And then there are WW’s “freebies.” The company recently incorporated the Zero-Point Foods concept to its dietary approach, a list of over 200 foods that do not have to be “tracked” or counted because they’re unlikely to be overeaten. (For example, one is more likely to binge on French fries than on chicken breasts). Examples of Zero-Point foods include skinless turkey breast, fish, shellfish, beans, tofu, lentils, corn, peas, fruits, vegetables, and non-fat unsweetened yogurt.
Phase 2: During this phase some carbs are back, so you have to watch out for any weight gain. (Following the strictness of Phase 1, you might be inclined to overeat your favorite carb-filled foods). You’ll get to eat no more than 50 grams of “good carbs” per day, including whole grains, beans, and fruits. Still, the bulk of your diet will consist of lean proteins, good fats, and vegetables.
Processed, packaged foods are often loaded with more salt, sugar, and refined carbs than you’d put in the foods you cook for yourself. When you’re looking to drop weight fast, avoid foods that come in packages and stick to whole, unprocessed foods. Build your plates with non-starchy veggies, unprocessed whole grains, lean proteins, and healthy fats, and season with spices, not salt.
When we began our research on Nutrisystem, the first thing that stood out to us was the variety of plans they offer. In total, there are nine different options, including plans for diabetics, vegetarians, and even special diets for men (a rarity in the diet industry). Also, most of their plans are highly customizable, so if you don’t like their recommendations you can customize your meal plan from chef-created menu items including staples like chicken masala, cheesesteak pizza, muffins, burgers, popcorn, and lots more.
On average, the daily caloric intake on Nutrisystem is 1,500 calories for men and 1,200 for women (low enough to lose weight but high enough to prevent “hangryness”). The daily menus are high in fiber to help you feel full, and are divided as follows: 50% carbs, 25% fat, 25% protein. According to a 2015 study by the American College of Physicians, people on Nutrisystem lose 3.8% more bodyweight than dieters who only receive guidance and counseling. Plus, thousands of positive customer reviews attest to Nutrisystem’s effectiveness, as long as you follow the program faithfully.
"Oolong, or 'black dragon,' is a kind of Chinese tea that's packed with catechins, nutrients that help promote weight loss by boosting your body's ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits." — Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse
If you like eating meat and want to lose weight, you might be tempted to try this recent extreme diet fad that proponents have made some pretty outrageous claims about. One: that eating nothing but meat can cure you of autoimmune diseases. The problem is that there’s no good research to support that notion, or any other health claim, for that matter. Indeed, omitting foods known to be good for you — fruits and veggies among them — can lead to a bunch of unwanted side effects, including constipation and potentially dangerous nutrient deficiencies. Still, since you’re cutting out so many food groups, there’s a decent chance you’ll lose weight, experts say. Regardless of any possible benefits you might see, this restrictive approach is definitely one you’ll want to ask your doc about before you even consider diving in.
Okay, you get the point: belly fat = bad. How do you lose it? You have to think beyond crunches and planks and adopt a well-rounded approach. “It’s got to be more losing fat as a whole,” agrees Chris Gagliardi, a certified personal trainer at the American Council on Exercise (ACE). Without further ado, here are the best ways to lose belly fat once and for all.
“This is a great way of eating that I highly recommend to many clients, and I even model in my own life,” says Elizabeth Shaw, RDN, who is in private practice in San Diego and is the co-author of Fertility Foods Cookbook. “Since the premise of the diet is designed to help people who have high blood pressure, low-sodium foods are recommended. But considering that most Americans exceed their daily sodium levels anyway, it’s not surprising that dietitians recommend this style of eating for treating many different conditions, such as heart disease and obesity.”
According to its fervent proponents, humans were not made to be eating constantly; rather, we were designed to eat for short periods of time followed by hours (and sometimes days) of fasting. Much like vegetarianism, intermittent fasting is practiced for two main reasons: health and religion/spirituality. There are no food or caloric restrictions, but rather a restriction on WHEN to eat. The most popular methods include the 16/8 (8 hours of eating followed by 16 hours of fasting), the “Eat-Stop-Eat” method (two 24-hour fasts per week on non-consecutive days); and the 5/2 method (only 500 calories for 2 non-consecutive days, and 5 days of normal eating per week). While it's generally considered a healthy approach to eating when done moderately, some studies suggest extreme fasting may lead to hair loss and anxiety.
"The best thing you can do for your belly is to give up processed foods. A study in the journal Food & Nutrition Research found that our bodies burn only 50 percent as many calories digesting processed foods as they do real foods. So it's like eating twice as much, even if the calories are the same!" — Mark Langowski, celebrity trainer, CEO and Founder of Body By Mark
Similar to the CICO diet, the Body Reset has gained popularity via social media, and there isn’t any definitive research that suggests the approach is safe and effective. Celebrity trainer Harley Pasternak created the plan, which is essentially a three-phase liquid diet comprised of smoothies and moderate exercise. While U.S. News notes you may lose weight on the diet, it may be tough to stick with, and isn’t safe for people with diabetes and heart disease. (38)
Don't get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. Plus, it'll help you relax post-meal so you won't be tempted by stress-induced grazing that can rack up calories.
Each one of us has a different preference for food. Some like chocolate, some like french fries and so on. But the desire to have junk is common to all of us. What’s your preference for junk food? Is it chocolate? Is it sweets? Find your poison and make sure you don’t have easy access to it. Don’t stuff your fridge with junk food. ‘Watch what you eat and don’t binge!’, says Neha Dhupia.