Want to shed pounds? The basics—exercise more, eat less—sound simple, but sticking with them isn't always easy. These seven evidence-based tips are practical and effective for sustainable results.
Heading to the gym four times a week for high-intensity sessions but not seeing the scale budge? You might be overdoing it. Intense exercise spikes cortisol, the stress hormone that mobilizes energy stores—great for outrunning predators or catching a train, but chronic elevation promotes belly fat storage. Studies from Yale University confirm cortisol drives abdominal fat accumulation, weakens muscles, and ramps up cravings for calorie-dense foods. Opt for rest days or swap HIIT for yoga to keep stress in check.
Research from Brigham Young and Colorado State Universities reveals that noisy environments lead to overeating. Participants who ate pretzels in silence, hearing their own crunching, felt fuller sooner and consumed less than those snacking amid loud music. Can't control the background noise? Practice mindful eating: set down your utensils between bites, savor flavors, and chew deliberately.
Mornings often mean rushed routines, traffic jams, or packed trains—prime cortisol triggers. Counter it by listening to a humorous podcast en route. Laughter, or even anticipation of it, reduces cortisol and adrenaline levels, easing stress throughout the day.
Not all calories are equal. Skip obsessive counting and prioritize quality. Limit fast carbs like white bread, pasta, and potatoes, which spike insulin and lead to insulin resistance over time, promoting fat storage. Choose whole grains like whole wheat or spelt, or swap in sweet potatoes for better blood sugar control.
Sex burns calories and boosts oxytocin, the 'cuddle hormone.' Harvard's Dr. Elizabeth Lawson notes it curbs cravings for fatty foods, aiding metabolism. University of Cincinnati researchers found morning sex combats stress (and cortisol) with effects lasting up to a week.
Studies show breakfast eaters crave fewer sweets later, make healthier choices, and stay more active than skippers. Mornings are ideal for preparing nutritious meals when willpower peaks.
Eating well and exercising but still gaining? Certain meds—like antidepressants, diabetes drugs, allergy treatments, or anti-inflammatories—can cause fluid retention, increased appetite, or thyroid slowdown. Check labels and consult your doctor or pharmacist.
For more guidance, consult a registered dietitian or explore a diet book with wholesome recipes—like this one!
Source: Santé October 2019, text by Mara Ruijter. Images: Getty Images
