A new diet fad arrives, another fades away. Should eating and dieting habits really be as fleeting as fashion trends? Let’s face it: The best weight-loss strategies are the ones that stand the test of time.
Here are 20 classic but effective weight loss tips that have proven to work again and again. These simple strategies may not be as sexy as the latest fad diet, but they’re guaranteed to never go out of style.
1. Do not skip breakfast
Eat breakfast. It’ll energize you for the day and keep your diet in check.
2. Take small bites, not big gulps
Use the three-bite rule with dessert: Have three small bites and put your fork down.
3. Keep your calories burning
During your workout, rest no more than 30 seconds between exercises. This will dramatically bump your calorie burn.
4. Avoid late-night snacks
Finish eating three hours before bedtime. Your metabolism slows down when you sleep so you shift from fat burning to fat storage.
5. Use weights
Increase the strength component of your workout. Adding lean muscle to your body not only tones, it also increases your metabolism.
6. Get enough sleep
Get six to eight hours of sleep a night. Without it, the appetite hormone ghrelin increases, which could result in weight gain. And schedule at least two three-minute breaks during the day to practice deep-breathing exercises. It will reduce the stress hormone cortisol, whichbuilds fat around your mid-section.
7. Bring your own lunch
Brown-bag it. According to a 2012 study in the Journal of the Academy of Nutrition and Dietetics, dieters who eat out for lunch even once a week lose 5 fewer pounds on average.
8. Start with vegetables
Eat in the right order. Eat vegetables first to naturally have more of them and ultimately eat fewer calories.
9. Eat snacks during the day
Eat every three to four hours so you’ll be equipped to say no to temptations.
10. Set a goal
Set a tangible goal with a firm deadline—for example, schedule an ‘after’ photo shoot. It will help you stay motivated.
11. Schedule a cheat day
Resist cravings by postponing indulging to a future day when you’re free to eat whatever you want.
12. Keep a journal
Women who keep a food journal lose six pounds more on average, according to a 2012 study in the Journal of the Academy of Nutrition and Dietetics.
13. Keep your arms moving
When you are doing a treadmill workout, add arm exercises with light weights to increase your calorie burn.
14. Never shop for groceries when you’re hungry
Always grocery-shop on a full stomach with a written list and a cart (heavy baskets trigger instant-gratification decisions, research shows).
15. Avoid soda
Put the soda down and step away. Regular soda drinking may make muscles less likely to burn fat.
16. Eat more fiber and protein
Enjoy so many nonstarchy vegetables, nuts, seeds, and lean proteins that you’re too full for anything else.
17. Skip the salt and fizz
Cut sodium and carbonation! Carbonation can bloat your stomach, making it appear distended for hours or even days! Sodium holds onto fluid.
18. Have a carb-free afternoon
No carbs after lunch is one of the hardest (rules) to follow. But if you follow this rule YOU WILL lose weight.
19. Know how much to eat
Add a zero to your weight and use that to figure how many calories you should have if you’re moderately active. If you weigh 140 pounds, aim to eat 1,400 calories.
20. Walk it off
Take a 15-minute walk after each meal to burn a quick 100 calories.