If the pounds won’t come off, you’re not alone. According to a survey by Marketdata Enterprises, the typical American dieter makes four or five tries to lose weight each year. It is a vicious circle: “After a while, you feel discouraged when you don’t get results, and that can wear away at the motivation,” says Dawn Jackson Blatner, RD, author of The Flexitarian Diet. These dieting upgrades must do the trick for good.
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Diet fail #5: Attempting to work off the pounds
Eat less, move more: It’s the simplest advice, but the two strategies aren’t equally effective. “Weight loss is 80 % diet, 20 % exercise,” says Craig Primack, MD, an obesity medicine specialist in the Scottsdale Weight Loss Center in Arizona. Calorie burn from being active is too minimal to pay for subpar diet. An average joe would need to walk 35 miles to lose the 3,500 calories it requires to get rid of just 1 pound.
Go to sleep earlier
Lack of shut-eye can also add flab, says a Mayo Clinic study that found that sleep-deprived people consumed an extra 549 calories each day, compared with those who were well-rested. Try to stick to the National Sleep Foundation’s guidelines and get seven to nine hours a night.
Eat more vivid foods
When food contrasts with the colour of a plate, you have a tendency to consume less food, per research in the Cornell University Food and Brand Lab. People devoured more spaghetti and sauce if this was served on the red plate versus a white one; portion size wasn’t obvious, so they OD’d.
Turn off the TV
Seeing commercials for food as you’re watching television can trigger individuals to snack, based on research published in the journal Health Psychology. That sounds like an ideal excuse to stay in for an (ad-free) Netflix binge instead. Or simply pick up a great book.