19 Weight-Loss Secrets From Around the World

Thailand

Spice it up

Thai food is among the spiciest in the world. Hot peppers raise your metabolism, but the real benefit of food with a little zing is that it slows your eating, says James Hill, PhD, past president of the American Society for Nutrition. "Americans eat too fast," he says. "By the time your body signals that it's full, you've overeaten. Eating slower is a good weight-loss strategy, and making food spicier is an easy way to do it."

United Kingdom

Downsize the supersizing

If you walk into a McDonald's in London, the clerk won't ask if you'd like to "supersize" that. This option was discontinued in the U.K. after it accounted for less than 0.1% of sales. The Brits prefer smaller portions—perhaps a lingering vestige of the frugality instilled by World War II rationing, says Simon Hartley, executive editor of Reader's Digest U.K.

In the United States, McDonald's has backed off supersizing too. But a large Coke here still contains 100 calories more than one in the U.K., and there's no such thing as a Double Quarter Pounder with Cheese in Great Britain. Take the hint: Who really needs to eat a half-pound of meat at a sitting?

Brazil

Serve a side of rice and beans

All that shaking at Carnaval isn't the only body-friendly habit in Rio; Brazilians stay slim by enjoying this traditional dish with just about every meal, says Sergio Charlab, editor of Reader's Digest Brazil.

A study in the journal Obesity Research found that a diet consisting primarily of rice and beans lowers the risk of becoming overweight by about 14% when compared with typical Western fare. That's because it's lower in fat and higher in fiber, which is thought to stabilize blood sugar levels. It may be counter-intuitive, but a diet full of beans equals a beach-ready body.

Indonesia

Try fasting once in a while

Islam, this country's leading religion, encourages periodic fasting—no food or drink from dawn to dusk. Others in Indonesia practice mutih, which allows only water and white rice.

Although experts don't recommend fasting for weight control, fasting in moderation can break patterns of mindless eating, says Hill, of the American Society for Nutrition. "Most Americans never get hungry," he points out. "We've eaten the next meal before we've entirely digested the last one." No need for strict abstinence to get these psychological benefits—try just cutting your calories in half for a day

Poland

Eat at home more often than you eat out

Poles typically spend only 5% of their family budget on eating out. According to U.S. Department of Agriculture statistics, the average American family spends 37% of its food dollars at restaurants and fast-food joints.

To save money and pounds, start tracking how often you eat out and how much you spend each month, and gradually cut back. "People who don't cook at home tend to eat less healthy food and be heavier than people who do," says journalist and activist Michael Pollan. "In fact, the collapse of cooking in a society tracks very closely its rise in obesity."

Germany

Eat your breakfast

An impressive 75% of Germans eat breakfast daily (compared with just 44% of Americans). They're not grabbing Egg McMuffins either; they're sitting down to fruit and whole-grain cereals and breads.

Nutritionists have been advising people not to skip breakfast for years, but recent studies give a better picture of its importance. In one, British researchers discovered that if you haven't eaten breakfast, your brain's reward center will light up more vividly when you see a high-calorie food—making you more likely to indulge. Finally, a scientific explanation for that irresistible urge to pull into Dunkin' Donuts.

 

Netherlands

Swap the gas pedal for the bike pedal

Bikes (18 million) outnumber people (16.5 million) in the Netherlands. But unlike Americans—most of whose two-wheelers languish in basements and garages—54% of Dutch bike owners use them for daily activities, such as shopping and traveling to work.

The average Dutchman pedals 541 miles per year. Traffic lights in parts of Amsterdam are even synchronized to bike speed. Try using your bike to commute one day or just for errands close to home. If you're of average size and pedaling at a moderate pace, you can burn around 550 calories per hour.

Switzerland

Try a bowl of muesli

Muesli is a porridge or cereal made from oats, fruit, and nuts, each of which has been linked to better health and weight control. It was developed by a Swiss physician more than a hundred years ago to nourish hospital patients, but the Swiss eat it for breakfast or as a light evening dish.

Muesli's fiber makes it slow to digest, keeping you feeling full longer. Read the label carefully, though: Sugar content can vary from 2 to 14 grams per serving.

Russia

Carve out a dacha plot

Country houses, or dachas, where 51% of city folk spend vacations and summer weekends, almost always feature a garden.

Russians grow their own vegetables and fruits and preserve and can what they grow. That makes their diet more nutritious. And "there's not much you can grow in a garden that will make you fat," notes Hill.

Malaysia

Turn up the turmeric

This spice, a key ingredient in curries, grows wild in Malaysian jungles. One of its chief components is a substance called curcumin, which may turn out to be a potent fat fighter.

A recent Tufts University study found that mice fed a high-fat diet with small amounts of curcumin gained less weight than did other mice given similar but curcumin-free meals. Researchers think the ingredient suppresses the growth of fat tissue and increases fat-burning. Try some in your next stir-fry.

France

Sit long, talk lots

The French excel at the leisurely family meal. On average, 92% of French families dine together nightly, compared with 28% of American families.

"For the French, eating is the event of the day," says Fred Pescatore, MD, president of the International & American Associations of Clinical Nutritionists. "For us, it's something we do before heading out to do something else."

Lengthy meals actually encourage less eating, Dr.Pescatore says: Conversation slows down the fork and gives you time to realize you're full.

Hungary

Crunch more pickles

Hungarians like things pickled—and not just cucumbers but bell peppers, cabbage, and tomatoes. These tart treats can help keep you thin, probably because of the vinegar that pickles them.

Growing evidence suggests that acetic acid, the main component of vinegar, helps reduce blood pressure, blood sugar levels, and the formation of fat. Pickles aren't your thing? Swap your ranch salad dressing for oil and vinegar.

South Africa

Sip some rooibos tea

Enjoyed throughout the country, rooibos tea is more robust than green tea, and because it's naturally sweet, it needs no sugar. Ditching your daily Frappuccino for a cup of rooibos—Starbucks now sells it—could save you thousands of calories per month.

"Tea-drinking cultures generally have lower rates of obesity," says Dr. Pescatore. "That may be from special compounds, such as catechins, that certain teas contain, or it may simply be that we often think we're hungry when we're really dehydrated."

Norway

Take a Sunday family tour

It's a deeply rooted Norwegian habit: On Sunday, everyone from toddlers to grandparents heads out to hike (in summer) or cross-country ski (in winter). Compare that with the typical American household, where the only Sunday expedition is from the fridge to the football game on TV.

Start a Nordic tradition in your house. At halftime, shoo everyone outdoors for a walk around the neighborhood.

India

Get yourself all twisted up

Most Americans respect yoga's stress-busting and flexibility-enhancing power, but not many realize it facilitates weight loss. In fact, a recent study found that yoga devotees have a lower body mass index (BMI) than other exercisers do.

There are probably multiple reasons. Yoga is best done on an empty stomach and can build muscle (depending on your preferred poses), which boosts your metabolism. And it encourages mindfulness, which includes paying attention to whether you feel full

Japan

Perfect the power nap

In this on-the-go country, many people take time for a daily 20- to 30-minute nap, says James Maas, PhD, a sleep researcher at Cornell University and the author of Power Sleep.

There's increasing evidence that chronic sleep deprivation raises the risk of weight gain. Maas blames two hormones: leptin, which helps the brain sense when you're full, and ghrelin, which triggers hunger. The less sleep you get, the lower your leptin levels-and the higher your ghrelin. "Many people think they're hungry when they're actually sleepy," Maas says. "Instead of a snack, they need some shut-eye."

Mexico

Make the midday meal the biggest

Instead of ingesting the bulk of the day's calories in the evening, as most Americans do, Mexicans traditionally eat their biggest meal between 2 and 4 p.m. If you eat less at night, you'll wake up hungrier and eat a bigger breakfast, which facilitates weight control.

As a general fat-fighting rule, try to get the bulk of your daily calories at breakfast and lunch.

Finland

Take up nordic walking

This is one of the Finns' favorite outdoor activities. It's not as exotic as it sounds: All that's required is a pair of inexpensive, lightweight walking poles. Holding these in your hands aids balance, which is great if you're older or if you're on slippery terrain.

Even better: Because they make you use muscles in your shoulders, arms, and torso, the poles transform walking into a total-body workout that burns 20% more calories, according to a study at the Cooper Institute in Dallas. Winter or summer, it's a simple way to derive more fat-reducing benefit from your regular walk.

Netherlands, Again

Swallow more herring

The Dutch down about 85 million of these slippery fish per year—raw. That's about five for every person in the country (and five more than eaten here). They're pickled, then served unadorned as snacks or in soft buns with onions and gherkins for lunch.

Oily fish like herring is slimming for a few reasons, says Dr. Pescatore, author of The Hamptons Diet. It contains lots of omega-3 fatty acids, which reduce levels of the stress hormone cortisol—and cortisol is known to increase the amount of fat deposited around your middle.

What's more, lunching on herring or canned sardines guarantees you'll ingest far fewer calories than you would if you eat a burger or even fish sticks. Just don't forget the breath mints.

I hope these tips really help you guys out with your weight loss journeys or if you just want to lose a few kilos. There are some fantastic tricks from other cultures in here that I think we can really learn from and implement. Let me know what you guys think in the comments below.

Source
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Losing weight guide

If you’re overweight, losing weight will bring you a range of important health benefits. The key to success? Making realistic changes to your diet and level of physical activity that can become a part of your daily routine.

Losing weight can bring you a range of important health benefits.

 

This guide can help you to start your journey towards a healthy weight.

Commit to change

Modern life can make it easy to eat and drink more than we realise and do little physical activity. The result is often weight gain.
To lose weight, we need to change our current habits. This can mean eating less even when eating a healthy, balanced diet and getting more active.
Drastic fad diets and exercise regimens that result in rapid weight loss are unlikely to work for long, because these kinds of lifestyle changes can’t be maintained. Once you stop the regime, you’re likely to return to old habits and regain weight and in some cases put on even more.
Instead, choose diet and physical activity changes that you can make a part of your daily routine, and stick to for life.

Ready to get started?

Do today

You can take five actions today that will start your journey towards a healthy weight:

• If you haven’t already, check your body mass index (BMI). BMI is often used to determine if a person is underweight, overweight or within a healthy weight range. If your BMI is in the overweight range, aim to achieve a weight that puts your BMI in the healthy range. If it is in the obese range, aim to lose between 5% and 10% of your starting weight. Having lots of muscle may put your BMI in the unhealthy range, even if you have little body fat. However, this will not apply to most people.
• Now take the next snack you plan to have and swap it for something healthier. Many common snacks, such as sweets, chocolate, biscuits and chips, are high in fat and sugar and supply calories that we don’t need. Today, swap your mid-morning or mid-afternoon snack for a piece of fruit, a fruit bun or a slice of fruit loaf with a low-fat spread. Aim to do the same every day; you’ve adopted your first weight loss habit.
• Try to swap drinks that are high in calories for drinks that are lower in fat and sugars. Swap a sugary soft drink for a sparkling water with a slice of lemon. Don’t forget that alcohol is also high in calories, so cutting down could help you to control your weight.
• Next, find a way to fit just one extra walk into your day. Fast walking is a way to burn calories, and you can often fit it into your daily routine. You might walk to the shops during your lunch break, or get off the bus one stop early on the way home and walk the rest of the way. Commit to this and you’ve adopted your second habit. Ideally, you should aim to walk 10,000 steps a day; it’s not as many as it sounds.
• Last, think about your breakfast tomorrow morning. Can you make it healthier, using the foods you already have at home?

 

Do this week

There are four actions you can take this week:

• First, plan a healthy weekly shop. Healthy, balanced meals are key to a healthy weight, and eating a balanced diet often starts with having the right foods at home. At the supermarket look out for fresh foods and healthier options.
• Everyone likes a treat occasionally, like a pizza or a takeaway. So this week, swap your treat for a healthier, home-made alternative as you can make lower calorie versions of many takeaway foods at home. If you do order in, choose healthier options.
• Next, commit to one more way to increase your level of physical activity. The right amount of physical activity for you depends on your age. It’s recommended that adults between 19 and 64 get at least 150 minutes of moderate-intensity aerobic physical activity – such as fast walking or cycling – per week. You may need to do more to lose weight.
• Last, identify this week’s danger zones. These are times when you might find yourself eating lots of foods that are high in fat and sugar, perhaps because you are eating out or simply because you’re tired or stressed. Plan ahead, so that you can limit those foods. But don’t be too strict; an indulgence from time to time is fine.

Sources
Sources: NHS Choices, UK (Start losing weight), Weight Watchers (What’s your BMI and 10% Goal)
http://www.healthdirect.gov.au/losing-weight-guide 

Best Diet Tips Ever -- 22 Ways to Stay on Track

Tip No. 1: Drink plenty of water or other calorie-free beverages.

Before you tear into that bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed. If plain water doesn't cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea

Tip No. 2: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream.

Tip No. 3: Enjoy your favorite foods.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favorite foods -- the key is moderation.

 

Tip No. 4: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you'll lose weight. But when you're hungry all the time, eating fewer calories can be a challenge. "Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD. She recommends dividing your daily calories into smaller meals or snacks and enjoying most of them earlier in the day -- dinner should be the last time you eat.

Tip No. 5: Eat protein at every meal.

Protein is the ultimate fill-me-up food -- it's more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks.

 

 

Tip No. 6: Spice it up.

Add spices or chilies to your food for a flavor boost that can help you feel satisfied. "Food that is loaded with flavor will stimulate your taste buds and be more satisfying, so you won’t eat as much," says American Dietetic Association spokeswoman Malena Perdomo, RD. When you need something sweet, suck on a red-hot fireball candy. It's sweet, spicy, and low in calories.

Tip No. 7: Stock your kitchen with healthy, convenient foods.

Having ready-to-eat snacks and meals-in-minutes on hand sets you up for success. You'll be less likely to hit the drive-through or order a pizza if you can throw together a healthy meal in five or 10 minutes. Here are some essentials to keep on hand: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens.

Tip No. 8: Order children's portions at restaurants.

Ordering a child-size entree is a great way to cut calories and keep your portions reasonable. This has become such a popular trend that most servers won't bat an eye when you order off the kids' menu. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Tip No. 9: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. "You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Tip No. 10: Always eat breakfast.

It seems like an easy diet win: Skip breakfast and you'll lose weight. Yet many studies show the opposite can be true. Not eating breakfast can make you hungry later, leading to too much nibbling and binge eating at lunch and dinner. To lose weight -- and keep it off -- always make time for a healthy morning meal, like high-fiber cereal, low-fat milk, and fruit.

Tip No. 11: Include fiber in your diet.

Fiber aids digestion, prevents constipation, and lowers cholesterol -- and can help with weight loss. Most Americans get only half the fiber they need. To reap fiber's benefits, most women should get about 25 grams daily, while men need about 38 grams -- or 14 grams per 1,000 calories. Good fiber sources include oatmeal, beans, whole grain foods, and a variety of fruits and vegetables

Tip No. 12: Clean the cupboards of fattening foods.

If you have chips in the pantry and ice cream in the freezer, you're making weight loss harder than it has to be. Reduce temptation by purging the cupboards of fattening foods. Want an occasional treat? Make sure you have to leave the house to get it -- preferably by walking.

Tip No. 13: Lose weight slowly.

If you're losing weight but not as fast as you'd like, don't get discouraged. Dropping pounds takes time, just like gaining them did. Experts suggest setting a realistic weight loss goal of about one to two pounds a week. If you set your expectations too high, you may give up when you don’t lose weight fast enough. Remember, you start seeing health benefits when you've lost just 5%-10% of your body weight.

Tip No. 14: Weigh yourself once a week.

People who weigh themselves regularly tend to have more weight loss success. But most experts suggest weighing yourself only once a week, so you're not derailed by daily fluctuations. When you weigh yourself, follow these tips: Weigh yourself at the same time of day, on the same day of the week, on the same scale, and in the same clothes.

Tip No. 15: Get enough sleep.

When you're sleep deprived, your body overproduces the appetite-stimulating hormone ghrelin but under-produces the hormone leptin, which tells you when you're full. Getting enough sleep may make you feel rested and full and keep you from doing unnecessary snacking.

Tip No. 16: Understand portion sizes.

We're so used to super-sizing when we eat out that it's easy to carry that mind-set home. To right-size your diet, use a kitchen scale and measuring cups to measure your meals for a week or two. Use smaller plates and glasses to downsize your portions. Split restaurant servings in half -- making two meals out of one big one. Portion out snack servings instead of eating them directly from the container.

Tip No. 17: Eat more fruits and vegetables.

The best "diet" is one where you get to eat more food, not less. If you eat more fruits and vegetables, you shouldn't feel as hungry because these nutrient-rich foods are also high in fiber and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks.

Tip No. 18: Limit alcohol to weekends.

Alcohol contains empty calories: a five-ounce glass of wine has 125, a bottle of beer about 153. Because our bodies don't use those calories well, they usually get converted directly into fat. If you enjoy an occasional drink, consider a compromise. Enjoy your favorite alcoholic beverage on weekends only, with just one drink for women per day, two for men.

Tip No. 19: Chew sugarless gum.

The next time you want to grab a fattening snack, reach for some sugar-free gum instead. Chewing some types of gum gives you fresh breath and can also help manage hunger, control snack cravings, and aid in weight loss. (Keep in mind, however, that excess sorbitol, a sugar alcohol sometimes used in low calorie gums, can have an laxative effect in some people.) Although gum might make you eat less, it doesn't mean you can stop eating right. A good diet and exercise are still important.

Tip No. 20: Keep a food diary.

A simple pen and paper can dramatically boost your weight loss. Studies show the act of writing down what you eat and drink tends to make you more aware of what, when, and how much you're consuming -- leading you to ultimately take in fewer calories. One study found that people who kept a food diary six days a week lost about twice as much as those who only kept a diary one day a week or less.

Tip No. 21: Celebrate success (but not with food).

You lost five pounds this month and walked every other day? Time to celebrate! Rewarding weight loss success really can encourage more success, so revel in your achievements. Buy a CD, take in a movie, and set a prize for the next milestone. Just don't celebrate with a sundae or deep dish pizza.

Tip No. 22: Get help from family and friends.

Getting support can help you reach your weight loss goals. So tell family and friends about your efforts to lead a healthy lifestyle. Maybe they'll join you in exercising, eating right, and losing weight. When you feel like giving up, they'll help you, keep you honest, and cheer you on -- making the whole experience a lot easier.

 

SOURCE

Sources

American Academy of Family Physicians.
American Dietetic Association.
Astbury, N.M. Journal of Nutrition, July 1, 2011.
Barrie Wolfe-Radbill, RD, New York University Surgical Weight Loss Program, New York.
Bauditz, J. British Medical Journal, January 12, 2008.
Cleveland Clinic's Miller Family Heart & Vascular Institute.
Dawn Jackson Blatner, RD, spokeswoman, American Dietetic Association.
Elder, C.R. International Journal of Obesity, March 29, 2011.
Hollis, J. American Journal of Preventive Medicine, August 2008.
International Journal of Eating Disorders, March 2005.
International Journal of Obesity, August 2005.
Janet Polivy, PhD, psychologist, University Of Toronto at Mississauga, Ontario, Canada.
Jennifer A. Linde, PhD, assistant professor of epidemiology, University of Minnesota Twin Cities Campus, Minneapolis.
Jennifer Waugh, RD, LDN, clinical nutrition manager, Mercy Medical Center, Baltimore.
Ludy, M. Physiology & Behavior, March 1, 2011.
Obesity Research, November 2005.
Paul P. Baard, PhD, motivational and sport psychologist; associate professor, Fordham University.
Pereira, M.A. Journal of Nutrition, January 1, 2011.
USDA Nutrient Database.
Weight Control Information Network.

This tool does not provide medical advice. See additional information

© 2014 WebMD, LLC. All rights reserved.

 http://www.webmd.com/diet/ss/slideshow-best-diet-tips-ever

Tips and Tricks to Weightloss

Get Up and Out—No Matter What

Even when you're swamped, stay active with a 10-minute break to rev up your body. Taking a walk at lunchtime is a proactive way to promote weight loss. Bonus: You'll also get some sunshine.

 

Stop With the Scale 

It may be tempting to step on a scale whenever you see one, but if it's making you feel bad, then give it a break. Keep in mind that the number is not going to change overnight. Allow yourself weekly weigh-ins, but remember that your weight isn't always the most accurate measure of success. You could be building fat-burning muscle, which could push the number up.

Drink Water 

Aside from keeping you hydrated, regular water consumption may aid with weight loss, according to recent studies. Drinking water before a meal ensures you're hydrated (and being dehydrated can make you think you're hungry, causing you to eat more). What's more, eating foods that contain a lot of water (like fruits and veggies) will fill you up faster so you end up eating less. A small study found that drinking cool water might even speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now that's a reason to stay hydrated!

Eat Your Veggies 

Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off. Fruits and veggies are low-calorie and often loaded with filling fiber.

Eat Breakfast 

Eating early in the day can help your body burn more calories.

Shorten Your Workouts—But Make Them Count 

Short, intense cardio workouts can be just as effective  as longer ones, which means you reap the calorie-burning rewards.

Enjoy the Food You Eat 

One of the worst things you can do when you're trying to lose weight is eat too little. Instead of depriving yourself, enjoy small indulgences or schedule a cheat day—and don't obsess over it. After all, eating high-calorie foods every once in a while won't wreck a healthy diet. In fact, allowing yourself to indulge on occasion can help you develop a healthy relationship with food that may help you from bingeing later.

 

Play the Calorie Game Correctly 

Losing weight is about simple math; don't fool yourself into thinking that a workout is a free pass to splurge. This mindset could lead you to eat more calories than you burn, which will result in weight gain instead of weight loss.

Stop Eating Junk Food 

It may seem obvious, but junk food is your weight-loss enemy. Worse yet, eating foods full of sugar and fat will make you feel irritable and sluggish. To get all the junk out of your system, consider doing a two-week elimination diet by cutting out gluten, refined sugars, dairy, caffeine, and alcohol.

Source
http://www.womenshealthmag.com/weight-loss/ways-to-lose-weight-fast

10 Fast Weight Loss Tips (We Tried Them!)

Put away the (food) scale

"Portion control isn't about measuring; it's about ordering two appetizers instead of an entrée and cutting back on bread if you have pasta."

—Bethenny Frankel, author of Naturally Thin

Stash fruit

"Keep fruit at work. It helps during the I-need-chocolate part of the afternoon."

—Diana Cerqueira, Health beauty assistant

Shake chocolate

"When I'm trying to drop a few pounds, I carry around a shaker cup of chocolate protein powder. If I'm ravenous, I add the water, and it fills me up so I don't eat something high-calorie instead."

—Bobbi Brown, founder of Bobbi Brown Cosmetics

Set limits, then go nuts!

"In the cafeteria I use a 4-by-4-inch Styrofoam box, and I put whatever I want in there. It's almost impossible to overeat."

—Ellen Kunes, Health editor-in-chief

Floss for dessert

"Brushing my teeth after dinner makes me less likely to eat again before I go to bed."

—Jo Miller, Health photo director

Take a 'before' photo

"Before I got in shape, a friend convinced me to take photos of myself wearing nothing but a sports bra and underwear. Anytime I fall off the wagon I look at those pics—that's all the motivation I need!"

—Rozalynn S. Frazier, Health assistant fitness editor

Avoid liquid calories

"Cut out drinks with calories—juice, lemonade, and, hardest of all, after-work wine."

—Lisa Lombardi, Health executive editor

Break out the skinny jeans

"Wear something tight! It provides the extra bit of motivation to lay off the fries."

—Ilana Blitzer, Health beauty/fashion editor

 

Pitcher this

"Fill a pitcher with water and cucumbers. It's pretty—and it feels like a treat."

—Olivia Rassow, Health food editorial assistant

Set aside leftovers

"Serve yourself, then immediately pack the leftovers in a Tupperware container and store in the fridge."

—Maria Ricapito, Health contributing beauty editor

SOURCE:
http://www.health.com/health/gallery/0,,20639818,00.html

10 Painless Ways to Lose Weight

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 ...

source

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!

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."

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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 already have 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.

11. Bonus Tips

If 10 tips for painless weight loss (or maintenance) aren't enough, how about trying some of these ideas from WebMD's weight loss community members?

• Eat at the same times every day (including snacks). Sure you can't do this all the time, but some people find that knowing when to expect their next meal or snack makes them a lot less likely to graze. Our body appreciates rhythms, from seasons to tides, so why not give it what it craves?
• Make only one meal. Instead of making something high-cal for the family and low-cal for yourself, get everyone on the same healthy-eating page. Weight loss and maintenance is easier when everyone's eating the same thing -- and you're not tempted to taste someone else's calorie-dense food.
• Remember that little things add up. So keep eating a little fruit here, some veggies there, continue grabbing 10 minute walks between meetings. Weight loss is a journey guided by your unique needs, so hook into what works for you -- and do it!

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SOURCES:

Elaine Magee, RD, MPH, registered dietitian; WebMD's "Healthy Recipe Doctor"; author, Food Synergy and Tell Me What To Eat If I Suffer From Heart Disease.

David Grotto, RD, LDN, registered dietitian; author, 101 Optimal Life Foods and 101 Foods That Could Save Your Life; president and founder, Nutrition Housecall, LLC.

Anthony David, information technology consultant, Atlanta.

Diane Virginias, certified nursing assistant, New York.

American Heart Association: "10 Ways to Go Red and Take Charge of Your Health," "Physical Activity in Your Daily Life."

National Weight Control Registry: "NWCR Facts."

Klem, M. Obesity Research, September 2000; vol 8(6): pp 438-444.

WebMD Dieting Club: 10-25 Lbs Community.

WebMD Weight Maintenance Community.

http://www.webmd.com/women/features/weight-loss-tips?page=5

Reviewed on September 01, 2010
© 2006 WebMD, Inc. All rights reserved.