Health and Fitness

 

How Celebs Lose Weight (for Better or for Worse)






6 Weight Loss Myths, Busted


By | Healthy Living – Fri, Jan 11, 2013 3:27 PM EST
After weeks of holiday indulgences, many people are ready to start the New Year on a healthier foot, and often that means shedding pounds. But even the most health-savvy people can get caught up in diet myths that sabotage their goals. "Weight loss is so complex and confusing because there is so much conflicting information out there," says Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center. With our experts' help and the latest research, we've dispelled six myths so you can start slimming down for good.

MYTH: No sweets before noon
Most people who want to lose weight assume they have to forgo dessert. But not only can you have it, you can have it for breakfast, according to a study published in March 2012 in the journal Steroids: Researchers found that participants who ate a 600-calorie, carb- and protein-rich breakfast that included dessert, such as chocolate or ice cream, lost more weight over four months (and kept more off the following four months) than a group that ate a low-carb morning meal. "Dessert for breakfast sounds so sinful," says Bonci, "but if you allow yourself a tad more indulgent breakfast, you might eat less during the day instead of trying to be really 'good' and overcompensating later."

Make it work Eat a 600-calorie or so breakfast rich in vegetables, fruit, protein, and carbs, and add a sweet if you crave it (try these Healthier Breakfast Tweaks to help you slim down). Avoid calorie bombs, like mega chocolate chip muffins, says Bonci; instead, have a shake made with vanilla yogurt, banana, peanut butter, and a little chocolate, or a banana muffin with almond butter.

MYTH: Added fiber keeps you full
High-fiber foods, like fruits and vegetables, take longer to digest and hold more water, which is why they fill you up and aid weight loss. Companies have capitalized on this by adding fiber to everything from yogurt to snack bars. But do these fibers work? University of Minnesota researchers had participants replace two meals a day with a low-fiber snack bar or one that contained 10 grams of added fiber. The results (published in the Journal of the Academy of Nutrition and Dietetics) show the added fiber had no effect on fullness and caused more bloating than the low-fiber bars. "Everyone in the food industry is jumping on the fiber bandwagon," says Bonci, "but as this study shows, not all fibers are created equal."

Make it work To quell hunger, Bonci recommends sticking with foods naturally high in fiber-whole grains, beans, fruits, and vegetables. They tend to be lower-calorie and take up more room in the stomach than processed foods with fiber.

MYTH: Add longer workouts
You may assume that going longer is always better--especially when it comes to weight loss. But a recent Danish study published in September 2012 found that this isn't always the case. During the study, researchers had overweight participants do 30 or 60 minutes of moderate exercise a day. Surprisingly, those who exercised less lost more weight during the 13-week study. What's the catch? The group that exercised longer ended up eating more throughout the day than the moderate-exercise group. In other words, the longer they exercised, the more they overcompensated for it. (Running vs. Walking: Which workout burns more calories?)

Make it work Longer workouts may be good, but not if you overeat because of it, says Beals. Make sure you pay attention to your diet on days you do workout for longer. On the flip side, beginners should be encouraged to know you don't need to exercise for hours to see real weight loss results.

MYTH: Carbs lead to weight gain
Carbs may be essential for training, but many people still cut back if they're trying to lose weight. After all, eating lots of carbs causes the scale to go up. "Carbs act like a sponge," says Bonci, "helping you absorb water." That weight is temporary and means you're well fueled. But there's more reason to keep carbs--whole-grain carbs--in your diet. According to a study published in April 2012, participants who ate a low-calorie diet high in whole wheat for 12 weeks lost more fat than a group that ate a low-cal diet high in refined wheat, most likely because the extra fiber in whole grains was more filling.

Make it work Whenever you eat grains, make them whole, says Katherine Beals, Ph.D., R.D., an associate professor at the University of Utah. To make this a reality, cook a large batch of grains to eat all week. Add different nuts, dried fruits, vegetables, and meats to vary the flavors.

MYTH: Cut all fat
Fat is the most calorie-dense nutrient, so it would make sense that eating less of it would help you lose weight. But slashing your fat intake may have the opposite effect. In a study published in the Journal of the American Medical Association, researchers compared participants on three diets--low-fat, low-glycemic, and low-carb. Eating a low-fat diet decreased resting energy expenditure (or the number of calories you burn at rest) the most. Cutting back on fat also affected hormones essential to keeping cholesterol and insulin in check. "We need fat for many reasons," says Bonci. "It's an important fuel source for exercise. If you don't consume enough, your body will burn muscle."

Make it work "When people eat a low-fat diet, they add flavor other ways, like by eating sugar," says Bonci. She recommends 30 percent of your calories come from fat--and two-thirds of that should be the healthy unsaturated kinds from nuts, oils, fish, eggs, and avocados.

MYTH: you should only use Zero-calorie sweeteners
For those looking to shed pounds, using zero-calorie sweeteners, such as sucralose, aspartame, and stevia, may be an appealing choice, since swapping out a sugar-packed soda for a diet version is an easy way to cut calories. But according to a joint study statement by the American Heart Association and the American Diabetes Association, the scientific evidence connecting zero-calorie sweeteners with long-term weight loss is inconclusive. Why? One of the main problems is overcompensation. If you save 150 calories by drinking a diet soda, but then reward yourself with an extra helping at dinner, you've negated any calorie-saving benefit.

Make it work "If you drink lots of soda or add tons of sugar to your coffee," says Bonci, "you may want to try diet versions." However, "if using a zero-calorie sweetener gives you license in your mind to eat whatever you want, then it's not the right choice for you. You have to make sure cutting back in one arena doesn't prompt you to overdo it in another."

Read 14 More Weight Loss Myths to find out if you're guilty of these common misconceptions!

BE A GOOD LOSER Follow these simple strategies for shedding pounds--and keeping them off

Change one thing If your plan is a huge change, you won't stick with it, says Edward Weiss, Ph.D., associate professor of nutrition and dietetics at Saint Louis University. Write down five changes you'd like to make; choose one you can manage with the least disruption. Once you keep it up for a few weeks, move on to the next.

Slow down When you eat in five minutes, it doesn't give your body time to process and get full, says Margaret Harris, Ph.D., an assistant professor of nutrition at the University of Colorado Springs. By slowing down while you eat you'll enjoy yourself more, eat less, and feel satiated.

Keep a mood journal Write down not only what you eat but how it makes you feel, says Harris. This will keep you more attuned to your selections, and steer you toward healthy choices that make you feel energized.

Remember it's a lifestyle Diets offer a quick way to lose weight but rarely offer long-term solutions, says Weiss. Think of nutritional plans as just that--plans to rethink your eating patterns permanently.

--By Nicole Falcone, Runner's World

More from Runner's World:

The Truth About Yo-Yo Dieting

Your Guide to the Best Supermarket Foods
VIDEO: Quick ways to Cut Calories This Year!





 

Food Face-Off: Which is Healthier?

By Amanda Oaklander
Wed, Jan 09, 2013
      

White Potato
(baked, unsalted)
CategorySweet Potato
(baked, unsalted)
108Both are nearly identical in calories103
2 g…and in protein2 g
8%…and in carbs!8%
10%Sweet potatoes start shining in the fiber department.15%
1.8 gThough they live up to their name with more natural sugar7.4 g
1%They also come with more calcium.4%
4%Both are good sources of iron4%
8%And magnesium.8%
9%Regular spuds have more phosphorus6%
18%And more of that famous potato potassium.16%
0.3%Sweet potatoes have a pinch more sodium.1.7%
24%But are way higher in vitamin C.37%
7 mcgSweet potatoes clobber white with beta carotene.13,120 mcg
9%Still, white potatoes eke out a win with niacin, aka vitamin B3.8.5%
11%They also contain much more folate, which powers brain neurotransmitters.2%
0.2%But sweet potatoes really bring their A game with oodles of vitamin A.438%
Baked Potato: 6 WINNER: TIESweet Potato: 6
 
THE BOTTOM LINE: News flash: Both potatoes are good for you! It’s technically a tie, but we love sweet potatoes for their insane amounts of vitamin A and beta-carotene. They may be sweeter, but they’ve got the fiber to make it work.
WHAT TO BUY: Always, always spring for organic potatoes. Conventional potatoes are subjected to multiple rounds of fungicide and herbicide treatments, and you can’t wash all the chemicals off.
JUST SO YOU KNOW: We used the National Nutrient Database for Standard Reference from the USDA. These figures reflect your average white potatoes and sweet potatoes.
Food that Blasts Belly Fat.
 
 

Turkey Burger
(93% lean)
Category
Veggie Burger
(veggie or soy)
22 gBurgers are great for one big reason: protein. Veggie delivers, but turkey has more.13 g
9.7 gTurkey also has about twice the fat.5.3 g
2.5 g(…and saturated fat.)1.2 g
176Both boast comparable calorie counts.150
0Thank your lucky starches for all that veggie fiber!17%
RDA
0Still, while turkey has no carbohydrates, veggie burgers have a few.4%
RDA
2.5%
RDA		But they pack way more calcium12%
RDA
8%
RDA		…and even eke out a win with iron.11%
RDA
0The vitamin C in veggie burgers helps you absorb all that iron.6%
RDA
5%
RDA		Veg patties are full of bone-strengthening magnesium12%
RDA
6%
RDA		And have more potassium.8%
RDA
77 mg
But those patties can be major sodium bombs! 482 mg
21%
RDA		Zinc boosts your immunity, and turkey’s got plenty of it7%
RDA
30%
RDA		You might not like all the cholesterol that comes with it, though. 1%
RDA
28%
RDA		Both are good sources of niacin, which may slash your risk for Alzheimer’s. Turkey has the edge, though.16%
RDA
0But veggie burgers have vitamin K, which helps your blood clot and may curb your heart disease risk.4%
RDA
Turkey Burger: 5WINNER: VEGGIE BURGERSVeggie Burger: 11

THE BOTTOM LINE: If you don’t eat meat or can’t stand soy, your order is easy. But listen up, omnivores: though both have their merits, veggie burgers have the edge. Not only do they pack more vitamins, minerals, and nutrients, but they also have reasonable cholesterol counts and plenty of fiber. Just be sure to grab a brand with fewer than 300 mg of sodium.
WHAT TO BUY: Whether you go the turkey or veggie route, you’ve gotta choose organic. Conventional turkeys are routinely plumped up with antibiotics, and most non-organic soy is genetically modified. We didn’t include buns in our analysis, but grab a whole-grain brand to get the most fiber.
 
 
Whole-Wheat Spaghetti
(1/4 cup, dry)		CategoryGluten-Free Spaghetti
(1/4 cup, dry)
210Our whole-wheat pasta and rice-flour pasta are identical in calories.210
1.5 gBut gluten-free has a gram less fat.0.5 g
10 mgSodium isn’t a concern here, since both kinds only deliver about 1% of your daily max.15 mg
6%Regular pasta packs more muscle-building potassium.2%
14%And GF-pasta packs even more carbs, believe it or not.15%
19%Whole-wheat sweeps in the fiber category.4%
2 gBut hey, at least rice spaghetti has no sugar!0 g
14%Protein abounds in whole-wheat spaghetti.8%
2%But gluten-free has double the calcium.4%
10%And twice the oxygen-delivering iron.20%
Whole-Wheat Spaghetti: 5WINNER: Whole-Wheat SpaghettiGluten-Free Spaghetti: 4


THE BOTTOM LINE: Cooked al dente and chowed in moderation, pasta can be part of a healthy meal. Regular trumped gluten-free in this round, but take the winnings with a pinch of salt. We compared two non-enriched products that contained only flour and no added vitamins or minerals: the wheat spaghetti had only durum whole-wheat flour and artichoke flour, while the gluten-free pasta was just rice flour and rice bran extract. GF pasta can be made from all kinds of things from quinoa to corn—ingredients matter most here, so your nutritional mileage may vary.
WHAT TO BUY: Pasta is a refined food, so too much isn’t a good idea. When you do indulge, choose high-quality noodles to better their nutritional profile and avoid artificial colors and flavors.
 
 
 
Butter
(unsalted, 1 Tbsp)		CategoryVegan Buttery Spread
(1 Tbsp)
100If you’re hoping to save major calories by ditching your butter habit, tough luck: buttery spread has just as many.100
11 gDitto on fat! You may be surprised to hear that…Both are exactly as fatty!11 g
35%But the spread has 4 fewer grams of much-maligned saturated fat.15%
3 gMUFA-wise, the spread takes 2 grams more of the cake.5 g
10%Put this on your popcorn and melt it: buttery spread has no cholesterol.0
3 mgDid you toss out your butter yet? Not so fast. Butter actually has a bit of calcium!0
2 mgAnd the sodium content in unsalted butter is negligible. Not so in the vegan spread.100 mg
7%Here’s a shock: Butter delivers 7% of your daily vitamin A0
1.2%And even a little vitamin K, too! 0
2.2%Buttery spread has more vitamin E…10%
2.3%While the real stuff offers sunny vitamin D.0
Butter: 5WINNER: BUTTERVegan Buttery Spread: 4

THE BOTTOM LINE: Ok, ok. While butter (and sort-of butter) are necessary and delicious kitchen evils, neither is a health food. But surprisingly, butter beats out its highly processed counterpart. It won us over on nutrition facts alone, but the truly convincing part is in the fine print. There’s only one ingredient in butter—cream—but in a popular vegan buttery spread, we counted no fewer than 8 (and 5 of them were different kinds of oil.) To avoid all that, we’ll happily take butter’s extra saturated fat.
WHAT TO BUY: If you’re buying butter, go organic and grass-fed. Grass-fed butter is packed with more vitamin K and A. Some studies say grass-fed animals produce a healthier omega-3 to omega-6 ratio. And many people swear it tastes better, too. If you’re buying vegan spread, avoid hydrogenated oils, trans fats, GMO canola oil, and environmentally destructive palm oil.
JUST SO YOU KNOW: We used ESHA research and the USDA Economic Research Service to obtain nutritional data. These figures reflect popular brands for butter and vegan buttery spread.
 
 

Ginger
(ground, 2 tsp)		CategoryCinnamon
(ground, 2 tsp)
4%Which spice is twice as nice? Ginger has double the iron.2%
2%But cinnamon has much more fiber, great for a holiday detox.11%
0.3 gGinger has a hair more protein.0.2 g
0.4%Who knew cinnamon packed so much calcium into those fragrant granules?5 %
2%Blood pressure regulating magnesium is more prevalent in ginger. 0.8%
0.7%As is phosphorus, though only by a pinch.0.3%
1.4%Potassium is greater in ginger0.6%
0.9%And so is immunity-saving zinc.0.7%
0Vitamin K boosts bone health, but it’s only in cinnamon. 2%
Ginger: 6WINNER: GINGERCinnamon: 3


THE BOTTOM LINE: Use them generously; they’re both super spices. But the all-around title goes to ginger. Nutritional data aside, ginger reduces inflammation and aids digestion, so you can partially reverse that holiday tippling. Don’t forget cinnamon, though. In addition to being fibrous, it might help lower blood sugar in diabetics. Both have antioxidant properties, so you can’t go wrong!
WHAT TO BUY: The fresher, the better. Grab a mortar and pestle and grind your own. Or buy them pre-ground and organic, so that you aren’t introducing pesticides while you’re ingesting these detoxifying spices.
JUST SO YOU KNOW: We used the National Nutrient Database for Standard Reference from the USDA. For food prices, we used USDA Economic Research Service. These figures reflect your average ginger and cinnamon.
 
 

Frozen Yogurt
(chocolate, ½ c)		CategoryCoconut Ice Cream
(dairy-free, chocolate, ½ c)
108For a measly half cup of dessert, neither is low in calories—but froyo has significantly fewer.150
3 gPlus, it’s higher in protein.1 g
3 gWatch out dieters: coconut is chock full of fat
[IN WHITE: That’s 14% of your RDA!]		9 g
2 g…and nearly all of it is saturated fat. You can thank coconut oil for that.8 g
18 gWill the real freezer health food please stand up? Froyo even has a couple fewer carbs!20 g
2 gBut fiber is a good reason to reach for the coconut stuff.6 g
16 gSo is the lower—but by no means low—sugar content.12 g
9%The dairyless dessert has no calcium0
2%but rocks more fatigue-fighting iron than froyo.10%
6%Froyo gets another point for packing potassium,0
2%But coconut has the lower sodium count.0.2%
4%Another big win for the nutritional underdog: Coconut ice cream has no cholesterol.0
3%While froyo takes it home with a bit of vitamin A.0
Froyo: 8WINNER: FROYOCoconut Ice Cream: 5


THE BOTTOM LINE: If you gave up ice cream for frozen coconut dessert, you just traded one bad health habit for another (expensive and fatty) one. It’s true that coconut contains a healthier saturated fat –it’s naturally antibacterial, has no cholesterol, and breaks down faster than animal sat fats – but it’s still not doing you many health favors. Neither is the sugar in these frozen treats. Whether it’s from agave nectar, organic cane sugar, or straight up sucrose, sugar is sugar, and dessert is dessert. We should cut down on all of it.
WHAT TO BUY: Use sparingly! Avoid anything sweetened with high fructose corn syrup or loaded with sugar, and make sure the ingredient list is totally pronounceable. Better yet, make your own frozen treat in just two steps: freeze a peeled organic banana and blend it.
JUST SO YOU KNOW: We used the National Nutrient Database for Standard Reference from the USDA and the nutrition facts of a popular coconut milk frozen dessert to obtain nutritional data. These figures reflect your average frozen yogurt and dairy-free coconut ice cream.
 
 
 
 
 

Brown Rice
(1 cup cooked)		CategoryQuinoa
(1 cup cooked)
216Good thing these grains don’t need a lot of dressing up, because both are fairly high in calories.222
1.8 gTheir fat content is low, but quinoa has double that of brown rice.3.6 g
5 gOn the other hand…Quinoa is famous for its protein power. It has 3 g more than rice.8 g
15%Quinoa is an oh-so-slightly slimmer carb… 13%
14%And gives you a much more generous dose of fiber.21%
2%Bone round! Both are low in calcium, but quinoa gives you 1% more of your RDA.3%
21%Both grains are full of bone-building magnesium, but quinoa has more.30%
4%Plus, it has four times the immune-boosting iron as brown rice16%
16%And it sure beats rice in cell-protective phosphorus.28%
2%Quinoa has the potassium edge, too, supplying nearly 10% of your daily value.9%
10 mgBut brown rice isn’t beat yet! Every mg counts, and brown rice has 3 less in the sodium department. 13 mg
15%
Plus, rice has more niacin, also known as vitamin B3. It helps lower cholesterol! 4%
8%Stock up on flu-fighting zinc for cold weather with quinoa. 13%
2%…which also has more folate, a hard-to-get nutrient for most women. 20%
90%
Still, brown rice supplies nearly all of the cell-protecting manganese you need for a day.60%
27%
And in a last-ditch effort to even the score, brown rice is way higher in selenium, which your body uses to make antioxidants. 7%
Brown Rice: 6WINNER: QUINOA Quinoa: 10


THE BOTTOM LINE: These are both gold-star grains, it’s true. But if you’re willing to compromise a bit on fat, quinoa is simply packed with a wider variety of vitamins, minerals, and nutrients. Plus, it takes much less time to cook than rice. And here’s a bonus: quinoa typically contains lower arsenic levels than rice.
WHAT TO BUY: Trade in your dirty rice or quinoa for clean and buy organic, which doesn’t contain synthetic pesticides.
JUST SO YOU KNOW: We used the National Nutrient Database for Standard Reference from the USDA. These figures reflect your average quinoa and brown rice.
 
 
 
 
 
 
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Here is a great article I came across and want to share with you.  Who "doesn't" want to lose weight this time of year?


Fad Diets

The purpose of most fad diets is to promote rapid weight loss that you can see almost overnight. Fad diets are short-term solutions; if you stay on a fad diet for more than a few days, you could cause your body serious harm. You should always consult your healthcare provider before beginning any kind of weight loss program to make sure your body can take the added strain to its system. Here are some popular fad diets with simple instructions that claim to result in fast, short-term weight loss.
  1. 1
    The Water Diet[2]. This diet involves drinking a daily total of about 64 fluid ounces (8 cups) of cold (preferably refrigerated) water, at regular intervals.


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    • Drink a glass of water before each meal and before each snack to suppress your appetite by making you feel fuller.
    • Do not add sweeteners or flavorings to your water.
    • Do not replace meals with water.
    • Take a daily multivitamin to replenish the nutrients lost through more frequent urination.

  2. 2
    Juice Detox Diet, Juice Fast, or Hollywood Diet[3]. Although there are many variations on a juice detoxification fast or crash diet, they generally last for one to three days.
    • You can only drink fruit and vegetable juices on this type of fad diet.
    • Some variations of this diet involve taking vitamins or nutrients along with the juices, while others let you have a single meal per day.
    • The juices are meant to help your body flush out toxins and eliminate several pounds of (mostly) water weight from your system.[4]
  3. 3
    The Master Cleanse, Maple Syrup Diet, or Lemonade Diet[5]. This fad diet is a liquid-only diet.
    • Drink between 6 to 12 glasses of a special mixture of lemonade, cayenne pepper, water, and maple syrup each day.

    • You will also drink a cup of herbal laxative tea twice a day.
    • There is an optional period of easing into this fad diet, as well as an easing-out process.
    • It should only be done for very short-term weight loss and is supposed to function as a detoxifying cleanse rather than a strict weight-loss routine.
    • There is also an optional salt-water flush that can be incorporated into this diet.
  4. 4
    The Cabbage Soup Diet[6]. This diet claims it can help you lose up to 10 pounds in one week.

    • It involves eating a low-fat, high fiber diet.
    • You mainly eat a special type of cabbage soup, but you can also have moderate portions of certain fruits and vegetables, occasional meats and rice, a minimum of 4 glasses of water and a multivitamin each day.
    • This diet lasts 7 days and is not recommended as a permanent solution for long-term weight loss because of the lack of nutrients you consume on it.
  5. 5
    The Salt-Free Diet[7]. This diet helps you lose water weight by eliminating water retention in the body.
    • On this diet, you cannot have any salt, which includes not only table salt, but also all the added sodium found in pre-packaged and prepared foods.
    • This involves preparing sodium-free products at home or avoiding processed foods all together, which also means avoiding to eat out at restaurants.
    • It also involves drinking up to 2 liters (about 8 cups) of water each day to replenish essential bodily fluids, although green tea is also allowed in moderation.
    • Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to retain water weight.
    • Because some dietary salt is essential for good health, the Salt-Free Diet should not be followed for more than one to two weeks.
    • It's important to note that this diet is more effective for those people who tend to retain water more easily than others. If you're not sure whether you're particularly prone to water retention, pay attention to your hands and feet the next time you eat something salty. If your rings are more difficult to take off, or your shoes become tighter after a salty meal, those are signs that your body is sensitive to sodium.
  6. 6
    The HCG Diet[8]. This diet combines injections or supplements of HCG (human chorionic gondadotropin) with a severely restricted calorie intake.
    • The calorie restriction alone (only 500 to 800 calories per day) is enough to promote weight loss in most people; it is significantly under the recommended daily calorie allowance, even for people attempting to lose weight.
    • HCG is not monitored by the FDA, and can have unpleasant side effects in many people.
    • Those who follow this diet typically gain the weight back immediately after stopping it.

Weight Loss Spa Treatments

Another easy way to get fast weight-loss results is to get beauty treatments specifically designed to help you shed inches quickly. By visiting a spa, sauna, or wellness clinic offering weight loss beauty services and procedures, you can have your pick of numerous beauty treatments and spa services that are designed to help you lose weight quickly or to alter your appearance by reducing bloating, tightening your skin, or removing body fluids.[9] These processes only involve temporary weight loss, but the results are immediate and do not involve dieting or exercise.
  1. 1
    Ask about a mineral body wrap. Some mineral wraps claim to help you slim down by literally making you “lose” inches off of your waist, thighs, and arms. The process involves a mineral-based cleanse that is supposed to detoxify your body, helping you shed weight, reduce cellulite (fat near the surface of your skin), and tone and firm your skin almost instantly.

  2. 2
    Get a lipase body wrap. Lipase body wraps are another quick-slim beauty treatment that follow a two-step phase.
    • First, an enzyme wrap is applied to rid your body of fat tissue near the surface of the skin.
    • A second mineral wrap is then applied, designed to tighten and smooth your skin.
  3. 3
    Get a European body wrap. European body wraps are another potential option for spa services aimed at dropping inches off of trouble spots. This procedure is supposed to firm and tone skin, reduce the appearance of cellulite or stretch marks, and temporarily promotes weight loss.
  4. 4
    Get a hot body wrap. Heat-based body wraps are perhaps a more well-known spa treatment, designed both to detoxify your body and stimulate smooth, toned skin. The heat and massage involved in most heat or steam treatments is targeted at improving circulation and helping your body slim down quickly.
  5. 5
    Go to a sauna. Saunas may result in a loss of a pint of sweat in just a quarter of an hour.

    • You should hydrate by drinking a few glasses of water after spending time in a sauna to reduce the risk of dehydration.
    • Keep in mind that time in saunas must be limited, preferably to no more than one 15- to 20-minute session per day.
    • People with blood pressure or heart problems should not use saunas, nor should young children.[10]
  6. 6
    Get a colonic. Some spas offer colonic irrigation treatments, which involve physically flushing your colon with large amounts of water to remove fecal accumulation.
    • This process may help some people who suffer from bloating, gas, and constipation and claims to spur weight loss in some individuals.[11]
  7. 7
    Liposuction can shed pounds instantly. Liposuction is a surgical option for fast, targeted weight loss, generally only recommended for people with one or two specific areas of highly fatty tissue but otherwise relatively healthy body weight.[12]
    • Because it is a surgical procedure, it carries significant health risks and should only be performed by a licensed professional.

Healthy Eating Habits

Change general nutrition and lifestyle habits. Adopting a number of simple but significant dietary and behavioral changes can be enough to jump-start weight loss for many people. Combining the suggestions below with your short-term diet plan will enhance your chances of reaching your weight-loss goals faster and maintaining those results in the long-term.
  1. 1
    Develop a healthy and personalized meal plan. Figure out how much you should be eating by scheduling a consultation with a dietitian or a physician to discuss your weight loss goals, special dietary needs, current eating habits, and potential areas for improvement.
    • Choose meals that have a healthy balance of vegetables, fruits, whole grains, low-fat dairy, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein.
  2. 2
    Plan your meals in advance. This can help you incorporate more nutritious foods into your diet and limit your calorie intake.
  3. 3
    Determine your daily calorie needs. Your individual calorie needs will vary based on age, gender, height, and activity level. Knowing exactly how much your target daily intake is will help you stick to your diet.
    • Monitor the number of calories and grams of fat you consume each day and try not to exceed USDA guidelines.[13]
  4. 4
    Keep a food diary. Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week.
    • When possible, write down the number of calories in each food you eat as you eat it.
    • Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat.
    • Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.
    • Once you have done this, you should be able to estimate your typical daily calorie intake and compare it to your goal with an online calorie calculator.
  5. 5
    Identify your food triggers and plan accordingly. Careful planning can help you avoid trigger foods and empty calorie traps you may have identified in your food journal. If you don’t purchase these foods or if you plan meals in advance, you will be less likely to sabotage your diet when pressed for time.
  6. 6
    Watch your portion sizes. Look for healthy, delicious meal and snack ideas online or in cookbooks, and create a menu for the week. Make a list of what you'll need for these meals, and don't stray from your list when you get to the grocery store. Looking at market circulars can also give you ideas and even cut costs by buying weekly sale items and seasonal produce.
    • Incorporate appropriate portion sizes into your meal plan. For instance, a healthy snack of almonds and dried cranberries can turn into a huge calorie source if you don’t pay attention to quantities. Also, preparing pre-apportioned healthy snacks can help you avoid mindless overeating and can make it convenient to grab a healthy snack.
  7. 7
    Don’t skip meals. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, keeps your energy levels high, and may help you resist the urge of high-calorie snacks throughout the day. Plan to eat a snack or meal every 2 to 4 hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces unhealthy calorie binges or deviations from your meal plan.
  8. 8
    Select smart substitutes for unhealthy sources of fat, sugar, and calories. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie and high-fat foods and drinks for healthier alternatives can help you lose weight faster.
  9. 9
    Snack smartly. Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Avoid processed and packaged foods when possible, or buy snacks that have single-serving packets of 100 to 200 calories. Healthy and easy snacks include nuts, rice cakes, fresh or dried fruits, baby carrots, cherry tomatoes, and so on. Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition, but avoid fatty dressings or dips. Fruit provides a good source of soluble fiber, releasing energy more slowly and keeping you feeling full longer. Low-fat dairy products, such as yogurt or cheddar cheese, can also be healthy snacks in moderation. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.
  10. 10
    Sip on low-calorie 100% fruit juice, seltzer, or water instead of soft drinks, energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week[14]. If you eat salad frequently, try substituting a low-fat vinaigrette for your ranch or blue cheese dressing[15]. Similarly, cook with a tablespoon of olive oil instead of butter, for instance, or opt for skim milk instead of whole.
  11. 11
    Choose lean meats. Poultry and fish are naturally low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, which are beneficial to your health. Ask your butcher for lean cuts of beef or pork if you choose to buy them, and trim visible fat from meat before cooking. Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.
  12. 12
    Replace high-calorie side dishes with healthier alternatives. For instance, exchange cheesy pasta or mashed potatoes with steamed vegetables or salad.
  13. 13
    Drinking water instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day. Increasing your water intake can also help your body efficiently use nutrients, keep you energized, get the most benefit from your exercise routine, and feel full longer. If you can handle substituting water for all other drinks for a week, you can expect faster weight loss and see dramatic improvement in energy levels and even appearance very quickly.
  14. 14
    Avoid tempting grocery aisles. Avoid the areas in the grocery store that stock sodas, cookies, ice cream, pizzas, and other fattening and highly processed foods, so that you are less likely to purchase unhealthy options.
  15. 15
    Prepare your meals at home instead of buying fast food.

  16. 16
    The Mayo Clinic Diet[16]. This plan was developed by the world-renowned medical research and treatment clinic to jump-start weight loss and promote a long-term plan for healthy and sustainable weight loss. It advertises a possible weight loss of up to 10 pounds in the first week, although results slow afterwards. This is one of the few diet plans with immediate weight loss results that are healthy to maintain in the long-term. It focuses on breaking unhealthy habits, creating healthy habits, and learning to eat and exercise well for life.

Exercise More

Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. Small changes to your activity level can add up over the course of a day, and can start making an impact on your weight within as little as a week.
  1. 1
    Make time for exercise. By making time for exercise and other healthy, productive activities, you can avoid temptation to overeat.

    • Make chores exercise opportunities. Do your own gardening, wash your car to burn calories and get things done around the house.
    • Don't pick the most convenient parking spot. Park further from the entrance when you go shopping.
    • Take the stairs instead of the elevator.
  2. 2
    Be realistic about the type of exercise you can do when starting a new program.
    • Don’t be discouraged if you have to start out slowly; you can always adjust your routine as you gain skills and confidence.
    • Even short time intervals of circuit training that combine cardio and fat-burning activities can trim inches off of your waist, arms, and thighs in 2 weeks or less. Participants in Chris Freytag’s 2 week trial[17] lost up to 10 pounds and as many inches when tested by Prevention magazine readers, with up to 5 pounds lost in the first week after only 6 sessions of 20 minutes each. Many women’s and health magazines as well as personal trainers offer similar condensed workout routines designed to maximize weight loss and visible physical slimming within only a few days of beginning the regimen.
  3. 3
    Adopt a targeted exercise program.
    • Fat-burning cardio routines can help you lose fat quickly, while weight and resistance training can trigger your metabolism to use energy more efficiently.
    • Fat-burning exercise routines help you drop fat quickly by targeting fat loss. Having a healthy and balanced diet in combination with moderate fat-burning exercise is essential to prevent muscle loss. Try routines that are heavy on cardio. In order to lose a pound of fat, you must burn 3,500 calories. The most effective fat-burning routines contain short bursts of high-intensity workouts with interspersed periods of rest.[18] These are also called interval workouts.
  4. 4
    Variety in an exercise regimen is especially important, and can help both those who have reached a weight plateau and those who are just beginning the weight loss process stick with it.
  5. 5
    Choose workouts that require your entire body to exert an effort. This way, you work every muscle group and burn calories with more muscles at one time, like multi-tasking with your exercise.[19] For instance, combine a form of resistance training (try raising small dumbbells overhead as you work) with your arms while you jog or cycle with your legs.
  6. 6
    Perform low impact aerobic activities. Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy. Swimming is great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running typically burning even more calories with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
  7. 7
    Pump some iron. Resistance training, weight training, can help both men and women stay lean by building muscle and raising metabolism. Weight loss strategies that incorporate both aerobic and weight training boost calorie burn significantly. If you gain muscle, your body's resting metabolism (the amount of calories you burn when you're just sitting still) increases. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day. Weight training can also tone flabby “trouble” spots, giving the appearance of weight loss by simply tightening and slimming your body.
  8. 8
    Make exercise enjoyable. Choosing physical activities that you like to do will make you much more lucky to succeed at maintaining your exercise regimen.

    • Start a hobby that involves moving around a bit, even if it doesn't sound like "exercise." Gardening, building small projects, working on cars, or playing with animals are all great ways to burn calories.
    • Remember that games like volleyball, tennis, and even Frisbee can help you burn calories while having a blast, making exercise a social and fun activity you will want to enjoy everyday.
    • Find what you like and don’t be afraid to try new things. Many forms of exercise can help you reach your weight loss goals, even home-training programs such as Wii Fit, which guides you through yoga, aerobics, strength training, and balance exercises in the comfort of your own home.
    • For more adventurous athletes, programs such as P90-X can also provide dramatic weight loss benefits through exercise.
  9. 9
    Get enough rest. Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity.

    • Rest at least 24 to 48 hours between strength training sessions on the same muscle group (for instance, work out your biceps and abs on alternating days), and take one to two days off from exercising each week.
    • Know how much sleep you need, since sleep deficiency impairs your ability to lose fat.

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