When it comes to losing weight, the little things add uptrying just one new thing every day can quickly make a big difference. With that in mind, weve taken sciences best weight-loss strategies and created a weeks worth of slimming to-dos.
Studies show that recording meals may help you lose up to 5% of your weight, says Robert A. Carels, PhD, an associate professor in the psychology department at Bowling Green State University. Start today: Snap before and after photos of each meal with your camera phone. Keeping a visual food diary is a more accurate way to see what and how much youre eating, United Kingdom researchers say. Afterward, download the pics so youll have a record.
Taking a daily multivitamin may make you less hungry, two studies in the British Journal of Nutrition suggest; people who take one tend to weigh less and have lower BMIs.
Strength-training circuit-style torches more calories than the traditional way, says Jim Stoppani, PhD, author of the Encyclopedia of Muscle and Strength. Research shows that the shorter the rest period between sets, the more calories you blast off. “In addition,” Stoppani says, “doing a whole-body workout employs more muscle, which in turn burns more fat.”
Wednesday: Triple your C and burn more fat.
Regularly consuming 500 milligrams or more of vitamin C may help you burn 30% more fat while working out, according to research in the Journal of the American College of Nutrition.
Not only can an exercise buddy help you show up for your workouts, but she can also help you melt fat faster too, says Tim Lohman, PhD, a professor emeritus at the University of Arizona, in Tucson, and an expert on the connection between exercise and body composition.
An apple a day will do more than keep the doctor awayitll keep pounds off too. Filling up with a range of fruits and vegetables is an easy way to cut your calorie load, a recent study in the American Journal of Clinical Nutrition suggests.
When were stressed we tend to look for quick-fix calories. “Yogic breathing offsets this. When youre relaxed, you dont have as much hunger pain,” says Ralph LaForge, an exercise physiologist in the endocrine department of the Duke University Medical Center. “People make better food choices when theyre relaxed.”