“25 Easy Ways to Lose 5 Pounds, According to Experts”

 

Whether it's the first or last 5 pounds, follow these expert-recommended tips to hit your goal.

Maybe you only have 5 pounds to lose. Or maybe you've already dropped 25 pounds in your goal towards shedding 30 pounds and have totally plateaued. Maybe you've been trying to figure out how to lose 5 pounds since, oh, what feels like forever. Or maybe a two-month weight loss journey has gotten you a few pounds shy of your goal weight. Regardless of the case, nutritionists know a thing or two about how to lose 5 pounds—whether it's the first five or last five. That's why we reached out to some of our favorite healthy eating experts about how to lose five pounds with tips for everything from dining out to what to snack on at home.

 

SOMETHING TO KEEP IN MIND: HOW TO LOSE 5 POUNDS WILL BE DIFFERENT FOR EVERY PERSON: Of course, it's worth noting that losing 5 pounds can be a very different experience for everyone based on a variety of factors ranging from genetics to how long you've been trying to lose weight. To make it easier for you, we've taken a multi-pronged approach in providing many different tips that hopefully provide something for everyone. That applies to people that range from using spirulina as an everyday word to people just starting to add vegetables to your plates. Pick a few of these 25 expert-approved tips for how to lose 5 pounds and you'll reach your goal weight in no time. 

 

RECORD YOUR FOOD INTAKE ON AN APP.: The caloric needs of women and men will differ if you're looking to lose 5 pounds.

 

• Women lose weight on 1,200 to 1,400 calories per day
• Men lose weight on 1,600 to 1,800 calories per day

 

"My clients often insist they eat healthily and don't know why they are not losing weight, then they calculate it with an app and it turns out they are eating and drinking 2,000 calories/day!" says nutritionist Lisa DeFazio, RD. DeFazio recommends My Fitness Pal, but there are plenty of apps on the market, so experiment with a few and see which interface you like best.

PAY ATTENTION TO PORTIONS: Beyond logging it on an app, also take a moment to look at your plate and reflect on how much food is there. "There are physiological reasons for weight loss plateaus. However, a common culprit is simply that portion sizes have crept up. If this sounds like it may apply to you, recommit to tracking your portions and ensure you're eating balanced meals and snacks," says nutritionist Maggie Moon, MS, RD, author of The MIND Diet. "For example, two cups of cooked pasta looks surprisingly reasonable on a dinner plate. But if you replace half the pasta with broccoli florets, tomatoes, garlic, and olives, you'll save about 200 calories. With this one small swap alone, you could say goodbye to five pounds worth of calories in about three months (12.5 weeks)," says Moon.

DRINK SIX-TO-12 CUPS OF WATER DAILY: Guzzle, guzzle, or your belly might face more trouble. "Often people mistake thirst for hunger. When you drink adequate fluids, you can ensure that you are not simply eating because you are thirsty," says nutritionist Brocha Soloff, RD. "Drinking during meals can slow you down and help fill you up quicker. Our bodies are mostly water so we need to replenish that. Plus with a high fiber diet, without adequate fluid, you will become impacted. The average adult needs about three liters a day." 

TRY THE 'ITALIAN RESTAURANT TRICK': "When our clients have a target to lose those last five pounds, they typically think they have to feel deprived and that they can't go out to eat or enjoy their meals, which isn't the case! We have them apply our own "Italian restaurant" trick (but at any restaurant!), to enjoy larger portions and keep the calories in check," say Eat This, Not That! Advisory Board members, The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins’ Veggie Cure. Here's how to use the "Italian restaurant trick" to lose five pounds:

 

1. Order a side of steamed veggies (without oil or butter!).
2. When the meal (such as pasta at an Italian restaurant) is delivered to the table, immediately cut the meal in half. Reserve half of the meal on a bread plate to put in a doggie bag for another day.
3. Mix the big serving of veggies right into the remaining half of the meal.

 

"Our clients feel like they're eating a large plate of food, and often they've trimmed the calories by 400 calories or more," say The Nutrition Twins. "They enjoy their food, and actually eat pasta without the calories getting out of hand. We have them apply this at home too, and sometimes at more than one meal a day. This saves them at least 400 calories per day, which has them losing those last five pounds in less than six weeks."

 

FOCUS ON YOUR PMA: Or "Positive Mental Attitude." If you do so, you may be surprised to see the pounds slip away. "Soothe your mood, improve your waistline. It sounds odd but consider stress eating. High levels of the stress hormone cortisol can trigger food cravings and increase belly fat accumulation, stalling weight loss efforts. For a healthy fix, try tossing wild blueberries into your morning smoothie. Not only are they low in sugar and calories, but recent research suggests they may be a mood boosting-food," says Moon. "A cup of frozen wild blueberries is only 80 calories and a potent source of brain-healthy polyphenols, too." For a mood-boosting smoothie to help you lose five pounds, try this recipe:

 

• 1 cup frozen wild blueberries
• 1 cup unsweetened almond milk
• 1/2 cup plain nonfat Icelandic yogurt (skyr)
• 1 handful of baby spinach
• 1-inch fresh ginger
• A squeeze of lemon juice
• Shake of cinnamon

 

This smoothie will run you 200 calories and 15 grams of filling protein. It's also a good source of calcium (15 percent DV) and an excellent source of fiber (30 percent DV). "The mood boost alone may help overcome a weight loss plateau, but this smoothie will also save about 250 calories compared to a medium smoothie at your local smoothie shop. With this one swap, you can save five pounds worth of calories in 10 weeks," Moon says.

 

SAY GOODBYE TO CHEESE: We hate to be the bearer of such stinky—pun intended—news but eliminating cheese from your diet can really help you lose weight fast. "Cheese is loaded with calories and fat. People don't realize how calorie-dense cheese is for a small amount. No cheese on salads or tacos or snacks or pizza! You will cut hundreds of calories and lose that last five pounds," says DeFazio.

PAY ATTENTION TO BEVERAGES BESIDES WATER: Yes, they can impact your waistline, too. "A lot of folks tend to have beverage amnesia—they're not calculating energy intake from alcohol, kombucha, juice, sparkling waters that have calories, sweetened teas/coffees, milk, and those $13 green juices," says nutritionist Monica Auslander Moreno, MS, RD, LD/N, nutrition consultant for RSP Nutrition. "When you really hone in on what these contribute and then perhaps make some cuts—that may lead to some significant results."

 

HOLD THE SALAD DRESSING, PLEASE: This little tweak can make a big difference. "Asking for salad dressing on the side at restaurants can save you hundreds of calories and help you lose an extra pound or more per year, depending on how often you eat out. Instead, use the fork method by dipping your salad in the dressing so you wind up using only half or less," says Soloff.

CUT DOWN ON SODIUM: "Although sodium contains no calories, it retains water and contributes to bloating. Decreasing the sodium in your diet can help shed two to three pounds of water," notes nutritionist Andy Bellatti, MS, RD. "Remember, most sodium is already in foods (especially sauces, salad dressings, and baked goods), so you may be eating a high-sodium diet even if you never once pick up a salt-shaker."

LOOK UP THE CALORIES OF A MEAL WHEN YOU'RE DINING OUT: "You don't know how it's prepared. My clients always underestimate calories. A Cobb salad is not a good choice just because it's a salad!" says DeFazio. At chain restaurants, it's easy to find calories on menu boards and/or online; otherwise, try to input the ingredients and estimated portion size into a calorie-counting app.

PAY ATTENTION TO SIGNS YOU'RE FULL WHEN YOU EAT: You can do it, friends. "Stop eating when you are satisfied; notice I didn't say when you felt stuffed or sick but satisfied," says nutritionist Mitzi Dulan, RD, CSSD. "We can easily overeat 600 to 800 calories and avoiding this excessive food intake can help you to lose five pounds in just three weeks." If you think you have overeating issues, there are some easy tips for how to stop overeating.

HIIT IT: High-intensity interval training, friends. "Weight-bearing exercise like push-ups, sit-ups, pull-ups, and jumping jacks count as muscle-building weight training and can burn up to 300 calories per 30 minutes (this example uses a 150 lb person). This is important because weight loss often involves some muscle loss, slowing down metabolism and how quickly the weight comes off," notes Moon. "The process of building muscle burns calories, and the increase in muscle mass itself fires up the body's metabolism to be better at burning through calories, too. Adding 30-minutes of high-intensity weight training to your fitness routine three times a week will burn through five pounds worth of calories in about four-to-five months."

CONSIDER TRYING INTERMITTENT FASTING: It's not for everyone, but the science-backed practice of intermittent fasting can help you shed weight effectively. "To lose five pounds, start intermittent fasting by decreasing your feeding phase to eight hours a day (for example noon to 8:00 p.m.) and the rest of the day/night will be your fasting phase which is 16 hours," says Dulan. "This can help you lose five pounds in five weeks."

WRITE IN A FOOD JOURNAL: Technology isn't for everyone, and sometimes taking pen or pencil to paper can make a more tangible impact than simply logging food with a few clicks. In a diary, you can also take notes on how you felt that day, write down stress triggers, and even log things you are grateful for. "Whether you are a nutrition pro who has been eating healthy for years or you are new to the game, keeping a food journal holds you accountable to yourself," suggests Soloff. "You can write down your food record at night or you can even map out your day prior. Are you a man or woman of your word? It is often helpful to even track the day prior to ensure that you stick with your intentions. Map out the best way to eat to reach your goals."

USE SMALLER PLATES AND BOWLS: This visual cue can make a big difference in how much food you consume at mealtimes. Follow the wisdom of nutritionist Amanda A. Kostro Miller, RD, LDN, who serves on the advisory board for Smart Healthy Living: "Use smaller plates so that you can pile less food on them. Less food means fewer calories. It may be a little hard in the beginning to adjust, however, a full plate is a full plate (even if it is a small plate). Instead of plating up a 14-inch dinner plate, grab a nine-inch dinner plate (or smaller)."

 

WALK MORE: "Exercise is great, but…. We all feel like Olympic athletes after a spin class. But then we go and sit 8 hours a day which can contribute to fat storage. It would probably be more beneficial to metabolism to do as the Europeans do—and walk, constantly! (Or ideally, do both exercise and constant movement)," recommends Auslander Moreno. Auslander Moreno's tips to be more active throughout the day so you can lose five pounds include:

 

• Take your phone calls while walking
• Park far from where you're headed
• Take the stairs in your building
• Stay on your feet and pace around
• Get up to talk to someone in the office—don't email

 

CUT BACK ON BOOZE: "Assess how much alcohol you are drinking. Alcohol is loaded with calories (and it can make our weight loss efforts push to the back burner for the weekend). Think about how much you drink in a week, assess the calorie amount and analyze if alcohol is holding you back from losing those last five pounds," counsels Kostro Miller. "For example, one five-ounce glass of red wine (plus, do you only drink five ounces per glass?) contains about 120 calories. If you consume five glasses of red wine per week (remember 5 ounces of wine), that's 600 calories consumed per week. That's 3,600 calories in six weeks, so if you work on reducing your calorie intake, you can lose another pound without much effort." Swap happy hour dates for power walks or museum visits with friends or unwind at home with a book and a bubble bath over a glass of vino. 

OR ELIMINATE ALCOHOL COMPLETELY: For now, at least. "Beer, wine, and hard liquor have calories and open your appetite making you crave fat and sugar. Your body stores the alcohol calories immediately because there is ZERO nutritional benefit for your body. Cut booze, cut calories, lose weight," says DeFazio. 

SELECT YOUR CARBS WISELY: "Choose high-fiber carbs like bran cereal and GG crackers to reduce your total calorie intake. Studies show that by just adding fiber, you absorb 100 calories less a day due to fiber's ability to bind to fat and calories and usher it out of the body," says Soloff. "Over the course of a year, that is a 10-pound weight loss. Also, fiber fills you up so you end up eating less." 

DON'T WALK INTO YOUR KITCHEN AFTER DINNER: Unless it's for water. "To lose five pounds, stop eating after dinner. Americans can easily eat an extra 500 calories after dinner and much of this unconscious eating is sabotaging your weight loss efforts," says Dulan. "If you avoid eating after dinner you can lose up to five pounds in five weeks." 

SLASH THE FAT: "We overdo fat. Yes—fat is back, and I'm not afraid of an avocado's calories. But some of us pile on 4 (or more) servings of fat per meal which may be too much for our needs. Try to stick to one serving of fat per meal," says Auslander Moreno. "A salad doesn't need an avocado, feta cheese, salmon, olive oil, sunflower seeds, and almonds. Choose one-two fat sources per meal. Since fats are so energy-dense, this is likely to have an effect." 

QUIT THE COFFEE AND SODA BREAKS: Sugar-sweetened beverages (SSBs) can be holding you back from reaching your goal weight. These sugar-laden drinks are also loaded with empty calories that contribute to weight gain. "If you get the Starbucks Grande iced caramel macchiato with 2% milk every day, that drink is 250 calories. If you order that five days per week, that's 1,250 calories per week!" says Kostro Miller. Rethink your drinks. "Choose plain coffee/tea or coffee/tea with minimal added flavorings and creams," Kostro Miller recommends. SSBs you should avoid to lose five pounds include:

 

• Soda
• Sports drinks
• Flavored milk drinks
• Loaded coffees
• Loaded teas 

SNACK ON PISTACHIOS: "As registered dietitians, we find that many of our clients scarf down calorie-dense foods at snack time, like potato chips. These don't fill them up, so they end up overeating, often consuming 500 or more calories in a sitting," say The Nutrition Twins. If this sounds like you, the Twins have a tip: "How to lose five pounds involves choosing 30 in-shell pistachios. This is a smart, satisfying snack that feels indulgent, that you can't wolf down and that saves calories," say The Nutrition Twins. "If the only change you make in your diet is replacing a daily snack of potato chips (a little over a third of an eight-ounce bag is 500 calories) with 30 pistachios (115 calories), you'll lose about five pounds in six weeks."

 

DON'T OVER-PORTION ON HEALTHY CARBOHYDRATES: "Hurray for quinoa, sweet potatoes, oatmeal, squash, and sprouted grains and breads, indeed. But if you're struggling with 'sticky' weight—you may be over-portioning these at meals and throughout your day," says Auslander Moreno. Plus, you may not realize those healthy carbs you've been eating are actually among the foods higher in carbs than you thought. Auslander Moreno recommends you figure out the exact amount you need to make your meal feel complete and not deprived, which likely involves cutting out some carbs. Her tips to cut back on carbs to lose five pounds include:

 

• Use one slice of bread for a sandwich instead of two
• Save half of your sweet potato for lunch
• Swap out grains in your grain bowl for a bed of lettuce

 

"You're definitely encouraged to include healthy complex carbohydrates every day—but perhaps two servings at every meal is too much for your needs and preventing weight management," says Auslander Moreno. 

MAKE DINNER YOUR SMALLEST MEAL: When the sun sets, it's often easiest to go overboard on the eating front. What you're going to want to do is "eat your lightest meal at dinner [and] don't participate in late-night snacking. You don't need the calories at night and you sleep on them and store them as fat," comments DeFazio. Post-dinner snacking is among the late-night habits that prevent weight loss. 

BY: perri o. blumberg, eat this, not that, DECEMBER 17, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Kitchen Hacks for Solo Cooks”

MAKE A MUG MEAL: Mug cakes that you can make in just a few minutes in the microwave have been a (delicious) thing for a while. Recently, mug meals have been getting more popular, too. Think risotto, chicken pot pie, fried rice, or even fettuccini alfredo. Simply find a recipe, get a big microwave-safe mug, pile the ingredients inside, and nuke it for a few minutes. And a delicious, piping hot dinner is ready, just like that.

TRY SOUS VIDE: It means “under vacuum,” and the idea is that you vacuum-seal food in a bag and cook it in water in a sous vide machine. The water temperature is low, so this takes a while. But you don’t have to be right there as your food cooks because the machine babysits it for you.

TAP YOUR TOASTER OVEN: Sous vide too trendy for you? A good toaster oven might be more your speed. It can toast, grill, or bake all in one. Want to warm one slice of pizza? The toaster oven keeps it crisper than the microwave. Need to satisfy a chocolate fix and bake just two cookies for dessert? The toaster oven can do that using less energy than a conventional oven. They’re affordable, too.

DOWNSIZE YOUR SHEET PAN: It’s a super-convenient way to cook, loading up a sheet pan with veggies, the protein of your choice, and a drizzle of oil and spices you like. A full sheet pan is probably way too much food for one. So, get some half-sized or quarter-sized sheet pans -- all of the convenience, none of the food waste. Likewise, you might want to choose a smaller skillet to dish up your dinner. 

MEAL DELIVERY KITS: If you don’t have time to cook, meal delivery kits are a convenient option (though not always a budget-friendly one). There are plenty on the market to choose from. You browse the menu, order the number of meals you need, and they arrive on your doorstep, pre-portioned and ready to cook. People rave about the nutrition and convenience, though some say the portions can be small. 

USE ICE CUBE TRAYS AND MUFFIN TINS: These are great tools for making and storing single-serve portions. For example, if you’re making a big batch of marinara, alfredo, or pesto, divide it up into ice cube trays and freeze them. Then the next time you need a single serving of sauce for your pasta, simply pop one out and enjoy. The same can be true for muffin tins. Use them to make mini-quiches or mini-meatloaves, then freeze the individual portions for easy reheating later.

SLICE AND DICE RECIPES: A little simple division can pare down any recipe. For example, you’re craving blueberry muffins, but your recipe makes 12. Reduce each ingredient by half to make 6. It’s the perfect amount to cover breakfasts most of this week. The same is true for, say, curry. If the recipe serves 4, use a quarter of the amount for each ingredient to make a dish for one.

INVEST IN A CSA: A community-supported agriculture (CSA) membership lets you get the freshest fruits and veggies and support local farms. But if a large box of produce is more than you could use before it spoils, ask the CSA if they offer half-boxes. Many do. But if not, consider splitting the subscription with a friend or relative. It’s a great way to enjoy a variety of in-season produce.

HAVE A BACKUP PLAN: You might love taking on a cooking project that takes a while. But there are those nights when you want to get in and get out of the kitchen. Have eggs, tortillas, and salsa? Top the tortillas with scrambled eggs and salsa. Or fancy up some toast: Top it with peanut butter, bananas, and chia seeds; or smoked salmon and cream cheese; or ricotta with sliced pears.

MASON JARS: Glass mason jars are simple ways to tote single-serving salads to work or school for an easy, nutritious meal. The trick is to layer the ingredients, so nothing gets soggy or squished. Put the dressing on the bottom, then add sturdy fruits and veggies, like apples or celery. On top of that, layer on nuts or another protein you like, then finish by piling on the greens. When you’re ready to eat, simply shake or dump into a bowl and enjoy.

YOUR FREEZER IS YOUR FRIEND: Whether you cook for one all the time or you’re temporarily solo, you’ll need less of each ingredient, but you can’t always buy them in little bits. This is where your freezer comes in. Pre-portion proteins such as chicken breasts or bacon slices in freezer storage bags and freeze them. Do the same with chopped veggies, cookie dough, lasagna, or soup. 

REMIX THE REMAINS: Eating the same dinner two or three nights in a row can get boring. But turning leftovers into a totally new meal reduces food waste and saves money. Think about what would be delicious. If you grilled extra steak for yesterday’s steak dinner, slice it up and add to a panini or quesadilla today. If you have scraps of cheese and tomato sauce from last night’s spaghetti, use your waffle maker to turn them into savory pizza waffles. 

MEDICALLY REVIEWED BY: Christine Mikstas, RD, LD , WebMD, on December 19, 2019

SOURCES:

The New York Times: “The Joy of Cooking for One.”
Gimme Some Oven: “10 Tips on Cooking for One.”
Tasty: “19 Easy Single-Person Cooking Ideas That Won’t Waste Food or Get Boring,”  “21 Ideas for Energy-Boosting Breakfast Toasts.”

Bon Appetit: “So, What Is Sous Vide, Anyway?”
Delish: “62 Crazy New Recipes for Your Muffin Tin.”

Epicurious: “The Difference Between Half Sheet Pans, Quarter Sheet Pans, Cookie Sheets … and Why You Should Care.”
She Knows: “23 Delicious Microwaveable Meal-in-a-Mug Recipes.”
Taste of Home: “Waffle-Iron Pizzas.”
Massachusetts Department of Agriculture Resources: “Community Supported Agriculture (CSA) Farms.”

Dave Ramsey: “Are Meal Kit Delivery Services Budget Friendly?”
Huffington Post: “Freshly Review: Is The Prepared Meal Delivery Service Worth It?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“How to Lose Weight, Without Counting Calories”

 

TRUE STORY: You don't need to count calories in order to lose weight. Yes, of course, calories matter when it comes to weight loss—burn more than you consume each day, and you'll blast away your stomach fat—but that doesn't mean you have to log them religiously to ensure you're eating less. (Not to mention, if you're familiar with counting calories, you know it makes eating feel as fun as math class.) So instead of pulling out your logbook and pens, follow these tips and you'll naturally begin to drop weight while healing your body and satisfying hunger pangs, ensuring your belly doesn't constantly ring the alarm that's it's hungry.

 

HAVE A PLAN: Without a plan, you're at risk of making poor diet decisions (like ordering take-out after a long day at work). Plus, figuring out what you want to make for dinner is a surefire way to drain willpower and make you want to reach for a cookie once dinner is finished. Planning your meals is one of the easiest ways to help you cut unnecessary calories and regain control of your food intake.

 

COOK YOUR OWN MEALS AS OFTEN AS YOU CAN: Frequently preparing your own food means you put the calorie-cutting power in your own hands—not in the hands of the restaurateurs who have no stake in your weight-loss journey. On average, frequent home cooks consume 137 fewer calories and 16 fewer grams of sugar every day compared to those who regularly eat at restaurants!

LIMIT ADDED SUGAR: One of the simplest ways to cut calories is by limiting products with absurd amounts of added sugar. These simple carbs are nearly void of nutrients (making them the definition of "empty calories"), can cause you to always be hungry (which means you're likely to overeat), and can mess up your insulin response, leading to type II diabetes, insulin resistance, and obesity. Replace cookies with fresh fruit, try taking your coffee black, and swap out your soda with any one of these healthy soda alternatives.

START THE DAY WITH 2: Glasses of water that is. "Every process in your body takes place in water—from helping to flush waste from your colon to the efficient functioning of your metabolism," explain The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT. "Also, inadequate water intake quickly leads to dehydration, and even being slightly dehydrated immediately impacts energy levels." So, jumpstart your metabolism and boost your energy by downing a solid 16 ounces in the a.m. Ensuring your body is functioning at its best will make it easier to keep active without feeling groggy, and in turn, allow you to burn more calories.

NOURISH YOUR METABOLISM: When you try to lose a significant amount of weight by cutting too many calories at once, you put your metabolism at risk. And that's exactly what happened to thirteen of the fourteen contestants back from The Biggest Loser Season 8, who if you remember, all gained back weight after the finale. When researchers probed into the why, they found their metabolisms had decreased significantly—so they were burning fewer calories than the average person at their weight—and their levels of the "I'm hungry" hormone, leptin, were higher than normal. Through a mechanism known as "metabolic adaptation," your body will actually slow down during a severe calorie deficit because it thinks you're in survival mode. If you're starving yourself, you make it harder for your body to sustain long-term weight loss. Instead, switch your diet to healthier foods and follow the rest of the tips below.

EAT SLOWLY AND WITHOUT DISTRACTIONS: The simple solution to keep from overeating during a meal? Eat with intention! When we eat, your stomach's stretch receptors signal your brain that you're full when there's enough food in it. But there are two key factors to allow that to work: (1) spending time eating—it takes around 20 minutes for the "I'm full" signal to reach your brain—and (2) minimizing distractions—if your brain is busy doing something else, it can be distracted from receiving your satiety signals.

 

FEEL FREE TO SNACK: Contrary to what you may have heard, munching on the right snacks throughout the day is one of the best ways to shrink your waistline. In fact, researchers found that participants lost significantly more body weight when they incorporated low-sugar, high-protein snacks into their daily food routine, according to a recent study. So how do these mini-meals contribute to your slim-down? Fitting in healthy, high protein snacks helps to maintain blood sugar levels—which keeps your brain from triggering hunger pangs—and prevents your body from indulging in high-energy foods after what feels like a long day of starvation.

 

LISTEN TO YOUR BODY: Do you always feel bloated after eating grains? Are you a dairy-lover but constantly feel congested? Many of us try to work through these problems, brushing them off our shoulders like they're not an issue. But in reality, they might be signs of a food intolerance or allergy, which could be contributing to extra inflammation, a weakened immune system, and weight gain. Learn to listen to what your body tells you by keeping note of any discomforts in a food journal.

 

KNOW THAT FATS AREN'T THE ENEMY: One of the nutrients that used to get a bad rap, the right kinds of healthy fats—like fish, nuts, avocados, and olive oil—can fill you up, ensure your body can absorb essential, fat-soluble vitamins, and may actually help you burn fat by increasing levels of fat-burning, metabolism-boosting hormones like adiponectin.

 

MAKE YOUR MEALS 'GRAM-WORTHY’: Spending the time to make your plate of food look gorgeous will pay off in the long run—and we're not just talking about the fact that you'll rack up extra likes on Instagram. This tactic can help encourage you to load your plate up with more colorful, fresh veggies, and can even make your food taste better! A study published in the journal Health Psychology found that when participants spend time preparing the food they make—which you'll end up doing to make sure you have a picture-perfect dish—they actually found the food to be significantly more satisfying than those who had the food prepared for them, even if the food was "healthy."

 

FILL UP WITH FIBER: Adequate fiber intake is essential to a balanced diet because this macronutrient helps keep you fuller longer, cleans out your bowels, and certain kinds of soluble fiber—namely prebiotics—even feed the helpful bacteria that live in your gut. When your gut bugs munch on these prebiotics, they ferment them into anti-inflammatory fatty acids which have been known to switch off your fat genes so you can lose weight without counting calories. Plus, providing your belly biome with fuel will help mend an off-kilter gut which has been damaged by a high-saturated-fat, high-sugar diet.

 

INCORPORATE MORE PROTEIN: Rather than racking up calories, just try to eat more protein during every meal—and yes, that includes in those carb-laden bowls of pasta as well. This slow-digesting macronutrient helps decrease appetite, squashes cravings, and boosts your metabolism by directly nourishing your calorie-burning muscles. Love smoothies? There are plenty of protein powders out there that will totally step up your blender game.

TAKE A DEEP BREATH: And just relax. When you're constantly stressed out, your body secretes a stress hormone known as cortisol. And that's bad news for your belly. Because cortisol is evolutionarily linked to alerting your body to external dangers (like that bear running towards you) and low blood-glucose levels, it forces your body to store fat and revs up your hunger, meaning you'll start craving that donut even if your stomach is actually full.

 

MAKE HEALTHY EATING A HABIT: If you've ever counted calories before, you know that it can suck the pleasure right out of eating—making it feel more like a second job and only increasing your risk of suffering from food guilt. Don't let your life revolve around your diet. Instead, sculpt your diet around a healthy life. Trust us, once you start, you'll learn to enjoy the bike rides, getting enough sleep, and cooking at home. Soon, maintaining a healthy diet will just become part of your new lifestyle.

 

GO MEATLESS ONCE A WEEK: Reap the benefits of vegan foods without completely eschewing meat! Study after study has shown that those who eat the least amount of meat are less likely to be obese, have lower BMIs, and the least body fat levels. It's not that meat is the enemy, it's just that these high-protein foods tend to fill you up before you can fork your way over to the veggies, which are known to possess fat-fighting, waist-trimming powers.

 

KEEP HAPPY HOURS TO A MINIMUM: While fermented drinks like wine and beer are ok to have in moderation, drinking in excess can put you at risk for liver disease, diabetes, and even certain cancers. And slogging back drinks just ends up amounting to extra calories. In fact, increasing alcohol consumption during vacation is one of the reasons you can gain an extra pound on your week off!

 

FALL IN LOVE WITH FERMENTED FOODS: Speaking of fermented foods, you should eat more of them! If you're unfamiliar, fermented foods—like sauerkraut, yogurt, kimchi, sourdough bread, and even beer and wine—are full of beneficial bacteria known as probiotics. When ingested, these probiotics are speculated to be able to keep your gut microbiome (the population of over 100 trillion bacteria living in your belly) balanced. When your bug community is off kilter, studies have found symptoms such as weight gain, depression, an increase in hunger hormones, and more cravings for fatty and sugary foods, which feed the harmful bugs—and pack on pounds to your frame.

 

FOLLOW THE 80-20 RULE: Because creating healthy habits takes time, be sure to leave room for error during your weight-loss journey. The idea is simple: just eat healthfully 80 percent of the time and leave 20 percent of the time to splurge. That way, you won't feel guilty and stressed if you happen to nab a slice of pizza at your cousin's backyard party. Just try to keep the bar high on your indulgences. For example, make your own homemade desserts using quality ingredients instead of buying those packaged, processed cakes.

 

GIVE UP ULTRA-PROCESSED JUNK: Sure, packaged junk can be convenient, but so can fruit and veggies when you buy them for yourself! Ultra-processed foods—which are made up of substances not generally used in cooking like flavors, colors, emulsifiers, and other additives—like bread, soda, cookies, and frozen meals, make up a staggering 90 percent of the added sugar the average American consumes. Replacing junk with real food will up your satiety and help you rid your body of inflammation-inducing artificial ingredients.

 

AVOID DRINKING YOUR CALORIES: And that's not just limited to soda. We're also talking about milkshakes, franken-coffees, and bottled teas. That's because the calories from sugary beverages aren't accompanied by other nutrients, and often just leave you feeling hungry. It's far more satisfying to eat food—and it's healthier, too. In fact, it's even backed by science! Energy obtained from drinking fluids has been shown to be less satisfying than calories from solid foods, which causes us to drink more (and a greater number of calories) before we feel satisfied, according to a study in the American Journal of Clinical Nutrition.

 

GET YOUR HEART PUMPING EVERY DAY: We know life sometimes get in the way—whether it's work, travel, or extracurriculars with the kids—and it cuts into your exercise routine. But it's not the end of the world. Just as long as you get your heart rate up and your blood pumping either by walking through the hallway or taking the stairs instead of an elevator, you'll keep your health and body in shape. Plus, a study published in BMJ found that walking one minute twice an hour could minimize spikes in blood sugar and lower post-meal insulin levels in overweight participants. And that can directly correlate to fewer calories stored as fat in the long run. You don't have to adhere to your regimen religiously—only realistically.

 

ALLOW FOR ANTIOXIDANTS: Almost all veggies contain a group of compounds known as antioxidants, but some of the best sources are blueberries, green tea, and apples. The specific compounds vary among fruits and veggies, but they all tend to have one thing in common: they mop up inflammatory, DNA-damaging free radicals which contribute to maladies that range from weight gain to Alzheimer's and cancer. In fact, a recent review that examined over 1.5 million people in the Journal of the American Osteopathic Association made a connection with an increased risk of all-cause mortality and meat consumption. Experts speculate the reasoning behind the correlation is that people who eat a lot of red meat also tend to eat fewer plant-based foods, so they consume fewer of their protective antioxidants and nutrients.

 

MAKE YOUR OWN SALAD DRESSINGS: Not only because many salad dressings have more sugar than chocolate syrup, but because making your own salad dressings means you can use the healthiest ingredients. Rather than the inflammatory soybean oils used in the bottled stuff, grab a bottle of extra virgin olive oil, whose phenols have been known to help lower blood pressure. Combine with some apple cider vinegar—a detoxifying liquid that promotes better digestion and prolongs feelings of fullness—some dijon mustard, salt and pepper, and you're ready to go!

 

MAINTAIN AN EXERCISE REGIMEN: Don't get us wrong maintaining a healthy, balanced diet is an important aspect of any weight maintenance plan. But sticking to an exercise program may be key to keeping the pounds off long-term, according to University of Alabama researchers. Researchers noticed that participants who stopped breaking a sweat after losing weight experienced a dip in their metabolism while those who continued to work out for just forty minutes three times a week continued to fry calories at the same rate and maintained weight loss. So be sure to add some cardio and resistance training into your routine. The cardio will help you burn off the occasional beer or cheat meal and the resistance training will help stimulate muscle growth. Because muscle burns more calories than fat at rest, your bulging biceps will help you get and keep you trim.

 

BUY SMALLER PLATES: Weighing slices of chicken and spooning out exact tablespoons of rice isn't just demanding; it makes eating feel more like a job than a need to fuel your body. Instead, easily reduce portion sizes by investing in a new set of smaller plates. When your meal fills up your entire plate, it can trick your brain into thinking it's consuming more calories than it would if the same amount of food sat diminutively on a larger vessel.

 

CARRY A REUSABLE WATER BOTTLE: Not only does water help fill you up but keeping yourself hydrated can help ward off misunderstood hunger pangs. That's why we recommend carrying a water bottle around with you everywhere—just make sure it isn't the plastic variety. Plastic bottles are made with Bisphenol A (BPA) a hormone-mimicking chemical which can negatively impact fertility in both men and women and has also been linked to obesity: A study published by Harvard researchers found that adults with the highest concentration of BPA in their urine had significantly larger waists and odds of being obese than those in the lowest quartile.

STEEP A CUP: Steeping a cup of green tea can help you slim down—stat. This brew is full of belly-fat-fighting catechins, a type of antioxidant which blasts adipose tissue by revving up your metabolism while increasing the release of stored fat from fat cells. In fact, a recent study found that participants who combined a daily habit of four cups of green tea with a 25-minute sweat session lost two more pounds than exercisers who didn't drink the belly-melting elixir. Impressive! Plus, if you swap out your sugary cuppa joe for tea, you'll save yourself extra calories on top of the ones burned by your boosted metabolism.

HIDE YOUR VICES: Planning on curbing your junk food consumption? Start by getting your dietary kryptonite out of the kitchen. When you keep your vices visible on kitchen counters or in prime storage space, you set yourself up for failure. Instead, hide your stash in opaque containers or in the back of your cabinet behind healthier snacks. That way, you'll be reminded of your body goals every time you attempt to give in to a craving.

CATCH SOME ZZZs: Did you know that feeling full doesn't only depend on how much food you eat? It can also depend on how much sleep you get. When you don't get enough quality shut-eye, your body increases levels of the hunger hormone ghrelin and decreases the satiety hormone leptin—resulting in unignorable hunger pangs. As a result, your sleep-deprived self may continue to crave foods and end up eating more calories even when you aren't physically hungry.

DON'T MAKE FOOD A REWARD: While you should definitely be proud of yourself for achieving weight-loss milestones, that doesn't mean your reward should include large portions of your favorite, fatty and sugary treats—that's just a recipe for gaining back any weight you just lost. Instead, make an effort to reward yourself in non-food ways, like getting a manicure, splurging on a fitness class, or going to see a movie in the theater. When you begin to remove the tie between emotions and food, you'll start to see a change in your lifestyle, and it'll be easier to eat healthily moving forward.

BY: olivia tarantino, eat this, not that, OCTOBER 2, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
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