Knowing that you only have to wait a few days to indulge can make it easier to pass on a treat in the moment, Jones says. “You may be standing in the pantry staring down the chocolate chips on any given Wednesday. but if you tell yourself ‘I have sugar only on Sundays,’ it limits the sugar and calories and staves off a binge,” she says. These are the 15 signs your weight gain is part of a bigger health problem.
Studies have found that overweight people who ate a moderate-fat diet containing almonds lost more weight than a control group that didn’t eat nuts. Snacking once or twice a day is one of the ways to lose weight that helps stave off hunger and keeps your metabolism stoked. You can also pack up baby carrots or your own trail mix with the healthiest nuts you can eat, plus raisins, seeds, and dried fruit. Here are 30 healthy snacks that can help you lose weight.
Proteins are the building blocks of your body. They help you build muscle and lose fat. “Your diet should include 30 to 40% of good protein, which will help you lose weight faster,” says Peswani. Chawla suggests you eat complete lean protein in at least three meals a day. Some of the good sources of protein are chicken, fish, skimmed paneer and eggs.
Fighting constantly with your S.O.? It’s time to address your issues head-on. "Research has shown that cortisol, the hormone that's released during stressful activity, is linked to fat storage,” says Gina Guddet, couples counselor and co-author of Love Metabolism. “And poor communication between couples is the most common type of stress that you tend to experience."
Befriend the produce section. It's no secret that eating vegetables is good for you. But shockingly, only 27 percent of American adults eat the recommended three or more servings they should be getting daily, according to a CDC report. Aim to up your vegetable intake to one pound per day. Not only will it help you hit your weight-loss goals, but eating a rainbow of vegetables can also help protect against cancer, heart disease, and the effects of aging. (Looking for dinner inspo? These creative recipes make the most of spiralized veggies.)
2. Say no to skipping meals: Many of us believe that if we skip our meals, then we can easily lose weight but that's an incorrect notion. Skipping meals puts your body in the starvation mode and which eventually leads to accumulation of fat cells. Also, when you skip a meal you tend to overeat during the next meal, increasing the risk of weight gain. Make sure you eat small and frequent meals and opt for healthy snacks in between so that your metabolism is boosted, you are satiated and your energy levels are up.
It has been scientifically proven that fast eating and not chewing your food properly is one of the causes of weight gain. In a research by the North American Association for the Study of Obesity showed that overweight men and women took in fewer calories when they slowed their normal eating pace.  Chewing food helps digest food thereby working on weight gain aspect. Consider this natural tip to include in your lifestyle. Chewing food helps digest food thereby working on weight gain aspect.
Stavrou, S., Nicolaides, N. C., Papageorgiou, I., Papadopoulou, P., Terzioglou, E., Chrousos, G. P., … Charmandari, E. (2016, July 31). The effectiveness of a stress-management intervention program in the management of overweight and obesity in childhood and adolescence. Journal of Molecular Biochemistry, 5(2), 63–70. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996635/
Finding something you enjoy is an important component to any fitness routine, too, because—duh—it means you'll be more likely to stick with it. So if running isn't your thing, don't sweat it—try a Zumba class, or meet girlfriends for Spin after work. (You could even try working out according to your Zodiac sign.) "You might get results from something you hate, but those results won't last," says Jess Sims, C.P.T., a Fhit Pro trainer at Fhitting Room in New York City. And don't be afraid to branch out and see if there's something else to love. "Varying your workouts will help keep you entertained and help you progress because your body doesn't get used to the same movements," adds Sims. Plain and simple: There's no one-size-fits-all workout, so don't box yourself in.