In fact, one study in 245 women showed that both sleeping at least seven hours per night and getting better sleep quality increased the likelihood of weight loss success by 33% . The satiety-boosting effects of fiber could produce big benefits in terms of weight control. One review showed that 10 weeks of resistance training may increase metabolism by 7%, stabilize blood sugar in those with diabetes and lead to 4 pounds (1.8 kg) of fat loss in adults .
With a little patience and determination, it’s entirely possible to drop 20 pounds to help reach your weight loss goals in no time. For example, one small study demonstrated that eating slowly led to greater increases in satiety hormones and feelings of fullness than eating at a faster pace . Walking, running, jumping rope, rowing and boxing are some easy and enjoyable cardio workouts that can amp up weight loss.
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These are similarities it shares with the Mediterranean Diet, Dr. Katz points out. Coming in third this year is the Flexitarian Diet, which involves following a mostly vegetarian regimen and incorporating more non-meat proteins like beans, peas, and eggs. Weight Watchers—the highest ranked commercial diet—takes the fourth spot, tied with the MIND Diet, a Mediterranean-DASH hybrid plan that aims to stave off cognitive decline.
Extra virgin olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet. It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil. These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned . Because of its high fiber content, chia seeds can absorb up to 11–12 times their weight in water, turning gel-like and expanding in your stomach . This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world .
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- Upping your water intake is a simple way to boost weight loss with minimal effort.
- What’s more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat .
- Interestingly, one review of 37 studies found that weight loss programs that incorporated calorie counting led to 7.3 pounds (3.3 kg) more weight loss than those that didn’t .
- Eating breakfast can be either good or bad, depending on what foods you eat.
- Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.
Try tracking your calorie intake by using an app or a food journal. Keeping track of your calorie intake can increase your awareness of what you’re putting on your plate, giving you the knowledge you need to make healthier choices. Weight loss occurs when you use more calories than you take in, either by reducing your intake or increasing your physical activity.
To maximize weight loss, aim for 150–300 minutes of cardio each week, or about 20–40 minutes every day . One study in 141 overweight and obese participants showed that cardio exercise alone was effective at inducing significant weight loss. You can also try partnering with a friend or joining an online weight loss community to increase your motivation and stay on track towards your goals. Staying accountable to your weight loss goals is key to long-term success.
It may sound like a no-brainer, but counting calories is one of the easiest and most effective ways to start losing weight fast. Fortunately, using a mix of proven strategies can simplify and expedite weight loss. Losing weight can be incredibly challenging regardless of whether you’re looking to lose five pounds or 20. Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices. Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.
Adding resistance training to your routine can bump up fat burning and metabolism to help you burn more calories, even while at rest. To get started, simply swap out refined grains in pastas, white breads, cereals and pre-packaged products for healthy, whole-grain alternatives such as couscous, quinoa, brown rice or barley. Consuming high numbers of refined carbs has also been linked to increased body fat and weight gain. For best results, drink at least 34–68 fluid ounces (1–2 liters) of water per day to maximize weight loss. For example hemorrhoids treatment, one small study showed that drinking 16.9 fluid ounces of water before a meal reduced subsequent calories consumed by 13% .
The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases. This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements. But there’s otherwise nothing wrong with eating whole grains if you can tolerate them.