Yes, nuts are high in calories, but they are also a great source of protein, fiber, and the “good” (monounsaturated) fat -- all of which can help in weight loss. A small handful (10-to-12 nuts) of walnuts or almonds can actually help you “lower your risk of heart disease, cancer, and diabetes,” says Somer. Try some in your salad, with a piece of fruit, or sprinkled in your cereal – oatmeal, of course.
Does forskolin work? Uses, risks, and benefits Forskolin is a plant-based product that is used as a weight loss supplement. It is thought to help people lose weight by creating certain enzymes, and it may also have a range of medicinal uses. It has recently experienced a surge in popularity, but does it really work? We look at the benefits and risks of forskolin. Read now
“It’s no big surprise, but my go-to weight loss tip is to eat more vegetables. They are the most low-calorie food you can consume, and they’re filled with health-boosting, satiating nutrients. From smoothies and eggs to soups, main and side dishes, they can fit in anywhere and boost volume and nutrition. If you want to eat more while still losing weight, veggies are your answer. —Laura Burak, RD, CDN
With this eating style, you’re looking at a lot of menu planning and preparation. A review published in August 2017 in Nutrients suggests the diet could lead to weight loss, but the Academy of Nutrition and Dietetics warns the plan could also cause certain nutrient deficiencies, such as in calcium and vitamin D. (3, 4) And, therefore, according to an article published in the January–February 2016 issue of the Royal Australian College of General Practitioners, anyone at risk for osteoporosis should avoid it. (5)
Ask for iced tea (unsweetened) instead of soda for lunch and dinner. Sugary or even diet sodas have been known to actually have the opposite effect on weight loss. The sodium in diet soda can make you retain water, so opt for the smart alternative –– sugar-free iced tea. Iced tea is also ideal because if you're looking for a little caffeinated pick-me-up during the afternoon, iced (or hot) tea will give you the same effect without the sugar in regular soda or the sodium in diet.
“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. However, 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.”
If you want to sip your way to a faster metabolism, pour yourself a cup of green tea. The beverage is filled with powerful antioxidants that can help fight inflammation, burn fat, and increase energy. According to one study, drinking five cups a day could help you lose twice as much weight, mainly in your midsection. And drinking green tea could also reduce risk of Parkinson's disease, as well as ovarian, colorectal, skin, and prostate cancers.
“Preliminary evidence suggests that if someone is already eating a low-fat, portion-controlled diet and then they get three servings of nonfat milk a day, they lose more weight than someone who eats the same number of calories but doesn’t have the milk,” Somer says. The theory is that calcium may inhibit the storage of fat, and it seems that the weight loss comes largely from the midsection.
The Academy of Nutrition and Dietetics (AKA the top nutrition authority in America) released a revised paper this year saying that both vegetarian and vegan diets are best for people's health as well as the environment. If you're not ready to make a complete shift to meatless and cheese-less, consider "part-time" vegan and vegetarian plans, where you eat mostly plant-based at breakfast and lunch or on weekdays, and then eat fish, meat, dairy, and eggs only during designated times.
“You can’t just say, ‘I want to lose weight…someday.’ It’s that kind of loose talk, without a fence or guideline, that discourages you from getting started and prevents you from succeeding. The way I did it was by tying it to an upcoming event in my life. I never focused on a number and I didn’t set out to lose a certain number of pounds per week or overall. I merely found a target date a year away and I proclaimed to myself that I’d be in better shape by then. — Maria Menounos, author of The Everygirl’s Guide to Diet and Fitness, on how she lost 40 pounds