Extreme weight loss tips and tricks
By Dana Leigh Smith
Ten years ago, we all thought the secret to weight loss was eating less and moving more—that's what doctors told us, after all. And that's true, but there are some secret tricks that can score you bonus points.
We now know that everything from our environment and mentality to our stress levels and biology influence the size of our fat cells—and our pants. Thankfully, a pool of forward-thinking experts have made it their mission to devise solutions to counteract newly-discovered weight loss saboteurs—and we've brought them right here to your screen. Read on to discover 30 fascinating and effective weight loss tricks you probably haven't tried before. Who knows? One of them could be the key to that lifelong flat belly you've been looking for. Try them out and then be sure you're skipping these 35 Things That Make You Bloat!
Okay, it doesn't have to be an #ootd—an "outfit of the day"—photo, but it turns out that a picture can be worth a lot of lost pounds. A recent study from a nutrition clinic in Colombia revealed that people who took routine photos of themselves while on a weight loss plan were more likely to finish the plan than the non-selfie snapping participants—and a whopping 71.3 percent met their goal weight. So instead of waiting for that one exciting "After" pic, get snappy with yourself right away! If you're wondering about your own diet or weight loss plan, don't miss our list of 21 Signs You Should Change Your Diet.
Have trouble eating reasonable-sized portions? Try dimming the lights and putting on some soft music. According to a study published in Psychological Reports, soft lighting and music leads noshers to eat less and enjoy their food more. That's what we call a win-win.
Beating yourself up over food is a knowledge-behavior gap many unsuccessful dieters fall into. It's important to try to stop the negative self-talk, says weight-management coach Freida B. Herron, M.S.S.W., L.C.S.W. "I often suggest imagining that your desire to overeat is a lovable 5-year-old child, " she says. "You don't want to berate or shame your appetite—that only leads to more dysfunctional eating." Instead, treat yourself with respect, understanding, and affection, as you would that child. For more motivation any time you need it, pin this list of 40 Tips for Motivation That Actually Work!
And nope, it's not about keeping a food or workout journal. A recent study revealed that when women who were unhappy with their weight completed a one-time, 15-minute writing exercise about an important personal issue, they went on to lose at least 3 pounds over a three-month period while their counterparts who wrote about an unimportant topic gained 3 pounds, says Biggest Loser dietitian and author of A Small Guide to Losing Big Cheryl Forberg. "Researchers believe that reflecting on values can serve as a buffer to the stress and uncertainty that leads to emotional eating and help in maintaining self-control in difficult situations, " she explains. To reap the benefits at home, Forberg suggests pulling out a journal, setting the timer and free-flowing about what's important to you. "Write as though no one else will read it. Come clean with what's bugging you. It may surprise and enlighten you, " adds Forberg.
Most people think of their protein or meat, as their meal's main event, but it's time to change the way you think. "Place flavorful vegetables front and center on lunch and dinner plates, accompanied by sides of protein and whole grains, " suggests Forberg. By simply rearranging your plate you'll automatically consume fewer calories and take in more health-protective vitamins and nutrients.
Instead of throwing on a suit and tie, pair your suit jacket with a pair of jeans—if your office culture allows, of course. Studies show that on days people wear denim to work, they walk about a quarter mile more throughout the day than their formally clad co-workers. Sure, you may feel more dapper in your suit, but shedding that extra flab is sure to make you feel more confident no matter what you're wearing.
Post your grocery receipt on the refrigerator door. "This visual reminder will help you eat healthy items before they go bad, " says celebrity chef and clean eating expert Amie Valpone. "Cross off the items you've eaten so you know what you have left waiting for you. "This is a really effective way to encourage yourself not to let things go to waste, " she adds. Speaking of grocery shopping, have you seen our exclusive Eat This, Not That! from Trader Joe's list?
Over the last two decades, restaurants have grown our portions all out of proportion. And we'd like to believe all restaurants will let you order off the children's menu while dining in-house, but it's not always that simple; it really is against some management policies—and you may never even see the mini menu in the first place. To skirt around the awkwardness, order off the kid's menu when you're doing carry out or delivery; it's a great trick at lunch when you can pretend the meal is for your child or someone you're a nanny for.
