A favorite of health experts, the DASH diet has the primary goal of limiting sodium and lowering blood pressure, but the bonus is losing weight by shifting to a healthier way of eating. The DASH diet plan advocates building meals around fruits, veggies, whole grains, lean meats, and healthy fats. Evidence demonstrates that the approach is effective, especially when you add in regular exercise. You can improve your results, suggests some research, by adding more lean protein to the diet. This is one of the healthier approaches, and it’s easy to adapt to your needs, though the salt restrictions make eating out tough. Looking for another way? Check out these other weight loss tricks that don’t require diet or exercise.
Put into a soup pot 1 can of no-salt-added red beans (drained), 4 cups low-sodium vegetable juice like Knudsen’s Very Veggie Low-Sodium Juice, 2 to 3 teaspoons oregano or Italian-style seasoning, and 2 cups of any veggies you already have sitting in the refrigerator bin, such as carrots, celery, and onions. Rough-chop the vegetables into bite-size pieces and bring to a boil, simmering until vegetables are crisp-tender, about 10 to 15 minutes. If desired, top with a tablespoon of fat-free sour cream.
“There are many diet plans on the market today that promote good health,” says Emily Kyle, RDN, who is in private practice in Rochester, New York. “The key is finding one that does not cause you stress or agony.” Ask yourself questions such as: Would the diet guidelines make you happy? Anxious? Stressed? Are you able to follow them long term? “Factors such as enjoyment, flexibility, and longevity should be strongly considered,” adds Kyle.
Your body needs a certain amount of essential vitamins and minerals to function properly. What happens when you don’t get enough of them? What happens when you eat too little food, or when the food you eat isn’t sufficiently nutritious? Perhaps our bodies catch on and reply by increasing hunger levels. After all – if we eat more, we increase the chances of consuming enough of whatever nutrient we are lacking.
Vegetarians tend to be slimmer than omnivores, according to research. But you’ll have to have a lot of discipline and willpower to pull off a vegan diet. Support is out there—the American Diabetes Association gives its approval to the plan, and there are plenty of resources online such as the Vegetarian Resource Group if you need guidance. Following this rigid way of eating may mean could miss out on important nutrients such as vitamin B12 and calcium, but overall going vegan offers some powerful health benefits. You can expect to lose about two pounds a week. Check out the 13 things that happen to your body when you go vegan.
Dr. Bazilian says one of the worst things she sees as a dietitian are people who have an “all or nothing” approach to nutrition. Instead of setting rigid rules that could discourage you, Dr. Bazilian suggests applying gentler guidelines along with positive reinforcement can help. “If you’re trying to shift your habits around an afternoon snack that consists of sugary baked good or cookie or candy and a coffee, perhaps build in room for a day (one!) where this may happen either spontaneously or during a planned instance,” she says. “Then navigate the rest of the week keeping in mind that you’ve built in some flexibility and you’re not depriving yourself.” Next, check out these ways to lose weight without a lick of exercise.
Eating at home puts you more in control of what you eat and how much you eat. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that people who ate at least five home-cooked meals per day were 28 percent less likely categorized as overweight. And they were 24 percent less likely to have excess body fat than participants who ate less than three home-cooked meals per week. Here are the weight loss rules pros cheat on.
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.