If you’ve tried countless times to lose weight through diet and exercise, the problem may not have been what you were eating or the amount that you were working out. Rather, your plan may have been too ambitious to begin with. Most people who give up on diets or workout regimens do so because they attempt to take on too much before they are ready. Real, manageable weight loss comes at a steady rate and requires no overexertion. In fact, just by making a handful of small adjustments to the way you eat and go about your day, you can begin to burn fat on a consistent basis.

Proper Diet

If your goal is to forge a six-pack, it is pertinent to know that abs are truly made in the kitchen. This is because shedding those last few pounds to finally reveal your abdominal muscles requires a strict diet, often regardless of how much you are exercising. If, on the other hand, you are simply trying to shed as much fat as humanly possible, you have some room for error. Either way, you should begin by eliminating the primary sources of your caloric surplus. Stop drinking soda and sugary drinks entirely and drink only water instead. Eliminate fried foods from your diet, begin reading nutritional labels (and avoiding saturated fats and trans-fats like the plague), and ensure that you are getting the necessary vitamins and minerals to properly shed fat. Consume Omega-3 fatty acids, taking a supplement if necessary. Replace white flour products with whole grains, and try to limit your intake of simple carbohydrates. These are all very minor changes that, when added up, result in a sizeable caloric deficit. If you have trouble committing, enact these changes one by one until you reach the point where you can stick with all of them. You will hardly notice a difference after just a few weeks.

Proper Exercise

In order to lose weight, you have to burn more calories than you take in. That is ultimately the single and sacred formula behind weight loss. A caloric surplus can be achieved through limiting how much you eat via your diet or by expending additional calories through exercise. Often, healthy weight loss is executed through a combination of these two. Luckily, exercise does not necessarily have to mean spending hours at the gym every day. One of the most simple things that you can do is take a walk or short jog every morning. This will not only burn the nominal calories that you will expend through the jog itself, but it will also jumpstart your metabolism for the rest of the day, making you burn more calories even as you sit at your desk or watch television. Another simple thing you can do is begin taking the stairs instead of the elevator every day. Believe it or not, such an elementary change can cost you several hundred calories a day, resulting in a pound of fat shed every week.

Cutting calories can be extremely hard – if you make it hard. In reality, it is often as easy as forgoing some calorie-dense ingredients in favor of homemade or low fat substitutes. Other times, it is as simple as recognizing that what you buy in the store isn’t always made with your health in mind. To cut as many as 300 calories from your diet a day, replace the following items whenever possible.

Caesar Dressing

A Caesar salad should be one of the healthiest things that you can eat. Not only is the protein source extremely lean grilled chicken, but the rest of the meal consists almost entirely of vegetables. Even the croutons get a pass because they add some carbohydrates to an otherwise carb-devoid salad. Yet the devil is in the details, and in this case the details are in the dressing. Just two tablespoons of Caesar dressing can contain over 150 calories and 18g of fat. That is astronomically high for any food, much less a dressing on a salad. Instead, ditch the dressing and replace it with one low in fat or make your own Caesar dressing (there are plenty of homemade, natural Caesar recipes online).

Candied Sweet Potatoes

This holiday favorite should send red flags flying as seen as you read the word “candied”. Often times, the recipe will call for sweet potatoes drenched in butter and brown sugar. This results in a dish that can pack over 400 calories a serving. Instead, sweeten the potatoes with maple syrup (which is rich in antioxidants) and flavor it with spices such nutmeg and clove.

Macaroni and Cheese

Few things are as delicious and rewarding as homemade macaroni and cheese. It is the very essence of a comfort food. Unfortunately, however, all of that dairy can pack a whopping serving of saturated fat. To combat this, use low-fat cheddar cheese and 1% or skim milk in your recipe. Add some whole-grain bread crumbs to the top when you are done, and you’ll have a dish that contains 150 calories less a serving and sacrificed little, if any, flavor.

Homemade Pie

Here’s the problem with most homemade pies; they often use store-bought, pre-shaped crusts. By replacing the store bought crust with one made out of crushed graham crackers, wheat germ, and flax seed, you can reduce the calorie count by 50% in some pies all without changing what you put in the middle. Even better, flaxseed provides Omega-3’s such as ALA whilst wheat germ contains Vitamin E, a potent blood sugar regulator.

Meatloaf

Let’s be honest. As much as we love meatloaf, by the time the finished product comes out, it is an unrecognizable hunk of protein that often times derives much of its flavor from the sauce that it is drenched in. Given this, why not replace ground beef with extra-lean ground turkey? Add breadcrumbs and some herbs for texture, and you’ll have a dish with hundreds of less calories and 95% less saturated fat.

Every year, it seems that something that humanity has long thought to be a medical miracle turns out to actually be causing us great harm. A decade ago, Olestra was hailed as an incredible way to make foods taste great (until it became evident that our inability to process it was potentially lethal). Just a few years ago, childhood vaccinations were linked to autism (until it turned out that the science behind this connection was flimsy at best). Now, it seems that antibiotics may be causing “diseases of civilization” such as obesity and Type II diabetes. The evidence for this conclusion is still being sifted through and digested, but what has emerged thus far is quite compelling. Discussed below are the how’s and why’s of it all.

False Evidence

Before the actual evidence can be explored, it must be noted that some highly-regarded medical journals have touted a fatally false link of causation in this case. Various medical journals and Wired Magazine reported that the states with the highest incidences of stroke, such as West Virginia, Kentucky, Tennessee, and Louisiana also have the highest rates of antibiotic prescription. While this seems like compelling evidence for a link between antibiotics and stroke, it must also be noted that these states also have the consumption rates of fried foods, saturated fats, and trans-fats; three things that have long been concretely linked to strokes and heart disease.

Valid Evidence

A better study, would be one conducted with a placebo in a double-blind manner. Luckily, there was just such a study performed in 1954. In it, Navy recruits who were given daily doses of antibiotics actually gained twice as much weight over a 7 week period as those who were given a placebo. Compelling evidence, but hardly conclusive.
Another interesting fact is that antibiotics kill off not only disease-causing bacteria, but also the “good” kind of bacteria that helps regulate how your body works. Much of this bacteria is located in your gut and aids in the digestive process. In fact, a recent study found that children who were given antibiotics regularly do not have H.pylori in their stomachs by the age of 18. H.Pylori raises your risk of ulcers, but also seems to help you feel full. Without it, your body is tricked into overeating.

The good bacteria in your body also play an indirect (or occasionally, direct) role in your immune system. Eradicating this bacteria makes you more susceptible to both chronic and acute illnesses. H.Pylori, the recently mentioned bacteria that no longer exists in the bodies of most children treated with antibiotics, has actually been shown to prevent diseases such as asthma in mice. Mice that were re-“infected” with it also lost weight and were less likely to become obese.

Do Antibiotics Make you Fat?

Overuse of antibiotics has long been decried for its ability to create superbugs amongst the general population. Now, it seems that there are other complications. While the evidence is hardly strong enough to warrant abstaining from antibiotics in life-threatening situations, their use should be limited. If you’re worried about the damage that they may have already done to your body, there does seem to be a silver lining. Consuming probiotics tends to have the reverse effect.

What if someone told you that you could get an efficient and effective workout in all without turning off the TV or leaving your living room? It’s not one of those gimmicky devices, but rather a series of simple exercises that require minimal time and commitment. You’ll lose even more weight because exercising during your favorite television programs will preclude you from snacking. Forget spending hours at the gym! Performing the following moves will save you both time and stress.

Push-ups

Here’s a fun activity…every commercial break, do a set of push-ups. Even by the end of a 30-minute program, chances are you’ll be exhausted. If you can’t perform a full push-up, just place your arms on the couch instead. It’s easier and lighter on your joints.

Jumping jacks

If cardio is more your thing, spend the duration of the commercial break doing jumping jacks or running in place. You’ll enjoy your shows more because it means a rest period, and the exercise will actually boost your metabolism so that you burn calories as you watch television.

Crunches

This one is an old favorite with perhaps a few new twists. Place your feet under the couch and perform crunches or sit-ups until your abs are sore. Then, lie on your side and perform side crunches to work your outer abdominals and obliques. If you feel like you’re on a roll, you can work your transverse abdominis and lower back too. Just lie on your front with your arms out in front of you and crunch upwards.

Armchair Stands

These are like reverse squats, and work almost as many muscles too. Sit on the edge of your chair or couch with your feet spread apart. Without using your arms, apply pressure from your feet and stand up. Lower your body, and repeat right before you touch the couch again. Do as many of these as you can. Chances are it won’t be too many at first. This is a fantastic workout for your calves and thighs (as well as your lower back and glutes).

Dips

Stand right in front of the side of your couch with your hands resting on it at both sides. Bend them at a ninety degree angle and “dip” down. Repeat as many times as you can. This works your triceps, as well as your lower back.

Jogging

If the above exercises seem too timid to you, just place a treadmill in your living room. This simple change has helped thousands of people lose countless pounds. You get to watch your favorite television programs whilst doing a full 30-60 minute cardio workout. It doesn’t even have to be a treadmill; stair-climbers, stationary-bikes, or even a full indoor track all work. The goal is to have no excuse NOT to work out. If you have time for television, you will have time to exercise.

1 Stress can make you put on Weight

Nobody enjoys being stressed out. Not only is it upsetting, but it can also compromise your immune system. To make stress even worse, it turns out that it can make you put on weight. The simplest way it does this is by causing you to crave carbohydrate rich foods, which have proven to calm stress hormones. Stress itself also causes you to store fat. This is a holdover from the times when stress usually meant famines, and storing food as fat was a useful evolutionary mechanism.

Exercise has been proven to reduce stress, but if it is not working, try exercises such as meditation or yoga.

2 Factors during Pregnancy Affect You

Practically everyone is familiar with fetal alcohol syndrome and the consequences of drug use on the fetus. Yet as it turns out, what your mother was eating while you were in the womb can also have a strong effect on how your brain functions. Eating sugary and fat laden foods while pregnant can cause the baby to grow up with poor appetite control mechanisms and even a faulty metabolism. As it turns out, eating healthy while you’re pregnant can help your baby long down the road.

3 Sleep May be Better than Diet

You can actually lose weight by sleeping more. Sleeping less than seven hours a night can upset your hormone balance, causing you to think you’re hungry when you are not. Getting proper rest, on the other hand, helps you feel full during the day and can even lead you to spontaneously lose weight. This is not to say that you should sleep 16 hours a day instead of eating healthy, but if you are not getting enough sleep, you should start sleeping in.

4 Your Family’s Weight Contributes to Yours

Believe it or not, but your spouse or family’s weight has a direct correlation with yours. When one spouse is obese, for example, the other one is as much as 40% more likely to be obese also. On the other hand, when one spouse or family member loses weight, the others are significantly more likely too. This can be due to a variety of factors. There may be less fattening foods in the house. Alternatively, exercise is often contagious. When one person begins playing a sport or going on bike rides, it is not uncommon for the others to join.

1 There are Genetic Factors

This one has long been suspected, and it has even used as an excuse by plenty of people who were simply too lazy to get off the couch. Yet as it turns out, there are more than a handful of genes that will predispose you to a life of being overweight. None of these are more prominent than FTO, a gene that about half of the population possesses. Individuals with one copy of FTO tended to weight more than those who did not, and individuals with two copies of it were 40% more likely to have diabetes and 60% more likely to be obese. It is not a life sentence. Regular diet and exercise will still work, but the path will simply be a little more difficult.

2 Some People have More Fat Cells than Others

If you thought the last one was unfair, this one certainly won’t help. Some individuals actually have as many as double the fat cells of others. Perhaps even worse, once fat cells develop, they never go away even if you burn off the fat. Yet the news isn’t all that bleak. It is generally better to have many fat cells rather than a few that become overstuffed and enlarged. Proper diet and exercise will ultimately ensure that the number of fat cells you have is irrelevant.

3 You Can Actively Change your Metabolism

This one is huge! Your lifestyle actually has a prominent effect on the speed of your metabolism. A recent study by a team of Scandinavian scientists found that individuals who gained as little as ten pounds actually experienced their metabolisms slow down, thus leading to a vicious cycle of further weight gain and making the existing weight more difficult to lose. On the other hand, individuals who exercised regularly had a faster metabolism. If you refuse to exercise, try to ward off weight gain so you don’t keep gaining weight.

4 Food Can be Addictive

While brownies or cake may never have the same grasp on people as heroin or cocaine can, food can certainly be addictive. Various studies have found that when individuals are shown pictures (or even told the name) of their favorite foods, the areas of the mind linked with drug addiction responded. It is believed that dopamine is the primary culprit here, and obese individuals require more and more of their favorite foods to get the same chemical response every time.

Nutrisystem

The Nutrisystem diet simplifies the hardest part of dieting which is deciding what you are going to eat for every meal, every day. It actually ships food to your house and tells you what to eat and when to eat it. Unfortunately, however, the products are (by definition) full of preservatives and rarely fresh. It is perfect if you want a diet that doesn’t add too much stress, but it will not give you the same results as a diet that you plan yourself. The food it provides is actually quite tasty most of the time, but it may be more effective at short term weight loss than long term.

Vegetarian Diet

If you can avoid eating meat entirely, then the Vegetarian diet may work for you. It eliminates meat products entirely, and instead espouses foods such as “buckwheat pancakes”. You may lose weight initially, but the long term results are often unclear. You will also often have trouble getting your necessary protein intake, so be sure to supplement with a protein powder or something similar.

Weight Watchers

Think of this as Nutrisystem but with more freedom. You’re awarded a certain amount of points each day, and every food or drink (in the world) has a certain point value. If you coordinate it well, you will be full and healthy without consuming too many calories in the mean time. The instructions may occasionally be vague, however, and even certain condiments can throw off point counts significantly. It is, overall, a good system nonetheless if you would like some level of oversight and instruction throughout your diet.

Mayo Clinic Diet

This diet was developed by a group of nutritional experts from the Mayo Clinic. Its claim to fame (other than the aforementioned) is that it has reconstructed the food pyramid, promoting low energy-density foods at the bottom that you can eat plenty of without ingesting too many calories. It isn’t as strict as other diets, and can be tailored to fit your needs.

The Mediterranean Diet

The Mediterranean Diet has been met with much fanfare as of late, and for good reason. It encourages the consumption of whole grains, salads, and polyunsaturated fats (that are so often missing from the Western diet). Even a glass or two of wine a day is encouraged, as it helps regulate blood pressure, and red wine actually possesses various beneficial properties. Fish, vegetables, pita bread, and olive oil are staples of this program, so it actually hardly feels like a diet sometimes.

Whole Grains

When the original food pyramid was “constructed”, it was bottom-heavy on grains. Yet now modern nutritionists are arguing that such overconsumption of grains has led America into a world of obesity and other health problems. The devil is in the details, however, as there is a tremendous distinction between “grains” and “whole grains”. Your white flour bagel, for example, contains a frightening amount of simple carbohydrates (that spike your blood sugar and trigger your body to store fat) and not much else. Whole grains, on the other hand, are a wonderful thing. They contain high amounts of protein and fiber, which in turn help keep you feeling full and lower your cholesterol. Replace white flour products with whole grains and you are almost guaranteed to lose weight.

Fish

The average American eats red meat three times a week in various forms. Often times, individuals think that the healthiest choice would be to replace beef with chicken or turkey, but there is a far better option out there. Fish such as salmon, tuna, and mackerel are all high in protein and Omega-3 fatty acids, which have been shown to help you lose weight. Fish also has considerably more flavor than turkey and chicken, and can be an interesting change of pace that helps fight diet boredom.

Dairy Products

Dairy products, particularly milk, have been victimized as of late for their high fat contents. Yet research seems to indicate that whatever fat they may contain is actually offset by how much protein and calcium they have (which help individuals lose as much as 20% more weight). Drink skim or 1% milk if at all possible, and you’ll reap all of the benefits of dairy without adding too much saturated fat to your diet. Low fat or non-fat yogurt is yet another great source of protein and calcium that also helps regulate your digestive system. Try the Greek kind for double the protein and half of the sugars.

Water

Believe it or not, drinking water can actually help you lose as much as a pound or two a week. Individuals who had previously drank large amounts of soda or other sugary drinks lost significant amounts of weight when they began drinking water instead. It will also ensure that you are always properly hydrated, which is crucial for your body to efficiently shed toxins and fat. Going from soda to water may be a drastic change at first, but your sweet tooth will inevitably adjust after a few weeks.

What is the Nordic Diet?

The Nordic diet is the collaborative project of a world-renowned, Michelin starred chef and an obesity researcher. It is also the brainchild of approximately $20 million in research. A study pitting the dietary plan against a control group showed that the average participant lost approximately seven pounds in a twelve week period, an astounding result by all calculations. It has been given the namesake “Nordic” because most of the foods it recommends and allows are staples of cold-climate cooking.

What Do You Eat?

The diet suggests various groups ranging from the purely protein to the decidedly carbohydrate-laden. Fish, vegetables, nuts, legumes, berries, fruit, game meats, and certain starches are staples of the plan. Similar to the famous Mediterranean diet, antioxidants and Omega-3 fatty acids are featured prominently.

The diet recommends that you find food grown in your area because it will be lower in preservatives and artificial additives. You should home-cook as many meals as possible, and don’t skimp on the side dishes. Proper seasoning is also one of the pillars of the diet.

Why Does it Work?

Believe it or not, there is plenty of science behind both the ingredients and the methods of eating in the Nordic diet. Fish and game meats tend to be significantly lower in saturated fat than beef or pork. Fruits and vegetables are full of vitamins, antioxidants, and minerals. Nuts and legumes are great sources of fiber, protein, and minerals.

Omega-3’s are plentiful in fatty fish (especially coldwater fatty fish) and game animals because they eat grass their whole lives rather than artificial grain feed.

Preparing meals in your home turns eating from an inconvenience (“I have to swing by McDonald’s to save some time”) to an experience where you are more apt to make deliberately healthy choices. It also lets you savor your food, helping you realize you are full before you overstuff yourself. Side dishes, such as vegetables and legumes, are great ways to make sure that you don’t overindulge in your main entrée or unhealthy deserts.

As for seasoning your food creatively, it is probably the best way to avoid getting tired of eating the same nutritious items every week. Yogurt, balsamic vinegar, and even some light sugar can be used to tremendous effect.

The problem is that often times, it can be boring or outright painful. Some days, the last thing you want to do is spend an hour on the treadmill. Your favorite TV show is on, or you have friends over, or you simply feel lazy. This is why some of the most fit people in the world don’t actively exercise; rather, they find hobbies or recreational activities that happen to burn hundreds of calories in the process (and we’re not talking about the guy who runs marathons for fun). Some of the simplest ways to burn two hundred calories while having a blast are listed below.

Play Golf

The number one pastime of CEO’s and Scotsmen is also a great way to shed some pounds. Golf is usually considered one of the most relaxing sports you can participate in (unless your swing is off and you’re particularly competitive), but it is an extremely sneaky way to exercise. The club swinging isn’t particularly exhausting, but by the time you’re finished walking between even 9 holes in the heat, you’ll have burned at least two hundred calories.

Go Bowling

Just like Golf, this one seems like a fun night out that won’t make you terribly tired. Yet after bowling just one round, you’ll have spared yourself two hundred calories. Avoid the beer and concession foods, however, as they can quickly nullify your losses.

Run Errands on Your Bike

Have to go somewhere that’s just a few miles away? Bike there and back and you can shed hundreds of calories. In fact, perform this routine on a daily basis and chances are you’ll enjoy a weekly caloric deficit in the thousands. Not only do you get to (metaphorically) stop and smell the roses, but you’ll also manage to exercise throughout the normal course of your day.

Take up Yoga

Yoga, which is known for its ability to help you stretch and meditate, is also an extremely effective way to burn calories. The Vinyasa variant in particular will actually make you burn approximately two hundred calories every half hour. Bikram is another fantastic version, as your body actually burns calories by regulating your temperature.

Get a Dog

As it turns out, dog owners actually burn hundreds more calories than their pooch-less counterparts. Between playing with your dog every day, taking them for a walk, and the arduous and stressful process of bathing them, you’ll burn an average of two hundred additional calories every day. Dogs also make excellent running partners.

Take the Stairs

Here is an idea…boycott elevators. Not to go green (although it can’t hurt), but rather to help trim your waistline. Taking the stairs instead of the elevator every day can easily cost you two hundred calories while giving you one of nature’s best possible calf workouts at the same time. After just a few weeks, you won’t even have the patience for an elevator anymore.