We are a society of do-ers. Especially when it comes to weight loss. It’s the ultramarathoners, the uber-vegans, the cleansers, the Crossfitters and the calorie-counters that keep the weight off.
Diets are tough! And if your journey’s not marked by blood, sweat and
tears, you’re probably doing it wrong. Or so the diet and fitness
industry would have you believe. But we’re here to assure you that
working towards a weight loss goal doesn’t have to be difficult. These
11 simple tweaks can help the laziest of dieters drop serious pounds
without lifting a finger. You'll even
lose weight by eating.
So stay in your PJs, throw on some cartoons, and feel smug about your
slim-slacker status, while the rest of them slave away on the treadmill.
There’s no wrong way to eat a Reese’s—as long as you have a way
that’s yours. Feasting rituals, research suggests, are a form of
“mindful eating,” which has the power to make food more pleasurable, and
may help prevent overeating. Pleasure, according to research published
in the journal
Trends in Endocrinology and Metabolism,
catalyzes the relaxation response, promoting parasympathetic and
digestive activities. In other words, you’ll metabolize dessert faster
if you really, really enjoy eating it. In one study, participants who
were assigned to eat a chocolate bar in accordance with a particular
breaking and unwrapping ritual found the candy much more enjoyable—and
even more flavorful—than a group who ate the bar informally.
Are you really hungry, or are you actually just thirsty? A study in the journal
Physiology & Behavior
suggests people inappropriately respond to thirst over 60 percent of
the time by eating instead of drinking. Even if you’re not hankering for
a thirst-quencher, preloading meals with plain ol’ calorie-free water
can shave hundreds of calories from your daily intake. And if plain
water sounds boring, you can add some practically calorie-free fresh
citrus to create a health-boosting (and flavorful!)
detox water. A study published in the journal
Obesity
found that people who drank two cups of water before eating consumed 75
to 90 fewer calories over the course of a meal than they would
otherwise. This may simply be because water is filling, but researchers
note the added H20 may well be displacing calories otherwise spent on
calorie-laden beverages.
Out of sight, out of mouth? Simply reorganizing your pantry's “top
hits” could translate into serious calorie savings, according to
researchers at Google. A study, conducted at the search engine’s New
York office dubbed “Project M&M” found that placing chocolate
candies in opaque containers as opposed to glass ones, and giving
healthier snacks more prominent shelf space, curbed M&M consumption
by 3.1 million calories in just seven weeks. A similar study published
in the
Journal of Marketing found that people are more likely
to overeat small treats from transparent packages than from opaque ones.
Diet experts even swap by this tip. Check out the rest of their
strategies in the Eat This, Not That exclusive story
Diet Experts Reveal Their #1 Weight Loss Tip.
Finishing a meal with grind of black pepper and a sprinkling of fresh herbs isn’t just très gourmet, it’s a double-duty
weight loss trick.
Recent studies suggest piperine, a powerful compound found in black
pepper, has the profound ability to decrease inflammation and interfere
with the formation of fat cells, resulting in a decrease in waist size,
body fat, and cholesterol levels. As for fresh herbs, a study in the
journal
Flavour found participants ate significantly less of a
wildly aromatic dish than a mildly scented variety. Adding herbs and
sodium-free spice blends
is an easy take advantage of sensory illusion that you’re indulging in
something rich—without adding any fat or calories to your plate.
Hey hottie with a body! Don’t eat more than 1300 cals 2day! … A recent study published online in
Health Promotion Practice
found that people who received weekly text reminders of their daily
“calorie budget” and motivational emails made healthier meal and snack
choices. Solicit a friend to regularly remind you of your diet goals, or
take matters into your own hands; set up labeled alarms on your
smartphone, so when 6 a.m. rolls around, it’s:
You make 1300 cals-a-day look so good!
Rocking out to your favorite upbeat tunes while you grocery shop may
keep unwanted items out of your cart. According to a well-cited study by
Ronald Milliman in the
Journal of Marketing, supermarkets
intentionally play slow, calming music to reduce turnover. That
translates to 38 percent more time in the store, and an additional 29
percent more food in your cart. Stay jazzed and focused with music that
puts some pep in your step!
Hara hachi bu is a Japanese expression that means “Eat until
80% full,” which, if you put the advice to practice at every meal,
translates roughly to a 300 calorie-per-day saving for the average
American. It can take up to 30 minutes for the body to register satiety
signals, according to research, so consider using chopsticks to slow
your pace and feel your fullness. According to a restaurant study
published in the
American Journal of Preventive Medicine, healthy-weight customers were nearly 3 times more likely to use chopsticks than obese customers.
Bust your gut with gut-busting laughter. A genuine belly laugh may
cause a 10 to 20 percent increase in basal metabolic rate, according to a
study published in the International Journal of
Obesity—which
translates to a 40 to 170-calorie burn for every 10-15 minute giggle
fest. Laugh your way through a 2-hour comedy every day this week, and
lose at least 3.5 pounds by the end of the month! Who’s laughing now?
(Pair this trick with a big glass of water to double down on metabolism
boosters. They're two of our
6 Ways to Boost Your Metabolism.)
Americans are serial snackers. In fact, about two-thirds of adults
snack at least twice a day, according to a study by the U.S Department
of Agriculture—a habit researchers associate with accumulation of belly
fat. But you don’t have to go snackless to snack less. Just watch the
clock. A study published in the
Journal of the American Dietetic Association
found that mid-morning snackers tended to consume more throughout the
day than afternoon snackers. Afternoon snackers, on the other hand, tend
to choose good snacks. Afternoon munching was associated with a slightly higher intake of filling fiber and fruits and vegetables.
Forget the suit and tie, leave the heels at home, and take advantage
of every casual Friday. A study by The American Council on Exercise
suggests casual clothing, as opposed to conventional business attire,
can increase physical activity levels in our daily routines.
Participants in the study took an additional 491 steps, and burned 25
more calories, on days they wore denim than when wearing traditional
suit wear. That may sound trivial, but the calories add up! Researchers
say keeping it casual just once a week could slash 6,250 calories over
the course of the year—enough to offset the average annual weight gain
(0.4 to 1.8 pounds) experienced by most Americans. (Find out how else
you can
Lose Weight Before Breakfast.)
The best piece of exercise equipment for the lazy dieter? The bed.
No, you can’t lovemake your way lean. You can absolutely sleep your way
to slender, though. In fact, getting enough
quality sleep is crucial for healthy weight loss.
A recent study found sub-par sleep could undermine weight loss by as
much as 55 percent! Inadequate or broken sleep can throw
hunger-regulating hormones out of balance. Ghrelin, the “I’m hungry”
hormone, shoots up; leptin, the “I’m full!” hormone, decreases. The
result? You’re hungrier,
hangrier, and you eat more food.
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