weight loss
Get More Sleep to Lose Weight
Lack of sleep may be keeping weight on you! New research suggests that people who don’t get enough sleep tend to weigh more. Researchers found that too little sleep triggers a hormone that causes cravings and decreases a hormone that tells you to stop eating. So be sure to get your zzzz’s.
Practice Interval Training
To lose more weight and train your heart, practice interval training. Start by walking for two minutes, then jogging for one minute, or set the treadmill at a higher angle to simulate walking up a hill. Experts say that alternating the intensity of your workout this way burns more calories to help you shed pounds faster.
Strength Training Leads to Weight Loss
According to a University of Memphis study, squats and other large muscle strength-building exercises like lunges, rowing, and overhead presses are as useful a tool for weight loss as cardiovascular exercises, like cycling or running. This may be because while cardio burns more calories, strength-training builds muscle and muscle burns more calories than body fat.
Daily Weigh-Ins Help Prevent Weight Gain
If you have recently lost weight and are looking to keep it off, don't avoid the scale. A study published in the New England Journal of Medicine found that people who weighed themselves daily were less likely to gain weight back than those who read a newsletter about diet and exercise.
Eat Cherries for Your Heart
In earlier animal studies, cherries were found to lower total cholesterol and triglycerides and to promote weight loss. Now a new study at the University of Texas Health Science Center shows they are high in melatonin, a natural sleep aid, which is important because inadequate sleep has been tied to an increased risk of heart disease.
Eating a Hearty Breakfast Can Be Healthy
New research suggests a breakfast that includes protein, carbohydrates, and a bit of fat can lead to weight loss by lessening cravings and hunger for the rest of the day. In the study, women who ate a big breakfast lost 21 percent of their body weight after 8 months, compared with 4.5 percent for women who ate a small breakfast.
Write Every Bite
Research shows that dieters who write down what they eat lose more weight than those who don’t. Try keeping a food record and you’ll see: Writing down what you eat, as you eat it, makes you feel accountable for your choices and more likely to make heart healthy choices. It also helps you track your habits and make adjustments in your eating and activity level during the day.
Change Up Your Routine to Avoid Overeating Triggers
For many people, overeating becomes routine in certain situations – like watching TV or eating in a restaurant. Think about scenarios when you tend to overeat and make changes to break the habit. For instance, if you tend to nibble mindlessly while watching TV, try watching while knitting to keep your hands busy.
Lose the Diet Soda to Lose Weight
Researchers at Perdue University believe the artificial sweeteners in diet sodas may disrupt your body’s ability to “count” calories based on taste. The result: You end up overeating. In fact, diet soda drinkers may be more likely to gain weight than those who drink regular sugared soda.
Drink More Water to Weigh Less
Did you know that more than 66 percent of your body weight is nothing but water? Water also plays a vital role in weight control—it helps you to feel full and has zero calories. Drink at least eight 8-ounce glasses of water a day for good health. If you need some flavor, try a squirt of lemon or lime or a splash of cranberry juice.
Subscribe
4701 Willard Ave., Suite 223, Chevy Chase, MD 20815 301.718.8033 1.888.718.8033