight. Research shows that water consumption before meals reduces energy intake among middle-aged and older adults. 

Long-Term Success

Long-term success in weight management depends on the individual engaging in a specific follow-up program. Maintaining a regular exercise routine for at least 30-60 minutes daily is essential. In addition, portion control is a critical factor in losing weight. Eating healthy foods like fruits, vegetables, pulses, and whole grains and decreasing the consumption of energy-dense foods such as fried foods, beverages, and sugary drinks helps in weight management.

It is necessary to get guidance from nutrition counsellors for weight management. 

To lose weight, we must be consistent in our efforts. In addition, we must enjoy the exercises we choose to sustain them in the long run.

Conclusion

A sedentary lifestyle often results in insufficient physical activity. Inactive living choices increase the risk of gaining weight, a significant risk factor for chronic metabolic diseases. There are several factors to overcome an inactive lifestyle and reduce obesity. Proper dietary and exercise regimen helps in effective weight loss. 

Adopting healthy lifestyle choices, including physical activities, modified diets, optimum nutrition, and stress-busting therapies, are effective ways to lose weight. The main component of a weight-management program is preventing unwanted weight gain. The most effective way to lose weight includes consistency and discipline, which is the key to successful weight loss.

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A slimmer waist, flat stomach, healthier body, and reduced risk of chronic disease start today with these healthy tips to lose belly fat that are supported by science.

Let’s face it: that marshmallowy middle didn’t get there overnight. Stressful days at the office, indulging in one-too-many cheat meals, or finding excuses to skip a day, week, or even a month’s worth of workouts are all making it easy to pack on the pounds—and making it difficult to get them off.

Watching that extra junk add up around your belly can put you at an increased risk for heart disease, diabetes, and early death. Luckily, losing weight and shedding belly fat doesn’t have to take forever.

Read on for 22 effective, diet-free tips for losing belly fat fast and naturally.

Don’t let extra hours lounging in bed stand between you and a flatter stomach. 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 Obesity 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.

Instead of satisfying your sweet tooth with refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.

Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with these healthy fats.

While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.

Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.

While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to Yale researchers, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.

RELATED: 4 Drinking Habits Secretly Increasing Blood Sugar, Says Dietitian.

The secret to a slimmer stomach in no time? A whole lot of fiber in your diet. Although many people are loath to add carbs to their diet when they’re trying to lose weight, adding the right, fiber-rich foods can help you to reduce belly fat quickly.

Here are high-fiber foods you should eat to lose stomach fat fast:

• Beans, peas, and lentils
• Nuts and Seeds
• Berries
• Squash
• Broccoli
• Whole Grains

In fact, researchers at Wake Forest Baptist Medical Center found that every 10-gram daily increase in soluble fiber was associated with a 3.7 percent decrease in dangerous visceral fat over five years. Those who were active got even leaner, shaving off twice that much fat in the same amount of time. To start ditching that extra belly fat today, add the best high-fiber foods to your menu!

Sure, ketchup is tasty, but it’s also a serious saboteur when it comes to your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat at home without a diet. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.

While few would suggest you start hitting up the tanning beds for better health, getting some natural sunlight can help you get rid of belly fat in a matter of weeks. Researchers at the Fred Hutchinson Cancer Research Center found that vitamin D-deficient overweight women between 50 and 75 who upped their intake of the so-called sunshine vitamin shed more weight and body fat than those who didn’t. To practice safe sun, make sure you’re limiting yourself to 15 sunscreen-free minutes per day.

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, a study published in Diabetes Care revealed that study participants who consumed a diet rich in monounsaturated fats, like those found in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while also improving their insulin sensitivity.

Instead of subjecting yourself to another endless workout, crank up the intensity and you’ll see results faster than you ever thought possible.

These are the most effective exercises that can help you lose stomach fat fast and get rid of unwanted calories:

• Horizontal cable woodshop
  • Sets: 2
  • Reps: 10 on each side
  • Rest: 60-90 sec
• Deadlift
  • Sets: 3-5
  • Reps: 6
  • Rest: 0 sec
• Bent over row
  • Sets: 3-5
  • Reps: 6
  • Rest: 0 sec
• Hang clean
  • Sets: 3-5
  • Reps: 6
  • Rest: 0 sec
• Push press
  • Sets: 3-5
  • Reps: 6
  • Rest: 0 sec
• Squats
  • Sets: 4
  • Reps: 5
  • Rest: 0 sec
• Overhead press
  • Sets: 4
  • Reps: 5
  • Rest: 0 sec
• Single-leg Romanian deadlift
  • Sets: 4
  • Reps: 5 on each side
  • Rest: 0 sec
• Chin-up
  • Sets: 4
  • Reps: 5
  • Rest: 90 sec

The results of a PLOS One study conducted at McMaster University in Ontario reveal that adult male study subjects who exercised intensely for a single minute had equivalent respiratory and metabolic changes to those who worked out at a slower pace for close to an hour, so if you want to burn through that belly fat, say so long to slow and steady.

A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the metabolism-boosting spicy recipes and watch those pounds melt away.

Keeping a toothbrush handy can do more than polish up that smile (and counter the effects of all that belly-slimming garlic); brushing your teeth throughout the day can also help you ditch that belly fat fast. A study conducted by a sample of over 14,000 participants found that brushing after every meal was linked to lower weight. That minty toothpaste flavor not only clashes with virtually every food, but brushing may also trigger a Pavlovian response that tells your brain the kitchen’s closed.

If you’ve got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, but a study published in Obesity also reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.

You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.6254a4d1642c605c54bf1cab17d50f1e

To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:

• Oatmeal
• Quinoa
• Whole-wheat pasta
• Brown rice
• Barley
• Farro

In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.

Don’t buy your tickets to Bonnaroo just yet; the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry revealed that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40%.

Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17% of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.

Say cheese! Adding some extra calcium and vitamin D to your diet could be the best way to get the flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.

That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.

You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat; in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.

Want to lose that belly fat fast? In your dreams! Seriously, though: a good night’s sleep is one of the best ways to get rid of that extra fat around your waist for good. Among the 60,000 women participating in the Nurses’ Health Study, those who snoozed for fewer than five hours a night were at the greatest risk of becoming obese and gaining 30 or more pounds over the course of the 16-year study period when compared to those who slept for seven or more hours.

Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the best healthy kitchen staples for cooking are there waiting for you.

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Weight loss is a trope we see everywhere. It might be due to health reasons or to look more attractive or fit. If you’re looking to lose weight, there is a high chance of falling into a fad and commercial diet. Just because it works for weight loss doesn’t mean it’s healthy, yet somehow we have grown to believe that if we try this one diet, it will finally fix us. When you first start dieting, you could lose weight quickly, but not for the long term. But some minor, healthy tweaks can make a big difference. While your weight certainly doesn’t define you, there can be some cases when weight loss becomes necessary. That’s where the tips and tactics for weight loss come in.

Benefits of Losing Weight

Losing weight is a long journey. People work hard to plan their exercise and diet routine, but it is easy to give up within days. However, do not forget the phrase ‘slow and steady wins the race’. You need to be patient and efficient in your plan if you want to reap the benefits of the process.

Everyone has reasons for losing weight; it can be for cosmetic reasons or reducing blood pressure or cholesterol level. But, no matter the reason, the benefits of weight loss go beyond slimming down and can positively impact the overall quality of one’s life. Read on to discover how your body and lifestyle can change after shedding some pounds.

Better Sleep

You may not realise that your weight can control how fast you fall asleep. Often, people who are overweight experience a negative impact on sleep quality. However, cutting down extra weight can help manage the health conditions that hinder sleep: diabetes, cardiovascular disease, and depression.

Better Complexion

Dropping a few kilos can help your complexion clear up. It can help with psoriasis, eczema, or acne. In addition, you inevitably lose some fat on your face and neck when you lose weight. And when that happens, your facial region receives better blood circulation. 

Better Confidence

After achieving your dream weight, that feeling you experience isn’t just relief. It’s also the confidence in your accomplishment. After dropping the pounds, you will also notice that you have much more energy. 

Better Mood

Once you start shedding those extra pounds, your general mood will improve. The body releases more endorphins, the feel-good hormones that drastically improve your mood. Moreover, weight loss can reduce the symptoms of any current diseases you’re facing. The good news, however, is that it makes you feel better. 

How to Lose Weight Safely

Some people can lose a significant amount of weight within a short time frame. However, it’s not a healthy approach, and it’s not something nutrition experts recommend. You’ll likely gain it back even though you might have lost weight on a crash diet. Rapid weight loss could affect health negatively in both the short term and the long term. Here’s the thing: follow healthy approaches to lose weight, and some of them are listed below.

Prepare a Better Breakfast

A balanced breakfast — one packed with healthy fats, protein, complex carbs, and fibre — is the most important meal of the day. A study shows that people eating high-calorie breakfasts and low-calorie dinners lost more weight than those with low-calorie breakfasts and high-calorie dinners. 

Skipping breakfast makes you feel hungry throughout the day, pushing you to munch on calorie-dense snacks. To tackle the cravings for sugary and refined carbohydrate foods, you can eat a hearty breakfast of 400-500 calories. 

Feast on Fruits and Veggies

Instead of restricting certain food groups, focus on incorporating an abundance of fresh fruits and colourful vegetables. A study shows that fruits and vegetables, including cucumbers, celery, pineapple, tomatoes, watermelon, and grapes, have more water and fibre content and are naturally low in fat, keeping you on the right track to losing weight. In addition, they are naturally nutrient-dense and filling, thus helping to promote overall health and weight management. 

Take a Walk and Be More Active

According to a systematic review of studies, health experts say that being physically active is another primary aspect of burning excess calories. It is not possible with a diet alone. Instead, find a physical activity or exercise that you enjoy doing and fit it into your routine. For example, strength training builds lean muscle tissue. The more lean muscle you have, the quicker you’ll lose weight because lean muscle tissue burns more calories. 

Remember, every one of your slight movements matters – you can pace around the room while you are on a call with your boss or even take the stairs instead of the elevator. Walking is also a handy weight management tool. 

Focus on Portions

It is usual for people to overeat without noticing. Nevertheless, eating less or skipping a meal is not a perfect solution for losing weight. Instead, a study suggests you can focus on eating in portions by knowing the number of calories in your food and the number of nutrients you require for healthy living. 

Divide your plate in the right way for healthy, balanced meals. A more effective strategy is to increase the proportion of low energy density foods while limiting portions of high-energy-dense foods. Then, you can go back for more if you need to rather than shovelling food on your plate.

Fill Your Day with Fibre

According to a study, increasing fibre intake will help the person prevent weight gain and might promote weight loss. Add fire-rich foods into your daily meals to make you satiated even with fewer calories. Rather than eliminating numerous foods from your diet, indulge in fibre-containing foods to maintain a healthy dietary practice.

Be Smart with Smaller Plate

People who use a smaller plate, including smaller bowls or glasses in the case, tend to eat less food. Eating on smaller plates will push your body to gradually get used to a smaller portion of meals without feeling hungry. Hence it is better to avoid bigger plates as it might make you eat more.

Eat Slowly and Mindfully

The brain requires 20 minutes to register that you are full. So if you eat your food while working, watching TV, or doing other errands in a hurry, you are gobbling up hundreds of calories without even realising it. Hence experts suggest feeling the texture, smell, and sight of your food to evoke the sensory pleasure, preventing you from indulging in overeating.

As you chew your food slowly, you make it easy for the digestive system to break down the food items and allow the proper absorption of essential nutrients.

Healthy Sleep Cycle

Though diet and exercise are the ‘secret’ ingredient for people who focus on weight loss, a study has reported that sleeping patterns also play a crucial role. Less sleep will make you stressed or depressed, which leads your body to undergo a ‘comfort eating’ and less-calorie burning phase. So ensure to get at least 8 hours of undisturbed sleep.

Drink More Water

A study reveals that drinking more water and staying hydrated is another crucial aspect of weight loss. Nonetheless, people prefer to drink orange juices or carbonated sodas. But they are drinking calories to quench their thirst. So instead, make water your go-to drink since it will help your body increase your metabolism and flush out toxins. 

Pro Tip – Plan Your Daily Diet

Ensure to plan your breakfast, lunch, dinner, and snacks for the day beforehand by sticking to your daily intake of calories. Then, read on the food labels to go for the one that fits your diet. Meal prep will help you eat within the calorie range and avoid the temptation of junk foods, including chocolates, fizzy drinks, and more.

Side Effects of Losing Weight Too Fast

It is essential to do weight loss methods at a sensible pace because rapid weight loss can lead to serious health complications. People who lose weight quickly or through starvation techniques will not be able to sustain the weight successfully. These are some side effects that follow after rapid weight loss:

• Rapid weight loss causes loose skin on the legs, arms, and abdomen. 
• Gallstones are a common side effect of rapid weight loss. It refers to hard cholesterol deposits in the gallbladder.
• When you lose weight very quickly, it can also significantly reduce fat-free mass, such as lean muscle tissue and bone. 
• If you follow fad diets, it may result in nutritional deficiency. Too many diet restrictions lead to a lack of vitamins and minerals. 

Precautions to Take

Do not skip meals to cut calories. Starving yourself is unhealthy and does more harm than good. Whether you’re working to manage a health condition or get in shape, there are safe ways to reach your goals. And the first step is to eat consistent, healthy meals.

Other do’s, and don’ts for healthy weight loss are:

• Stay hydrated
• Switch fatty foods for lower-calorie options
• Stick to a healthy exercise routine
• Don’t forget about the calories you drink.
• Do a meal prep
• Do not obsessively weigh yourself every day
• Start slowly and do not overdo things on the first day itself

Conclusion

There is no shortcut to losing weight. Though the weight loss rate differs depending on age and activity level, you can follow specific methods to see changes in your weight. Following a regular exercise routine, better lifestyle modifications, and a healthy balanced diet will help you achieve your desired outcomes. Set short-term targets, keep moving towards them and complete your long-term weight-loss quest.

If you’re trying to lose weight, it’s okay. But rapid weight loss can backfire. And that’s why experts recommend slow weight loss through a sustainable and holistic approach without compromising your nutritional needs. 

Frequently Asked Questions (FAQs)

Q. How can I shrink my stomach fast?

A. Shrinking your stomach involves managing your diet and exercising. Shedding this stubborn fat is a challenging task that requires effort based on one’s body type and needs. The most effective way to shrink your stomach is by controlling your food portion rather than strict restrictions. Keeping track of your calorie intake and practising healthy exercises while avoiding processed and sugar-containing foods will help shrink your stomach.

Q. How can I reduce my weight naturally?

A. Consider a few practical strategies, like including a low-carb diet plan, consumption of whole foods, and leading a healthy lifestyle. Everyone has unique needs and diet styles, so consult your physician to determine the best one for you.

Q. How can a girl lose weight fast?

A.  Losing weight is a challenging process for girls, and most of them, who are doing it quickly, are not making it sustainable. While pursuing the journey, it is essential to take care of their physical and emotional health. Stick to healthy food choices and stay hydrated. It is also vital to get enough exercise and a quality sleep cycle.

Q. How can I get slim without exercise?

A. Balanced eating and exercising less is not suitable for everyone. You might notice some weight loss, which is typically water weight. It would help if you paired a healthy diet with regular exercise for long-term benefits.

Q. Is working out 30 minutes a day enough to lose weight?

A. Losing weight is not only about the hours of working out; it depends more on your patience and input. Thirty minutes of daily exercise is effective for losing weight. Moderately overweight men can lose an average of 8 pounds in three months when performing 30 minutes of exercise, while the men who have worked out for 60 minutes have shed around 6 pounds.

Q. Which exercise is best for quick weight loss?

A. The exercise you choose and follow must fit your needs and adapt to your body. No workout session should keep you under strain or stress. Some weight-loss promoting activities are walking, jogging, running, HIIT, cycling, swimming, pilates, and yoga.

Q. Why is my weight loss so slow?

A.  There can be multiple hidden causes behind slow results. For example, it can be due to improper diet, excess calorie intake, or following the wrong type of exercise. Be sure to check if you suffer from any underlying health problems. 

Q. What two vegetables burn belly fat overnight?

A. Everyone wants to lose their belly fat, and it depends on what and how you eat. However, certain vegetables and fruits can help you in shedding some visceral fat in your stomach. Dark green veggies, including Broccoli and spinach, may help in reducing belly fat.

Q. How can I reduce my thigh fat?

A. Besides belly fat, people find it very difficult to reduce their stubborn thigh fat. Some tips for thigh fat reduction include cutting down carb intake, salt, and added sugars. In addition, follow some strength training activities while increasing your protein and fibre intake.

Q. Why isn’t my waist getting smaller?

A.  There can be two reasons behind slow fat loss in the waist region– either you are not eating enough to meet your daily requirements, or you have gone more than the adequate level for your goal. Experts also say that your waist size will not decrease due to water retention.

Q. How can a lazy girl lose weight?

A. It is not possible for everyone to spend tedious hours in the gym and follow restrictive diets to maintain optimal weight. However, whether you are lazy or an active girl, you can lose weight effectively by only making a few slight changes to your daily routine. Drink more water every day, especially a glass before meals. Get better sleep and manage your food portions. 

Q. Is it harder for females to lose weight?

A. Females find it hard to shed pounds compared to men for various reasons. The primary reason is that women have lower metabolic rates than men, requiring few calories for their normal body functions, including breathing, circulation, and more. As a result, the remaining calories become fat. Secondly, it might be due to genetics and different body composition. However, you can maintain an ideal weight and better overall health with your exercise and balanced diet. 

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Weight loss can be taxing on the body and the mind due to prolonged restriction. If you are struggling with feeling satisfied while also working on weight loss, you might consider including your favorite foods more frequently. In fact, research shows that the more often you include foods you enjoy, the more likely you are to stick with your diet plan.

When working on weight loss, think of calories as your daily allotted budget. As long as you spend mindfully, you can make just about any food work.

We have compiled a list of the most calorie-conscious burgers so that you can find ways to include your favorite fast food no matter your diet plan!

540 calories, 26 g fat (11 g saturated fat), 721 mg sodium, 39 g carbs (2 g fiber, 9 g sugar), 36 g protein

While Five Guys land a slightly higher calorie burger patty, they also serve larger portions of food, keeping you full for longer!

Their build-your-own option could be as low as 540 calories with the bun, patty, lettuce, tomato, onion, pickle, and mustard!

390 calories, 19 g fat (5 g saturated fat), 650 mg sodium, 39 g carbs (3 g fiber, 10 g sugar), 16 g protein

With only 390 calories in this world-famous burger, you can feel satisfied without feeling like you ate a huge meal!

375 calories, 20 g fat (6.3 g saturated fat), 650 mg sodium, 31 g carbs (7.3 g fiber, 1.4 g sugar), 17 g protein

Wendy’s Cheeseburger Deluxe happens to be their lowest calorie menu item clocking in at just 375 calories for the burger!

241 calories, 9.7 g fat (3.7 g saturated fat), 569.4 mg sodium, 26 g carbs (1 g fiber, 6.3 g sugar), 12.6 g protein

This classic burger at Burger King is 260 calories and is quite light in comparison to other options on the menu that can exceed 1000 calories each!

250 calories, 9 g fat (3.5 g saturated fat), 510 mg sodium, 31 g carbs (1 g fiber, 6 g sugar), 12 g protein

A list of the best burgers wouldn’t be complete without McDonald’s. In fact, McDonald’s traditional hamburger clocks in as the lowest calorie option with just 250 calories for the burger!

RELATED: 5 Worst New Fast-Food Burgers To Stay Away From Right Now

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Being overweight is one of the most common problems in the modern era. As per a study by the World Health Organisation (WHO), in 2016, more than 1.9 billion adults were overweight. Of these, a staggering 650 million were obese. It is no surprise that being overweight can lead to several health risks and adverse effects. For example, diabetes, heart ailments, sleep apnea, stroke and gallbladder diseases are the most common. That makes obesity one of the most concerning and severe issues globally. However, the good part is that people have started taking it seriously due to growing awareness and information. However, the most common question that concerns a colossal population is how to lose weight fast.

Various factors, including your diet, lifestyle, stress levels, medical conditions, etc., impact your body weight. Furthermore, factors like age, gender etc., define your optimum body weight. Although losing weight can sound very challenging, following the right practices can make the task easier for you. However, if you wish to shed those extra pounds, don’t go for weight loss plans that promise fast weight loss.

Several FAD diets and supplements that promise rapid weight loss can lead to adverse effects. To read about the possible side effects of rapid weight loss, you can refer to a detailed guide here. Hence, it is essential to go about your weight loss journey well-planned. Discipline and consistency will ensure that you reach your optimum weight without negatively affecting your health.

“A huge part of losing weight is making that initial decision to change lifestyle. The best way to lose weight and be successful at it is to take one simple step at a time. When it’s about weight loss, being consistent with the positive changes you make to your lifestyle is the key. Getting right back on track when you fall off and keep going with small yet important changes leads to sustainable results.” – Hiral Patel (Nutritionist, HealthifyMe)

Hiral Patel (Nutritionist, HealthifyMe)

The healthiest way to lose weight involves balancing multiple factors like modified diets, physical activities, lifestyle modification, stress reductions etc. The article focuses on numerous ways to help you with your weight loss journey.

The Importance of Maintaining a Healthy Weight

The benefits of maintaining a healthy body weight are immense. For starters, it can be as simple as making you feel better and more confident about yourself. In addition, you will have more energy in reserve to function better and improve your health further. Healthy body weight also ensures the proper functioning of your circulatory system. It also helps manage your fluid levels better. Besides these common benefits, a healthy weight prevents you from diseases that come with excess body weight. These include reduced risk of diabetes, cancers, arthritis, gallstones, asthma, infertility, snoring and sleep apnea.

Effective Ways to Lose Weight

There are two primary ways to lose weight. They are good physical activity and diet. When done together, these deliver better results. 

Physical Activity

A big reason for the current crisis of being overweight is insufficient physical activity. The leading cause of this is the sedentary nature of most occupations. Doing sufficient physical activity ensures that calories burn and the weight remains under control. You can do different kinds of physical activities to lose weight. These include:

• Yoga
• Zumba 
• Weight training
• Bodyweight movements
• Jogging
• Running
• Swimming

All these physical activities help you burn calories. You can choose any form of physical activity if your goal is to lose weight fast. However, what matters is consistency. If you perform any of these physical activities over a long period, the results will come.

Diet

It is possible to lose weight by just making a few modifications to your diet. If you want to lose weight, the game is all about the calories you take in and the calories you burn. When you limit the number of calories you take in, your body has to search for other ways to produce energy.

So, if you are at a calorie deficit or eating fewer calories with balanced nutrition than you used to, you are well on your way to losing weight. Your body will now use the existing fat to release the energy needed to perform day to day functions. Over time, this will help you shed body fat and lose weight. 

Modified Food Plans to Lose Weight

Although several food plans can help you lose weight, some of these can help speed up your weight loss journey. However, it is best to seek an expert’s assistance while following any of these modified food plans. That is because everybody is different, and their bodies have different demands. In addition, a healthy weight loss journey demands customised plans that are specially created as per various factors, including your age, gender, body type, needs, medical conditions etc. Below are some common weight-loss food plans that can help you lose weight.

Conventional Hypocaloric Diets (Calorie-Deficit Food Plans)

It is one of the most common and efficient ways to lose weight. Studies suggest that traditional hypocaloric diets typically aim at reducing daily energy intake by 500–750 kcal. The recommended calorie intake for the energy restriction happens by diets of 1200–1500 kcal/d for females and 1500–1800 kcal/d for males. The idea is to consume fewer calories so that the body can use excess fat and use it as an alternate source of energy. In the process, you start burning more fat for energy, ultimately leading to weight loss.

Reducing daily energy intake by 400–500 kcal can lead to a modest weight loss of approximately 0.5 kg per week or 2 kg per month. However, research shows that such weight loss is usually seen only in the first months because the rate of weight loss can slow down due to hormonal adaptations resisting weight loss.

Hence, choosing a customised food plan based on your weight loss goals is essential. 

Intermittent Fasting

Intermittent fasting is when you fast and eat in cycles. There are two popular methods of intermittent fasting. One is using the 16/8 rule. You limit your calorie intake to 8 hours per day in this scenario. Whatever you want to eat, you must eat it in those 8 hours only. The remaining 16 hours are for fasting. Another popular method is the 5:2 method. You need to take as little as 500-600 calories per day twice a week per this method. In both methods healthy meals and moderate activity improves weight loss.

Intermittent fasting is safe. Most healthy adults can do it. Evidence suggests that intermittent fasting can reduce weight by 0.8-13% when done consistently and adequately. Another conclusive study shows that intermittent fasting could improve fat burn rate while maintaining muscle mass. Further studies in the field suggest that the benefits of intermittent fasting are immense. These include increased insulin sensitivity, reduced inflammation and anti-ageing effects.

Plant-Based Diets

It involves limiting food intake to just plant-based products. Veganism is a popular version of this type. It eliminates even dairy products from the diet. Other benefits of a plant-based diet include reduced risk of illnesses like heart disease and diabetes. 

However, plant-based diets have some downsides too. The most important is that the body loses essential nutrition from animal products. Iron, vitamin B12, vitamin D, calcium, zinc and omega-3 fatty acids are some important ones, so experts can help here to plan a diet wisely.

Low Carbohydrate Diets

Low carbohydrate diets are the most popular ones adopted for losing weight. They are helpful because they limit carbs consumption. At the same time, they substitute the lost carbohydrate for protein. When the carbohydrate content in the diet goes very low, the body starts using fatty acids for energy requirements. The fatty acids get converted into ketones. 

Evidence suggests that a low carbohydrate diet is even more effective than a low-fat diet for reducing weight. However, a possible downside is that it can cause digestion problems in some people.

Paleo Diet

A paleo diet essentially advocates eating whole foods, fruits and vegetables. It forbids the consumption of processed foods, sugars and grains. Paleo diet proponents effectively support eating a diet similar to our hunter ancestors.

Various studies prove that paleo diets can help reduce weight. In addition to reducing weight and belly circumference, a paleo diet can also have other benefits. These include lowering high blood pressure, cholesterol levels and triglyceride levels.

Low-Fat Diets

A low-fat diet essentially means that you have to reduce your fat intake to 20-30% of your total calorie intake of the day. However, this is because fats have double the number of calories per gram compared to proteins and carbohydrates. So, a low-fat diet limits calorie intake and hence helps in reducing weight. 

A possible downside of a low-fat diet is that restricting too much fat can lead to many health problems. Fats are responsible for hormone production, cell health and nutrient absorption in the body. You may inhibit these processes if fats reduce beyond a certain level. 

Other Tips to Lose Weight

Chew Slowly and Thoroughly

A review of many studies showed that people who eat fast are more likely to gain weight than people who eat relatively slowly. It is because chewing food thoroughly leads to slower eating. As a result, it leads to increased fullness and small portion size.  

Use Smaller Plates

Intuitively, using a smaller plate for unhealthy food will help you lose weight fast. Research has shown that a giant plate can make look servings smaller than they are. A smaller plate will prevent you from eating unhealthy stuff in large quantities. You can further extend it to using bigger plates for healthy foods. 

Increase Protein Intake

Recent research shows that eating protein can reduce hunger and increase the feeling of fullness. It helps you reduce overall calorie intake and is a practical and effective way to lose weight fast. Examples of protein-rich foods include fish, Greek yoghurt, lentils and almonds.

Drink More Water

Replace sugary and calorie-loaded drinks with water. Drinking water 30 minutes before a meal can help you reduce weight by decreasing calorie intake. Recent research shows that people who drink water 30 minutes before their meals can have a 44% greater decrease in weight than those who do not.

Sleep Well

Good sleeping habits can go a long way in helping you lose weight. Lack of sleep is associated with hormones like leptin and ghrelin. These hormones increase cravings for unhealthy foods and contribute to increasing weight. Sound sleep also helps in preventing chronic conditions like diabetes.

Some Foods that Help Lose Weight Fast

Cottage Cheese

Cottage cheese is mostly protein. As a result, it is a satiating food. It reduces overall calorie intake. At the same time, cottage cheese is high in calcium. Protein in cottage cheese also helps in muscle building and maintenance. 

Soups

Soup generally is eaten slowly. However, if you have it with lots of vegetables, it can become very healthy also at the same time. Eating slowly and mindfully has been proven to help prevent past eating fullness. Research also shows that incorporating a vegetable soup before your meal can make you feel more satisfied and thus help in reducing weight.

Nuts

Studies have shown that people who eat nuts lose weight faster than those who do not. They are high in protein and fibre content and give a satiating feeling. Another health benefit of nuts includes improved metabolic health.

Whole Grains

Examples of whole grains include quinoa, oats and brown rice. Their effectiveness is the same: a satiating feeling that helps in feeling full. It reduces hunger and, as a result, fewer calorie intake. They are also a good source of fiber and micronutrients.

Chia Seeds

Chia seeds contain high amounts of fibre. Because of this, they turn into a gel-like substance in the stomach and give a feeling of satiety. Therefore, it can be eaten like a snack when coupled with yoghurt. Further, a study proves that the omega -3 fatty acids in chia seeds can also help overall weight management. 

The Bottom Line

Maintaining a healthy weight is essential for a variety of reasons. It helps you in functioning well in day to day life. In addition, it prevents chronic conditions like high cholesterol, obesity, diabetes and so on. However, being overweight is a problem, and you should urgently deal with it. Since you make these modifications in your routine, the body starts losing weight and you can see initial changes in your weight quickly.

This can make you more confident and motivates you to continue with your weight loss goals efficiently. Avoiding a sedentary lifestyle and going for a workout at least four days a week can deliver good results. Complementing physical activity with the right type of diet is further helpful. Taking the proper diet will also help you shed extra fat from your body.

Frequently Asked Questions (FAQs)

Q. How to lose weight in 7 days?

A. Losing weight is not difficult if one follows the proper diet and exercise routine. You can regularly do jogging, skipping, walking at least 10,000 steps per day, swimming, and other exercises that boost the cardiovascular system on the exercise front. In addition, you can also include muscle-building training in your workout regimen. Finally, you can modify your diet to include more protein and fibre content on the diet front. One can see 0.5 – 1 kg drop in 7-10 days. 

Q. How can I lose weight extremely quickly?

A. To loose extra fats or weight needs patience, discipline and well planned routine. A regular, moderate exercise regimen and a diet low on carbohydrates and fats and high on protein and fibre content can soon help you lose weight. You should also limit sugary drinks in the process.  

Q. How can I get slim without exercise?

A. It is possible to reduce weight just by eating right but you need to have patience. A diet low on carbohydrates and fats and high on protein and fibre content can help you lose weight. You should also chew thoroughly and use smaller plates for unhealthy foods. 

Q. How can I lose weight while sleeping?

A. Sleeping well is essential for losing weight. Lack of sleep is associated with hormones like leptin and ghrelin. These hormones increase cravings for unhealthy foods and contribute to increasing weight. 

Q. Will I lose weight if I stop eating?

A. The whole game of weight loss is about the calories you take in and the calories you burn. When you stop eating, the calorie intake goes down. As a result, you will go into a calorie deficit state and lose weight. However, this is not a healthy way of losing weight. 

Q. What food will help you lose weight?

A. Food low on carbohydrates and fats and high on protein and fibre content can help you lose weight. Examples of such foods include brown rice, oatmeal, most fruits and cottage cheese. You can also have beans, soup and salads.  

Q. Does water help you lose weight?

A. Water is entirely free of calories. If you drink water 30-40 minutes before meals, you will be able to reduce your calorie intake from the meal. It will put you into a state of calorie deficit, which is helpful in weight loss. The benefits are even more significant when you substitute water for sugary, high-calorie drinks. 

Q. Can warm water reduce belly fat?

A. Warm water with lime juice is very effective in weight loss. Regularly drinking it can help you shed some pounds and even reduce your belly fat. It is best to do some cardio after drinking it. 

Q. What are good belly fat burning foods?

A. Any food low on carbohydrates and fats and high on protein and fibre content can help you lose weight. Examples of such foods include brown rice, oatmeal, most fruits and cottage cheese. Warm lemon juice will also be very effective in losing belly fat. 

Q. Does Lemon burn fat?

A. Lemons are rich in vitamin C and antioxidants. As a result, they help in better digestion. In addition, lemons also have diuretic properties that help in detoxification and thus also in burning fat. 

Q. What food should I avoid to lose weight?

A. Any foods that have a high content of carbohydrates and fats should be avoided if the goal is to lose weight. These include french fries, potato chips, white bread, pastries, cookies and sugary drinks. It would help if you also avoid candy bars, most fruit juices, and cakes. 

Q. What is the 7-day diet plan?

A.  A 7-day diet plan lays down a 7-day meal plan. It claims to shed off 10-17 pounds of weight for the user within a week. Each day focuses on a different food group. A 7-day diet plan has both positives and negatives. Hence it will help if you implement it with caution and under the expert’s guidance. 

Q. Will fast food make me fat?

A. Yes, fast foods generally have bad fats and processed carbohydrates. Therefore, these are laden with calories and lacks in nutrition. For example, a regular pizza has 266 calories. Similarly, all junk food has a very high amount of calories.   

Q. Can I lose weight by eating junk food?

A. No. If you are eating a lot of junk food, you are eating many calories. You have to exercise much more complicatedly now to burn the excess calories you have put inside your body. Eating more junk foods will increase daily calories taken but will lead to nutrients deficiencies as most of them lack nutrition.    

Q. How can I burn 1000 calories a day?

A. Burning 1000 calories per day just by one exercise is a difficult task. A combination of various activities like walking, jogging, running, rowing, swimming and weight training will be required to achieve that goal. 

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If losing a healthy amount of weight in a short amount of time is an ideal option for you, then there’s one eating habit that you should definitely consider.

In a review that was published in Nature Reviews: Endocrinology, researchers took a look at 21 different studies and found that fasting is an effective way to lose weight, “at least in the short term,” according to Medscape.

While focusing on trials that lasted around five to 12 weeks each and included anywhere from 10 to 150 primarily American participants, results showed alternate-day fasting, time-restricted eating, and the 5:2 diet “can all produce a mild to moderate 3% to 8% weight loss during 8 to 12 weeks.”

“These findings are impressive and I am glad that studies like this are being performed,” Trista Best, a Registered Dietitian at Balance One Supplements, Environmental Health Specialist, and Adjunct Nutrition Professor, tells Eat This, Not That!.6254a4d1642c605c54bf1cab17d50f1e

Beyond that, Best notes, “The benefits of fasting go far beyond weight loss, but these studies lay a great foundation to encourage would-be fad dieters to take part in a safe and sustainable means of weight loss.”

When it comes to what people should do if they want to use fasting to successfully and safely lose weight in a relatively short amount of time, Best explains that “when fasting, it is important to eat balanced meals during your eating window. It may be tempting to go longer without calories or eat fewer calories than you need during an eating window. However, this will result in slowed metabolism, weight loss plateau, and ultimately rebound weight gain.”

As for using a fasting method to keep weight off over a longer period of time, Best notes that, indeed, “fasting can be used long-term for weight loss along with many other health benefits. Fasting is a temporary restriction of calories that are replaced in a shorter window.

Therefore, it is unlike fad diets that require long-term, unsustainable calorie restriction, which leads to rebound weight gain.”

To find out more about alternate-day fasting, time-restricted eating, and the 5:2 diet, be sure to read 3 Effective Fasting Methods for Weight Loss, Science Says.

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As the new year approaches, it’s officially time to start thinking about resolutions. Of course, a resolution can be anything, but if weight loss, exercise, or improving your diet are on your list, you’re not alone. According to Statista, a survey on 2021 New Year’s resolutions showed that 48% of respondents aimed to lose weight in the coming year. Additionally, 50% said that exercising or improving their fitness levels was a resolution as well, while 39% said improving their diet.

Because many Americans are likely looking to lose weight fast at the start of 2022, we consulted Lisa Moskovitz, RD, CEO of NY Nutrition Group, author of The Core 3 Healthy Eating Plan, and member of our medical expert board, who explained that to crush hunger cravings and lose weight fast, reach for high-fiber foods.

“While there is no magic bullet for weight loss, certain foods can help you feel full and satiated to create the necessary calorie deficit for healthy weight loss,” says Moskovitz.

Specifically, high-fiber foods are essential for stopping those hunger cravings, which often directly impact weight loss.

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According to Moskovitz, “fiber is a non-digestible, zero-calorie carbohydrate that slows down digestion so that you feel full for a longer period of time.”

Given that high-fiber foods fill you up, you’ll feel less hungry, and ultimately help your body work towards losing weight.

Wondering which food is the best source of fiber? Moskovitz recommends legumes, specifically kidney beans, black beans, and chickpeas.

“[Beans] contain a specific type of soluble fiber that can even boost metabolism,” says Moskovitz. “They are also an excellent source of muscle-preserving plant protein, bloat-fighting potassium, and energizing iron.”

Whether you’re adding them to a salad or putting them into a soup, stocking up on beans could be your key to jumpstarting your weight loss journey. If you’re on the hunt for more ways to incorporate beans into your meals, check out our list of 17 Delicious Recipes Featuring a Simple Can of Beans.

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From liquid-only detoxes to cabbage soup diets, there are plenty of tactics that promise to help you shed pounds fast—and miraculously stay slim for life. But most too-good-to-be-true weight loss plans are ineffective at best, and in some cases, can have serious health consequences. Oh, and not to mention, many quick weight loss strategies can leave you feeling pretty miserable, too. (The term “hangry” had to come from somewhere, right?)

“If it took you months or even years to gain unwanted weight, you shouldn’t expect to lose it overnight,” says Caroline Cederquist, MD, a weight management doctor and founder of the meal delivery service bistroMD. “And if you do, it will most likely be water weight.”

To help you stay on the straight and narrow toward true weight loss success and lasting results, we’ve sifted through the latest fads to uncover the unhealthiest ways to lose weight fast. Vow to never try any of them and shed those unwanted pounds with the help of these 15 Underrated Weight Loss Tips That Actually Work.

A juice-only diet might leave you feeling light and clean. Problem is, juices have almost zero protein. “So you’ll lose water weight and muscle mass, but not fat,” Cederquist says. And once you go back to solid food, those pounds will pile right back on. Whomp, whomp! Curious about all the other wonky things that can go down when you say no to solids? Then don’t miss our special report,  what happens to your body on a juice cleanse.

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Passing on breakfast, lunch, or dinner might be an easy way to drastically slash your calorie intake. But doing so will probably backfire. One recent animal study published in The Journal of Nutritional Biochemistry found that mice who ate just one meal daily wound up gorging on their food—and packing on unhealthy belly fat.

RELATED: Get lean for life with this 14-day flat belly plan.

Despite what some celebrities might say, there’s no scientific evidence showing that a gluten-free diet will help you get lean. In fact, it might do the opposite—especially if you rely on gluten-free packaged foods like breads or muffins. “Manufacturers add extra fat, salt, and sugar to make up for the missing flavor and texture of gluten. So these foods are often higher in calories,” registered dietitian Jennifer McDaniel, MS, RDN, CSSD, LD, tells us.

For example, one slice of Ezekiel Sprouted Whole-Grain bread packs in four grams of protein, three grams of fiber, and zero sugar while one slice of Udi’s Gluten Free White Sandwich Bread contains nearly as many calories in addition to zero fiber and half the amount of protein. Instead of going gluten-free, nix simple carbs like white bread and slim down with the help of better-for-you starches like quinoa, fruit, beans, or any of these carbs that will uncover your abs.

Some findings do show that vinegar promotes healthier blood sugar levels and feelings of satiety. But since drinking highly acidic liquids like vinegar can irritate the throat and stomach it shouldn’t be something you do on the reg, Cederquist says, adding, “My recommendation is to use vinegar as a healthy alternative to salad dressings and to continue to eat a nutritionally balanced diet.” If you don’t have a go-to recipe, why not try these apple cider vinegar recipes and ideas!

Foregoing all forms of fat—including healthy ones like olive oil and avocado—won’t just leave your food bland at tasteless, it could make you sick, too. Not eating enough fat has been associated with hunger, dry skin, and extreme mental fatigue. Not to mention, low-fat diets are completely ineffective for weight loss, according to a recent analysis of 53 studies and nearly 70,000 participants published in The Lancet.

Sure, it might seem like swearing off carbs or sugar will be the answer to your weight problems but that’s simply not the case. “Each food group contains vital nutrients that our bodies need to function,” Cederquist says. Plus, you could find yourself with massive cravings for the foods you cut out. “It’s all about balance,” Cederquist adds.

If you prefer ice water over H2O that’s room temperature, that’s totally fine. But if you’re only adding ice cubes to your glass to lose weight, your efforts aren’t likely to pay off. You may have heard that drinking colder water forces your body to work harder (and subsequently burn calories) to bring the water up to your body’s internal temperature—and that’s 100 percent true. But the process only burns eight calories, say experts at The University of Washington. And sorry to say, when it comes to losing weight, eight measly calories just isn’t very meaningful. These ways to cut calories, however, can help you slash enough calories from your diet to actually notice a difference over time.

Laxative teas might leave you feeling, er, a little lighter. But they don’t actually help you lose weight—and they could be harmful. “Teas that cause an increase in bowel function are not helping you lose fat,” Cederquist says. “Rather, you are losing fluid, and can have [health] issues [as a result of] disrupting electrolyte levels.” If you like the idea of sipping tea to slim down, add some of these gentle—and safe—weight loss teas to your diet instead.

There’s a reason gimmicks like the Grapefruit Diet or Cabbage Soup Diet never really caught on. “They’re crash diets in disguise,” McDaniel says. “They might lead to short-term weight loss, but long-term, it’s a guarantee for weight gain and an unhealthy relationship with food.” Plus, eating only one thing makes it impossible to meet your nutritional needs and increases your odds of deficiencies.

Going from sugary, high-calorie soda to diet pop may seem like it would help you drop pounds—but don’t be fooled. Diet beverages come with their own set of health risks. One long-term study published in The Journal of The American Geriatrics Society found that subjects who consumed artificial sweeteners (in diet soda and in other drinks, like coffee or tea) gained more weight and belly fat compared to subjects who skipped the stuff—even without increasing their calorie intake. Yikes! While we aren’t fans of soda, you’d be better off cutting back on the amount of regular cola that you drink and slowly weaning yourself off of it over time.

Having a high-quality protein shake for breakfast or lunch can help you control your calories and lose weight. But only if your other meals consist of real foods like lean protein, complex carbohydrates, and healthy fats, Cederquist says. If the only things you consume all day are shakes, that’s a recipe for deprivation. And when you do go back to solid food, the weight will pile back on.

More exercise means more calories burned. But upping your activity level will likely make you hungrier and drive you to eat more, suggests one PLoS One study. And piling extra food on your plate—even healthy stuff—can easily erase that hard work you put in at the gym. Cut yourself off after an hour or two to ensure you’re able to control your hunger.

Cutting all your carbs in favor of meat, meat, and more meat might help you lose water weight in the short-term. But in the long-term, these kinds of diets aren’t actually any more effective at helping you drop pounds, says McDaniel. And after a while, you might start to really miss the occasional piece of bread. “That can leave you feeling deprived, which usually sets off a binge and restrict cycle that leaves you heavier than when you started,” she explains. To discover even more not-so-great things that happen when you overdo it on chicken, eggs, and beef, read up on what happens when you eat too much protein.

You might’ve heard that exercising when you’re hungry prompts your body to burn more fat. But a review article published in Strength and Conditioning Journal concluded that the opposite is true. When you hit the gym without fueling up, you’re more likely to end up losing muscle. And that’s bad news since muscle tissue burns more calories at rest than fat tissue.

Some research suggests that the fatty acids in coconut oil could give your metabolism a small boost. But “there’s no evidence showing that it actually leads to weight loss,” says McDaniel. Plus, like other fats, a tablespoon of coconut oil contains 120 calories—so it’s easy to overdo it. Enjoy it if you like the flavor, but do so in moderation—and don’t expect that it will help you shed pounds, she says.

We repeat, dietary fats do not make you fat. In fact, foods rich in heart-healthy omega-3 fats, such as walnuts, chia seeds, and wild salmon play an important role in weight loss: They help keep you satiated, can lower your LDL levels, and lower blood sugar. What’s more, a study published in the journal Medicine and Science in Sports and Exercise found that when fish oil and exercise were combined, participants lost more fat and improved fitness and body composition than those who just exercised.

“The first step to losing weight is realizing that it is going to require a lifelong change, rather than a quick fix,” Natalie Rizzo, MS, RD, NYC-based dietitian explains to us in our article about the biggest diet mistakes. “That’s a big shift in mindset, but once you start thinking this way, it will help you in the long run. If losing weight was as easy as popping a pill or cutting out one food group, then no one would be overweight!”

Did you vow not to open the fridge door after 6 p.m. or cut out all sugary foods? Lauren Manganiello, MS, RD, CDN; registered dietitian and personal trainer in NYC warns us. that being too restrictive with our eating habits can cause us to break these “rules” and overindulge, as a result. Instead of focusing on food rules, Manganiello suggests focusing on being more mindful of your eating habits. “Focus on including more healthier foods in your everyday life. And don’t throw in the towel on your healthy eating habits when you indulge. Instead, enjoy it and choose a healthier option for your next meal. Eating healthy isn’t an ‘all-or-nothing’ approach. It’s a lifestyle.”

Can you lose weight by not eating? Technically yes, but it’s an unhealthy way to lose weight. Cutting calories may be the key to losing weight, but if you overdo it, your waistline won’t budge. “When you’re not eating enough calories, your metabolism can slow down, you don’t have enough energy for workouts, and you’re more likely to binge eat,” Jim White, RD, ACSM and owner of Jim White Fitness tells us in common diet mistakes everyone makes. “We recommend nothing under a 1,200 calorie diet, especially for women.”

Just because a processed snack deems it is “sugar-free” on its colorful label, doesn’t mean you should choose it over, say, a piece of fruit. Many snacks devoid of sugar are also jam-packed with artificial sweeteners, which have been linked to a plethora of ailments from digestive issues to cancer. Skip the stuff altogether and opt for natural, whole foods as often as possible.

Refined carbohydrates such as desserts, sugar, white pasta, and white bread can increase your blood sugar levels and lead to weight gain, but fiber-rich complex carbs such as sweet potatoes and oatmeal can actually help you lose weight. Instead of helping you reach your goals faster, skimping on these slimming foods will likely deplete your energy levels, leaving you hangry and more apt to skip your workout.

“The body does an amazing job all on its own and does not need silly supplement detox programs to cleanse it,” Jennifer Neily, MS, RDN, LD, FAND divulges. “It’s absurd; there aren’t caked-on toxins hanging around your colon needing to be removed. Want to ‘detox?’ Purge your diet of manufactured food-like substances and eat fruits and veggies, whole grains, and lean protein!”

Yogurt is a wonderful snack for weight loss, as it’s brimming with waist-whittling fats and digestion-improving probiotics, but treating yourself to the wrong tub can potentially slow down your progress. Many brands contain added sugars in the form of “fruit on the bottom” or sweet toppings, which can crank up the sugar count to upwards of 20 grams. Try to choose a yogurt that has under 10 grams of sugar per serving, or better yet, go plain!

As we previously mentioned, juices aren’t as miraculous as they’re touted to be. Because juicers don’t make use of the fruit pulp and skin, your liquid ends up being void of satiating fiber. A quick fix? Zap your produce in the blender, instead. These smoothie recipes for weight loss use the entire fruit, skin and all, so that you get the most nutrient bang for your buck.

“Real weight loss takes time. Oftentimes, if we don’t see progress in the first week or two, we get discouraged and quit. Set one long-term goal as well as smaller, short-term goals. Use the short-term goals as stepping stones to your long-term goal. And celebrate your short-term goals along the way. Looking back at your success and seeing progress is one of the biggest motivators for long-term success,” Manganiello explains.

Sorry, going for seconds of salmon, guacamole, and quinoa can actually sabotage your weight loss goals. While these foods are packed with satiating protein, fats, and fiber, they’re also calorie-dense—so practicing moderation when munching is essential to trimming your waistline.

This popular fad diet involves supplementing a mostly-vegetarian lifestyle with an occasional fish- or meat-centered meal. “A lot of people who eat vegetarian or flexitarian tend to eat more grains, processed carbs, and sugar because there are no strict guidelines on unprocessed foods and vegetarianism. Incorporating eggs, yogurt, and fish every now and then is super beneficial for their omega-3s, probiotics, iron, biotin, and essential amino acids that plant proteins may not have,” Maria A. Bella, MS, RD, CDN explains.

If you’re already vegan and want to kick it up a notch, know that this isn’t the best diet for maintainable weight loss. In addition to avoiding animal products or by-products, the raw vegan diet involves abstaining from eating foods that have been heated above 104 F. The premise behind it is that you maintain the nutritional integrity of the foods you’re consuming. However, certain foods—such as carrots, tomatoes, and spinach—benefit from cooking, as the heat helps extract nutrients.

Just like juicing, souping requires you to stay away from solids and drink your meals in their pulverized form. Although soups tend to pack in more fiber and protein than juices do, these brews are usually high in blood-pressure-spiking sodium. Another downside: This diet is far from maintainable in the long run. After all, how long do you think you can last without chewing your food?

Craving a break from your diet? Science says you’ll lose more fat if you indulge in that cheeseburger and fries. According to a study published in the International Journal of Obesity, dieters who took a two-week break from their low-calorie meal plan lost more weight than those who dieted consistently.

Forgetting to pack lunch or to keep healthy snacks at your desk can make or break your progress. Waiting until you’re ravenous to choose your next meal can leave you four guilt-ridden bites into a caloric burrito. Try prepping the week’s meals on Sunday and packing them in air-tight containers until you’re ready to grab and go.

Thinking about how you’ll lose weight and maintain your new body by trying to outrun a bad diet? It simply won’t work! “Eating a well-balanced diet while decreasing [calories] by 500–750 will promote weight loss… Exercise at moderate to high-intensity levels three to five per week for 30-60 minutes,” White says. “[You] have to put in the work to see the results.”

You know what one of the Side Effects of Eating Too Much Avocado, According to Science is? Weight gain. Avocados are high in fat, thus, they are calorically dense. Did you know that the recommended serving size for an avocado is just one-fifth of the fruit? If you ate the whole thing, you’d consume over 320 calories—that’s more calories than what is in some entire frozen dinners! Don’t get us wrong, avocados are healthy. But just make sure that, like everything else, you’re eating them in moderation. Remember: weight loss is a calories game.

Those pricey diet pills celebrities endorse on social media aren’t going to trim your waistline as much as they’ll target your wallet. In fact, the FDA warns that many of these OTC supplements may contain harmful ingredients or compounds that haven’t been tested in human trials. Avoid the gimmicks and stick to choosing whole foods for long-term weight loss.

The ever-popular Military Diet claims you can lose up to 10 pounds in three days by eating strict meals such as a cup of cottage cheese with a hard-boiled egg and 5 saltine crackers. The issue? Besides being clearly unsustainable, this diet seriously lacks lean protein, fruits, vegetables, whole grains, and healthy fats.

The fact that Beyonce tried it shouldn’t encourage you to stock up on lemons, maple syrup, and cayenne. “You will lose weight on this diet but it will be water weight, lean muscle tissue, and possibly bone, too,” says Janine Whiteson, MS, author, and nutritionist. “You will regain it immediately once you start eating a regular diet again. It’s not a long-term solution to losing weight and keeping it off. Also, there is no proof that it actually detoxifies your body; that’s what your liver does!”

While calorie counting is an effective way to lose weight, there is a downside. Without proper research or guidance, you may think that all calories are equal. And while a calorie is a calorie, eating 1,500 calories of potato chips, cookies, and soda won’t fill you up like 1,500 calories of fruits, veggies, and lean protein would. If you’re counting your calories, fill up on protein, fiber, and healthy fats and leave some room for a small indulgence with health benefits such as dark chocolate, frozen fruit, or coconut chips.

Hitting the treadmill may help you track the calories you’ve lost, but the weight rack is significantly more efficient. “Lifting heavy weights is the best way to increase your metabolism, sustain long-term muscle growth and stay lean. If you’re doing more than ten reps with ease, your weight probably isn’t heavy enough, so vary your reps and consistently increase the amount you’re lifting,” says Dustin Hassard, NCSF, Head Coach at Modern Athletics.

Ordering the salad over a sandwich seems like the healthier choice—but not always. Some salads (like these The 17 Worst Restaurant Salads in America) can actually be worse than your average cheeseburger. If you’re tossing together a bowl of greens at home, make sure to skip the garlic croutons and ranch dressing and opt for less-starchy toppings and just a small handful of nuts or a fourth of an avocado for flavor.

While you should always replenish your body with lean protein and healthy carbs to help build and repair muscles post-workout, allowing yourself to indulge in a food free-for-all won’t help you reach your goals. Many believe that if they spend an extra hour at the gym, they can add a side of fries to that burger post-sweat sesh. But usually, people overestimate the number of calories they burned during their workout and underestimate the calories in their meal. Remember, you still need a calorie deficit to lose weight.

You might’ve heard that snacking in between meals can boost your metabolism. However, inserting your hand into that Ziploc bag one too many times can result in a few extra inches on your waistline. To avoid a snacking faux pas, practice portion control by always measuring out serving sizes in advance and avoid eating straight from that giant bag of bean crisps you bought at Costco.

We’re commending you for sticking to a consistent workout regimen, but when you choose a kickboxing class over an extra hour of sleep too often, you may be undoing those hard-earned weight loss wins. A study in the European Society of Endocrinology found that “metabolically healthy, sleep-deprived human subjects prefer larger food portions, seek more calories, exhibit signs of increased food-related impulsivity, experience more pleasure from food, and expend less energy.”

Don’t fret: You won’t gain weight from eating fruits (in moderation, of course). The natural dietary fiber in fruits helps balance your blood sugar, making grapefruits, strawberries, and cherries sweet choices for slimming down.

Although the egg yolk contains more calories than the egg white, the yellow orb also packs in 43 percent of the egg’s total protein as well as metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and—most significantly—choline, a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver.

When it comes to happy hour, red wine may be your best bet. Unfortunately, just like with other alcohol, it’s relatively easy to go overboard and pour with a heavy hand, racking up calories quickly. Make sure you stick to the recommended five-ounce serving to reap the antioxidant benefits without widening your waistline.

While a wrap may be thinner than a fluffy slice of bread, leading you to believe it clocks in at fewer calories, many tortillas pack in more fat and calories than two slices of bread in order to achieve that doughy texture. If you’re not a fan of bread, try wrapping your sandwich fixings in a lettuce leaf instead.

Forking into a slice of cheesecake or a fudge brownie every day will surely stall your slim-down progress, but giving up desserts altogether isn’t your best bet, either. In fact, it might even help your weight-loss efforts to indulge in a cheat meal. Instead of foregoing your favorite treats, try testing out healthier modifications. For example, you can substitute white flour for protein- and fiber-rich pulse flour or swap chocolate chips for carob chips when baking at home.

Almond milk is essentially glorified water: It contains virtually no fiber and just one gram of protein, but upwards of 5 grams of sugar if you opt for the sweetened version. So if you’re adding it to your morning cup of Joe, you’re actually better off taking it black. When looking to lighten up your java, choose dairy milk; the fats will aid in satiety.

Butter gets a bad rap for being high in saturated fats, but the salty spread has actually been linked to weight loss thanks to the natural concentration of tummy-toning CLA. On the other hand, margarine is made with partially-hydrogenated fats, which potentially pack in heart-disease-inducing man-made trans fats.

Kudos for filling your fridge with broccoli florets, bags of spinach, and berries. But if you want to ditch the spare tire, try stocking your freezer with produce, too. When frozen fruits and veggies are picked at their peak ripeness, they pack in the most nutrients. Flash-freezing them at this time ensures that when you toss them into your blender or stir-fry them as a dinner side, you’re getting the most bang for your buck. Once you have some frozen veggies and fruit, here are 17 Surprisingly Delicious Things to Do with Frozen Produce.

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By the time you finish this sentence, you could have burned 100 calories. Well, that’s only if you knew about these essential secrets for how to lose weight fast, that is.

We know that shedding unwanted pounds used to mean giving up your favorite foods, logging hours at the gym, and being hungry (and hangry) all the time. Fortunately, dropping a dress size (or two) doesn’t have to be that complicated or torturous. Sure, losing any significant amount of weight requires lifestyle changes and some hard work, but it all boils down to simple choices.

By making these instant weight loss tweaks, you can kick-start your fat-burn efforts in no time and lose weight fast. Try a few of these tips to experience some of the fastest weight loss, and then keep your results going by stocking up on The 7 Healthiest Foods to Eat Right Now.

Rise and shine—literally! Researchers from Northwestern University found that people who were exposed to bright daylight earlier in the day tended to weigh less than those who didn’t get sunlight until later. So right after you wake up, open the blinds and let the sunshine in. Or better yet, step outside and enjoy your morning cup of coffee on the front porch

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Skip the cream and sugar in your cup of joe, and opt for it black to help you lose weight fast. Black coffee has zero calories, and it can help you burn calories faster. According to a study published in the journal Physiology & Behavior, the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf.

Sugary sodas are terrible for you and are likely to pack on the pounds. One can of Coke contains 140 calories, and 39 grams of sugar—more than your total daily amount! Swap instead for unsweetened tea, hot or iced. Tea has no calories and has its own fat-melting properties. Opt for green or oolong, which are some of our best teas for weight loss.

RELATED: What Happens to Your Body If You Drink Tea Every Day

Instead of constantly refilling the same throw-away bottle over and over, grab a BPA-free bottle, preferably one made of glass or aluminum. Not only is this better for your waistline, but carrying a bottle around with you will prompt you to drink more H2O throughout the day. Drinking more water means you’ll be less hungry, and you’ll give your metabolism a boost. For more hydrating health benefits to help you lose weight fast, check out what happens to your body when you drink water.

Squeezing in some refreshing lemon will not only help you drink more water; it also has detox benefits which are sure to help you lose weight fast. Lemons are rich in polyphenols, which are compounds that contain antioxidants. A study in the Journal of Clinical Biochemistry found that mice who were fed lemon polyphenols were less likely to gain weight and accumulate body fat.

RELATED: What Happens To Your Body When You Drink Lemon Water Every Day

Trade your large dinner plate for a smaller salad plate, and eat your meals off of it. By eating off a smaller plate, you’re more likely to eyeball more accurate portions. You’re also likely to trick your brain into thinking you’re eating more, thereby feeling fuller, quicker.

Sleeping for more than five hours a night might seem like a luxury for some, but it can have a serious impact on your overall health. Not getting the recommended 7-8 hours of shut-eye a night puts you at risk for fatigue the next day, which means you’re more likely to crave and snack on high-calorie comfort food. Try to go to bed sooner so you can get a little more sleep, which will help you eat less. And to blast fat even faster, don’t miss these essential ways to boost your metabolism.

Refined white breads are simple carbohydrates that your body processes as sugar, and can really hinder your weight-loss efforts. Whole grain bread, on the other hand, is chock-full of slimming fiber and can help you feel fuller, longer. Just be sure to read your labels. “If the ingredients at the top of the ingredient list read sugar, sucrose, fructose, corn syrup, white or wheat flour, these foods contain mostly simple carbs and should be limited,” Rebecca Lewis, RD, told us. “A food is only considered a whole grain if the first ingredient on the packaging says, ‘whole grain’ or ‘whole wheat.'”

Another way to trim carbs and calories and lose weight fast is by making your sandwich open-faced. Opting for one slice of bread instead of two will save you 70-90 calories, and leaves you more room to pile it high with healthy toppings like lettuce, tomato, sprouts, and avocado. Still hungry? Pair your sandwich with a side of baby carrots or bell pepper strips. The water and fiber in the veggies will fill you up and help with your weight-loss efforts.

You don’t need to bust out the measuring cups to properly portion out your food: A serving size of meat is roughly the size of a deck of cards or the size of the palm of your hand. Your entire fist should be the size of a serving of veggies (although the more, the better!). A serving of fat, such as butter or coconut oil, should be the size of your thumb. Your carb serving should be no bigger than what can fit in your cupped hand. For other ways to eyeball your proper serving sizes, check out what portion sizes actually look like.

If you’re eating a diet rich in fresh fruits and vegetables, odds are you are getting the necessary vitamins and minerals you need to help boost weight-loss and lose weight fast. But it’s also a good idea to take vitamins that can supplement your diet; B vitamins (especially B2 and B12) can boost energy, vitamin D can regulate appetite and aid in weight loss, and magnesium can trigger lipolysis, a process where your body releases fat from where it’s stored.

Spice up your favorite foods with a few dashes of hot cayenne pepper sauce. Cayenne pepper contains capsaicin, an appetite suppressant; a study in the American Journal of Clinical Nutrition found that people who ate capsaicin consumed 200 fewer calories at the next meal. Not only will this help you cut back on calories and boost weight loss, but researchers have also found that capsaicin can help you lose belly fat and lose weight fast.

While you’re enjoying your meal or snack, be sure to take a few seconds to jot it down. Whether you prefer the old school pen-and-journal approach or a food app like MyFitnessPal, recording what you eat can help you cut back on calories.

There’s no way to sugarcoat this: Your TV is making you fat. It prevents you from being active, gives you the munchies, and makes you distracted while you’re eating. A study published in the American Journal of Clinical Nutrition found that people who ate in front of the TV consumed 10 percent more than they normally would. Eating while distracted disrupts your satiety signals, so shutting off all your electronics while munching will help you stick to your portions, and feel full.

Even listening to music while you eat can lead to weight gain, according to a study published in the journal Appetite. Research showed that people who listened to music ate more food, and it didn’t matter the pace or volume of the music playing. It’s best to focus on the food you’re eating while you’re chowing down, which help you tune in to signals of feeling full.

One of the easiest ways to burn some extra calories is to get up from your chair at work; standing burns 50 more calories per hour than sitting, according to a British study. If you are lucky enough to have a standing desk, make sure you utilize it. If not, you can easily make your own by stacking books or boxes on your desk and standing up to work. At the very least, make sure you’re taking a break every hour to stand up and stretch, and possibly go for a walk around the office. Every bit of movement counts!

Do you mindlessly sprinkle salt on your food without even tasting it first? Stop it! Seriously. Extra sodium can lead to water weight gain and bloating, which will make your pants fit tighter (and the number on the scale tick up). Be sure to read your labels, too; sodium is typically lurking in in processed foods, even “healthy” ones like frozen dinners and canned soups.

Red wine can actually be good for your health, thanks to the antioxidant resveratrol, which studies have shown is good for your health and could help you lose weight. But any more than one glass, and you’re opening yourself up to extra sugar, empty calories, and a boozy buzz, which may inhibit your ability to make healthy food choices. If you’re out to happy hour, stop at one glass and opt for club soda (which is calorie free) or water with lemon instead.

Blasting away fat could be as simple as turning down your heat (or cranking the AC) before bed. A study published in the journal Diabetes found that participants who slept in bedrooms at a chilly 66 degrees burned almost twice as much brown fat after a few weeks as those who slept in rooms that were a neutral 75 or a toasty 81 degrees.

Simply popping a few almonds in your mouth could help you shed pounds, and not just because almonds are better for you than, say, candy. A study published in the Journal of the American Heart Association found that eating 1.5 ounces of almonds a day reduced belly and leg fat. And another study of overweight adults found that people who ate ¼ cup of almonds for 6 months had a 62 percent greater reduction in weight and BMI.

If you keep your purse, car, and office desk stashed with healthy snacks, you’ll be less tempted to hit the vending machine or drive-thru. Try raw almonds, bananas, or one of our Eat This-approved nutrition bars for a satisfying and nutrient-dense option to feed those hunger pangs.

When you’re done cooking, portion out just enough for your meal and pack the rest away. The more your food sits out, the more likely you are to nibble and go back for seconds (or thirds). Same goes for when you’re dining out: Ask for a to-go box along with your meal, that way you can pack away the leftovers and aren’t tempted to overeat.

Of carbs and protein, that is. Carbs certainly aren’t the enemy; you can totally enjoy carbs and still lose weight. The trick is to choose something complex (like brown rice, quinoa, or whole grain bread) or something refined (like white rice, white pasta, and white bread), and pair it with a protein. So if you’re having crackers for a snack, make sure you also eat some almonds or a stick of string cheese. “I always incorporate a protein and carbohydrate at every meal,” Jim White, RD, ACSM Health, and owner of Jim White Fitness & Nutrition Studios told us. “It can curb your appetite and it slows down the glycemic index of some of your higher sugar foods.”

Opting for jeans instead of more formal business attire could help keep the pounds off. A study from the University of Wisconsin found that people who wore denim to work took almost 500 more steps throughout the day than on days where they wore more formal clothes. If your office allows it, try to make casual Friday happen more than once a week.

No, seriously. This annoying social media habit could end up helping you eat less. An analysis of attentive eating studies published in the American Journal of Clinical Nutrition showed that if people recall their last meal as being filling and satisfying, they tend to eat less during their next meal. So snap your delicious-looking food, and scroll back through your feed before you eat next.

You know all those high-calorie, sugar-laden recipe videos that litter your Facebook newsfeed? Fast-paced hands arranging layers of cookie dough, peanut butter cups, and chocolate brownie batter that come together to make a mouthwatering, decadent dessert that’s also ridiculously fattening. “The internet and social media sites are basically making you fat,” Lisa Hayim, MS, RD, and founder of The WellNecessities, told us for our article on worst weight loss mistakes women make. “If it isn’t 25 ways to eat tater tots then it’s [another] national [something] day. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food.” Next time you see one of these videos, scroll quickly past.

Going out to dinner? Decide what you’re going to order before you even sit down by looking up the restaurant menu beforehand. You’ll be less likely to order on impulse, and be able to select the healthiest item without thinking about it. For more ways to lose weight while dining out, check out our list of tips to eat healthy at restaurants.

Taking a whiff of fresh green apples, bananas, and pears can help curb appetite and lessen cravings for sugary desserts, studies have shown. If you keep a fruit basket on your counter, stop and smell the produce if you find yourself craving something sweet. Otherwise, scented lotion will have the same effect.

You may think hand sanitizer will zap germs and prevent you from getting sick, but it could also be making you fat. Hand sanitizer contains triclosan, which researchers have found to be an “obesogen,” meaning it could cause weight gain by disrupting your body’s hormones. A study published in the journal PLOS One found that people who had detectable levels of triclosan in their bodies were associated with a 0.9-point increase in body mass index (BMI). If you’re really worried about germs, it’s best to rely on good ol’ soap and water. (Obviously, if you need to use sanitizer, it’s better than nothing!)

It sounds silly, but switching which hand you eat with can save you calories, and help boost weight loss. “It takes 15 minutes for your brain to realize that you’re full,” celebrity personal trainer Jay Cardiello told us in our article over 40 weight loss tips. “To give your mind time to catch up to your mouth, simply switch your fork to non-dominate hand. It may be frustrating, but it’s a simple and unnoticeable way to curb overeating and lose weight.”

Stopping eating after dinner is an easy way to easily cut back on mindless munching and extra calories, and can help boost weight loss, White says. One way to prevent that post-dinner grazing is to brush your teeth almost immediately after your last meal of the day. The minty flavor in your mouth will make all your favorite foods taste gross anyway, and you won’t want to go back and brush your teeth all over again.

Getting up early for an a.m. workout is always tough, especially as you slog through getting dressed before the sun rises. Leaving your sneakers out within view of your bed will make it easier to get out of bed, and remind you of why you’re waking up early in the first place. Plus, setting out your entire workout ensemble will cut down on getting ready time, so you can get dressed and leave the house before you have time to change your mind.

Scrolling through your social media one last time may be most people’s pre-bed ritual, but it can seriously mess with your sleep cycle. The light from your screen can suppress melatonin, the hormone that controls sleep. And getting plenty of shut-eye is important for your waistline; a study published in the journal Sleep found that people who didn’t get the recommended 7-8 hours of sleep a night were more at risk for weight gain. Try to put your phone away 20 minutes before your bedtime to avoid the light distraction.

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Have your hopes for love been dashed so often that you wish you could restrain your heart? 

Your desire for love is normal.

People want and need human connection, including romance.

However, your need for love does not automatically mean that someone will return the love. 

If you”re hoping to break the cycle of giving your heart only to have it rejected, then you need to learn how to not fall in love. 

Learning to protect your heart doesn’t mean you’ll never find love.

But developing this skill prevents you from setting yourself up for disappointment. 

Why Do I Fall for Someone So Fast?

Human biology and an emotional need for acceptance are the main drivers of falling in love too fast. You really cannot discount the physiological forces bubbling beneath the surface that trigger your love response. 

Loretta G. Breuning, Ph.D., author of Happy Brain, explains the scientific research behind falling in love too quickly. Essentially, Dr. Breuning says that chemicals released by our bodies during the pursuit and acquisition of love make us feel good, really good. 

 The primary bodily mechanisms at work are:

• Biological survival drive urges behavior that could lead to reproduction.
• Romantic excitement delivers a dopamine dose to your brain.
• Oxytocin releases during physical intimacy and encourages bonding.

When your relationship fizzles, you naturally feel sad. Your body got used to those pleasant chemical sensations, and now you don’t have your love drugs anymore. 

Even if you understand these biological facts, you may still wonder, “Why do I fall in love so fast and always end up getting hurt?” Why didn’t the other person feel things as intensely as you did and make true love blossom? 

Although chemical responses can drive people’s behavior, they do not automatically overrule all other thoughts and feelings.

Some people fear the intensity of their emotions and will retreat from love. They question whether they are ready for commitment. 

On the other hand, you seem to welcome the intense feelings that come with love. Your enthusiasm represents a mismatch with your previous partners. They were not craving the full-blown deep connection of love as much as you.

Why Do I Fall in Love So Easily? 15 Tips for Holding on to Your Heart

If you’re longing to know, “How can I stop falling in love so easily,” you should place a value on your emotional energy. When you do, you’ll learn to spend that energy when it’s worth the effort. 

Try to target your potential partners more strategically instead of casting a wide net. This one change could increase the chance that your love investment will pay off. 

Here are some additional tips to be more discerning about giving your love to someone.

1. Admit that you’re emotionally exhausted.

You wouldn’t be searching for tips for how to avoid falling in love if you weren’t tired of getting your heart stomped. 

The time for a change has come because what you’ve been doing is not working for you. It’s time to start working on the new you.

2. Take more time to focus on yourself.

As you regroup, give yourself a break from looking for love. Set up an “out of office” message for your love-starved brain. 

This action will prepare you mentally for those times when you catch yourself considering the merits of a potential love interest. 

Instead, use your time and mental energy to engage in fulfilling activities, like hobbies. 

3. Next time you meet someone interesting, remind yourself about those love chemicals.

Once the thrill of the chase sets in, your brain will want to make those dopamine deliveries keep coming. 

You don’t have to deny yourself this pleasure, but awareness of biological urges can help you keep a clear head. 

4. Set aside fears of losing someone you like.

In the past, have you gone into full capture mode when you meet someone who you like? Did you fret about that person dating someone else and slipping away? 

This fear heightens your emotional responses and makes everything feel so urgent. Try to free yourself of these concerns so that you can feel comfortable proceeding slowly. 

5. Don’t let yourself think about your crush all of the time.

You’ve fixated so long on finding love that your mind habitually daydreams about the object of your desire. 

When you’ve been pondering your potential partner too much, it’s time to distract yourself. Find something else to occupy your mind so that your brain doesn’t get stuck in a love loop again. 

6. When you start dating, retain your independence.

As you start seeing someone, take steps to avoid being clingy. You don’t have to be together every day. 

Take it slow and give yourself plenty of time to see if this connection is real or just infatuation.

7. Keep making time for friends and family after you meet someone.

To resist the temptation to fall in love, maintain the relationships that you already have. 

Call or visit family members. Make plans with your friends. Keep going to your book club, yoga class, or gym. 

8. Don’t be afraid of being single.

You do not need a relationship to define your identity. Many cultures have strong traditions centered around people pairing off and marrying. 

Movies, television shows, books, and music frequently promote the concept of falling in love. Media has a strong influence on how we perceive the world, but no one’s life is a storybook. 

Although you may feel like you must be in a romantic relationship, that’s not the case. Many people live fulfilling and happy lives as singles.

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9. You should avoid rushing into physical intimacy.

Heavy petting and sexual intercourse produce oxytocin, especially in women. Oxytocin is the chemical that builds bonds between people. 

If you take a slow approach to getting physically intimate, you can delay the influence of this biological response until you can determine if someone is a good match for you. 

10. Ask your friends for their opinions about whether this person is a good match.

Because you believe that you fall in love too easily, you probably have a hard time being objective. 

Seek out the opinions of your friends and family about someone who you like. What they have to say might help you rethink falling in love at that moment. 

11. Take off your rose-colored glasses and let yourself be critical.

Making a conscious effort to notice a person’s flaws could help you become more objective. As a loving person, you’re quick to forgive. 

To overcome your charitable nature, pay attention to the other person’s mannerisms or traits that bother you. Focusing on the negative sounds harsh, but this exercise can protect you from falling in love.

12. Avoid overwhelming a love interest with texts, calls, and social media interaction.

Good relationships have boundaries. You don’t want to smother the person with too much contact. 

If you send texts or tag people on social media multiple times a day for no good reason, the other person might feel overwhelmed or suffocated. Responding to you will become a burden. 

13. If a relationship grows, give yourself space from time to time to reassess the situation. 

Even when a relationship seems to be going well, you both need time by yourselves outside of being a couple. 

Making occasional plans without the other person allows you both to maintain separate identities. You don’t want to become dependent on having your “other half” with you.

14. Knowing you’re vulnerable to your emotions, stay in control of them. 

If you’ve never learned to manage your emotional reactions, then it’s time to start. You can’t stop emotions from happening, but you don’t have to let them dictate your every action. 

Teach yourself to recognize your emotions, and then think about what would be your best next step. 

If you want to stop falling in love all of the time, then promote yourself to the boss of your emotions. You’ve been an emotional employee too long. 

15. Protect yourself from being taken advantage of.

Those who fall easily in love can get hurt just as easily. You could have more at stake than a broken heart. 

There is no shortage of “takers” on this planet who’ll find your willingness to fall in love very convenient. You don’t want to get used for money, a place to live, or just for amusement.

Let Love Grow Organically

Falling in love and having it last doesn’t happen overnight. That “love at first sight” feeling could simply be lust or just a fear of missing out. 

You might find that love comes to you if you stop chasing it. Being comfortable with yourself could help more people notice you and take a romantic interest. 

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