25 Zero-Effort Ways to Lose Weight
14565 postsposted 15th Dec '10
Anyone know if any of this is true?
1. Think yourself slim. To curb an afternoon snack attack, try thinking back to what you had for lunch. Study participants asked to recall their last meal before doing a taste test ate about one-third fewer cookies than those who were asked about their morning commute, finds a study in Physiology & Behavior. “Remembering what you ate activates your brain's hippocampus, which may play a role in decision-making to help you say no to consuming extra calories,” explains Suzanne Higgs, the lead study author from the University of Birmingham in the UK. To tame your appetite, jot down a detailed list of everything you had for lunch (no cheating!), then review it before your afternoon vending-machine visit. You may decide you don’t need that super-sized candy bar after all.
2. Relieve bloating. Eating salty foods like hot dogs and chips can make you look and feel puffy, but you can trick your body into letting go of excess liquid by noshing on natural diuretics. For a triple dose, try tossing half of a sliced cucumber with ¼ cup parsley and 1 Tbsp lemon juice, says Jackie Keller, a celebrity nutrition expert who has worked with stars such as Reese Witherspoon, Angelina Jolie, and Charlize Theron.
Shrink your belly in less than a week with this quick-fix plan!
3. Eat fish to burn fat. Put more fish on your dish to get more out of your next sweat session. Astaxanthin, a powerful antioxidant that gives salmon, shrimp, and other seafood its pink color, may boost fat burning and exercise endurance. In fact, mice who ran on a treadmill lasted 20 percent longer and burned about 7 percent more fat when taking an astaxanthin supplement compared to those who didn't, discovered researchers at Kyoto Prefectural University of Medicine in Japan. It wards off oxidation in the cell's energy powerhouse, known as the mitochondria, to increase endurance and fat burning, speculates Susan Kleiner, PhD, RD, author of The Good Mood Diet. Kleiner says to eat 6 ounces of wild salmon at least three times a week to max out your exercise.
4. Divide and conquer. A stay-slim trick may be as simple as dividing food into smaller packages. Study participants who were given 24 individually wrapped cookies ate them in an average of 24 days, while those who received a box of 24 without the partitions polished them off in just 6 days, according to the Journal of Marketing Research. “Partitioning food prevents you from eating larger portions because stopping to open another package forces you to pay attention to how much you’re actually consuming,” says Amar Cheema, study co-author and associate professor, McIntire School of Commerce, University of Virginia. But before you stock up on bulk boxes of 100-calorie pack treats, know that partitions may lose their effect over time if ripping into another package becomes a routine task. Instead, try switching it up by using plastic baggies as well as different types and colors of containers.
5. Limit your food choices. If you want to ward off overeating, stock your cupboards and lunch bag with a smaller variety of healthy foods because having too many choices may actually sap your willpower. “The act of choosing requires energy, and that depletes your reserves to lower self control,” says Kathleen Vohs, PhD, from the University of Minnesota. So stay away from those all-you-can-eat buffets and stick to your go-to meal—you’ll conserve your willpower for those times when it really counts (like when your cubicle mate brings in her addictive brownies).
6. Get popping. Having good-for-you comfort food may help you drop weight. Popcorn eaters get a whopping 250 percent more whole grains and about 22 percent more fiber than those who don’t eat the fluffy white snack, reports the Journal of the American Dietetic Association. Eating more whole grains and fiber keeps blood sugar from spiking and then crashing so you'll feel full longer than if you downed a bag of chips. Avoid soaking up extra fat from butter and oil by popping your own kernels rather than buying the ready-made kind.
Discover 10 more fool-proof snacks for weight loss.
7. Pinpoint your eating style. Despite the common notion that eating regularly helps you shed pounds, people having six mini-meals lose no more weight than those chowing three regular ones, say researchers from the Dietitians Association of Australia. “It’s what—not when—you eat that matters, and making too many changes to your eating habits could actually sabotage your weight loss efforts,” says Judith C. Rodriguez, PhD, RD, author of The Diet Selector. “It’s best to stick to your normal eating schedule, but cut back on portions.” Whether you’re a grazer or prefer a substantial dinner, consume less overall by switching to smaller utensils and plates—it’ll trick you into feeling as if you ate more than you actually did.
8. Ward off dehydration. Sometimes hunger is triggered by thirst rather than your body needing more calories. Try filling up on low-calorie foods that keep you hydrated to keep hunger at bay. “Fruits and vegetables are natural hydrators since they’re 60 to 95 percent water,” says Keller. “Melons, papaya and mangos are especially good because they also contain potassium, which helps regulate your body’s balance of fluids and minerals.” Cut a cantaloupe in half, scoop out the seeds, and fill with sliced papaya or mango for a quenching treat.
content['body']['#value'] is not being handled by the paging module -->
9. Smile to lose more fat. Healthy eating and regular exercise are tried-and-true methods to melt fat, but feeling happy may also make it easier to slim down. Worms given a boost of serotonin, a chemical linked to improved mood, cut their fat levels by up to 50 percent, finds a study in Cell Metabolism. “Serotonin signals the brain to speed up metabolism, which hinders fat storage in both worms and humans,” says study author Kaveh Ashrafi, PhD, of the University California, San Francisco. Though there aren’t any studies proving that serotonin alone can blast a significant amount of fat in humans, recent studies have found that stress triggers changes in metabolism that increase your odds of obesity. A simple smile could do your body good.
10. Feed your muscles. Muscle tissue burns more calories than fat tissue, so maintaining your muscle mass is a surefire way to stay slim. To safeguard muscle loss later in life, go bananas. Elderly volunteers with high intakes of potassium-rich foods, such as bananas, boasted 3.6 pounds more lean muscle than their low-intake counterparts, reports the American Journal of Clinical Nutrition. "We tend to lose muscle as we age, but potassium-rich foods may prevent muscle breakdown by freeing up more amino acids which is needed for them build and repair," says Lona Sandon, MEd, RD, spokesperson for the American Dietetic Association. She recommends eating 4 to 5 cups a day of potassium-packed fruits and veggies, such as bananas, melons, and sweet potatoes.
11. Spice up weight loss. A little sprinkle may help you lose weight. In fact, people who added flavorings to their food shed an average of 30.5 pounds, or nearly 15 percent of their body weight, after just 6 months, finds a study from the Smell & Taste Treatment and Research Foundation in Chicago. “Seasonings may make bland-but-healthy foods, such as tofu and vegetables, taste more flavorful so people are likelier to fill up on lower-calorie options instead of craving fattier dishes,” speculates lead researcher Alan Hirsch, MD. Try adding onion powder or chili pepper flakes to vegetables or topping sweet treats with cocoa powder to feel satisfied and to slim down.
12. Eat more mindfully. Studies show keeping a food diary helps you lose weight because it prevents mindless eating. Rather than carrying around a food diary, try texting or emailing yourself right after you nosh. “What’s even more important than having a solid journal is committing to yourself to recording what you’re eating,” says Molly Morgan, RD, owner of Creative Nutrition Solutions in Vestal, New York and author of The Skinny Rules (Harlequin Non-Fiction, 2011). “Texting and e-mailing [yourself what you eat] increases accuracy,” she says. “If you immediately record what you ate, you’re less likely to forget and underestimate calories at the end of the day.”
13. Cut back on added sugars. “If you reduce your sugar intake by just 2 teaspoons per day, you’ll keep yourself from eating the equivalent of a 5-pound bag of sugar and save yourself 3.3 pounds worth of calories over the course of the year,” says Morgan. An easy way to cut 2 teaspoons or more of added sugar is to switch from a sugar-sweetened cereal such as Honey Nut Cheerios (12 g) to a non-sweetened version such as regular Cheerios (1 g), or to cut back on fruit juice by pouring only half a glass and adding water to fill.
14. Have your carbs au naturel. You don’t have to join the low-carb craze to shed inches—you just have to eat the right types! Dieters who cut 500 calories and got their carbs from only whole grains lost about twice as much belly fat as those who cut the same amount of calories but ate only refined carbs, says the American Journal of Clinical Nutrition. Experts speculate that eating whole grains reduces glucose and insulin levels, which somehow alters fat metabolism. Try swapping refined white breads and rice cakes for unprocessed, fiber-rich carbs, such as beans, lentils, and chickpeas.
15. Sleep your way skinnier. Studies show that skimping on sleep leads to weight gain by decreasing leptin, a hormone that squelches appetite, and boosting grehlin, another hormone that makes you hungry. “You not only eat more when you’re tired, but also tend to crave high-fat, calorie-dense foods for energy,” says Susan Redline, MD, professor of medicine at Harvard University, Brigham and Women's Hospital and Beth Israel Deaconess Medical Center. “Plus, lack of sleep can increase stress hormones, which might decrease your body’s efficiency at metabolizing sugar and fats.” Most people need between 7 and 9 hours a night; discover your magic number by noting your wake-sleep tendencies when you’re not using an alarm clock, like when you’re on vacation.
content['body']['#value'] is not being handled by the paging module -->
16. Get a daily dose of laughter. Yukking it up may do more than give you a mood boost—it may also help keep your blood sugar in check. Volunteers who watched a funny flick reaped about two times lower blood sugar levels compared to when they saw a boring lecture, discovered researchers from the University of Tsukuba in Japan. Experts aren’t sure how laughter helps exactly, but speculate giggle fests work tummy muscles to process glucose faster (stable blood sugar levels control appetite). Put your funniest pal on speed dial to get your daily fix.
17. Eat after exercise. Eating whey protein helps you burn more fat without losing lean muscle, finds a study in Nutrition & Metabolism. Try having a recovery shake to improve your next training session and ward off injury. Blend 1 cup skim milk, 14 g flavored isolated whey protein powder, and 3 ice cubes. “A smoothie with whey powder is easily digested to quickly deliver the nutrients muscles need to rebuild themselves after being broken down during exercise,” says Kleiner.
18. Cook at home. Eating at home can lead to losing weight in more ways than one. Cooking burns calories about 90 calories in 30-minutes (based on 150-pound person). “Plus, eating at homes means that you will be avoiding the supersized portions found at most restaurants,” says Morgan. Taking a cooking class can also help you break free from a food rut. Many places offer basic cooking seminars now for as little as $18, especially larger healthy food stores such as Whole Foods.
19. Nix carbs before a workout to melt fat. To improve exercise-induced fat loss, don’t eat carbs 2 hours before a sweat session, says Dan Goldberg, a certified personal trainer at Fitness Forum Health Club in Fayetteville, NY. Exercisers who skipped carbs for at least 2 hours before a 30-minute bike ride burned more fat than those who had a carb-rich snack, reports researchers from the Technical University of Munich in Munich, Germany. Protein-rich foods with dairy are a better option pre-exercise, such as low-fat yogurt or half a cup of chocolate milk.
20. Practice portion control. “If you’re overeating even the healthiest foods, you’re going to gain weight,” says Keri M. Gans, MS, RD, CDN, spokesperson for the American Dietetic Association and author of The Small Change Diet (Gallery, 2011). For smaller servings, have your pasta out of a salad bowl, frozen yogurt in a small coffee cup and nuts in a shot glass. Servings of meat should be about the size of an iPhone, and lean white fish closer to the length of a checkbook.
21. Spritz on your oil. “It’s easier to be very heavy handed when pouring oil versus spritzing, so try putting your olive oil in a spray bottle,” says Gans. A serving of oil is only 1 Tbsp—about the size of a water bottle cap—and contains 119 calories. Pouring on oil-based salad dressings and pouring oil to sautée fish and vegetables means you could easily eat 3 or 4 tablespoons worth in one meal—about 400 calories!
22. Don’t skip breakfast. “Breakfast eaters eat less calories overall compared to those who skip breakfast, probably because eating first thing helps keep blood sugar levels steady throughout the day to control appetite,” says Morgan. Even the healthiest of eaters might find it tough to make time for a morning meal, so have go-to options on hand for when you’re rushed. Some good options are food-based bars, such as Larabars, with portable fruit, such as apple, oranges, or pears.
Try these delicious belly-flattening breakfasts.
23. Add some resistance. Studies show that resistance training, such as lifting free weights, followed by a cardio session makes you burn more fat than doing the cardio alone. “For the average person, it’s best to do cardio after weight-training because your muscles need fuel to for maximum performance,” says Dan Goldberg, a certified personal trainer at Fitness Forum Health Club in Fayetteville, NY. “If you deplete that fuel with aerobic exercise, you won’t get as many fat-burning benefits from weight-training.”
24. Eat for volume. You don’t have to eat like a bird to lose weight. A good rule is to always fill half of your plate at lunch and dinner with fruit and or vegetables to quickly cut down on the room you have on for higher calories foods, such as protein and starch, says Morgan. Just a quarter-cup of a starch may bank you 50 calories, while the same amount of veggies is about 10 calories. And start your meal with a salad or cup of broth-based (not creamy!) soup so you’ll fill up faster on less calories without feeling deprived.
25. Tone your tummy while you sit. “Doing small moves consistently can make a big difference in toning and weight loss,” says Marjorie Nolan, RD, CPT, spokesperson for the American Dietetic Association. “Try contracting your abs while you drive or watch TV for half an hour a day. The proof that you’re really working those muscles will be how much you feel it the next day!”
quote1. Think yourself slim. To curb an afternoon snack attack, try thinking back to what you had for lunch. Study participants asked to recall their last meal before doing a taste test ate about one-third fewer cookies than those who were asked about their morning commute, finds a study in Physiology & Behavior. “Remembering what you ate activates your brain's hippocampus, which may play a role in decision-making to help you say no to consuming extra calories,” explains Suzanne Higgs, the lead study author from the University of Birmingham in the UK. To tame your appetite, jot down a detailed list of everything you had for lunch (no cheating!), then review it before your afternoon vending-machine visit. You may decide you don’t need that super-sized candy bar after all.
2. Relieve bloating. Eating salty foods like hot dogs and chips can make you look and feel puffy, but you can trick your body into letting go of excess liquid by noshing on natural diuretics. For a triple dose, try tossing half of a sliced cucumber with ¼ cup parsley and 1 Tbsp lemon juice, says Jackie Keller, a celebrity nutrition expert who has worked with stars such as Reese Witherspoon, Angelina Jolie, and Charlize Theron.
Shrink your belly in less than a week with this quick-fix plan!
3. Eat fish to burn fat. Put more fish on your dish to get more out of your next sweat session. Astaxanthin, a powerful antioxidant that gives salmon, shrimp, and other seafood its pink color, may boost fat burning and exercise endurance. In fact, mice who ran on a treadmill lasted 20 percent longer and burned about 7 percent more fat when taking an astaxanthin supplement compared to those who didn't, discovered researchers at Kyoto Prefectural University of Medicine in Japan. It wards off oxidation in the cell's energy powerhouse, known as the mitochondria, to increase endurance and fat burning, speculates Susan Kleiner, PhD, RD, author of The Good Mood Diet. Kleiner says to eat 6 ounces of wild salmon at least three times a week to max out your exercise.
4. Divide and conquer. A stay-slim trick may be as simple as dividing food into smaller packages. Study participants who were given 24 individually wrapped cookies ate them in an average of 24 days, while those who received a box of 24 without the partitions polished them off in just 6 days, according to the Journal of Marketing Research. “Partitioning food prevents you from eating larger portions because stopping to open another package forces you to pay attention to how much you’re actually consuming,” says Amar Cheema, study co-author and associate professor, McIntire School of Commerce, University of Virginia. But before you stock up on bulk boxes of 100-calorie pack treats, know that partitions may lose their effect over time if ripping into another package becomes a routine task. Instead, try switching it up by using plastic baggies as well as different types and colors of containers.
5. Limit your food choices. If you want to ward off overeating, stock your cupboards and lunch bag with a smaller variety of healthy foods because having too many choices may actually sap your willpower. “The act of choosing requires energy, and that depletes your reserves to lower self control,” says Kathleen Vohs, PhD, from the University of Minnesota. So stay away from those all-you-can-eat buffets and stick to your go-to meal—you’ll conserve your willpower for those times when it really counts (like when your cubicle mate brings in her addictive brownies).
6. Get popping. Having good-for-you comfort food may help you drop weight. Popcorn eaters get a whopping 250 percent more whole grains and about 22 percent more fiber than those who don’t eat the fluffy white snack, reports the Journal of the American Dietetic Association. Eating more whole grains and fiber keeps blood sugar from spiking and then crashing so you'll feel full longer than if you downed a bag of chips. Avoid soaking up extra fat from butter and oil by popping your own kernels rather than buying the ready-made kind.
Discover 10 more fool-proof snacks for weight loss.
7. Pinpoint your eating style. Despite the common notion that eating regularly helps you shed pounds, people having six mini-meals lose no more weight than those chowing three regular ones, say researchers from the Dietitians Association of Australia. “It’s what—not when—you eat that matters, and making too many changes to your eating habits could actually sabotage your weight loss efforts,” says Judith C. Rodriguez, PhD, RD, author of The Diet Selector. “It’s best to stick to your normal eating schedule, but cut back on portions.” Whether you’re a grazer or prefer a substantial dinner, consume less overall by switching to smaller utensils and plates—it’ll trick you into feeling as if you ate more than you actually did.
8. Ward off dehydration. Sometimes hunger is triggered by thirst rather than your body needing more calories. Try filling up on low-calorie foods that keep you hydrated to keep hunger at bay. “Fruits and vegetables are natural hydrators since they’re 60 to 95 percent water,” says Keller. “Melons, papaya and mangos are especially good because they also contain potassium, which helps regulate your body’s balance of fluids and minerals.” Cut a cantaloupe in half, scoop out the seeds, and fill with sliced papaya or mango for a quenching treat.
content['body']['#value'] is not being handled by the paging module -->
9. Smile to lose more fat. Healthy eating and regular exercise are tried-and-true methods to melt fat, but feeling happy may also make it easier to slim down. Worms given a boost of serotonin, a chemical linked to improved mood, cut their fat levels by up to 50 percent, finds a study in Cell Metabolism. “Serotonin signals the brain to speed up metabolism, which hinders fat storage in both worms and humans,” says study author Kaveh Ashrafi, PhD, of the University California, San Francisco. Though there aren’t any studies proving that serotonin alone can blast a significant amount of fat in humans, recent studies have found that stress triggers changes in metabolism that increase your odds of obesity. A simple smile could do your body good.
10. Feed your muscles. Muscle tissue burns more calories than fat tissue, so maintaining your muscle mass is a surefire way to stay slim. To safeguard muscle loss later in life, go bananas. Elderly volunteers with high intakes of potassium-rich foods, such as bananas, boasted 3.6 pounds more lean muscle than their low-intake counterparts, reports the American Journal of Clinical Nutrition. "We tend to lose muscle as we age, but potassium-rich foods may prevent muscle breakdown by freeing up more amino acids which is needed for them build and repair," says Lona Sandon, MEd, RD, spokesperson for the American Dietetic Association. She recommends eating 4 to 5 cups a day of potassium-packed fruits and veggies, such as bananas, melons, and sweet potatoes.
11. Spice up weight loss. A little sprinkle may help you lose weight. In fact, people who added flavorings to their food shed an average of 30.5 pounds, or nearly 15 percent of their body weight, after just 6 months, finds a study from the Smell & Taste Treatment and Research Foundation in Chicago. “Seasonings may make bland-but-healthy foods, such as tofu and vegetables, taste more flavorful so people are likelier to fill up on lower-calorie options instead of craving fattier dishes,” speculates lead researcher Alan Hirsch, MD. Try adding onion powder or chili pepper flakes to vegetables or topping sweet treats with cocoa powder to feel satisfied and to slim down.
12. Eat more mindfully. Studies show keeping a food diary helps you lose weight because it prevents mindless eating. Rather than carrying around a food diary, try texting or emailing yourself right after you nosh. “What’s even more important than having a solid journal is committing to yourself to recording what you’re eating,” says Molly Morgan, RD, owner of Creative Nutrition Solutions in Vestal, New York and author of The Skinny Rules (Harlequin Non-Fiction, 2011). “Texting and e-mailing [yourself what you eat] increases accuracy,” she says. “If you immediately record what you ate, you’re less likely to forget and underestimate calories at the end of the day.”
13. Cut back on added sugars. “If you reduce your sugar intake by just 2 teaspoons per day, you’ll keep yourself from eating the equivalent of a 5-pound bag of sugar and save yourself 3.3 pounds worth of calories over the course of the year,” says Morgan. An easy way to cut 2 teaspoons or more of added sugar is to switch from a sugar-sweetened cereal such as Honey Nut Cheerios (12 g) to a non-sweetened version such as regular Cheerios (1 g), or to cut back on fruit juice by pouring only half a glass and adding water to fill.
14. Have your carbs au naturel. You don’t have to join the low-carb craze to shed inches—you just have to eat the right types! Dieters who cut 500 calories and got their carbs from only whole grains lost about twice as much belly fat as those who cut the same amount of calories but ate only refined carbs, says the American Journal of Clinical Nutrition. Experts speculate that eating whole grains reduces glucose and insulin levels, which somehow alters fat metabolism. Try swapping refined white breads and rice cakes for unprocessed, fiber-rich carbs, such as beans, lentils, and chickpeas.
15. Sleep your way skinnier. Studies show that skimping on sleep leads to weight gain by decreasing leptin, a hormone that squelches appetite, and boosting grehlin, another hormone that makes you hungry. “You not only eat more when you’re tired, but also tend to crave high-fat, calorie-dense foods for energy,” says Susan Redline, MD, professor of medicine at Harvard University, Brigham and Women's Hospital and Beth Israel Deaconess Medical Center. “Plus, lack of sleep can increase stress hormones, which might decrease your body’s efficiency at metabolizing sugar and fats.” Most people need between 7 and 9 hours a night; discover your magic number by noting your wake-sleep tendencies when you’re not using an alarm clock, like when you’re on vacation.
content['body']['#value'] is not being handled by the paging module -->
16. Get a daily dose of laughter. Yukking it up may do more than give you a mood boost—it may also help keep your blood sugar in check. Volunteers who watched a funny flick reaped about two times lower blood sugar levels compared to when they saw a boring lecture, discovered researchers from the University of Tsukuba in Japan. Experts aren’t sure how laughter helps exactly, but speculate giggle fests work tummy muscles to process glucose faster (stable blood sugar levels control appetite). Put your funniest pal on speed dial to get your daily fix.
17. Eat after exercise. Eating whey protein helps you burn more fat without losing lean muscle, finds a study in Nutrition & Metabolism. Try having a recovery shake to improve your next training session and ward off injury. Blend 1 cup skim milk, 14 g flavored isolated whey protein powder, and 3 ice cubes. “A smoothie with whey powder is easily digested to quickly deliver the nutrients muscles need to rebuild themselves after being broken down during exercise,” says Kleiner.
18. Cook at home. Eating at home can lead to losing weight in more ways than one. Cooking burns calories about 90 calories in 30-minutes (based on 150-pound person). “Plus, eating at homes means that you will be avoiding the supersized portions found at most restaurants,” says Morgan. Taking a cooking class can also help you break free from a food rut. Many places offer basic cooking seminars now for as little as $18, especially larger healthy food stores such as Whole Foods.
19. Nix carbs before a workout to melt fat. To improve exercise-induced fat loss, don’t eat carbs 2 hours before a sweat session, says Dan Goldberg, a certified personal trainer at Fitness Forum Health Club in Fayetteville, NY. Exercisers who skipped carbs for at least 2 hours before a 30-minute bike ride burned more fat than those who had a carb-rich snack, reports researchers from the Technical University of Munich in Munich, Germany. Protein-rich foods with dairy are a better option pre-exercise, such as low-fat yogurt or half a cup of chocolate milk.
20. Practice portion control. “If you’re overeating even the healthiest foods, you’re going to gain weight,” says Keri M. Gans, MS, RD, CDN, spokesperson for the American Dietetic Association and author of The Small Change Diet (Gallery, 2011). For smaller servings, have your pasta out of a salad bowl, frozen yogurt in a small coffee cup and nuts in a shot glass. Servings of meat should be about the size of an iPhone, and lean white fish closer to the length of a checkbook.
21. Spritz on your oil. “It’s easier to be very heavy handed when pouring oil versus spritzing, so try putting your olive oil in a spray bottle,” says Gans. A serving of oil is only 1 Tbsp—about the size of a water bottle cap—and contains 119 calories. Pouring on oil-based salad dressings and pouring oil to sautée fish and vegetables means you could easily eat 3 or 4 tablespoons worth in one meal—about 400 calories!
22. Don’t skip breakfast. “Breakfast eaters eat less calories overall compared to those who skip breakfast, probably because eating first thing helps keep blood sugar levels steady throughout the day to control appetite,” says Morgan. Even the healthiest of eaters might find it tough to make time for a morning meal, so have go-to options on hand for when you’re rushed. Some good options are food-based bars, such as Larabars, with portable fruit, such as apple, oranges, or pears.
Try these delicious belly-flattening breakfasts.
23. Add some resistance. Studies show that resistance training, such as lifting free weights, followed by a cardio session makes you burn more fat than doing the cardio alone. “For the average person, it’s best to do cardio after weight-training because your muscles need fuel to for maximum performance,” says Dan Goldberg, a certified personal trainer at Fitness Forum Health Club in Fayetteville, NY. “If you deplete that fuel with aerobic exercise, you won’t get as many fat-burning benefits from weight-training.”
24. Eat for volume. You don’t have to eat like a bird to lose weight. A good rule is to always fill half of your plate at lunch and dinner with fruit and or vegetables to quickly cut down on the room you have on for higher calories foods, such as protein and starch, says Morgan. Just a quarter-cup of a starch may bank you 50 calories, while the same amount of veggies is about 10 calories. And start your meal with a salad or cup of broth-based (not creamy!) soup so you’ll fill up faster on less calories without feeling deprived.
25. Tone your tummy while you sit. “Doing small moves consistently can make a big difference in toning and weight loss,” says Marjorie Nolan, RD, CPT, spokesperson for the American Dietetic Association. “Try contracting your abs while you drive or watch TV for half an hour a day. The proof that you’re really working those muscles will be how much you feel it the next day!”
I have 2 kids & 3 angel babies & live in Castro Valley, California
52117 postsposted 15th Dec '10
I've heard several of those before. I'm not sure how true they are because studies are always changing but most of it sounds pretty true.
quoteI have 2 kids & live in Arizona
posted 15th Dec '10
Quoting Kyrie ♥'s Monkeys:“ I've heard several of those before. I'm not sure how true they are because studies are always changing but most of it sounds pretty true. ”
Some of it seem to good to be true lol
I have 2 kids & 3 angel babies & live in Castro Valley, California
Lovely Cocaine™ posted*my 7 months preggers pics official thread*1 min ago
Walking in Memphis postedSudden Jealousy?2 min ago
BJT 9.15 postedContronversial healthcare topic?3 min ago
TTC Eagle Scout postedLET THE TWW BEGIN!!!4 min ago
Jodi8 postedCheating?4 min ago
