Start a calorie journal in which you write down the values of everything you eat. Creating a calorie journal and writing in it consistently will help you know when you've gone over your limit. It will tell you what foods worked when and whether they tasted good. It will give you a record of your struggles, which are always fun to look back on after the pain has passed!
If you are sleeping so much that you forego exercise and normal daily activity in favor of staying in bed, then yes, you can gain fat. However, getting between 7-9 hours of sleep per night (or however much you need to not feel tired -- everyone's needs are different) is part of being healthy overall. There is actually evidence that getting too little sleep can contribute to unwanted fat gain, because it increases levels of cortisol (your body's stress hormone) which can disrupt your metabolism. So, you should aim to get a good night's sleep always, and especially if you are trying to reduce fat.
Even listening to music while you eat can lead to weight gain, according to a study published in the journal Appetite. Research showed that people who listened to music ate more food, and it didn’t matter the pace or volume of the music playing. It’s best to focus on the food you’re eating while you’re chowing down, which help you tune in to signals of feeling full.

Harvie, M. N., Pegington, M., Mattson, M. P., Frystyk, J., Dillon, B., Evans, G., … Howell, A. (2011, May). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A randomized trial in young overweight women. International Journal of Obesity (London), 35(5), 714–727. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
It's typically harder to keep weight off than it is to lose it, the experts agreed. Many studies show that people usually experience their maximum weight loss after about six months of a diet-and-exercise program. After that, the pounds come creeping back, although most people don't regain all of the weight. For example, a 2007 review of 80 diet studies involving more than 26,000 people found that dieters lost about 11 to 19 lbs. (5 to 8.5 kg) after six months, but then their weight loss plateaued, and after four years, they maintained about 6.5 to 13 lbs. (3 to 6 kg) of weight loss.

Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
Relative to chronic dieters, people who eat when they’re hungry and stop when they’re full are less likely to become overweight, maintain more stable weights over time and spend less time thinking about food. Mindful eating also helps people with eating disorders like binge eating learn to eat normally. Depending on the individual’s set point, mindful eating may reduce weight or it may not. Either way, it’s a powerful tool to maintain weight stability, without deprivation.
Speaking of intervals, high-intensity interval training (otherwise known as HIIT) has been shown to be incredibly effective for weight loss. Because the workouts are so intense, you don't need to put in an hour — or even 30 minutes — at the gym. According to the American College of Sports Medicine, seven minutes is all you need to get in the best shape of your life.

There’s one thing to like about visceral fat: It yields fairly easily to aerobic exercise. Vaporizing calories via running, biking, swimming—anything that gets your heart rate up—is an effective way to whittle your middle. In fact, one 2011 study from Duke University Medical Center, published in the American Journal of Physiology, found the sweet spot: Jogging the equivalent of 12 miles a week was even more effective in reducing visceral fat than resistance training three times per week. However, both types of exercise were beneficial when it came to belly fat, the researchers say. (Don’t have time to hit the gym? Try these fun at-home cardio workouts if you’re in a pinch.)
Water is great for health, but it’s even better when you are trying to lose weight and flatten your stomach. This is because when you drink enough water, you are actually helping your system to maintain proper water balance which helps in reducing water retention, a major cause of bloated bellies. Water also makes us feel full and reduces overeating.

One of the best plank variations involves crawling. This exercise routine helps you tone your abs, back, and shoulders. Crawls are designed to use the upper and lower body in unison. To do a plank crawl you need to get in a pushup position, then lowering yourself down into the plank position by balancing on your forearms, elbows and toes. Now balance on one arm the come back to your initial push-up position, repeat the process by alternating the arm. You have to maintain a straight body during the exercise routine. Plank is commonly practiced in Pilates and yoga. You can decrease the difficulty level by lowering your knees to the floor.
Basically, every single person has a unique calorie maintenance level. This is the amount of calories that your body requires each day to burn for energy to perform all of the tasks it needs to perform. From intense exercise like cardio and weight training, to simple daily tasks like brushing your teeth and getting dressed, to the various physiological functions needed to keep you alive (like digesting and breathing).

Spice up your favorite foods with a few dashes of hot cayenne pepper sauce. Cayenne pepper contains capsaicin, an appetite suppressant; a study in American Journal of Clinical Nutrition found that people who ate capsaicin consumed 200 fewer calories at the next meal. Not only will this help you cut back on calories and boost weight loss, but researchers have also found that capsaicin can help you lose belly fat and lose weight fast.
Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.
Losing weight or belly fat takes at least twice as long as it took to put it on. If you've had excess fat around your middle for a year, you should give your body at least that long to get rid of it. Reduce your calories, eat more vegetables, eliminate or strictly limit simple carbohydrates, quit alcohol and all greasy foods. Walk for 60 minutes a day and weight train twice a week for 20 minutes each session.
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It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeno and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help slow you down. You're less likely to wolfed down that plate of spicy spaghetti —— and therefore stay more mindful of when you're full. Some great adds: Ginger, turmeric, black pepper, oregano, and jalapenos.

Bariatric surgery, an operation on the stomach and intestine used to treat obesity, may be an option for people who are still severely obese after attempting to lose weight through other methods, such as diet and exercise. People with a BMI of 40 or greater, or those with a BMI of 35 or greater who also have obesity-related health conditions (such as type 2 diabetes), are candidates for this invasive surgery, according to the NIH.
Do you mindlessly sprinkle salt on your food without even tasting it first? Stop it! Seriously. Extra sodium can lead to water weight gain and bloating, which will make your pants fit tighter (and the number on the scale tick up). Be sure to read your labels, too; sodium is typically lurking in in processed foods, even “healthy” ones like frozen dinners and canned soups.

As my colleagues have reported (here and here), when it comes down to it, it’s not the body or the metabolism that are actually creating overweight or obesity – it’s the brain. We all know intuitively that poor decisions are what make you gain weight and better ones are what make you lose it. The problem is that over time, the poor decisions lead to significant changes in how the brain governs – and, amazingly, responds to – the hunger and satiation processes. Years of any kind of behavior pattern lay down neural tracks, and overeating is no exception.

41. Eat Salad For Lunch (Or Dinner) – Salads are an excellent fat loss food because they are nutrient-dense, which means they’re high in fiber, water, vitamins, and nutrients. Salads fill you up without providing a ton of calories (as long as you’re not loading your salad with high-calorie dressings).44 Fill your plate with lettuce and veggies, top it with lean protein, and add a healthy dressing like olive oil and lemon juice. Voila, a delicious, satisfying, meal that can satisfy a man-sized appetite while helping you get lean fast. Try these recipes for inspiration: Ahi Tuna Salad with Carrot Ginger Dressing, Sweet & Crunchy Raw Kale Salad, Healthy Caesar Salad.
Don't blame your chocolate craving on a lack of willpower. Turns out, there's a physiological reason ice cream, french fries, and cupcakes are so hard to resist: Our bodies are wired to crave rich food. Studies have shown that the taste of fat can give us the munchies by triggering a release of chemicals similar to those experienced by drug addicts. "Some people are hypersensitive to food," says Eric Stice, PhD, a senior research scientist at the Oregon Research Institute. "They find things like chocolate cake orgasmic, so they tend to overeat it."
“When clients come to me, many of them have been through the diet wringer. They’ve tried every fad and gimmick and, of course, they’ve failed to maintain long-term success. The key to weight loss is to never feel like you’re on a diet, because diets don’t work. If you feel deprived, you will never make it past a few weeks. The only way to achieve long-term weight loss is to learn to appreciate food as fuel and slowly replaced processed food that cannot properly energize the body with real food that can. After a while this will become second nature and won’t feel like a daily struggle.” — Laura Burak, MS, RD, CDN
Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don’t. They also consume more fiber and calcium—and less fat—than those who eat other breakfast foods. Make oatmeal, or pour out a high-fiber, low-sugar cereal like Total or Grape Nuts, and boost it up with these healthy cereal hacks.
Hi lovely, congratulations on losing 10kgs! It’s really hard to know why you can’t lose another 5kgs without knowing exactly what you eat, how you train, etc. But I’ll try give you some advice. 1000 calories is very low, so I would definitely try to stick to 1200 calories or higher, otherwise you will do some metabolic damage (you may have already done some). Also including a couple of higher calorie days, especially on days when you do an intense workout will help you boost your metabolism and fat burning ability. Mix up your workouts too and include both resistance and cardio, plus some interval training. I would also make sure everything is good with your hormones (especially cortisol) as this can affect your ability to lose weight. Good luck! I’m sure you will do amazing – you sound very dedicated! xx
To lose weight, start cooking instead of eating out! Incorporate lots of lean proteins and fresh fruits and veggies. Stick to recommended portion sizes on food labels and recipes, use smaller plates for your meals, and save snacking for when you’re hungry, not just bored. Burn calories by walking or jogging 3 times per week and mixing in strength training, like squats and free weights, every few days. Use weight tracking apps to calculate your daily calories, doing your best to burn more than you eat!
No, seriously. This annoying social media habit could end up helping you eat less. An analysis of attentive eating studies published in the American Journal of Clinical Nutrition showed that if people recall their last meal as being filling and satisfying, they tend to eat less during their next meal. So snap your delicious-looking food, and scroll back through your feed before you eat next.

84. Take Progress Pictures – Every week, or month, take a shirtless picture of yourself to see your change over time. This comes back to motivation. Since you see yourself in the mirror every day, you might not notice the subtle changes in your aesthetics and physique. Taking pictures of yourself lets you compare where you started with where you are and where you’re going.

“To lose weight you should primarily eat whole foods, but don’t eliminate your favorites. Consistently eating nutrient-dense food on a day-to-day basis will improve the chances of upregulating metabolism and of eliminating nutritional deficiencies. That may mean tracking what you eat in some way at first, but it doesn’t mean ruling out entire food groups or foods you love. Consistent quality nutrition while learning to enjoy treats in moderation will set you up for long-term sustainable success. — Victoria Viola, PN Certified Nutrition Coach, NSCA CPT, Co-Founder, Excelerate Wellness, LLC


SOURCES: WebMD Feature: "With Fruits and Veggies, More Matters." 2005 U.S. Dietary Guidelines. Elizabeth Ward, MS, RD, author, The Pocket Idiot's Guide to the New Food Pyramids. Elaine Magee, MPH, RD,author, Comfort Food Makeovers. Brian Wansink, PhD, professor and director, Cornell Food and Brand Lab, Ithaca, N.Y.; author, Mindless Eating. Barbara Rolls, PhD, professor of nutritional sciences; and director, laboratory for the study of human ingestive behaviors, Penn State University; and author, The Volumetrics Eating Plan.
At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything — from "clean eating" to cutting out food groups entirely. Keep in mind: Just because an avocado-walnut-"crunchy"-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.
Getting too little sleep, which most experts define as less than 7 hours of shut-eye per night, may increase levels of an appetite-stimulating hormone called ghrelin, and decrease levels of the hormone leptin, which makes you feel full, according to the NIH. This may lead to an increase in hunger. In addition, people who sleep less could have more time to eat. In a small study of 11 people who stayed in a sleep lab, participants ate more snacks when they slept for just 5.5 hours than when they slept for 8.5 hours. This increase in snacking occurred mostly during the late-night hours.
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1. Be aware of what, when and why you eat the foods you do. Realize that food is fuel and is eaten to give you energy. Food also provides enjoyment, but be careful not to let it become a source of comfort. If you eat for reasons other than energy, you need explore why and make an effort to find other activities to meet these needs. Use a journal or your training diary for clues that will help you.
I am a meso-endo body type and I need to lose body fat!! I have been doing HIIT and weights, but lately I have been thinking of starting power walking instead of HIIT(jump squats, burpees, pushups, jumping lunges) and weights which I think they bulk me. I have quite muscular legs and wide upper body but it is covered with excess fat. I eat very healthily, low carb mostly, but I cannot lose fat. Should I stop doing hiit and strength type of training and focus os power walking? Also, is running going to help? I am afraid that by not doing any resistant training I will slow down my metabolism and not burn fat. But I have very strong legs I feel that I need to lose fat in order for them to seem toned. I have excess fat all over my body, what should I do??? Thank you in advance!!
But the source of calories obviously matters for other reasons. One, says Katz, is that "the quality of calories is a major determinant of the quantity we ingest under real world conditions." First of all, no one overeats veggies, so on a practical level, that’s a non-issue. “But where the calories come from does matter in that they influence satiety,” he adds, and this is partly psychology and partly biology. In fact, the food industry has carved out a whole new area of food science to study the “bliss point,” in which foods are created to increase the amount it takes to feel satiated and full. On one hand, says Katz, “we have the 'bliss point' science to tell us that the food industry can process foods to increase the calories it takes to reach satisfaction. We have the reciprocal body of work, including the Harvard study of the ONQI, showing that 'more nutritious' means, among other things, the opportunity to fill up on fewer calories.”

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For example, researchers reviewed data from six trials of very-low-calorie diets (fewer than 800 calories a day) and found that, after about 26 weeks, participants lost 16 percent of their initial body weight, whereas participants on a typical low-calorie diet (1,000 to 1,800 calories a day) lost about 10 percent of their body weight. But after about two years, both groups retained about the same amount of weight loss — around 5 to 6 percent of their initial body weight, according to the 2012 study.
As funny as it sounds, sleep deprivation may make you fat — and not just because you're susceptible to cases of the late-night munchies (although there's that too). There's tons of research that demonstrates getting less than the desired amount — about 7 hours — of sleep per night can slow down your metabolism. Plus, when you're awake for longer, you're naturally more likely to nosh. So don't skimp on your ZZZs, and you'll be rewarded with an extra edge when it comes to shedding pounds quickly.
People should focus on making lifestyle changes — sometimes even small ones, like cutting down on the sugar in coffee — to reduce their overall calorie intake. While these changes might not lead to drastic amounts of weight loss in short periods, they can produce healthy, gradual weight loss that will counter the natural tendency for people to gain weight as they age, Cohen said.
Plain and simple: We just don't feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink, for instance, won't make you feel full the way eating a bowl of veggie- and protein-packed stir-fry will. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.) Some other ways to skip sugar? Check 'em out here.
If you eat your dinner restaurant style on your plate rather than family style, helping yourself from bowls and platters on the table, you’ll lose weight. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. You’ll avoid that now because when your plate is empty, you’re finished; there’s no reaching for seconds.

To achieve calories deficit, there is a need to increase calories expenditure. And this can be achieved through exercise. Belly fat cannot be remove by doing abs exercises alone (i.e. Spot reduction), since abs exercises are one of the lowest calories burning exercises. HIIT and full body circuit training exercises are some good workout routines to burn huge load of calories instead. Weight lifting can also lead to muscle building, which in turn increases metabolism and burns more calories throughout the day. (For sample workout routines, read more here.)

From my experience 70% of weight loss is due to making fundamental dietary changes and 30% comes from exercise. I have been eating only eggs or porridge for breakfast and drinking natural Tibetan herbs ( not Tibetan tea ) before main meals to boost my metabolism. It's been over two months now and so far I've lost 20lbs and for me personally, it's the most effective weight loss combination I've ever tried. You can find lots of info about this herbal blend and Tibetan medicine, just Google Tibetan herbs for weight loss


 Standing up taller can make you look 5 pounds slimmer, says Deborah L. Mullen, a certified strength and conditioning specialist in San Luis Obispo, CA. How can you make it a habit? Try Pilates. According to a 6-month pilot study of 18 chronic back pain sufferers, Pilates is one of the best ways to improve posture and strengthen your ab and back muscles. Jessica Chasity, Prevention’s senior fitness editor and a certified Pilates instructor, suggests two moves you can actually do while you’re still in bed that will set you straight for the day:
I just found this great site here and i think i hit the jackpot. At first it looked like someone wants to make money but i was wrong FTW Thank you very much for those articles i just learned a lot of new useful things that i didnt know and im into BB since years. Like the “Progressive Overload” one just opened my eyes big time! Im training the same routine since months without any progress and i just feel so stupid right now thinking about the time i lost! Great stuff and best believe im gonna read every single word you have wrote as long as it dont require any money. Because im a pirate…lol

Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back.
“A lot of what we know in this area comes from NASA, of the bed-rest studies,” he says. “Within a couple of days of non-activity, the metabolism becomes inflexible. You start moving again, and it does start to change.” Your metabolism may not ever go back to “normal” (more on this below), but the evidence indicates that it can indeed pick up again, in large part through moving your body every day.
This study divided its subjects up into 2 groups, and had them both create the same sized caloric deficit. HOWEVER, the difference between them was the manner in which this deficit was created. One group did it by eating less total calories (diet alone), but the other group did it by eating less total calories AND burning more calories by doing cardio (a combination of diet AND exercise). But again, the total weekly caloric deficit was the same for both groups. Guess what happened? They all lost the same amount of weight and body fat. Why? Because a deficit of X calories is a deficit of X calories regardless of whether you burned those calories off via cardio or just didn’t eat them in the first place. Fat loss isn’t about how you create the deficit, it’s just about the deficit itself.
It seems counterintuitive to drink lots of water when you’re looking to lose weight fast—especially water weight—but staying hydrated is one of the most important steps you can take to lose weight. People often mistake thirst for hunger, so staying hydrated allows you to be more in touch with the times when you are actually hungry, rather than just thirsty. Plus, a lot of good things happen to your body when you drink enough fluids.
95. Embrace Kaizen – Kaizen is a japanese concept that means constant improvement. Every day, strive to be better than you were yesterday. It’s not about being perfect, it’s about getting stronger, running faster, jumping higher, and moving more efficiently. This concept can also be applied to your diet. You don’t have to overhaul your lifestyle, but instead make small, maintainable changes over time.
No diet plan can be considered complete without having green vegetables in it. You have so many choices available in it comes to selecting from green vegetables such as lettuce, spinach, spring onion, capsicum and so many more. Consume sufficient amount of vegetables in your daily routine diet in order get sufficient amount of calories and not in excess.
Avoid sweetened drinks. Drinks that are sweetened, whether artificially or naturally, will have little nutritional value and add lots of empty calories to your diet. Do not drink fruit juice or other sweetened drinks. Even natural sugars will increase your daily calorie intake and prevent weight loss. If you chose to drink juice, do not exceed 4 oz per day (1/2 cup). Instead of drinking sweetened beverages throughout your day, drink unsweetened, calorie-free beverages. Some beverages to avoid include:
Belly fat, or visceral fat, is fat stored in and around your abdominal organs. It can increase your risks of cancer, high blood pressure, stroke, dementia, heart disease and diabetes.[1] You cannot lose large quantities of weight or excess body fat within one week - especially visceral or belly fat. To get healthier and lose the dangerous belly fat, you'll need to change your diet, exercise routine and lifestyle over a longer period of time. However, during a week you can start to make some great, health-promoting changes to your lifestyle.
Belly fat, or visceral fat, is fat stored in and around your abdominal organs. It can increase your risks of cancer, high blood pressure, stroke, dementia, heart disease and diabetes.[1] You cannot lose large quantities of weight or excess body fat within one week - especially visceral or belly fat. To get healthier and lose the dangerous belly fat, you'll need to change your diet, exercise routine and lifestyle over a longer period of time. However, during a week you can start to make some great, health-promoting changes to your lifestyle.
Most people who want to lose weight have more than 12 pounds to lose. That’s why even the best weight loss drug in the world can only be an optional complement to other treatment. That’s why this piece of advice is number 18 out of 18. It may be a helpful addition for some people, but the advice higher on the list is what can make the biggest difference, by far.
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