There's tons of research that demonstrates getting less than the desired amount — about 7 hours — of sleep per night can slow down your metabolism. Plus, when you're awake for longer, you're naturally more likely to snack on midnight munchies. So don't skimp on your ZZZ's, and you'll be rewarded with an extra edge when it comes to losing weight.
Loads of research demonstrates people who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the long haul. The habit also takes less than 15 minutes per day on average when you do it regularly, according to a study published in Obesity. Start tracking on an app like MyFitnessPal or use a regular notebook.
It'll help you stay accountable for what you've eaten. Plus, you can easily identify some other areas of your daily eats that could use a little improvement when it's written out in front of you. Don't get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. Plus, it'll help you relax post-meal so you won't be tempted by stress-induced grazing that can rack up calories.
Skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse and keep snacks in your office desk drawer — anything that will keep you from going hungry! Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for another binge later in the day.
Think: You've skipped breakfast and lunch, so you're ready to takedown a whole turkey by dinner! Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating. Set a "snack alarm" on your phone if needed. Sure, you certainly need to drink plenty of water to help combat bloating, you can and should! Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.
Potassium , magnesium, and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most "orange" foods oranges, sweet potatoes, carrots, melon , bananas, tomatoes, and cruciferous veggies — especially cauliflower.
Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall. At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days, or whatever.
1. Do not skip breakfast
Desperation can tempt us to try anything — from " clean eating " to cutting out food groups entirely. Keep in mind: Just because an avocado-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind perhaps with a glass of wine in hand. Image was incorporated into the webpage during the subscription term and can be used indefinitely in the same page - subject to thinkstock subscription rules.
Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips. Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
Check out healthy breakfast recipes. Eating at regular times during the day helps burn calories at a faster rate.
12 tips to help you lose weight - NHS
It also reduces the temptation to snack on foods high in fat and sugar. Fruit and veg are low in calories and fat, and high in fibre — 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Being active is key to losing weight and keeping it off. As well as providing lots of health benefits , exercise can help burn off the excess calories you cannot lose through diet alone. Find an activity you enjoy and are able to fit into your routine. People sometimes confuse thirst with hunger.
You can end up consuming extra calories when a glass of water is really what you need. It normally will. Maintaining weight loss usually requires long-term change and patience. Once you develop new habits it becomes easier and easier every week. Eventually it may come naturally.
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For inspiration and tips, check out some of our long-term weight maintenance success stories :. Keep reading! Avoid eating fruit This piece of advice is controversial as fruit has an almost magical health aura today.
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Sweet, right? Five servings of fruit per day can be equivalent to the amount of sugar in 16 ounces ml of soda—52 grams of sugar! Sugar from fruit can shut down fat burning. Eating a lot of fruit can increase your hunger and slow your weight loss. That may differ depending on baseline insulin resistance, physical activity, and other factors.
For best results, you may want to approach fruit as a treat to be enjoyed occasionally, or completely eliminate it if you are struggling with weight loss. Modern domesticated fruits are larger, less bitter, and have thinner peels and smaller seeds. This makes them tastier and easier to eat — and because of their increased size, they may provide more sugar per piece of fruit than their earlier counterparts. What fruits and vegetables looked like before. However, large amounts of alcohol might slow weight loss somewhat, so moderation is still a good idea.
Avoid non-caloric sweeteners Many people replace sugar with non-caloric sweeteners in the belief that this will reduce their calorie intake and cause weight loss. It sounds plausible. Several studies, however, have failed to show obvious positive effect on weight loss by consuming non-caloric sweeteners instead of plain sugar. This might be due to an increased insulin secretion in anticipation that sugar will appear in the blood. Additionally, for people who are susceptible, non-caloric sweeteners can maintain a desire for sweets and lead to sugary or starchy snack cravings.
Do you find the idea of avoiding sweeteners almost impossible to imagine? Addiction-like relationships to sugar and carbohydrate-rich foods can be overcome. Check out our video course with addiction specialist Bitten Jonsson, RN Do you experience a loss of control when you eat, especially sugary and processed foods? Then watch this video. Read more about non-caloric sweeteners.
Review any medications Many prescription drugs can stall your weight loss. Discuss any change in treatment with your doctor. Here are the three most common offenders:. These reduce the need for insulin and may cause weight loss, but possible long-term side effects are still unknown. You can learn more in our guide on starting low-carb or keto with diabetes medications. Other diabetes medications, like insulin-releasing tablets e. But not metformin. More on diabetes Cortisone as an oral drug is another common issue e.
Cortisone may cause weight gain in the long run, especially at higher doses e. These other medications can also cause problems:. Stress less, sleep more. Have you ever wished for more hours of sleep and a less stressful life in general? Most people have — stress and lack of sleep can be bad news for their weight. Chronic stress and inadequate sleep may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and may result in weight gain. Although this often demands substantial changes, it may immediately affect your stress hormone levels and perhaps your weight.
You should also make an effort to get enough good sleep, preferably every night. Strive to wake up refreshed of your own accord, independently of the alarm clock. One way to combat this is to go to bed early enough for your body to wake up autonomously before the alarm clock goes off. Sleep deprivation, on the other hand, goes hand in hand with sugar cravings.
Similarly, sleep deprivation weakens your resolve to work out. Here are five tips from an expert :.
FYI, Here's What You Need to Know About Losing 5 Pounds in a Week
Finally, make sure that your bedroom is dark enough, and stays at a pleasant temperature. Sleep well! Many may find the above guidelines difficult to follow, perhaps because of a lack of time or the equivalent — small children! It can also play a part in helping you get leaner. Read more about the benefits of sleep Eat less of dairy products and nuts. Can you eat as much as you like and still lose weight?