The best plant sources of fat for weight loss come from whole foods like seeds, nuts, nut butters, avocado, olives, or extracted from the foods. While whole based fats tend to be packaged along with other key nutrients, like fiber, vitamins and minerals, they can take up more space on your plate compared to their oils and extracted fats. Extracted fat are typically pressed and filtered out of plant based sources. Because only the fat portion is being removed, you will get a concentrated version of the high calorie, plant based fat that’s takes up less space and likely ends up providing more calories overall. You would have to eat ~30 olives to get the same amount of calories from 1 tbsp of olive oil.
But the information that researchers are unearthing about the differences in the way that men and women lose weight inspires hope that the next generation of weight-loss advice will be more tailored and effective than the generic tips that have gotten Americans no closer to sliding into their dream jeans. (More than a quarter of Americans are obese, according to a May Gallup poll, a number that has been ticking upward for years). Although experts have long insisted that losing weight is simply a matter of burning more calories than you consume, they now say that it’s much more complicated than that.
While it may seem like moderate intensity, commonly referred to as your "fat burning zone", is the optimal level of intensity for fat burn, total calorie burn skyrockets at high intensity and you may actually end up burning more fat overall. Some research even suggests short duration workouts at high intensity can burn as many calories as a much longer moderate training (7,8,9,10). Part of this is due to the after burn effects from increased metabolism that continues well after high intensity training.
If you want to lose weight, you need to burn more calories than you take in. Simple as that. Heart-pumping cardio is a great way to up your calorie burn, and many forms of cardiovascular exercise also focus on toning the legs simultaneously: think running, cycling, or jumping rope. If you’re only doing a few light cardio workouts per week, increase that number to burn more calories. The CDC recommends 2 hours and 30 minutes of heart-pumping cardiovascular exercise per week. You should also be mixing up your workouts by incorporating High Intensity Interval Training, which helps burn fat fast and has you doing calorie-torching plyometrics, in addition to strength training, which will get into in a little bit for its metabolism-boosting benefits!
About: Bonnie’s been sharing her life — and family of 7 — with readers for years. But the reason she found her way onto our list is because of what she started Jan. 2 — a full-on commitment to cut out the junk food, soda and other unhealthy habits and lose weight. More than three months later, and she’s more than succeeded. Her daily struggle is the kind of thing anyone who’s stopped and started and stopped and then started again can attest to. But what really makes it special is that this time, she not stopping.
If you need inspiration, look no further! Sean is a fabulous weight-loss blogger who has lost 200 pounds! His blog follows his journey toward "improved health and fitness, one sport, goal, and day at a time." Sean's goal is to lose 225 pounds through eating healthy foods and exercise. I love his approach to weight loss. Sean writes: "It’s taken me years to put this weight on so I guess I’ve always just known it was going to take time and motivation to get it off. I also wasn’t looking for a quick fix…instead I wanted to find a permanent and intelligent way to live and be healthy while still enjoying life along the way."
A review article published in the Journal of Obesity in 2011 notes that while there is some evidence for chitosan, Irvingia gabonensis, conjugated linoleic acid and pyruvate, there isn't yet enough evidence to say for sure that they're helpful for weight loss. The article notes that Garcinia cambogia and chia seeds don't appear to show promise as fat burners. The 2011 Obesity Reviews article notes that evidence is also lacking for the use of forskolin, fucoxanthin, kelp and chromium for weight loss.
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
Lisa began Workout Mommy in 2007. Back then, she was a busy mom of two who found out that continuing her pre-motherhood commitment to health and fitness wasn’t as easy as she thought it would be. Now a single mother of four, she admits it’s even hard to find the time to commit to fitness. She writes her blog to inspire others to make that time, and holds herself accountable for finding it as well. Visit the blog.
Interesting. I’m on my first weight loss journey ever in my life, so everything is brand new to me. But I lost 30 pounds in the first 3 months when going low carb. I mean it just MELTED! However the goal is 40 pounds (10 pounds to go). This last month, weight loss has stalled. What’s interesting is that it’s stalled at precisely the weight I was previously at in my 20’s. So it’s like some sort of “metabolic memory.” I was convinced that it was a plateau — I’ve never heard of a “stable period” or anything. So I guess I’ll keep trucking and see if it picks up again. It’s very stubborn, considering I’ve doubled my workout time since the slowdown.
Yogurt – Yogurt is an excellent fat burner because it’s full of probiotics to help stimulate the digestive system. Also, the high protein content of yogurt requires more energy to be processed, which means your body has to burn more calories to process the food. In fact, all calcium-rich dairy foods can help you lose belly fat by increasing the breakdown of fat in cells. Dairy products are far more effective than calcium supplements.
Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the 40 Things Healthy Cooks Always Have in Their Kitchen are there waiting for you.
Over the summer, I began to figure out what "eating healthy" even meant. I spent the summer learning to balance meals with protein, veggies, fruits, and carbs. I learned what kinds of foods were good for me and ate less and less processed foods. Once the healthy foods were a regular part of my routine, I didn't have to think as much about making healthy and smart choices. My self-control was more focused on trying to avoid slipping into old habits.
“I was inspired to lose weight because I had gained a little every year in my thirties and forties, especially after having children. I lost the weight using the natural pregnancy hormone HCG and eating only green veggies, white fleshed fish and seafood, and drinking a gallon of water a day. I was always very active, and held certified personal training certificates for years. I keep the fat off now by hiking, yoga, walking, lifting weights and waitressing in the evenings. I eat clean and green 80 percent of the time and allow treats—notice I don't call them cheats—20 percent of the time. I still drink lots of water, meditate and smile at myself daily! My best tips are to slowly increase water consumption to a gallon of water a day and add lemon or cucumbers. That way you can tell if you are truly hungry or just socially and emotionally hungry.”
Coming back to this question of ketones and weight loss, when someone with some extra body fat begins a ketogenic lifestyle, perhaps it is the increased ability to burn these stores, coupled with the reduction in appetite and cravings, that facilitates initial weight loss. In this scenario, keto-adaptation facilitates weight loss, but only as long as the reduced hunger and cravings allow one to comfortably eat fewer calories per day than one burns.
Alcohol is broken down into sugar. Excess sugar gets stored in the body as fat. Hence, it is better to either avoid alcohol or to drink in moderation.Losing weight from specific areas, particularly your thighs, is quite an uphill task. Therefore, you should be patient and focused on what you wish to achieve. You need to give yourself enough time before you ‘flaunt’ slim and toned thighs. You have to be realistic in setting your goals after taking into consideration your body fat, genetic makeup, and current level of body fat.
About: Who is Kristin? It can be tough to tell. The “about” section of her blog is empty, and finding her name so we could peg an author involved a deep dive into the blog archives. But one thing we do know...Kristin’s blog is deep. Very deep. It’s her innermost feelings, struggles, emotions with how her weight makes her feel, her low self confidence and her constant highs and lows. It’s the kind of blog that sucks you in from the moment you start reading, the kind of blog that tells you, “whoa, this person is really pouring her heart out.” And it’s Kristen’s level of vulnerability that makes her so appealing, that makes her one of the most powerful weight loss bloggers on our list. Whatever pain your weight loss struggles have caused you, you’re sure to relate to Kristen.
Over time, most people who sustain a ketogenic lifestyle stop losing weight and find a new stable weight (Hallberg 2018). This is achieved when their natural instincts of hunger and satiety lead to an increase in dietary fat intake to balance out one’s daily expenditure. But as long as dietary protein is kept moderate and carbs low, this dietary fat is used in place of body fat to produce ketones, so clearly nutritional ketosis can be maintained without any further weight loss. We have named this a ‘eucaloric ketogenic diet’ (Phinney 1983).
Since insulin sensitivity is at its lowest in the final two weeks of the cycle, and carb intake is also at its lowest, exercise should be more anaerobic (this means hard and fast, really getting your heart pumping). It should be focused more on high-intensity interval training, with short bursts of high intensity work, either from brief sprint exercises or from weight lifting. This is an excellent way to sharpen insulin sensitivity while simultaneously burning fat, increasing muscle mass, and spending calories. It also helps the body stay healthy and as stress-free as possible during this time in which the body is gearing up to menstruate and the least capable of handling stress.
Well, I should begin on the child hood years. As a child I was not over weight. I was pretty active as a child, my weight didn’t go up till I hit puberty. I guess all that candy and soda caught up with me. However when I hit about 15, the weight came back off, I was a cheerleader in the fall, and I played softball in the spring,and did a lot of other activities in between. Then when I hit 18 I really started to work out. I kind of got obsessed, I was working out to Carol Alt’s VCR tapes (remember VHS tapes?) and I got into the best shape ever. I am 5’11 and made it to 135 lbs, not too shabby. However, I didn’t eat that much and felt horribly guilty when I did eat. Not good! Honestly I don’t know what happened after that, to why I stopped working out that is. I guess that’s when I hit age 20. The discovery of pizza, beer, bars, guys and friends.
Successfully flattening your stomach is a matter of burning body fat and building muscle. The best way to burn body fat is through cardio exercises such as running, walking, elliptical training, and bicycling. With these exercises, burning stomach fat, shedding love handles, and building a six pack is completely do-able. So send your body the memo: flat abs are in style and it’s time to get yours!
Great Article but so way OFF THE MARK to such a degree as to make me cry. Controlling weight gain can only be done by controlling, and reducing, blood levels of INSULIN – and there is no medication that can do that. But, and its a big BUT, one can reduce Insulin very precisely by eliminating sugar and carbohydrates from the diet and fasting, preferably at least 16 hours (I try for 20 hours) between meals. I am a type two diabetic of 25 years duration, and have been doing this for 3 months and not one hypoglycemic attack during this time with a weight loss of 19kgs, down to 69Kgs. To prevent hunger add a healthy, natural fat, such as butter, to your diet. Does wonders. If I understand it correctly the reduction of Insulin below a certain level allows the body access to the body’s fat stores so that it can finally burn off these fat stores.stores. Once Insulin reaches a certain blood level it PREVENTS the burning of fat stores – hence the need to FAST and reduce the Insulin. The fasting is also wonderful for Calorie restriction and it’s benefits. – Just my two cent’s worth – hope its been useful.
About: Helen’s a sweet and simple kind of girl. She’s a runner in mid-life whose goal is to live healthy while mixing in a bit of adventure too. But what really makes her blog special is the number of delicious, healthy recipes she has developed along the way. They’re easy to follow and loaded with pics. And although Helen does sometimes take long breaks between posts, when she does do an update, they're among the most well-read on her blog.
I think another great thing about having a blog and being a part of the community of health blogs is how open people are with weight loss/gain. I’ve struggled with weight my whole life and never had a lot of people to talk to because people around me weren’t going through it or felt ashamed to admit guilt over gaining a few pounds or that they secretly knew all the over exercise was actually a bad thing. It can be very isolating and reading other people’s journeys is so wonderful. Thanks for sharing your story!
Ketosis works for weight loss in the short term, but that’s not why it’s so amazing. Short term weight loss is easy (I’ve lost at least 200 pounds of short term weight…because it always roared back on with a vengeance so I could lose it again!) When you look at keeping your weight off forever, ketosis provides a level of appetite suppression that is actually liberating. Ketosis helps you literally stop thinking about food all the time.
I started my journey just about 1 year ago to the day and have lost 42 lbs. The hard part will be keeping it off. I used the same ideas as the author and will tell you they work. Be kind to yourself and forgive yourself if you slip up. Log your food and by all means do your exercise. My wife and I walk approximately 2 miles a day in addition to the normal walking we do around the house.
Reading Stefani’s take on intermittent fasting was the slap in the face I needed to actually start listening to what my body was telling me. Her WLU Program has utterly and completely changed my relationship to my body and how I treat myself. I owe Stefani an unbelievable debt of gratitude for showing me the way not just to self love but also to being able to fit into my favorite leggings.
We don’t recommend thinking about macros in terms of percentages, especially if you’re focused on weight loss. We recommend keeping your carb intake under 30 grams/day, eating the protein requirement we outline in our protein post, and eating fat to satiety. There’s more info on our rationale around macros in this post by Steve Phinney and Jeff Volek: https://blog.virtahealth.com/how-much-protein-on-keto/
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Experts typically recommend reducing your daily intake by about 300-500 calories per day below "maintenance level," or the amount you need to stay at your current weight. This decrease in calories converts to about 1/2 pound to a pound of weight loss per week. Although you may feel like you can "do more," slow, steady progress is much healthier—and easier to keep up.
Since insulin sensitivity is at its highest in the first two weeks of the menstrual cycle, and carb intake is free to be at its highest, exercise can be more aerobic (long, moderate heart-rate-elevating cardio exercises). It is at this time that you can do your best high performance cardio training. Here you can challenge yourself with longer-term exercises that may be more “stressful” for your body, like long bike rides, tabata sprints, night-long dance sessions, and the like. It is at this time in your cycle that your body can handle the most aerobic stress.
Sorry, I should have read those articles on carbohydrate in full first before I got on my soap box. They’re inaccurate too. In 2015 the Scientific Advisory Committee on Nutrition (SACN), advisors to the UK government, did a meta-analysis of all the best research and found none of the effects on health, i.e. heart disease, cancer and diabetes, reported by small scale studies and the likes of Robert Lustig. Link: https://www.gov.uk/government/publications/sacn-carbohydrates-and-health-report
Unfortunately this reduces the debate to a very simplistic level. Why? Because we know that hunger, appetite, energy expenditure (i.e., metabolic rate), and even our propensity to be active are highly regulated by an increasing list of hormones and signaling molecules, not to mention our genetic inheritance (Bouchard 1994). Moreover these various factors interact with each other – for example: exercise stimulates hunger, calorie restriction increases hunger and decreases spontaneous activity (Keys 1950), calorie restriction reduces metabolic rate, and exercise plus calorie restriction markedly reduces metabolic rate (Phinney 1988).
Perhaps you might be consuming too much fat because you’re trying to raise your ketones, but pump the brakes! In addition to potentially contributing too many calories, sources of fat like coconut oil (including concentrated supplements) contain medium chain triglycerides (MCT). These cannot be stored in body fat, meaning that whatever is consumed has to be promptly burned for energy. So you’re adding these sources on top of your dietary fat consumption for satiety, this type of fat takes priority. Often times people fall into the trap of adding supplements of coconut oil or straight up MCT oil and it ends up adding extra calories. Yes, it may raise your ketones a bit, but the overall cost may impact your weight loss.
Put some squats on your schedule and watch that unwanted weight on your legs disappear in no time. Squats help tone your thighs, butt, and even calves in a short amount of time. While squats can be a challenging lower-body workout, adding them to your routine sooner rather than later can make a major difference in the long-run; a German study published in the Journal of Sports Medicine reveals that squatting helped build knee strength, potentially protecting against future falls, without adding undue wear-and-tear on other joints.