Even the experts don’t follow the golden rules of weight loss. In fact, breaking these rules can actually help tip the scale in your favor.
1. Pay attention while you eat
When you eat mindfully, you have no distractions; you focus on the food—its textures, colors, and tastes—so you’ll know when you’re full. But it’s OK to sometimes eat a meal in front of the TV, if that’s what you need to unwind and decompress.
Or maybe you’re a multi-tasker, eating and answering emails at the same time. Yes, you’ll pay attention more to your body and have a better eating experience if you eat mindfully, but even the pros break that rule once in a while.
2. Avoid carbs
Not all carbs are created equal. Legumes, quinoa, oats, whole-wheat pasta, whole-grain bread, brown rice, apples, and other filling complex carbs aren’t the problem.
You need to watch out for refined or simple carbs. Those are the ones that digest quickly and raise blood sugar, increasing hunger. Think crackers, pastries, white bread, and rice. They don’t fill you up, so you get hungry quickly and consume more calories.
Complex carbs digest slowly, stabilizing blood sugar levels, and more importantly, they decrease the reliance on insulin, which in turn may promote weight loss.
Of course, you’ll gain weight if you eat too many calories—regardless of whether they’re carbs, fat, or protein. But you don’t have to ditch all carbs when you’re trying to lose weight.
3. Don’t eat late
Studies have found that your metabolism burns calories at a consistent rate at all hours of the day. What counts more than your dinner time is the quality and size of your dinner.
4. Sleep in your gym attire
Yes, sleeping in what you’ll wear to work out will likely inspire you to hit the gym or the pavement in the morning. While it does save time, few really want to sleep in a sports bra and spandex.
Gym clothing can sometimes be tight and expensive. No need to wrinkle those $50 pants and be uncomfortable.
Set out your workout clothes for the next morning and sleep in some cozy pajamas.
5. Don’t eat dessert
Three cheers for not having to give up ice cream and cookies in the name of weight loss. The new school of thought is to indulge in these treats on special occasions.
Deprivation leads to overindulgence. Aim to lower your odds of overeating them and see sweets as a treat.
If you’re trying to lose weight, pick two meals or so a week and eat what you want, not everything you ever wanted. Also consider where you’re enjoying your treat. Eat ice cream at the ice cream shop instead of hoarding it in your freezer
You don’t have to give it up, but make it more fun, more special, and a little more work to get it.
6. Don’t do gluten
It may be trendy to go gluten-free right now. And you may lose some weight when you eat that way. Still, absolutely no evidence supports the idea that simply getting rid of gluten will result in weight loss.
That weight loss is usually caused by giving up foods that have gluten, ones with refined carbs like pasta, crackers, bagels, and pasta. Plus, gluten-free doesn’t always equal healthy; sure, an apple and a gluten-free sugar cookie are both gluten-free. But the apple is more nutritious, of course.
If you’re replacing the gluten-containing foods with gluten-free alternatives (like gluten-free bread), you’re doing yourself a disservice.
7. Eliminate sugar
Sugar is hiding everywhere. While naturally occurring sugar in foods like fruits, vegetables, and dairy provides important nutrients for health, added sugars are a major health concern in the United States.
Though experts warn about the dangers of added sugar—linked to heart disease, obesity, and certain cancers—even they have a hard time ditching sugary fruits.
Fruit is full of filling water and fiber and cancer-fighting antioxidants. Fruit is a naturally occurring sugar. While you still need to consider the carbs, it’s much healthier than cookies.
Studies have found that increased fruit consumption is linked to a lower risk of obesity-associated diseases and lower body weight.
One last thing… you should try this 2-minute “after-dinner ritual” that
burns up to 2 pounds of belly fat per day…
“All
this by a 2-minute “after-dinner ritual?” I asked.
I
met an old friend for lunch last month and I was super impressed with how good
she looked.
She
said, “It’s not so much about the “after-dinner ritual”, but more about how it
gives you a regenerative form of deep sleep that is responsible for everything
we need to dramatically increase our fat burning metabolism and improve our
health and appearance.”
Even
though I was skeptical, I’ve been struggling with my weight over the last few
years, so I gave it a shot and watched the same video she did.
Well,
it’s only a couple weeks later and you know what they say about how “you can’t
transform your body overnight”…
They’re
right – it actually took me 16 days to lose 22 pounds.
Now
it’s my girlfriends asking ME what I’M doing differently 💅
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