7 Non-Diet Tricks to Trim Down in 2015
The New Year is here! For many Americans this is the time to get serious about getting in shape. According to a survey conducted by Allianz Life Insurance Company, 49 percent of Americans have placed health and wellness as their most important focus for the year, up from 43 percent last year. So that you can make good on your healthy intentions this year, here are 7 science-backed strategies to help you shed pounds and keep them off all year long.
1. High-Intensity Interval Training
High-intensity interval training (HIIT) combines intense periods of work (ranging from 30 seconds to several minutes) with short recovery intervals (one to five minutes) for an increased calorie burn. It has also been shown to amplify weight loss and boost cardio fitness and metabolism. According to a 2011 study, just two weeks of HIIT improved aerobic capacity as much as six to eight weeks of endurance training. You don’t need any special equipment for a HIIT workout jumping jacks, jumping rope, plyometric jumps, push-ups, mountain climbers and burpees all fit the bill.
2. Ditch the Distractions
Love to watch TV, surf the Web or check your phone during meals? Distracted eating could leave you with extra padding. A small study found that that people ate significantly more cookies after they had eaten their lunch while watching television compared with those who ate their lunch while not watching television. People who eat while distracted are also less likely to recall their meals. To help your brain register fullness, focusing on your meal is essential. Strive to digitally detox during mealtimes: Turn off the TV, put the phone away (texting under the table still counts!) and move the iPad to another room. Instead, focus on sharing the tales of your day with your friends and family, light some candles and enjoy and be thankful for the delicious food in front of you.
3. Pump Up the Protein
Protein intake is key to getting toned and trim. What’s more, studies show that it’s the pattern of protein intake, not just the total daily protein amount, which can impact protein metabolism. Strive for 20 grams of protein at regular intervals throughout the day for the greatest effect to maintain or increase lean muscle mass (which can help you slim down). Avoid eating large amounts of protein at one sitting, as studies show that eating excess protein, specifically at night, can negatively affect insulin levels and thus slow our metabolism. Consider incorporating modest amounts of lean protein into meals and snacks think chicken, turkey, fish, beans, tofu and low-fat dairy. One way is to start your day with a protein-rich breakfast like a veggie frittata or almond butter on a whole-grain English muffin.
4. Overcome “Scale-itis”
Afraid to step on that scale? Don’t be. Studies show that people who weigh themselves on a regular basis (at least once per week) are more likely to keep their weight under control. Knowledge is power and what you don’t know may hurt your health. If you’re keeping track of your weight, you’re more likely to stop weight gain before it becomes a problem. And if you’ve lost weight, the scale is an invaluable tool for keeping the pounds from piling back on. Invest in a simple scale and weigh yourself at least once each week ideally in the morning before you’ve eaten. If you start to see upward changes (more than a couple of pounds), that’s your cue to boost your activity and examine your dietary patterns.
5. Find Fit Friends
Your friends could be making you fat! Obesity may be “socially contagious” because studies find that food choices, fitness habits and weight tend to be similar among friends. It may be a case of “birds of a feather feel better together” (even when they’re overweight or obese). In a study that spanned 32 years and included more than 12,000 people, researchers found that participants were 57 percent more likely to be obese if a close friend was obese. In fact, weight was more closely linked to social networks than family — meaning that friends trump genetics when it comes to obesity. The good news is that healthy habits (and weight) are as socially contagious as poor habits. Make sure your social network isn’t keeping you from your health goals.
6. Get Your Rest
The term “hangry” was coined for a reason. Lack of sleep makes us tired, causes those dreaded mood swings and increases our appetite by disrupting hunger and fullness hormones. In one study that looked at the link between nighttime sleep duration and Type 2 diabetes over an 11-year period, obesity rates increased in people who had fewer hours of sleep. Another study found that sleep-deprived individuals eat, on average, 300 calories more each day. While this might sound like a trivial amount, those 300 extra calories can add up quickly. Keep your hunger hormones in check by aiming for seven to eight hours of sleep each night.
7. Eat Your Calories, Don’t Drink Them
Drinking sugary beverages like soda and juice is closely linked to obesity and other adverse health conditions, including diabetes and heart disease. What’s more, sugary beverages are a double diet disaster: They are loaded with empty calories that don’t even help us feel full. Studies indicate calories that are eaten help you feel full and satisfied, while those that you drink don’t signal the same level of fullness to your stomach and brain. Research shows that American adults drank an estimated average of 150 calories per day of sugar-sweetened beverages during 2009 and 2010, with regular soda and fruit drinks being the most popular. Replace sugary drinks with plain water, seltzer with a splash of lemon or fresh-brewed herbal tea. If you must have a little sweetness, add a quarter cup of 100-percent fruit juice to plain seltzer.
From Livestrong
1. High-Intensity Interval Training
High-intensity interval training (HIIT) combines intense periods of work (ranging from 30 seconds to several minutes) with short recovery intervals (one to five minutes) for an increased calorie burn. It has also been shown to amplify weight loss and boost cardio fitness and metabolism. According to a 2011 study, just two weeks of HIIT improved aerobic capacity as much as six to eight weeks of endurance training. You don’t need any special equipment for a HIIT workout jumping jacks, jumping rope, plyometric jumps, push-ups, mountain climbers and burpees all fit the bill.
2. Ditch the Distractions
Love to watch TV, surf the Web or check your phone during meals? Distracted eating could leave you with extra padding. A small study found that that people ate significantly more cookies after they had eaten their lunch while watching television compared with those who ate their lunch while not watching television. People who eat while distracted are also less likely to recall their meals. To help your brain register fullness, focusing on your meal is essential. Strive to digitally detox during mealtimes: Turn off the TV, put the phone away (texting under the table still counts!) and move the iPad to another room. Instead, focus on sharing the tales of your day with your friends and family, light some candles and enjoy and be thankful for the delicious food in front of you.
3. Pump Up the Protein
Protein intake is key to getting toned and trim. What’s more, studies show that it’s the pattern of protein intake, not just the total daily protein amount, which can impact protein metabolism. Strive for 20 grams of protein at regular intervals throughout the day for the greatest effect to maintain or increase lean muscle mass (which can help you slim down). Avoid eating large amounts of protein at one sitting, as studies show that eating excess protein, specifically at night, can negatively affect insulin levels and thus slow our metabolism. Consider incorporating modest amounts of lean protein into meals and snacks think chicken, turkey, fish, beans, tofu and low-fat dairy. One way is to start your day with a protein-rich breakfast like a veggie frittata or almond butter on a whole-grain English muffin.
4. Overcome “Scale-itis”
Afraid to step on that scale? Don’t be. Studies show that people who weigh themselves on a regular basis (at least once per week) are more likely to keep their weight under control. Knowledge is power and what you don’t know may hurt your health. If you’re keeping track of your weight, you’re more likely to stop weight gain before it becomes a problem. And if you’ve lost weight, the scale is an invaluable tool for keeping the pounds from piling back on. Invest in a simple scale and weigh yourself at least once each week ideally in the morning before you’ve eaten. If you start to see upward changes (more than a couple of pounds), that’s your cue to boost your activity and examine your dietary patterns.
5. Find Fit Friends
Your friends could be making you fat! Obesity may be “socially contagious” because studies find that food choices, fitness habits and weight tend to be similar among friends. It may be a case of “birds of a feather feel better together” (even when they’re overweight or obese). In a study that spanned 32 years and included more than 12,000 people, researchers found that participants were 57 percent more likely to be obese if a close friend was obese. In fact, weight was more closely linked to social networks than family — meaning that friends trump genetics when it comes to obesity. The good news is that healthy habits (and weight) are as socially contagious as poor habits. Make sure your social network isn’t keeping you from your health goals.
6. Get Your Rest
The term “hangry” was coined for a reason. Lack of sleep makes us tired, causes those dreaded mood swings and increases our appetite by disrupting hunger and fullness hormones. In one study that looked at the link between nighttime sleep duration and Type 2 diabetes over an 11-year period, obesity rates increased in people who had fewer hours of sleep. Another study found that sleep-deprived individuals eat, on average, 300 calories more each day. While this might sound like a trivial amount, those 300 extra calories can add up quickly. Keep your hunger hormones in check by aiming for seven to eight hours of sleep each night.
7. Eat Your Calories, Don’t Drink Them
Drinking sugary beverages like soda and juice is closely linked to obesity and other adverse health conditions, including diabetes and heart disease. What’s more, sugary beverages are a double diet disaster: They are loaded with empty calories that don’t even help us feel full. Studies indicate calories that are eaten help you feel full and satisfied, while those that you drink don’t signal the same level of fullness to your stomach and brain. Research shows that American adults drank an estimated average of 150 calories per day of sugar-sweetened beverages during 2009 and 2010, with regular soda and fruit drinks being the most popular. Replace sugary drinks with plain water, seltzer with a splash of lemon or fresh-brewed herbal tea. If you must have a little sweetness, add a quarter cup of 100-percent fruit juice to plain seltzer.
From Livestrong
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