Because of diet culture and companies trying to sell their products, “belly fat loss” has been promoted in extremely unhealthy, unsustainable, and sometimes dangerous ways. These fad diets and weight loss products can harm people both physically and mentally.

Flat belly teas are some of the clearest examples of this, which market themselves as helping to promote weight loss and are often made with natural laxatives that can lead to stomach and gut lining issues.

Not only is something like this potentially harmful, but it’s misleading as well. Belly fat diets may help you get rid of some bloating or shed a few pounds, but these results are temporary and never actually address the issue at hand.

So are there healthy ways to lose belly fat and keep it off, while still giving your body the nutrients and care it needs? And what does the science actually say about abdominal fat loss and how it’s connected to your diet?

Read on, and for more on healthy eating, check out 5 Best Eating Habits For Your Blood Sugar.

The different types of abdominal fat

Not all types of fat in our bodies are the same, nor do they carry the same level of potential health risk. Subcutaneous fat is the fat located just beneath our skin and outside of our abdominal wall. According to Harvard Health, subcutaneous fat makes up about 90% of our body’s fat.

Visceral fat makes up the other 10% of body fat, and this type of fat is what experts warn should be monitored. This is because visceral fat is located beneath our abdominal wall and around our abdominal organs. Too much of this type of fat has been linked to heart disease and other serious illnesses.

Unfortunately, there is no “quick fix” for visceral fat. But research suggests a healthy diet and sustainable weight loss can help you shed this type of belly fat.

A balanced, nutrient-dense diet is your best bet

While many people may be searching for that miracle solution to belly fat loss, there isn’t one. This is because even though our culture has marketed the ability to specifically target belly fat with the right foods and exercise, it’s more so about your overall weight management. And researchers have found that losing and maintaining weight loss through a balanced diet and regular exercise can also help keep visceral fat at healthy levels.6254a4d1642c605c54bf1cab17d50f1e

Harvard Health states that eating plenty of fiber and complex carbs like whole grains, vegetables, and protein sources like lean meat and legumes can help overall weight loss. They also suggest limiting your intake of added sugars and refined carbohydrates, as this can contribute to weight gain and therefore more belly fat.

It’s not just about your diet, though

Diet is certainly one of the major factors in weight loss. In a study published in BMC Public Health, participants that lost weight through diet and exercise didn’t actually have that much of a difference in visceral fat loss as the participants who lost weight through diet only. The exercise and diet group did see a bigger change in subcutaneous fat, though.

Exercise is still an important aspect of weight loss, as are other areas of life. Harvard lists five ways of tackling visceral fat: movement, diet, lowering stress, avoiding tobacco, and getting enough sleep.

One recent study from Mayo Clinic found that lack of sleep was in fact associated with more visceral fat. In other words, make sure you’re getting enough rest every evening.

The takeaway

Even though our society is constantly telling us that there are quick and easy ways to get rid of belly fat, the science says that it takes a more holistic approach, one that involves losing body fat in a healthy, sustainable way by making helpful changes to our diet and lifestyle.

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The low-carb diet craze has bruised fruit’s reputation as a tasty way to keep the doctor away. Yes, some fruits are high in carbohydrates and natural sugars. No, that’s not a reason to avoid them.

Fruit supplies you with so many healthy nutrients and cancer-fighting antioxidants, they shouldn’t be ignored by the carb-phobic. In fact, shunning fruit may make it harder to lose weight.

“Fresh, whole fruits help reduce belly fat and help with weight loss because they are naturally low in calories, high in volume because of the naturally occurring water in them, and are anti-inflammatory, which can help in fat loss,” says Dana Ellis Hunnes, PhD, MPH, RD, a senior dietitian at UCLA Medical Center and author of the new book Recipe for Survival.

“Inflammation increases fat deposition in the body, especially in the abdomen region, while anti-inflammatory foods, like fruits, can help burn fat in those regions.”

If you want to get back on the fruit wagon, which fruits are the best?

“Pretty much, any fresh fruit is good for weight loss and health, because of their water content and low-calorie content,” says Hunnes, who is also an environmentalist studying climate change. She advises avoiding dried fruit because they are calories dense, having the water dehydrated out of them. Also, nix other processed fruits that have been turned into juice or candy because they have been stripped of health benefits and are “just concentrated sugar at that point,” she says.

Here are some suggestions for the best fruits to shrink belly fat, according to science. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Apples are so famous for being loaded with anti-cancer compounds that their ability to restore the microbial balance in your gut is often overlooked. The fiber and polyphenols in the skin and flesh of whole apples are fermented in the colon where they fuel the growth of healthy bacteria, which helps to reduce the inflammation that contributes to obesity. Scientists note that obese people tend to have out-of-balance guts.

You don’t need to be convinced that a handful of blueberries is healthier than a handful of Gummy Bears. But check out this evidence suggesting that the fruit eaten as an afternoon snack may keep you from overeating a pasta dinner:6254a4d1642c605c54bf1cab17d50f1e

In a small study in the journal Appetite, women under the age of 30 were given either a snack of mixed berries or a snack of candy containing the same number of calories as the fruit. Sixty minutes later, the women were fed a pasta dinner, and researchers measured how much they ate. It turned out that the women who snacked on berries consumed an average of 133 fewer calories at dinner, leading the scientists to conclude that snacking on berries before dinner could be a simple method for weight management.

A half of a grapefruit contains only about 40 calories and nearly 4.5 grams of pectin, a soluble fiber known for its ability to reduce cholesterol levels. “Due to its antioxidant components, grapefruit has been shown in studies to be associated with greater rates of weight loss,” says Brittany Lubeck, MS, RD, a nutritional consultant for OhSoSpotless.com. The Journal of Medicinal Food found that eating half of a fresh grapefruit (about 40 calories) before meals was associated with significant weight loss, an average of 3.5 pounds in 12 weeks. Insulin resistance also was improved by eating fresh grapefruit.

“It’s easy to forget that avocados are technically fruits, but regardless of their designation, avocados have also been found to support weight loss,” says Lubeck. The fiber and monounsaturated fats from eating one avocado daily improve healthy gut microbiota and help with weight loss, according to a 2019 study. In addition, research in the Journal of the American Heart Association demonstrated that eating one avocado a day as part of a moderate fat diet was associated with decreased hunger as well as lowering LDL cholesterol, especially the small-dense LDL that’s most dangerous to heart health.

Eating your water is a good way to fill up before a meal. That’s where watermelon comes in. Even though it’s sweet, watermelon is mostly water, about 94% water. No wonder it’s only about 40 calories per cup and a good dessert option for people looking to lose weight.

A 2019 study in the journal Nutrients involving overweight people who ate 2 cups of diced fresh watermelon a day for four weeks and then a low-calorie cookie of the calorie equivalent of the watermelon during a different four weeks, found that hunger was significantly reduced only after eating the fruit. In addition, subjects’ waist-to-hip ratio was lower at week four of the watermelon test than it was at week four of the cookie-eating segment of the experiment.

And for more, check out these One Major Side Effect of Eating Watermelon, Says Dietitian.

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When it comes to burning off the pounds, trying to trim some weight off of your midsection can feel particularly daunting. While this region seems extra difficult to tone, focusing on getting rid of stomach fat can do wonders in the long run.

According to The Mayo Clinic, some stomach fat lies just below the surface but also wraps around your internal organs in the form of visceral fat. This particular anatomical feature does more harm than just looking unseemly—visceral fat can lead to heart disease, breathing problems, and raises the likelihood of premature death.

Focusing on toning this region and losing some visceral fat around your midsection keeps serious issues in check, and what you eat plays a huge role. By keeping tabs on the worst eating habits and avoiding these patterns, you can start to expect some considerable progress when you want to shape up your stomach. Here are the habits to avoid, and for more ways to lose belly fat, check out our list of Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

A side of chips sounds delicious with any meal, but when you eat too many of these fried spuds, you can expect to see some significant weight gain, including around your middle. According to a study published in the New England Journal of Medicine, participants who saw a significant amount of weight gain over a four-year period ate considerable amounts of potato chips.

By cutting out the fried potatoes, you can take a big step towards cutting out excess fat from your diet and decreasing your belly fat. Knowing which chips to reach for can make a big difference in your weight loss journey. By selecting one of the 11 Best Healthy Chips for Weight Loss, you can indulge without guilt as you try to trim down your belly fat.

Everyone has heard that you need to keep an eye on how much sugar you eat, but this piece of advice is easier said than done. A study retrieved from BMC Public Health linked the consumption of white bread directly with obesity, and another article from The Journal of Food Science Technology found that those who eat too many cookies and pastries with high amounts of trans fat also packed on a few extra pounds.

Anyone who includes too many refined carbohydrates in their daily diet might see some extra consequences around their waistline.

Not every bad eating habit has to center around what you eat. Sometimes the speed at which you eat your meals ends up translating to a more robust midsection. Overeating can cause excess weight buildup, and the speed at which you eat determines how much food you end up putting in your body.

According to a study found in the Journal of the American Dietetic Association, a study found that those who ate slower ended up feeling fuller than those that ate quicker. The current research points to the potential that eating slower may help you end up eating less. Next time you have dinner, avoid rushing through the meal and practice mindful eating habits instead.

Eating too fast can accidentally pack on some extra stomach fat, but eating too late may also make matters worse. By controlling when you eat your final meal, you can help manage hunger and keep cravings in check, per The Obesity Society. Earlier dinner times helped participants in a study avoid eating until the next morning. By eating too late, you could end up packing more calories into your daily eating plan than you may have intended and adding on some belly fat in the process.

While eating dinner too late can accidentally pack on a few unwanted pounds around your middle, skipping the first meal of the day can lead to similar consequences. Research from the American Journal of Epidemiology indicates that “consuming fewer calories in the morning or skipping breakfast could contribute to the development of obesity.” The reasoning for this phenomenon may lie in your insulin levels.

When you skip breakfast, your insulin has the potential to rise, causing a chain reaction that leads to your body inadvertently storing more fat. By digging into a solid meal in the morning, you can stave off these effects and help burn off some excess stomach fat in the process. Your insulin might spike when you skip breakfast, but you can also expect a ton of other side effects. Make sure to check out 21 Things That Happen to Your Body When You Skip Breakfast and reconsider getting this meal back into regular rotation.

When you eat at home, you can comfortably cater your meals to your taste and nutritional goals. Eating out at restaurants too often has the potential to undo your hard work.6254a4d1642c605c54bf1cab17d50f1e

According to a study found in Nutrition Reviews, going out for meals too often has a direct tie to weight gain and some experts have found that eating out directly leads to overconsuming. While more research is needed to be done, it may be best to save dining out for those special occasions instead.

At the end of the day, overeating leads to some of the most pronounced amounts of stomach fat. According to The Mayo Clinic, portion sizes matter when trying to keep off excess fat around your middle. To keep this habit in check, you can opt to share your meals with another or use one of 5 Ways to Stop Overeating Right Now and curb this dangerous habit.

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Since it’s been a trendy eating habit for a while now, you’ve likely already heard of intermittent fasting, or IF for short. If you’re trying to lower the number on the scale, variations of this diet offer minimalist approaches to losing weight. 

“Any time we have a calorie deficit, there will be weight loss,” Jenny Fontana, NT, NCRC, NCFAC, who instructs certified nutrition coaches, tells Eat This, Not That!.

There are several different forms of intermittent fasting, some of which may be more practical weight loss interventions than others. A study recently published in JAMA Network highlighted three methods found to be particularly effective.

Related: Intermittent Fasting Can Lead to “Significant” Weight Loss, New Research Says

“This study is essentially a review of review articles. It demonstrates that the different forms of intermittent fasting (i.e., alternate day fasting, the 5:2 diet, and time-restricted feeding) are all effective weight loss interventions for people with obesity,” Krista Varady, PhD, co-author of the study and a nutrition professor at the University of Illinois, Chicago, told Medical News Today.

Beyond weight loss, IF also offers a wealth of science-backed health benefits—here are seven to be aware of. But first, here’s a breakdown of the three forms of intermittent fasting name-checked by Varady.

Alternate day fasting

Followers of alternate day fasting adhere to a schedule that switches back and forth between eating and fasting. Those who abide by this diet alternate between one feast day and one fast day, which typically includes a 500-calorie meal.

“The trick is to make sure you are still eating healthy on days when you are not fasting,” Heather Hanks, MS CAM, nutritionist and medical advisor at Medical Solutions BCN, tells Eat This, Not That!. “If you overindulge in calories from refined sugars and carbs, you’ll throw your insulin and hunger hormone levels off and wind up storing more glycogen than you’re burning.”

Healthline notes that “the most popular version of this diet is called ‘The Every Other Day Diet’ by [Varady], who has conducted most of the studies on ADF.”

5:2 diet

Followers of the 5:2 diet eat an unrestricted diet for five days of the week and fast for the remaining two.

When it comes to long term compliance with the first two diets on this list, Shadi Vahdat, MD, the medical director at LiveWell Integrative Medicine, offers a word of caution.

“While the alternate day fasting, 5:2 diet, and time-restricted feeding can all be effective in weight loss, reduction of body fat and the associated metabolic improvements that come with them, long term compliance with the alternate-day fasting or 5:2 diet can become very challenging,” Vahdat tells Eat This, Not That!.

Time-restricted feeding

There aren’t calorie restrictions in time-restricted feeding, but followers of this method only eat during a daily window of four to 10 hours. Fasting occurs outside of that designated eating window.

“The most practical and feasible option for a lot of people turns out to be time-restricted feeding,” Vahdat tells Eat This, Not That!. “If done correctly with daily overnight fasting of anywhere between 12-14 hours, then the benefits can be obtained long-term with none to minimal side effects.”

To learn more about fasting for weight loss, check out Doing This Before Fasting Can Speed Up Your Fat Burn, New Study Says. Then, don’t forget to sign up for our newsletter for more of the latest health and food news!

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If losing weight was an easy task, there wouldn’t be an obesity epidemic in the United States. And there is one. More than two out of three American adults are either overweight or have obesity, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

Losing weight is difficult, as anyone who has struggled can attest. It takes significant, long-term effort. And many people find that effort to be a real pain in the ass.

Sometimes, this failure stems from the fact that many people forget the number one eating strategy for maximum weight loss: eating fewer calories than your body needs to maintain its current size and weight.

It may be because the number one way to achieve eating fewer calories is the hardest part of all. It takes keeping track of everything you eat and drink and adding up the calories to make sure you consume less than your body needs to stay exactly as you are. Simply trying to avoid excess calories without the exacting diligence of tracking your consumption rarely works because many of us don’t remember exactly what we’ve eaten and can’t accurately gauge how many calories are in those foods.

“We often resort to high-density, nutrient-devoid foods for taste and convenience, which provide a ton of calories that we eat mindlessly and forget about,” says registered holistic nutrition Pamela Barton, NNCP (natural nutrition-certified practitioner) and owner of Butterfly Holistic Nutrition. “If we count all those calories we consume during the day, we would see that we most often underestimate how many calories we eat.” (Find out the #1 Drink to Avoid Visceral Fat, According to Science.)

To help keep track of those calories, it might be helpful for you to try the best habit for maximum weight loss: keeping a food diary.

How a food diary can help you track calories and maximize weight loss.

Clinical studies have demonstrated that using food diaries to monitor what you eat really improves weight loss outcomes because it trains you to be mindful of what you’re eating and provides regular feedback to help you adjust your behavior.

The problem is that many people find the practice annoyingly difficult to do for longer than a few days or they perceive it to be so time-consuming that they never even try, nutrition experts say.

Fortunately, the number one eating habit for weight loss has become much easier to practice thanks to smartphones and food-logging apps that allow you to quickly record meals right after you eat them and automatically analyze nutrition facts.

Using digital food logs can make tracking your food easier.

Researchers at the University of Vermont recognized that keeping a food log is “perceived by participants as onerous and can represent a significant time commitment” and they were curious to learn exactly how much time food tracking took daily for successful weight loss.

In an experiment recently published in the journal Obesity, the researchers instructed 142 participants (average age 48; mostly women) to record their food intake every day for 24 weeks on a website with a self-monitoring diet journal tool. The application provided real-time feedback on the total calories consumed in the day based on the foods and portion sizes. The dieters were given a personal daily calorie goal for a calorie-restricted diet and were encouraged to “write when you bite,” that is, log all food right after eating it and check the balance of calories remaining to meet and not exceed their daily goal.

At the end of the six-month trial, the researchers found that very few of the people who failed to track their meals lost weight while those who self-monitored their food intake were much more successful. What’s more, those participants who lost 5% to 10% or more of their bodyweight logged in more often, two to three times per day versus entering the day’s data in a single computer session. The researchers also found that successful dieters spent an average of 23 minutes per day logging their food during the first month of the trial and just 14.6 minutes per day at month six.

What does this recent study suggest as a takeaway for you? Keeping track of what you eat with one of the many online food logs available is not as difficult and time-consuming as you may think. And it really works if you are consistent.

Takeaway tip:

To give yourself the best chance for success with self-monitoring, the research suggests you log your food right after you eat so you have a better idea of your running balance of calories throughout the day.

While you’re keeping track of your food, be proactive about what you eat with these Strategies For A Flatter Stomach at 40, Say Dietitians.

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As the weather gets colder, you may find yourself increasingly craving comfort foods. Unfortunately, many hearty winter staples, like rich pasta dishes and cheesy casseroles, are not only high in calories, but are loaded with heaping portions of sodium, saturated fat, and refined carbohydrates.

The good news? You can still enjoy plenty of comforting winter meals that won’t derail your healthy eating efforts. Read on to discover the delicious soup combinations that can help you satisfy your cravings and lose weight. And for more easy ways to shed those extra pounds, check out these 15 Underrated Weight Loss Tips That Actually Work.

Carrots are not only a great source of beta-carotene, vitamin C, and other essential nutrients, but they’re also a great addition to your weight loss plan. A 2020 study published in the journal Nutrients found that, among a group of 16 vegetables, carrots ranked fifth best for promoting weight loss in women. What’s more, a 2019 meta-analysis published in Critical Reviews in Food Science and Nutrition found that consumption of ginger was associated with reduced waist-to-hip ratios and greater weight loss among 473 adults studied, making a carrot-ginger combo a knockout for weight loss.

RELATED: Secret Side Effects of Eating Carrots, Says Science

With just 63 calories and nearly three grams of fiber per cup, butternut squash is a filling addition to any meal plan. According to a 2019 study published in The Journal of Nutrition, eating an additional four grams of fiber a day along with a reduced-calorie diet was associated with significantly more weight loss over a six-month period than reducing calories alone. A 2014 study published in Complementary Therapies in Clinical Practice also found that overweight and obese women who added six grams of cumin powder to their daily meals lost weight, lowered their BMI, reduced their waist circumference, and lost fat mass. When you combine the two ingredients together in a soup, you’ve got a recipe for easy weight loss.

Want to shed some weight while enjoying your favorite Japanese staples? Try making miso soup part of your regular routine. A 2018 study published in Obesity Science and Practice found that adults asked to incorporate three servings of soy protein into their daily diet for 12 months lost both weight and fat mass. Better yet, researchers at Newcastle University found that seaweed fiber can help reduce fat absorption by as much as 75%, making miso soup with seaweed a no-brainer when it comes to losing weight.

RELATED: 14 Things That Happen To Your Body When You Eat Soy

Want a comforting meal that won’t derail your weight loss efforts? Try a bowl of white bean and kale soup A 2020 study published in Food Science & Nutrition found that consumption of white bean extract was associated with significantly more weight loss in obese study subjects over a 35-day period versus a placebo group. When combined with the nearly five grams of filling, weight-loss-promoting fiber you’ll get from every cup of cooked kale, you’ve got the perfect soup for weight loss.

For more simple ways to slim down, check out these 5 Soup-Eating Habits That Help With Weight Loss, Says Dietitian, and for the latest healthy eating news delivered to your inbox, sign up for our newsletter!

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Body fat is not all bad. In fact, you need it to survive. According to the American Heart Association, body fat not only helps keep your body warm, but it’s also essential for absorbing nutrients and producing important hormones. However, there is one type that is bad for your health: visceral fat.

“Visceral fat is a type of body fat stored within your abdominal cavity that wraps around your internal organs; your liver, stomach and intestines,” says Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist, and Spokesperson for the Academy of Nutrition and Dietetics. “It is not the same as the stomach fat you may see.”

Although visceral fat is not visible, it is the kind that can seriously impact your health.

“Visceral fat can negatively impact your overall health by raising your blood pressure; increases your risk for developing certain conditions such as heart disease, stroke, diabetes, insulin resistance, certain cancers,” says Ehsani.

One way to reduce visceral fat is to make some dietary adjustments. And one of the best foods you can eat is plain, non-fat Greek yogurt.

Why Greek yogurt can help reduce visceral fat.

“Research has suggested that foods rich in protein, calcium, and vitamin D may be linked to less visceral fat,” says Ehsani. “Therefore plain, non-fat or low-fat Greek yogurt is #1 food that people should be adding to their diet if they are looking to reduce visceral fat.”

RELATED: Surprising Side Effects of Eating Yogurt, Says Science

One of the biggest benefits is its protein punch.

“Plain, non-fat Greek yogurt typically contains 20-23 grams of protein per 1 cup serving,” says Ehsani. “Eating protein-rich foods can help reduce hunger, as it promotes feelings of satiety. It also makes you less likely to overeat when you have protein present at meal and snack times.”

Protein also takes longer to digest and metabolism, thus helping you feel more full for longer. Research also finds that high protein intake is linked to a lower BMI, smaller waist circumference and better HDL (good) cholesterol levels. Plus, yogurt also contains live and active cultures known as probiotics which helps support a healthy gut microbiome.

Choosing plain Greek yogurt is key since it won’t be loaded with sugar.

“The flavored varieties tend to pack added sugar, which will not help reduce visceral fat. People who eat more added sugar tend to have more visceral fat,” says Ehsani.

Ehsani also suggests choosing non-fat or low-fat yogurt, as full-fat varieties contain saturated fat, and overeating saturated fat has been linked to promoting visceral fat; however, reducing your overall saturated fat intake (that includes foods like processed meats, cheese, and baked goods) is more important than making one choice to eat fat-free yogurt.

RELATED: The 20 Best and Worst Greek Yogurts, According to Dietitians

Tips to reduce visceral fat.

Besides adding some plain non-fat or low-fat Greek yogurt to your diet, other ways to prevent visceral fat according to Ehsani include:

• Eat enough protein at each meal, and snack to keep you feeling satisfied.
• Eat enough dietary fiber each day to keep you full for longer and support a healthy GI tract.
• Get enough sleep. Chronic lack of sleep has been linked to overeating and weight gain.
• Exercise regularly.
• Drink enough water.
• Limit alcohol intake to dietary guidelines, which is no more than 1 drink a day for women and 2 drinks a day max for men.
• Limit high sugar and added sugar foods.

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N.B. Cet article est destiné à nos clients français.

En toute logique, vous savez ce qu’il faut faire pour être en bonne santé. Les informations ne manquent pas sur la façon de bien s’alimenter, faire du sport et pratiquer la pleine conscience.

Vous disposez des bons outils et avez accompli bien d’autres objectifs.

Alors pourquoi, lorsqu’il s’agit de passer à l’action, que ce soit pour préparer les repas pour la semaine, méditer pendant cinq minutes ou aller courir, est-il si difficile de se tenir à ses bonnes résolutions?

Quelle est la véritable raison de votre manque de motivation?

Pourquoi vous manquez de motivation

Avant de vous flageller, sachez que le manque de motivation ne fait pas de vous un coupable.

“Beaucoup de gens pensent que la motivation et la volonté sont des questions de force de caractère [ou des défauts s’ils en manquent],” explique Jill Weisenberger, diplômée en sciences, diététicienne nutritionniste agréée, membre de l’Association des spécialistes du traitement et de la sensibilisation au diabète (CDCES), des Hôpitaux communautaires et centres de bien-être (CHWC) et de l’Académie de nutrition et de diététique (FAND) aux États-Unis, et créatrice de la série de tutoriels vidéo Stick With It (Tenez vos objectifs). “En fait, il s’agit de la nature humaine et nous réagissons de manière prévisible.”

Voici quelques-unes des raisons psychologiques qui se cachent derrière votre manque de motivation.

Vous n’avez pas défini clairement votre “pourquoi”

Sentir que l’on devrait faire quelque chose ne suffit pas. Vous avez besoin de vous sentir personnellement impliqué envers un objectif concret.

Dans le cas contraire, votre motivation partira inévitablement en fumée, des préoccupations plus immédiates prenant le dessus.

“Il est vital de prendre le temps de comprendre ce que ce changement vous apportera,” affirme Emily Capuria, travailleuse sociale indépendante agréée, coach certifiée en santé holistique, psychothérapeute et auteure de Happiness Happens (Le bonheur est possible).

“Comment votre vie va-t-elle changer si vous mangez plus sainement? Quelles nouvelles expériences s’offriront à vous? Dans quelle mesure verrez-vous, ressentirez-vous ou expérimenterez-vous la vie différemment par rapport à aujourd’hui?”

Si vous n’avez pas réfléchi à ces questions, vous risquez à coup sûr de dévier de vos objectifs.

Vous êtes programmé pour résister au changement

Même si elles ne vous sont pas profitables, vos habitudes établies sont commodes et difficiles à déraciner.

De fait, certaines études démontrent que se fixer un nouvel objectif en matière de santé peut prendre environ deux mois.

Encore une fois, ce n’est pas une question de paresse. C’est dans la nature humaine.

“Notre cerveau est attiré par ce qui est familier,” explique Emily Capuria. “Tout type de changement déclenche naturellement une résistance. Cela crée une perturbation dans les cheminements déjà tracés dans le cerveau et menace le sentiment de sûreté et de sécurité.”

Ce que vous ressentez comme un manque de motivation peut en fait être une tentative de votre corps de se protéger et de se préserver.

Vous êtes impatient

Rien de tel que des résultats pour attiser votre motivation, mais les résultats prennent du temps.

“On n’a pas instantanément un “corps tonifié” dès le premier jour à la salle de sport,” poursuit Capuria.

“Il faut aller jusqu’au bout pour constater des bienfaits. Cela requiert de l’assiduité.”

Lorsqu’il faut des semaines ou des mois pour voir les fruits de votre travail, il peut être difficile de rester motivé.

Vous vous concentrez sur les restrictions

Il est plus difficile de rester motivé lorsque vos objectifs sont basés sur ce que vous ne pouvez pas faire (“Je n’ai pas le droit de manger des aliments contenant des sucres ajoutés”) ou sur un état d’esprit négatif (“Si je ne fais pas de sport, je vais grossir”).

“On considère souvent l’exercice et l’alimentation saine comme quelque chose de négatif ou même comme une punition pour des comportements antérieurs que l’on regrette,” explique Jill Weisenberger.

“C’est comme si l’on plantait un couteau dans mon cœur de nutritionniste quand quelqu’un me dit qu’il doit faire du sport pour brûler le surplus de calories consommé la veille, ou qu’il doit se priver parce qu’il a trop mangé plus tôt,” ajoute-t-elle.

Emily Capuria est également de cet avis: les restrictions ne sont jamais une bonne idée.

“Elles déclenchent cette voix intérieure rebelle qui s’écrie: oublie-toi, regarde-moi!” “Elles peuvent également conduire à se focaliser à outrance sur ce que l’on ne peut pas manger, jusqu’à en devenir presque obsessionnel et à ressentir un combat intérieur incessant. Cela déclenche systématiquement un sentiment de manque et de privation.”

Conseils pour stimuler la motivation

Votre manque de motivation n’est pas permanent et ne vous définit pas.

Selon Emily Capuria et Jill Weisenberger, il existe des moyens simples de renforcer votre motivation et de vous rapprocher de vos objectifs.

1. Identifiez votre but

N’oubliez pas: les objectifs stimulent la motivation, alors prenez le temps d’identifier votre “pourquoi” et soyez précis.

“Lorsque j’enseigne aux gens des techniques pour évoluer vers le changement, je leur recommande de créer une vision d’ensemble très claire pour eux: que voulez-vous, qui serez-vous, en quoi cela fera-t-il une différence dans votre vie et comment vous sentirez-vous?,” explique Emily Capuria.

Par exemple, il vaut mieux se dire “Je veux me mettre au sport 30 minutes trois fois par semaine parce que je veux arriver à suivre le rythme de mes enfants, m’aventurer davantage lorsque je voyage et participer à des randonnées entre amis” que “J’ai besoin de retrouver la forme.”

2.  Utilisez un langage stimulant

La façon dont nous nous parlons affecte notre motivation, explique Jill Weisenberger.

“Utilisez un langage stimulant: les mots que vous vous entendez prononcer auront une influence sur votre motivation et votre comportement,” affirme-t-elle.

“Si vous dites ‘Je ne peux pas manger ça,’ vous adoptez un état d’esprit négatif. Dites plutôt: ‘Je choisis de ne pas manger ça.’ Ces mots vous donnent le pouvoir de décision.”

Un discours intérieur positif peut vous aider à faire basculer votre scénario interne et à encourager un réel changement.

3. Commencez par de petits changements

Les changements de cap drastiques et les objectifs irréalistes ne conduisent qu’à l’épuisement et à la déception, qui sont la kryptonite de la motivation.

Commencez par vous fixer des objectifs ambitieux mais réalisables pour vous donner de l’élan, comme sortir vous promener le soir, intégrer plus de légumes au dîner ou boire un verre d’eau avec votre café du matin.

“Recherchez des moyens d’ajouter des choses simples à ce que vous faites déjà,” suggère Emily Capuria.

4. Trouvez un partenaire qui vous aidera à tenir vos engagements

La pression des autres n’est pas toujours une mauvaise chose. Les études indiquent qu’avoir un partenaire qui vous aide à tenir vos engagements peut vous aider à atteindre vos objectifs en matière de santé.

Essayez de participer tous les jours à un cours de sport en streaming avec un ami, ou rejoignez un groupe en ligne qui vous soutiendra et vous encouragera.

5. Concentrez-vous sur ce que vous aimez

Pas besoin de souffrir pour appliquer des changements significatifs pour votre santé. Si vous n’aimez pas un aliment donné, oubliez-le.

Vous n’êtes pas fan de la dernière tendance en matière d’entraînement? Essayez autre chose.

“Il y a tellement de façons de bouger son corps,” défend Emily Capuria. “Que ce soit le ski, le yoga, le jogging, la marche à pied ou danser dans votre cuisine. Une fois que vous aurez trouvé des activités que vous aimez, vous vous y tiendrez.”

Besoin d’autres conseils d’experts? Rendez-vous sur Beachbody On Demand et découvrez comment l’association des séances d’entraînement à domicile, des programmes de nutrition et de la communauté en ligne de Beachbody vous aide à atteindre vos objectifs santé et fitness.

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That moment when you take a seat on your mat, inhale deeply, and center into awareness… if you’ve been curious about whether your yoga practice can help you lose weight and transform your body, some experts say it truly can. There’s just one important key to understanding how it works—but if you do, science suggests this can be a powerful means of trimming down for good.

Keep reading to learn how yoga can support your weight loss goals, and sign up for the Eat This, Not That! newsletter for wellness news delivered daily.

We’ll start by saying that more intensive modalities of yoga, like power yoga and Bikram, might heighten your weight-loss potential from yoga just through the calorie burning that comes from aggressive movement, muscle engagement, and temporarily depleting the body of water (and afterward, you’ve got to remember to drink up!).

Instead, we’re talking about milder versions of yoga, like vinyasa or Hatha, that engage the whole body, but also aim to amplify the connection between body, mind, and spirit. Research has suggested these arguably gentler yoga practices can be effective means of supporting weight loss…

RELATED: Eating Habits for Weight Loss That Experts Say Actually Work

Several studies have found associations between yoga and weight loss. Recently, Harvard Medical School‘s blog cited a study that found people who practiced yoga for 30 minutes once a week over four years gained less weight in middle adulthood than some of their peers.

The blog adds that those who were overweight and practiced yoga actually saw their weight decrease.

Dina Ivas, a formerly Brooklyn-based certified yoga teacher who’s been instructing internationally during the pandemic, says she “absolutely” agrees that practicing yoga can make an impact on weight loss. “Ever since I began a regular yoga practice,” Ivas tells Eat This, Not That!, “I became way more aware of habits like eating too fast, and started to truly enjoy slowing down and savoring a meal.”

Los Angeles-based, board-certified holistic nutritionist Katie Bressack lends further insight to us on how this works. “A yoga practice helps you create a mind-body connection [because] the breath allows you to slow down and connect with the movement.” Bressack says this “transfers to other areas of your life to more mindful eating, reduction in stress, and improved sleep—which all help support weight loss.”

RELATED: This Is the Best Workout for Better Sleep, New Study Finds

For more education on healthy, balanced living, keep reading:

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All-natural drinks for weight loss are a hot topic, from the coffee with lemon juice rumor to the chia-seed-in-water trend that nutrition pros actually got behind this week. But, with all these experimental diet drinks suddenly catching buzz thanks to TikTok, there’s a unique tea that one source suggests has been a “best kept secret for weight loss” for ages.

Keep reading to learn about the Chinese tea that science has actually shown might boost weight loss efforts. Also, read up on what two dietitians are saying is the #1 best yogurt for your gut health.

For sure, you can’t believe every weight loss tip you read. So, when we saw that an Indian news source was suggesting puerh tea has some power to support weight loss, we dug a little deeper to find out if this was the real deal.

Turns out, it seems like this puerh tea (also referred to as “pu-erh” or “pu erh” tea, and pronounced “pooh-air”) could show some effect if you’re trying to lose weight.

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NDTV.com said puerh tea comes from the Yunnan district of China and is cultivated from the Camellia sinensis—the same plant as green tea, black tea, and oolong tea.

The source also notes that similar to oolong tea, puerh tea is fermented. However, puehr tea goes through an additional process after fermentation, wherein its leaves are sun-dried in a humid environment.

As for its role in helping you lose weight? Keep reading.

RELATED: 50 Best Detox Waters for Fat Burning and Weight Loss

NDTV.com calls puerh tea “China’s best kept secret for weight loss,” and that may not be a gimmick. The source explains that puerh tea “is said to block your body from producing more fat” and is regarded for its roles in digestion and cleansing the blood of toxins and blood fat (better known in the U.S. as cholesterol).

But does this hold up? According to Healthline, it really might. The outlet cites one 2011 Japanese study with 36 participants that found when it was administered over 12 weeks, puerh tea “exhibited significant effects in reducing the mean waist circumference, BMI, and visceral fat values and might be useful for weight control and prevention of obesity development (or metabolic syndrome) in humans,” as the study’s team of cardiovascular researchers concluded.

This could be due to the tea’s fermentation process and those effects on the gut microbiome—you can read more about that in One Major Effect Pickle Juice Has on Your Gut, Says Science.

Looking to see if this could work for you? Sources note that puerh tea is often sold in this “cake” form. One place to look for it could be an Asian grocery store, or you may find puerh tea online.

In the study we cited, participants drank tea made with 333 milligrams (or 0.01 ounces) of puerh tea leaves three times a day—all before they ate a meal.

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