Then eat progressively less throughout the day. A study published in the Journal of Nutrition showed that eating most of your calories earlier in the day positively influences weight changes.
This means not sitting in front of a computer, TV, or phone all day. Stand and you'll burn more and be more productive. Taking the stairs instead of the elevator can help burn more calories, too. This won't make or break success, but every little bit helps when it comes to physical activity.
If you do, you'll buy everything in the store instead of sticking to your list. And most of the time, the foods you buy when hungry will be the kinds that sabotage your weight loss efforts and won't help you get rid of your belly.
When you go out to eat, restaurants will often allow you to substitute the fries or chips with steamed veggies. All you have to do is ask. Nicely.
You'll save calories and lower your risk of heart disease. Or try an air fryer—you can even make chicken in it.
You can also use the fat-burner in your backyard: the grill, which offers plenty of flavor without the need for frying. (Find the best grill gear here.)
A study presented at the European Congress on Obesity found those who laughed hard for approximately 10 to 15 minutes each day burned an additional 10 to 40 calories a day. Multiply that by 365 and those calories can add up.
This means opting for an entree instead of an entree and an appetizer. Avoid buffets and try to leave something on your plate at the end of the meal. Consider splitting a meal with your dinner companion and skip dessert.
You're more likely to munch mindlessly, even though you may not be hungry.
It's better for both him and you than just letting him out the back. (Bonus: He'll love you even more!) If you don't have a pet, offer to walk a neighbor's dog.
Theoretically this translates to losing nearly 1 pound per month (1 lb = 3500 calories)—with hardly any effort. Using smaller plates and bowls can help you achieve this, since it makes less food seems like more.
Similarly, eating slower can cut out extra calories since it takes approximately 15 to 20 minutes for your stomach to sense it's full.
Aerobic WorkoutsYou'll get fresh air, burn a few calories and get your heart rate up. Buy a pedometer and aim for at least 10,000 steps each day.
If your friends prefer pizza, wings, nachos and beer on a regular basis, find ones who are like-minded and want to be healthy. Research has suggested that friends enhance (or can hurt) success. Join a running club or other group focused around physical activity.
Many people put everyone else ahead of themselves and let their health fall by the side. Put yourself on your agenda.
Many people put everyone else ahead of themselves and let their health fall by the side. Put yourself on your agenda.
Okay, yes, these fruits (yes, fruits!) are trendy on Instagram, but they also contain a whopping 7 grams of fiber per half. Fiber fills you up and helps you stay full.
The flavors have come a long way since club soda, that's for sure. Find a no- or ultra-low-calorie seltzer (the kind flavored with real fruit juice) and enjoy. The carbonation in seltzer may trick your stomach into feeling fuller.
Research shows that the later you stay up at night, the more likely you are to consume more calories throughout the course of the day. (You can't have a midnight snack if you're going to bed at 10:30 pm.)
The brain-belly connection is powerful. Men don't seek therapy for many reasons—and most of them are total BS. Underlying mental health issues may be contribute to unhealthy behaviors that can lead to weight gain.
Steer clear of any diet that tells you NOT to eat something. A long-term healthy approach to eating makes room for pizza and cookies—but incorporates them into the bigger picture. If your diet is 80 percent good stuff, why not partake in the 20 percent—and enjoy it?
Experts and reams of research agree that the easiest way to lose weight and improve your overall health is to eat at least 30 grams of protein and 10 grams of fiber at each meal. Thirty grams promote muscle maintenance and growth. Ten grams fill you up during mealtime and help you stay full until your next meal.
It's a signal that you need to eat! Don't ignore it—just opt for a snack with protein and fiber, such as an apple with peanut butter or a cheese stick and a few prunes.
If you fall off the bandwagon, jump right back on. Don't let yourself continue to fall until all weight loss progress has been lost.