Go on a Low-Carb Diet

Go on a Low-Carb Diet

f you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.

Numerous studies show that such a regimen can help you lose 2–3 times as much weight as a standard low-fat diet while also improving your health (23, 24Trusted Source, 25Trusted Source).

10. Use Smaller Plates
Using smaller plates has been shown to help some people automatically eat fewer calories (26Trusted Source).

However, the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem to be more affected (27Trusted Source, 28Trusted Source).

1. Exercise Portion Control or Count Calories
Portion control — simply eating less — or counting calories can be very useful, for obvious reasons (29Trusted Source).

Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight (30Trusted Source, 31).

Anything that increases your awareness of what you are eating is likely to be beneficial.

2. Keep Healthy Food Around in Case You Get Hungry
Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.

Snacks that are easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs.

3. Take Probiotic Supplements
Taking probiotic supplements containing bacteria of the Lactobacillus subfamily have been shown to reduce fat mass (32Trusted Source, 33Trusted Source).

However, the same doesn’t apply to all Lactobacillus species. Some studies have linked L. acidophilus with weight gain (34).

Shop for probiotic supplements online.

4. Eat Spicy Foods
Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly (35Trusted Source, 36Trusted Source).

However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness (37Trusted Source).

5. Do Aerobic Exercise
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease (38Trusted Source, 39Trusted Source).

6. Lift Weights
One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode (40Trusted Source, 41Trusted Source).

The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass (42Trusted Source, 43Trusted Source).

Of course, it’s important not just to lose fat — you also want to build muscle. Resistance exercise is critical for a toned body.

7. Eat More Fiber
Fiber is often recommended for weight loss.

Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term (44Trusted Source, 45Trusted Source).

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