Outsmart These Diet Downfalls
Slow and steady wins the weight-loss race, right? Not according to a new study from the University of Florida, which found that people on plans that gave them a speedy initial drop were five times more likely to be 10 percent slimmer 18 months later than those who didn't accelerate their diet. "Not seeing results soon enough is the number-one reason women give up on weight-loss plans," notes Patricia Bannan, RD, author of Eat Right When Time Is Tight.
Whoa there! Don't resign yourself to using the latest cleanse or juice fast just yet. Super-restrictive diets lack the nutrients you need, leaving you sluggish, weak, and starving. So what's the happy medium? A plan that targets your biggest diet downfall, allowing you to get slim quickly but safely. Try these easy, no-hunger strategies to outsmart every craving, and watch the post-holiday pudge melt away in record time.
Related: How to Cheat Without Wrecking Your Diet
Diet Derailer: You're a carbs queen.
Maybe man cannot live by bread alone, but woman can. Carbalicious potatoes, pasta, and rolls raise levels of serotonin, a feel-good brain chemical, says Elizabeth Somer, RD, author of Eat Your Way to Sexy. The catch is that refined carbs, which are often full of empty calories, can actually slow your metabolism, studies suggest.
To stop carbo-loading and fast-track your weight loss:
Power up your diet. Protein requires more energy to digest than carbs do and builds lean muscle, so it gets your internal engine humming. In fact, Danish researchers found that subbing protein for one-eighth of the carbs you typically eat in a day allowed dieters to better maintain a recent weight loss. Aim for at least 50 grams daily -- more if you're a vigorous exerciser, says Heather Bauer, RD, founder of Nu-Train, a nutrition counseling service in New York City. Eat eggs, lean meat, poultry, fish, or nonfat dairy with meals and snacks, Bannan suggests.
Be picky. Opt for whole-grain bread and pasta, which have more vitamins, minerals, and ab-flattening fiber than refined carbs do. In a study from Wake Forest University School of Medicine in Winston-Salem, North Carolina, people who ate more fiber had less of the dangerous belly fat that has been linked to diabetes and heart disease than those who ate less fiber.
Time it right. Help yourself to healthy carbs, like oatmeal or whole-grain toast, in the morning and scale back at lunch and dinner. "You'll burn off the calories better and faster during the day than you will at night, when you're not as active," Bannan says. You'll also be less likely to give in to cravings, because an a.m. meal sets you up to make smart choices all day.
Quick Tip: Open the blinds as soon as you wake up. Exposure to sunlight boosts serotonin levels, which may curb your appetite, according to research.
Related: 11 Healthy Ways to Detox (Without Cleansing!)
Diet Derailer: You're a junk-food junkie.
Your Cookie Monster habits may not be your fault; studies indicate that such foods as chips and candy may be addictive. "They are full of fat, sugar, and salt, all of which stimulate your brain to release chemicals that make you want to eat more," Bauer says.
To ditch the habit and shed pounds sooner:
Budget sweets. Reduce the amount of junk food you commonly eat in a week by two portions. Every two weeks, slash a few more from your junk-food allotment. "If you slowly wean yourself off these foods, you won't feel deprived," says Ruth Frechman, RD, a spokesperson for the Academy of Nutrition and Dietetics.
Make smart swaps. Find healthy stand-ins for your fave foods. Replace ice cream with low-fat fro-yo, chips and dip with veggies and hummus, and french fries with baked sweet-potato fries, Bauer says.
Turn on your diet GPS. Modify your daily commute to remove triggers that trip you up. "When I get off the subway at my usual stop, I'm enticed by cupcake stores and pizza places," Bauer says. "But if I get off at the next stop, there are no restaurants, so I don't even think about food." Similarly, take the highway to work instead of the local road with fast-food joints galore.
Quick Tip: Banish junk-food bloat by eating bananas. They're rich in potassium, which allows the body to flush out excess sodium, giving you a flatter belly.
Related: Junk-Food Survey: Men vs. Women
Diet Derailer: You're a chocoholic.
Girl, you've got company: Chocolate is the food women crave most. "It contains hundreds of compounds that tweak our brain chemistry to make us feel good," Somer says.
To tame your sweet tooth while speeding your slim-down:
Go natural. Add at least one fruit or vegetable that has a sweet flavor -- beets, corn, or sweet potatoes -- to every meal and snack and you'll be less likely to yearn for chocolaty treats. For dessert, top sliced mango with low-fat Greek yogurt and a sprinkling of walnuts. ?Mango is sweeter than many other fruits, and its creamy consistency makes it seem indulgent,? Bannan says.
Take a hike. When the Snickers bar in the office vending machine calls your name, lace up your sneaks. A study in the journal Appetite found that a 15-minute stroll reduced chocolate cravings significantly.
Be a connoisseur. Shell out for the good stuff. "One ounce of high-quality chocolate is more satisfying than the less expensive kind, which isn't as rich and flavorful," Somer says. Enjoy it along with a bowl of fiber-packed strawberries, and you'll feel full in no time.
Quick Tip: Sleep 30 minutes more a night. "Extra zzz's will give you energy to power through your day without a sugary pick-me-up," says Donna Arand, PhD, clinical director of the Kettering Sleep Disorders Center in Dayton, Ohio.
More from FITNESS Magazine:
The Health Benefits of Eating Chocolate on a Diet
One-Pot Wonders: Easy, Hearty Dinner Recipes
Perfectly Healthy (and Tasty!) Pasta Meals
