If you drink regular, go to 2%. If you already drink 2%, go down another notch to 1% or skim milk. Each step downward cuts the calories by about 20 percent. Once you train your taste buds to enjoy skim milk, you’ll have cut the calories in the whole milk by about half and trimmed the fat by more than 95 percent. One disclaimer: There are times when fat-free dairy isn’t the best option.
Often times, we think the best weight-loss strategies start with a lofty exercise program. But the reality is that workouts are only one part of the picture, and there are a slew of recommendations for how much exercise we should be getting on a regular basis. The Centers for Disease Control and Prevention (CDC), for example, recommends that adults should exercise 150 minutes a week at a moderate intensity, or incorporate 75 minutes a week of vigorous-intensity aerobic activity. Meanwhile, a study published in Circulation found that the amount of exercise we get has a direct relationship to our heart health—the more you get, the healthier your heart will be—and they suggest two full hours a day as the new goal.
Bricklin, editor of Prevention , urges a no-gimmicks approach to taking weight off and keeping it off with a sensible program involving nothing more (and nothing less) than moderate reductions in caloric intake and moderate increases in expended energy. Rather than recommending dangerously restrictive dieting, the author advises heightened awareness of what, when and why we eat, easily adapted to a weight-loss and -maintenance regimen by cutting back and eating healthier (but not unfamiliar) foods. In his conversational, disarming style, Bricklin helps readers acknowledge and eliminate the dozens of minor bad habits that lead to major overeating, at the same time offering numerous valuable, near-painless suggestions for getting more exercise. We learn that controlling our weight is necessarily a lifelong process, but fortunately Bricklin's method involves neither deprivation nor overexertion; temptations are to be avoided, not overcome with "willpower." Charts and recipes are included, and an informative, accessible 90-page table evaluates the nutritional value of foods from amaranth greens to Big Macs.
Resist the urge to wind down before bedtime by scrolling through Facebook on your phone. Not only do you not want to dream of your ex’s fabulous vacation (and why are you still following him anyhow?), but the blue light from your phone, tablet, or TV screen is messing up your circadian rhythm; this will, of course, make it hard to get a good night’s sleep. Getting seven to eight hours of sleep per night is one of the easiest ways to lose weight, according to several studies.
Eating less of fibre-rich food and more processed food can make your blood sugar levels rise, which leads to greater insulin release than required. Having higher insulin levels for a longer period of time (along with consuming more sugar-based items) can lead to obesity. “When a person includes at least 4 to 5 servings of fruits and vegetables, it helps enhance digestion and increase metabolism, which leads to weight loss,” says nutritionist and food consultant Anjali Peswani. Chawla suggests you have 2 high-fibre fruits, two bowls of green veggies and 3 bowls of salad in a day.
It's also important to identify the strategies that feel right for you. A tactic like intermittent fasting may work for some, for example, but others may feel loopy come 11 a.m. without an energy-boosting breakfast. Check out the tips below to help you figure out how to lose weight naturally, in a way that feels totally customized to you and your body. That way, once the pounds peel off, they can stay off—for good.