Losing weight is one of those goals like saving 20 percent of your paycheck: we know it’s a good idea, but it never seems to quite work out. That becomes increasingly true as we age, when our metabolisms tend to slow and our availability to hit the gym for hours at a time takes a nose dive right along with them.
That doesn’t mean that we need to sit idly by as the numbers on the scale keep creeping up. Instead of jumping on the latest fad diet, hoping this will be the one that helps you slim down for good, these tried-and-true weight loss methods are as easy to implement as they are effective, whether you add them to your routine at 20, 40, or 60. And when time is of the essence, the 50 Ways to Lose 10 Pounds Fast will have you looking slimmer in a hurry!
Get Up an Hour Earlier
The alarm clock may feel like your nemesis, but when it comes to weight loss, it might just be your biggest ally. Getting up an hour earlier can help you enjoy more early morning sunlight, which researchers at Northwestern University have linked to lower BMIs. Better yet, getting some sunlight can help prevent a vitamin D deficiency, which can wreak havoc on your health, from your weight to your mental health. And when you’re on the move in the morning, these healthy overnight oats recipes will keep you full and focused all day long.
Bring Your Own Lunch
Whether you’re headed to college or your corner office, packing your lunch at home can help you lose weight without feeling deprived. In fact, researchers at the University of Washington found that people who prepared meals at home ate fewer calories, less fat, and less sugar than those who relied on prepared foods and takeout.
Up Your Omega-3 Intake
We get it: burgers are delicious. However, replacing just a few of them with an omega-3-rich piece of fish may help you stay slim in the long run. According to a review of research published in PLoS One, omega-3s are linked to decreased belly fat, making you look leaner and potentially improving your metabolic rate, too. Even if you’re no fan of fish, you can still boost your protein intake and slim down with our best-ever proteins for weight loss.
The best weight-loss weapon won’t cost you a dime. Research published in the Journal of Human Nutrition and Dietetics suggests that drinking an adequate amount of water can reduce overall caloric intake by as much as 206 calories each day. Over just one month, that can lead to a 1.8-pound weight loss with virtually no effort at all. Luckily, these delicious detox waters make it easy to meet your daily water goals.
Prioritize Work Life Balance
All that time spent at your desk is doing no favors for your waistline. In fact, a study conducted by CareerBuilder reveals that 44 percent of workers say that they’ve packed on the pounds in their current job. Worse yet, job stress can be a major contributor to rising cortisol levels, increasing your risk of developing harmful belly fat along the way. If you want to lose weight now and keep it off a decade from now, there’s no time like the present to start saying no to those late nights at the office.
Keep it Cool
Want to make your body a lean, mean, fat-burning machine? The answer is as close as your nearest thermostat. Research published in the Journal of Clinical Investigation suggests that keeping your body cooler can increase the proportion of calorie-torching brown fat you carry. Over time, this can help you lose those unwanted pounds without sacrificing your metabolism to do so.
Do Some High-Intensity Training
Just because you don’t have hours to spend at the gym doesn’t mean you can’t lose weight, no matter what your age. An analysis of eighteen studies published in Obesity Science & Practice reveals that high-intensity training yielded greater reductions in body fat than a comparable amount of traditional exercise. Better yet, research suggests that just a short period of high-intensity training may be as effective as a longer, low-intensity workout, leaving you with more time to spend on more enjoyable activities.
Grab Some Green Tea
So long, sugary lattes. When it comes to weight loss, the name of the game is green tea. According to a study published in the International Journal of Obesity, the catechins found in green tea are linked to weight loss and increased weight management. Better yet, research suggests that skipping the dairy in your usual coffee in favor of green tea may actually make you less likely to suffer a fracture later in life.
Reach for Red Fruit
It turns out that the “apple a day” rule is more than just a folksy saying. Resveratrol, an antioxidant pigment found in red fruit, like apples, has been linked to reductions in dangerous belly fat. Even cooler: a study conducted by researchers at the University of Georgia, Athens reveals that mice given resveratrol supplementation were actually less likely to gain weight, even when fed a high-fat diet.
Get a Handle on Your Stress
Taking some time to meditate, practice yoga, or perform some mindfulness exercises can help you stay slimmer at any age. Cortisol, a stress hormone, is linked to weight gain, abdominal obesity, and increases in belly fat. Luckily, practicing some stress-lowering techniques can help you lower those cortisol levels and get your weight under control for good.
Steer Clear of Fake Sugar
That diet soda isn’t the bargain you hoped it would might be. In fact, cutting it out of your diet could be the key to a slimmer future. Research published in the Canadian Medical Association Journal reveals that people who used artificial sweeteners had an increased risk of weight gain than those who abstained.
Catch Some Zzzs
A little sleep can go a long way when it comes to your weight. Researchers at the University of Chicago have found that skimping on sleep actually limits your body’s ability to dispose of excess fat. So, when you’re trying to shed weight, bed might be just as important as the kitchen or the gym in helping you hit those goals. But before you tuck yourself in, make sure you’ve got the 30 Things to Do 30 Minutes Before Bed to Lose Weight committed to memory to maximize your fat-burning potential.