6 Mini Weight-Loss Moves That Lead to Major Results

It’s officially spring – Woohoo! – and as the weather warms up and those bulky layers come off, the thought of baring it all in your swimsuit can be a little unnerving. But it is possible to shed your hibernation flab by summer, and you don’t have to consume nothing but green juice to get there.

Exercise scientist Ellington Darden, PhD, author of The Body Fat Breakthrough, is sharing some of his favorite easy ways to lose weight and keep it off. “Often it’s the little things you do that make a big difference in your effort to get back in shape and stick with the lifestyle changes you’ve adopted,” says Darden.

Adopt these mini moves over the next three months, and you might actually enjoy swimsuit shopping. (Might.)

#1 Mini Move: Use the buddy system
You do everything with your best friends­–go shopping, eat lunch, even go to the bathroom–so why not shape up together? “Research shows that accountability keeps people on track,” says Darden.  “If you work out with a partner, you’re less likely to blow off an exercise session.” He recommends going to the gym together, texting each other often, and sharing your challenges and setbacks along the way.

Can’t find a workout buddy? Darden suggests that camaraderie can come from social media, too. “Once the Body Fat Breakthrough program began in February 2012, all 65 participants joined an online community, which helped many of them maximize their fat-loss and muscle-gain results,” he says. The members of his program used Facebook to ask each other questions, share recipes, and share their progress. His recommended sites: MyFitnessPal.comand My.Menshealth.com/bellyoff.

#2 Mini Move: Remodel Your Food Environment
The kitchen isn’t the only place where you keep food: You might store snacks in your office, your car, and maybe even your bedroom if you’re guilty of bedtime munching. Well, it’s time renovate: “Rebuild your space to help you avoid temptation and make the easiest choices healthy choices,“ says Darden. For instance, in your freezer, move frozen fruit to the front and move ice cream to the far back or to your garage freezer. Even simple tweaks like putting unhealthy snacks out of arms reach at your desk can help deter bad choices.

#3 Mini Move: Stand Tall
Just because you want to drop some weight for summer, doesn’t mean you shouldn’t be proud of the body you currently have. Perk up your posture and strut! “The act of standing tall burns more calories than does slouching,” Darden says. “And standing tall even makes you look leaner.” Look leaner and become leaner at the same time? Sold!

To practice good posture, imagine there is a string connected to the top of your head. As you sit, stand, and walk around, this string pulls you upwards while your shoulders relax down and back.

#4 Mini Move: Recover Quickly
It was just supposed to be one chip, but before you knew it, half the bag was gone! It happens. “If you blow your eating plan at one meal, get back on track the next day,” says Darden. “Don’t say, ‘Well, I’ve already blown it–I might as well return to my old ways’” and then finish the rest of the bag. We don’t recommend eating half a bag of chips, but remember, half a bag is still fewer calories than the whole bag. Besides, Darden reminds us, “Everyone loses a battle occasionally. Your job is to win the war. And you do that one meal, one day, and one week at a time.” So one “mistake” isn’t going to make or break a diet.

#5 Mini Move: “No” means NO!
Have a hard time saying no and sticking to it? Practice makes perfect, according to Darden. “The more you practice saying no, the easier it will get and the greater self-control you’ll develop.” His suggestion: Repeat “no” 50 times to get in the habit of actually saying it definitively. Forget about the wishy-washy, “Well, maybe not…” or “I really shouldn’t…” Say no, and mean it. And being assertive works in both directions: Saying yes with gusto to the healthy choices in your life will help you feel good about – and stick with – your new lifestyle.

#6 Mini Move: Pamper Your Pearly Whites
“Next time you get the munchies, just try brushing your teeth,” says Darden. If you’re not actually hungry and just looking for a fun flavor, giving your mouth a splash of mint might help crush the temporary need to snack. And if you’re prone to giving into a sweet tooth, this technique comes in especially handy forsugar cravings. “If you crave something sweet and you brush your teeth with a tingly toothpaste, the taste will temporarily cause anything sweet to taste bitter,” says Darden. Ever tried drinking a glass of OJ after you brush your teeth? That’s a taste that’ll kill any craving.

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Here's how you can stay slim

Tried those yo-yo diets and always gained back those kilos? Here’s a guide that’ll help you maintain your body for good

Losing weight and maintaining your body requires a lifetime commitment. Dieting, on the other hand, requires you to follow a regimented programme until you get to a certain weight. When you reach that desired number, it isn’t unusual to go back to your old habits. Here’s a 10-step guide that’ll help you maintain that newly acquired svelte body for a lifetime.

Personalise your diet 
Do not follow the latest ‘size zero’ diet that your favourite star is following. Nutritionists say a diet works best when they are customised. It must depend on your body constituency, basal metabolic rate and lifestyle. 

Ditch the scale 
Your weight depends on your water intake, bone density and muscle mass. Although you may look slimmer, the weighing scale may show a number higher than what you anticipate. It’s wiser to pay attention to how your clothes are fitting you, or measure the midpoint of your waist, and your bra size and track how the inches have reduced or increased over time.

Stay motivated 
Losing weight increases your self-confidence and makes you feel better about yourself. It’s easy to stay motivated while your pants are feeling loose. But what happens when the weight hits a plateau? By focusing on how your health is improving you stay committed to healthier habits. Don’t be shy about giving yourself regular pep talks. Occasionally, write 'I am entitled to better health’ on sticky notes and paste them on your desk.

Form a support group 
Losing weight is a lonely journey. It is your battle and you’re fighting your own eating habits. A good idea is to get a support group. Don’t hesitate to reach out to your family doctor, nutritionist, gym buddies, mentors, friends, and family to egg you on, especially if you eat for emotional reasons.

Smarten up the kitchen
If you open the fridge and can’t find healthy options, you’re more likely to call for a pizza or grab a box of cookies. Always stack it with healthy staples like vegetables, pre-measured chicken breasts, beans, olive oil, eggs, fresh herbs, and some quick-boil whole grains. Arrange shelves so you can see what you have and what’s running low.

Pre-plan meals 
Eating out can be quite challenging when you’re trying to lose weight. You tend to make habitualchoices without considering calories or added sugar and salt. So, the next time you are making a plan to eat out, go online to view the menu and decide what you want, instead of making your folks wait on your order, endlessly.

Snack smart 
A well-timed snack that is a combination of carbs and proteins keeps your blood sugar steady and can prevent you from binging when you sit down for your next meal. If you’re hungry but not ready for a full meal, consider an apple and a handful of nuts, two khakras with boiled sprouts, or a multi-grain toast with a small glass of milk, or a hard-boiled egg.

Don’t deprive yourself
The more you deprive yourself of a food item, the more you’ll crave it. So don’t completely strike off pizza and chocolate cake from the menu, but eat it less frequently and in smaller portions. By that way, you’ll avoid gorging on them once you’re through with the diet programme.

Manage your metabolism 
If you’re still not losing weight, despite all your best efforts, your metabolism may be the culprit. If you’re having trouble losing weight, your doctor can rule out or confirm a thyroid imbalance or hormonal fluctuations and prescribe appropriate medication. He can establish health measures like blood pressure, cholesterol, fasting blood sugar, waist measurement and pulse. If he rules out serious health problems associated with excess weight, you might be more motivated to commit to regular exercise and a healthier diet.

Keep healthy foods handy
There’s nothing worse than getting stuck at a fast-food joint from hell when you’re very hungry. Avoid that fate by keeping non-perishable foods like nuts, dried or dehydrated fruit, a packet of peanuts, a fruit or a small box of carrots handy. Be sure to carry a water bottle so you don’t confuse thirst with hunger. 

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3 Evening Habits For Weight Loss

3 Evening Habits For Weight Loss

This article was written by Leta Shy and repurposed with permission fromPOPSUGAR Fitness.

When you’re trying to lose weight, it can seem like there’s a never-ending barrage of temptation as you go about your day. And it doesn’t stop when you get home—evenings on the couch can ruin a day full of healthy choices if you’re employing bad habits. So when it comes to staying on track in the evening, make sure you pay attention to these rules.

Stop after dinner. It can be easy to mindlessly snack away while you relax, so make an effort to stay aware of why you’re reaching for your pantry door. If you’re doing it out of habit or because you’re bored, try spending more time out of the kitchen or drinking peppermint tea instead of snacking. Recognizing these food triggers can also help you learn to stop overeating.

Choose your snack wisely. Eating an early dinner can mean you’re ravenous before bedtime, so if that’s the case, there’s nothing wrong with having a healthy snack later in the evening. Just keep things light and make sure that you don’t eat something that will disrupt your sleep or undo all your work from the day. Try some of our healthy late-night snack recipes for ideas.

Get ready for (good) sleep. Not only does getting quality sleep ensure that you have enough energy the next day for your workout, but also, studies have shown that people who don’t get enough sleep end up eating more than those who do. Start the next day off on the right foot, and you’ll be more likely to make healthy decisions that are good for you and your waistline. A nightly bedtime routine—like reading a book or drinking a cup of herbal tea—can help you wind down, so read our tips on what to do 20 minutes before bed for better sleep.

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THE WORST WAY TO START A DIET... AND THE RIGHT ONE

And 8 steps to take when you’re really ready to lose weight, courtesy of a Biggest Loser star

There are decisions you make rationally, with your cool-and-collected self running the show. Then there are weight-loss resolutions, usually declared in a highly emotional state, triggered by a wrestling match with a pair of pants that no longer fit. Oh, the tears and cursing.

When the thought occurs—Must lose weight!—rarely do women take a moment to plan before leaping into action, says health and fitness expert Michelle Bridges, the trainer famous all over Australia for the miracles she works on that country’s version of The Biggest Loser. Instead, they begin immediately, cutting out entire food groups by dinnertime and signing up for a marathon without so much as a warm-up jog.

While every woman’s inner drill sergeant tells her that slimming down is urgent and there’s no time to wait, Bridges and other experts say it pays to pause. The groundbreaking idea behind her 12-Week Body Transformation is to prepare your mind, your body, your kitchen cabinets, and even your family for the changes you want to make—so that those changes happen, and stick. Bridges calls it “preseason weight loss,” and sets aside two to three weeks for the prep work. You’ll still get results, don’t worry. “I’ve seen clients drop eight pounds during the planning stages because they are becoming more conscious and they are getting real,” she says. Tackle these basic tasks before launching into your next diet and exercise program, and postseason will look like this: you, back in your favorite jeans, possibly crying tears of joy.

MAKE A “WHY” LIST 

Grab your iPad or a journal and write down all the reasons you want to lose weight, says Bridges. Think of this as a bucket list for your future, slimmed-down self. What would you do if you were to whittle away those extra pounds? Go to your next college reunion? Hike Machu Picchu? Have more sex with your husband? Lower your cholesterol and live a long, healthy life? Bottom line: It’s hard to stick to healthy habits over the long haul if you don’t know what real, bigger rewards you’re working toward every time you, say, pass up a cookie.

DO A “BODY SCAN”

This may be hard to believe when you’re staring in shock at the scale in the doctor’s office or your bathroom, but those three digits staring back at you aren’t everything. In fact, the reason we often give up on weight loss—sometimes weeks, sometimes hours after the Yikes! moment—is our focus on the pounds. Chris Powell, the trainer on ABC’s Extreme Weight Loss, says it’s important to know a few other baseline numbers before starting your slim-down plan; some weeks, the scale won’t budge, but you can look back at all these stats and gauge your progress:

1. The circumference of your chest, waist, hips, and thighs.

2. Your clothing size (stretchy pants don’t count).

3. The time it takes to run/walk a mile.

4. The number of push-ups and sit-ups you can complete in one minute.

FIND FOUR “TEAMMATES”

You probably won’t get the all-in support you’re expecting from friends and family, cautions Susan Albers-Bowling, Psy.D., a psychologist at the Women’s Health Center at Cleveland Clinic. So make sure you have at least four key people on your side as you approach weight loss:

One person to be your partner in crime: say, a workout buddy who will meet you for a post-dinner walk. Ideally, this is someone who’s trying to lose weight herself.

One person to cheer you on: someone you can call to celebrate your every milestone.

One person to act as a role model: a friend who has, for as long as you’ve known her, seemed to have a health halo over her, knowing exactly which entrée is the smart choice or which cereal to buy. Observe and copy her!

One person to be your mentor: a pal who’s lost weight in the past and has kept it off—and will let you check in with her regularly to share your progress, help you stay accountable, and get through moments of weakness. (She knows, because she’s been there.)

Choose your dream team wisely, Albers-Bowling says. Be careful not to recruit that friend or relative who will ultimately be the one to say, “Eh, you’ve worked hard all week. Surely it’s okay to finish off this box of Oreos with me.”

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BUST ALL YOUR EXCUSES

Now’s the time to get it out on the table—all the things you’ve told yourself that have kept you from losing weight in the past: I don’t have time to work out or cook healthy food; I can’t get up early; I can’t exercise if my children need me to drive them to soccer; I can’t run… what if it rains? Write your list down, says Bridges, then come up with a plan to eliminate each excuse. For example, you might not be able to run in the rain, but you can keep some DVDs on hand so you don’t have to miss your workout when it’s pouring. If you still get stuck, reach out to your teammates—that’s what they signed up for.

START TRAINING YOUR MIND

This is the preseason weight-loss task no woman ever thinks of: training her mind to support the changes she’s going to make to her body. Every time you catch yourself about to utter a self-defeating phrase—"I’m never going to lose the weight!“—replace it with a positive one, like "I deserve to have a healthy body” or “I am capable of slimming down.” This shift often separates the losers from the winners, says Thomas N. Bradbury, Ph.D., coauthor of Love Me Slender and a professor of psychology at the University of California, Los Angeles. After all, how will you ever make progress if you don’t believe you can? It also helps to use affirmations to alter your attitude about your new habits. Instead of saying, “I can’t have the burger,” say, “I choose to have a satisfying, healthy salad.” According to Bradbury, “This way, you are taking charge of your diet. It’s a much more empowered approach to weight loss.”

HAVE A PANTRY PARTY

The only thing you need for this bash is a bunch of plastic bags, Powell says, because you’re about to toss the foods that led to pound creep. Don’t look so glum. “It’s a joyous occasion,” says Powell. “It’s symbolic of your taking control of your weight destiny.” Not sure what to put in your bag? Start with these: soda, ice cream, fruit juice, fried food, candy, chips, and—sorry, people—alcohol. Then ask yourself, Are there any foods that always lead me to want seconds or thirds? If, once you start eating, you can’t stop, that’s probably a good indicator that you should toss it. Getting rid of food can be tricky, especially if you’re not the only person who eats from the pantry. But experts say that this preseason task works best when your family gets on board—and they’ll survive just fine without their Ho Hos for a while. If they must buy goodies that call to you, stash them in a separate drawer and remind yourself that, just like the clothes in their dressers, they’re not yours.

CHECK YOUR EXERCISE GEAR

Awful, stretched-out yoga pants and a decade-old running bra will not motivate you to move more. Replace and invest strategically. Also, scan your kitchen. Do you need a healthy cookbook, or a food scale to help track portions? Your preseason weight-loss mantra: Stock up now, lose more later.

PLAN AN EXIT STRATEGY

It may seem premature, but experts say you must think about what you’re going to do once you reach your goal before you begin your weight-loss program. Too often, women will see their “target weight” on the scale, think they’re in the clear, and immediately fall back into eating doughnuts for breakfast. So your last preseason weight-loss task is to decide how you’re going to celebrate your success at the end, but not with the food that led to Crying Pants Episode in the first place. Instead, plan to do something that’s in line with your vision for your future, healthier self. If that trek to Machu Picchu seems a bit ambitious, picture a scenic hike near your town and a sushi dinner afterward. Or, hey, why not a plane ticket to Peru? You deserve it.

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