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Title : Weight Loss For Women: 10 Painless Ways to Lose Weight & 26 Weight Loss Tips That Are Actually Evidence-Based - Catherine's Blog
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Weight Loss For Women: 10 Painless Ways to Lose Weight & 26 Weight Loss Tips That Are Actually Evidence-Based - Catherine's Blog

10 Painless Ways to Lose Weight

Easy weight loss tips you can slip into your everyday life.
By Wendy C. Fries
WebMD Weight Loss Clinic-Feature Reviewed by Michael W. Smith, MD
WebMD Feature Archive
Painless weight loss? If you're desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there's nothing pain-free about it.

Yet while eating healthier and slipping in exercise does take some work, it really doesn't have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.

WebMD spoke to weight loss experts and everyday people who've figured out a few painless ways to lose weight -- and keep it off. Here are their top tips on how to lose weight without sweating it too much.

1. Add, Don't Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

2. Forget About Working Out

If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

"There's some truth to that," Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...

3. Go Walking

Walking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."

No sidewalks in your neighborhood? Try these tips for slipping in more steps:

• Trade your power mower for a push version.
• Park your car at the back of the lot.
• Get out of the office building and enjoy walking meetings.
• Sweep the drive or rake the leaves instead of using a leaf-blower.
• Get off the bus a few stops earlier.
• Hike the mall, being sure to hit all the levels.
• Take the stairs every chance you get.
• Sign up for charity walks.
• Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

4. Lighten the Foods You Already Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

And while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.

Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water!

Source : http://www.womansday.com/health-fitness/g5/10-incredible-weight-loss-transformations-99576/?slide=4

5. Because Hydration Helps -- Really!

Down some water before a meal and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. � I don't just hog everything, since I'm not so hungry."

Magee, who also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for the compulsive snacker it's a great idea to keep no-calorie beverages at hand "as a way to keep your mouth busy and less likely to snack on junk food."

Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means "I can exercise more, and longer, than if I don't drink water."

6. Share and Share Alike

With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.

"When we go out, I often share a meal with my wife," Anthony tells WebMD. "We've been known to split a dessert, even a pint of beer. That way, we don't feel stuffed, and we save some money."

You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?

"When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group," says Grotto. "The community, the partnership, whether online or in person, it really helps."

Twice the motivation, without twice the effort -- a steal of a deal.

7. Tune In, Tone Up

The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?

Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.

During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.

It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.

8. Size Matters

Eating less without feeling denied is as close as your dinnerware.

That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you alreadyhave more.

"People go by physical cues," when they eat, Grotto tells WebMD. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it."

And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

9. Get Involved, or at Least Get to the Table

When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "I eat more if I'm bored," says Virginias, "especially if I'm eating in front of the TV."

So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.

For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.

Already busy enough? Then at least eat your meals at the table. "The TV is distracting, and I'm just not conscious of eating," Virginias tells WebMD. "Once I'm at the table, with a place setting, I'm much more aware of what I'm eating."

10. Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time.

That's the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds -- and kept it off for at least two years -- maintaining that weight loss required less effort as time went on.

So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.

Credit By: http://www.webmd.com/women/features/weight-loss-tips

26 Weight Loss Tips That Are Actually Evidence-Based

The weight loss �industry� is full of myths.

People are being advised to do all sorts of crazy things, most of which have no evidence behind them.Over the years, however, scientists have found a number of strategies that seem to be effective.Here are 26 weight loss tips that are actually evidence-based.

1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss, and this is true.

Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories (1, 2).

One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight (3).

2. Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.

Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat (4, 5).

If you can�t eat eggs for some reason, then that�s fine. Any source of quality protein for breakfast should do the trick.

3. Drink Coffee (Preferably Black)

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits.

Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29% (6, 7, 8).

Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.

4. Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.

Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning (9, 10).

Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight (11, 12).

5. Cook With Coconut Oil

Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats.

These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day (13, 14).

Keep in mind that this is not about adding coconut oil on top of what you�re already eating, it is about replacing some of your current cooking fats with coconut oil.

6. Take a Glucomannan Supplement

A fiber called glaucoma has been shown to cause weight loss in several studies.

This is a type of fiber that absorbs water and �sits� in your gut for a while, making you feel more full and helping you eat fewer calories (15).

Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don�t (16).

7. Cut Back on Added Sugar

Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it.

Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others (17, 18, 19).

If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.

8. Eat Less Refined Carbs

Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21, 22).If you�re going to eat carbs, make sure to eat them with their natural fiber.

9. Go on a Low Carb Diet

If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.Numerous studies show that such a diet (or �way of eating�) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time (23, 24, 25).

10. Use Smaller Plates

Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work (26).

11. Exercise Portion Control or Count Calories

Portion control (eating less) or counting calories can be very useful, for obvious reasons (27).

There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight (28, 29).

Anything that increases your awareness of what you are eating is likely to be useful.

12. Keep Healthy Food Around in Case You Get Hungry

Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hardboiled egg (or two).

13. Brush Your Teeth After Dinner

Although I�m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won�t be as tempted to have a late-night snack.

14. Eat Spicy Foods

Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly (30, 31).

15. Do Aerobic Exercise

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease (32, 33).

16. Lift Weights 

One of the worst side effects of dieting, is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode (34, 35).

The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass (36, 37).Of course, it�s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.

17. Eat More Fiber

Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term (38, 39).

18. Eat More Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for weight loss.They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.Studies show that people who eat vegetables and fruits tend to weigh less (40). These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.

19. Chew More Slowly

It can take a while for the brain to �register� that you�ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss (41, 42).

20. Get Good Sleep

Sleep is highly underrated, but it may be just as important as eating healthy and exercising.Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43).

21. Beat Your Food Addiction

A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food addiction (44).If you suffer from overpowering cravings and can�t seem to get your eating under control no matter how hard you try, then you may be a food addict.In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.

22. Eat More Protein

Protein is the single most important nutrient when it comes to losing weight.Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day (45, 46, 47).One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half (48).This is the single most important tip in the article.Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.

23. Supplement With Whey Protein

If you struggle to get enough protein in your diet, taking a supplement can help.One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass (49).

24. Don�t Drink Calories, Including Sugary Soda and Fruit Juices

Sugar is bad, but sugar in liquid form is even worse (50). Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving (51).Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke (52). Eat whole fruit, but use fruit juice with caution (or avoid it altogether).

25. Eat Whole, Single Ingredient Foods (Real Food)

If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods.These foods are naturally filling, and it�s very difficult to gain weight if the majority of your diet is based around them.Keep in mind that real food doesn�t need a long list of ingredients, because real food IS the ingredient.

26. Don�t �Diet�, Eat Healthy Instead

One of the biggest problems with �diets,� is that they almost never work in the long term.If anything, people who �diet� tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain (53).Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.

Weight loss should follow as a natural side effect.

Source & Credit By : http://authoritynutrition.com/26-evidence-based-weight-loss-tips/

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