exercise and weight loss tips
Losing weight is tough, both mentally and physically. New science shows that when the body starts to lose substantial amounts of weight, it fights viciously to gain it back. But despite the biological roadblocks, plenty of people are successful at losing weight and keeping it off over the long term.
But how? As part of its recent exploration of the new science of weight loss, TIME asked 9 weight loss and obesity experts their best advice for people who are trying to lose weight. Here are their top tips for what works when it comes to slimming down.
Cut out soda
“Avoid all sugary drinks, as they provide 'empty calories' that don't fill you up. The sugar may uniquely act on the liver to produce belly fat.”
—Dr. Dean Schillinger
Don't focus on calories
“The ‘calorie in, calorie out’ approach fails, because it disregards how food affects our hormones and metabolism. Pay attention to food quality.”
—Dr. David S. Ludwig
MORE: You Asked: What’s the Best Way to Lose Weight?
Keep it basic
“The simple message is to eat a healthful diet and to engage in more moderate-to-vigorous physical activity. The challenge is how to actually accomplish that in an environment that seems to push us constantly in the wrong direction.”
—Dr. Stephen R. Daniels, pediatrician-in-chief at Children’s Hospital Colorado
TIME HealthGet the latest health and science news, plus: burning questions and expert tips. View Sample
Adjust your goal weight
“Aim to achieve and improve health and reach a psychologically 'happy weight, ' not an unrealistic 'ideal' weight that may be impossible to reach for most.”
—Dr. Jaideep Behari
Commit to change
“People need to have the mindset of someone who is ready and willing to make some permanent changes in the way they live. A number of treatments can create short-term weight loss without a great deal of effort from the person, but they don’t allow for long-term weight loss.”
—Dr. Michael Jensen, obesity researcher at the Mayo Clinic
MORE: 'I Swallowed a Balloon For Weight Loss and Lost 40 Lbs.'
Eat delicious food
“You need a program that satisfies hunger and has good food so it doesn’t feel like a diet. Hunger erodes willpower, and that’s the reason most diets fail.”
—Susan B. Roberts
“The culprit is not bad choices by individuals. It is the toxic food environment in which calories are ubiquitous. Until the food environment changes, everyone must become aware of the calories they consume, especially those from beverages, sweets, and other calorie-dense foods.”
—Dr. Lawrence J. Appel, director of the Welch Center for Prevention, Epidemiology, and Clinical Research at Johns Hopkins University
MORE: If You Want to Lose Weight, Don't Eat Out
Make friends with moderation
“A person can eat almost anything they want, but the portion size has to be appropriate. For example, eat dinner on a salad plate rather than a dinner plate to cut the portion size in half.”humor negro difference between humor and wit vitreous humor made of dark humor pro clubs names how to use humor översätt humor till engelska humor with a side of homicide tumor definition humor for hope humor of the 21st century different types of humor around the world aqueous humor is present in front of opposite of humor meaning types of sense of humor humor during difficult times quotes aqueous humor made of humor past tense helping thru humor tipos de humor humor as a coping mechanism humor for today humor as a value humor as a verb humor from tianheng humor on social media humor vs wit ghumar ghume re humor and animals humor vitreous humor x ironia sense of humor around the world humor by the book.com humor like community humor out humor to heal humor teatro gran via ehumor.pl znaczenie imion humor ya books humor against humanity vitreous humor behind the eye what does just humor me mean humor contra el calor humor contra los complejos femeninos where does vitreous humor come from off humor meaning sense of humor humor nexzdas pro startup humor humor via streaming de humor humor jeans humor knee surgery cartoon humor or humour humor quotient humor research lab humor seriously humor sites humor used in a sentence humor vitreous humor about change best humor in the world difference between humor and satire humor for teachers humor in born a crime humor into hindi bringing humor into the workplace humor like community humor nexzdas pro bluetooth smysl pro humor anglicky under armour humor via app humor via streaming without humor we are all dead dhumorna jumorrow johnson zhumor instagram humor def hummer limo humor me movie humor or humour meaning humor code humor about forgetting imagens de humor contra o flamengo imagens de humor contra o corinthians like humor or smiles vitreous humor made of drive thru humor motsatsen till humor humor under bältet humor via streaming peliculas de humor humor in a sentence humor me webtoon humor code what does the phrase humor me mean into humor humor of ronald reagan humidor drying out humor funny humor fiction books humor good morning humor in the bible humor noun humor y chistes humor like humor publication since 1952 humor yourself against humor opposite of humor humor through the generations coping through humor humor and wit chamorro people humor negro en ingles humor xhevahir zeneli humor during coronavirus crisis humor like like humor or smiles opposite of humor verb humor of the past humor in sentence humor un antidepresivo humor games humor kya hai humor styles questionnaire humor someone humor writing prompts humor as a rhetorical device dark humor like food helping thru humor humor to cope with depression within humor humor contra la ansiedad humor of the day quotes humor through history humor definition humor questionnaire humor at a funeral humor via schumer box humor as a defense mechanism humor genre humor latin humor poems humor reddit humor at work quotes humor by country humor on social media smysl pro humor anglicky humor magazine since 1952 rhumor medical rumors humor me humor quotes in born a crime humor against humanity humor by the book.com humor into urdu humor of the day quotes coping through humor chamorro grill dhumorna goddess rumohra adiantiformis humor about getting old humor clipart humor etymology humor quiz humor at work have humor but without folly humor by association voetbal inside humor humor off color humor you selfmade entrepreneurs selfmade definition selfmade hero selfmade skincare selfmade brit and co selfmade record selfmade brand