Pre-gaming a meal with a glass of water has been linked with more weight loss than cutting calories alone. You can also take some mid-meal breaks and guzzle a little water to give the brain time to register fullness.
Sip some green tea.
Drinking green tea is one of the most common tips for shedding a few pounds, and for good reason—green tea is known for its ability to metabolize fat. And in combination with resistance training, green tea increases the potential for fat loss. Add a squeeze of lemon for a little flavor and to amp up antioxidant affects.
Kick the diet beverages and vitamin-enhanced sugar-water, and reach for good old H2O instead. Drinking water helps people feel full, and as a result, consume fewer calories. Drinking water also significantly elevates resting energy expenditure (basically the number of calories we’d burn if we sat around all day) and lower water intake is associated with obesity.
Cut back on liquid calories.
Milk and cookies, orange juice and French toast, wine and cheese—some foods seemingly require a liquid counterpart. But, it’s easy to pour on the pounds by chugging soda, juice, alcohol, and even milk on the regular. Sugar sweetened beverages are associated with increased body fat and blood pressure.
Water down your drinks.
When you simply must have a swig of juice, try watering it down. While it may sound unappealing, gradually adding more water to less juice will keep some of the flavor without all the sugar and calories. Added incentive: Increasing water intake in place of sugar-sweetened beverages or fruit juices is associated with lower long-term weight gain.
Science-Backed Ways to Lose Weight
Banish the booze.
We probably don’t have to tell you that heavy boozing will pack on the pounds. And you’ve likely heard the phrase “drink in moderation.” The point is, alcohol houses a lot of sneaky calories and has the ability to inhibit healthy eating decisions (midnight pizza delivery, anyone?). Even after you’ve sobered up, alcohol can have negative impacts on strength and may leave you lagging in the weight room days later.
Choose tall and thin glasses
When you’ve got a hankering you can’t ignore for juice or a cocktail, ask for a tall, thin glass, not a short, squatty one. Research shows that people pour less liquid into tall narrow glasses than into their vertically challenged counterparts, meaning you’ll (probably) drink less in one sitting. This is especially helpful when it comes to boozing.
Tips for Being Mindful
Brush your pearly whites.
After dinner, brush your teeth. Getting minty fresh breath not only has obvious oral health benefits, but it can also keep you from mindlessly snacking while watching a pre-bed TV show. Oh, and it’s not a bad idea to hit up the floss, too.
Set realistic goals.
It’s easy—especially come New Year’s resolution season—to set unrealistic goals about weight loss (lose 30 pounds in two weeks!). Since impractical goals can slow down long-term weight loss, it’s important to address those goals before making any health and fitness changes.
Many of us demonize certain foods, and even punish ourselves for indulging. Instead, positive messages like “I can control my eating” or “I’m proud that I ate responsibly today” can reframe our relationship with food. Research shows that positive expectations are also associated with weight loss.