We Asked Experts How To Lose Weight Wi
weight loss nutrition
Vegetable and Protein Powders for Weight Loss
Counting Macros Not Calories to Lose Weight
Consider natural appetite suppressants
If your New Year's resolutions for 2022 are health-related, there's a good chance they'll include some iterations of weight loss and get done quickly. After all those carbs and sugars over the holidays, it's only natural to try to bounce back with more health-conscious choices when January rolls around. Unfortunately, losing weight often requires engaging in food culture, which can be highly toxic. Remember: No matter what your current weight is, you can stay healthy.
The rationale for weight loss depends on the balance of calories burned and calories expended. Want to lose weight and burn fat? Well, exercise is a great solution to burning those calories, and we've rounded up our favorite weight-loss workouts to do just that. But exercise isn't the only solution to weight loss, and this should be good news for anyone who's injured, lives in a difficult-to-workout environment, or just hates the thought of getting out of bed and going to the gym.
Yes, even without exercise, weight loss can still be achieved with better nutritional decisions and a general awareness of what's going into the body. While losing weight can be a healthy goal, losing weight quickly can be unhealthy and dangerous—especially when fast dieting is involved—so we recommend taking your time, consulting a professional, and understanding that weight loss isn't a one-size-fits-all plan.
We spoke with Julia DeLissio, a registered dietitian and certified personal trainer based in Massachusetts, to better understand how to lose weight without adding to your exercise program.
"You don't have to exercise to lose weight," Delicio said. "Exercise helps build muscle, but a healthy relationship with weight can be maintained just by changing your diet."
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Below, we'll break down several weight loss strategies that don't require strenuous exercise:
Replace low-calorie alternatives with high-calorie snacks and condiments
Replace some carbohydrates in your diet with healthy whole grains and vegetables
Stop counting calories and try "macro counting"
Consider natural appetite suppressants to reduce excess snacking
We'll also share some products we think will be helpful in your weight loss journey.
weight loss nutrition
According to DeLissio, making a major shift in nutrition still has to be enjoyable. After all, if a particular diet is making you miserable, how long can you really stick to it?
"If you ask a person to eliminate their favorite foods, they're more likely to be unsuccessful," DeLissio said. “You want to eat as close as possible to what they used to eat. That means you never want to distance them from their culture, ethnicity or dietary beliefs. Food and happiness are closely related, so if you want weight loss to stick, it has to be It's doable for individuals."
Looking for an easy starting point? DeLissio recommends checking your intake of condiments, soda, and coffee, many of which contain hidden calories. For example, if you drink a cup of coffee in the morning with a spoonful of sugar and a quarter and a half, you've seen about 100 calories. According to the American Council on Exercise, a 160-pound person burns about 15 calories per minute on average, which means you have to run for seven minutes to burn off the calories from your morning coffee. If you want to lose weight quickly without exercising, try black coffee instead.
Your favorite condiments and salad dressings also contain these calories. We've linked some low-calorie alternatives below to help you with manageable food elimination. Note that these products are not specifically approved by DeLissio, but represent borderline dietary options that can aid in weight loss without exercising.
Primal KitchenOrganic Sugar Free Ketchup
Next time you indulge in delicious french fries and pull out your favorite jar of ketchup, check out the nutrition facts on the back. You may see some high fructose corn syrup, so it's relatively high in sugar. Compared to a bottle of Heinz, this ketchup from Primal Kitchen has half the calories per serving, not to mention more natural, organic ingredients. It's these little alternatives that make a huge difference in weight loss.
Original Kitchen Ketchup
Buy it: Primal Kitchen Organic Sugar Free Ketchup $14.99
Skinnygirl Low Carb Salad Dressing Pack
Salad dressing is one of the culprits of hidden calories because it feels like a healthy choice when you eat it. But the most delicious salad dressings are often high in fat, sugar and calories. This four-pack of salad dressings features fat-free, sugar-free recipes and only 10 calories per serving, a big departure from most standard salad dressings.
skinny girl salad dressing
Buy it: Skinnygirl Salad Dressing Pack $1.98
Vegetable and Protein Powders for Weight Loss
OK, so we've discussed how eliminating and replacing certain foods can help you lose weight without exercising, but there are a few things to consider about eating more. DeLissio recommends increasing your intake of vegetables and whole grains, as both can help you feel fuller.
"A cup of vegetables is negligible in terms of calories, but they provide fiber, small amounts of protein, vitamins and minerals," DeLissio said. "Most people don't eat vegetables, so swapping out some carbs (like pasta, bread or bagels) for greens is a good option."
According to DeLissio, swapping these refined grains for whole grains—such as white rice for quinoa—also adds fiber to your diet, which stays in your digestive tract longer, increasing post-eating fullness Abdominal feeling. She also recommends supplementing with protein and vitamins, two things that many people struggle with eating throughout the day. We've linked some great protein and vitamin supplements in the next section.
Optimum Nutrition Platinum Hydro Whey
Protein is an indispensable macronutrient that everyone should include in their diet, not just those looking to build muscle. For this reason, DeLissio recommends protein powder if you're having trouble getting enough protein throughout the day. In particular, she recommends choosing whey protein isolate over whey protein concentrate.
"Isolates are better absorbed than whey protein isolates and generally contain more protein per scoop," she says. "It's also slightly lower in lactose, making it easier to digest. While most powders are already easy to digest, this may help people who are more sensitive."
This protein powder from supplement giant Optimum Nutrition provides 30 grams of protein per serving, along with other key amino acids to boost your protein intake.
best nutritional protein
Buy it: Optimum Nutrition Platinum Hydrowhey $64.99 (was $69.99) 7% off
Orgain Organic Protein Powder
This vegan protein powder is a great option for those looking to increase their protein intake while maintaining plant-based foods. With 21 grams of protein per two scoops, this powder's nutrients come from chia seeds, rice, and pea protein. With a price under $30 and over 35,000 reviews on Amazon, it's easy to see why this is the top choice for plant-based protein.
organic vegetable protein
Buy it: Orgain Plant Protein $26.99
NatureWise Vitamin D3
Oddly enough, we could all use more vitamin D. Our bodies naturally produce vitamin D when we're exposed to sunlight (or when we eat foods rich in vitamin D), but it's often not enough. This supplement from NatureWise contains 125 mcg of vitamin D3 per serving, which is more than 600% of the recommended daily intake. It's third-party tested and is a great vitamin to incorporate into your daily diet.
NatureWise Vitamin D Supplement, Immune System Supplement
Buy it: NatureWise Vitamin D3 $14.99
Natural Vitamin B12
Another vitamin many people are deficient in, vitamin B12 helps the body with DNA synthesis and energy production. This USP tested and verified B12 supplement comes in a 150-cap bottle and provides 1000 mcg of B12 per softgel, enough to avoid any symptoms of vitamin B12 deficiency.
Natural Vitamin B12
Buy It: Nature's Bounty Vitamin B12 $8.99 (was $19.99) 55% off
Counting Macros Not Calories to Lose Weight
DeLissio insists on providing her clients with a fully personalized approach to training and weight loss. After all, everyone is different and has a different relationship with food and dieting. Therefore, she understands that some strategies are not for everyone.
"Certain interventions do more harm than good for certain populations," she said. This includes counting calories and macros, a way to track everything you eat throughout the day. This can trigger some people — especially those who have dealt with restrictive eating behaviors, eating disorders, or binge eating in the past — in which case DeLissio opted for an approach that focuses on building for each meal. A balanced nutritional profile—25% protein, 25% vegetables, and 50% carbohydrates—instead of trying to track down every nutrient.
If her client has a good relationship with food, a macro count might be a good place to start.
"For my clients, macro counts tend to be a temporary state of affairs," DeLissio said. “It’s a tool to teach them about food composition and understand the big picture of their diet. Once a person understands portion sizes and balance, we move away from the macro and focus on building intuitive eating habits.”
Kleber Fox Food Magazine
As DeLissio says, macro counting can be a useful tool for understanding what's entering your body every day. But proceed with caution. "Food magazines can be helpful if macro counts are appropriate," Delicio said. "If not, it leads to an obsession and control over the food portion."
If you decide to go with the macro counting method, check out this food magazine from Clever Fox, featuring a colorful and engaging design that tracks your daily food intake. It also has pages for recording your weight and measurements, and comes in nine different colors.
smart fox food magazine
Buy it: Smart Fox Food Magazine $27.49
RENPHO Body Fat Scale
If we've learned anything so far, it's that weight loss varies from person to person, and the strategies involved are largely dependent on each person's relationship to dieting and weight loss. Tracking progress can be effective, but it can also have a fatal impact on your mental health. Still, if weight loss is your ultimate goal, you'll need a good scale to monitor your weight. This stylish option from RENPHO provides not only weight, but also a wealth of body composition information, and syncs with your smartphone in one user-friendly app to keep track of your progress.
RENPHO Smart Body Mass Index Digital Scale
Buy it: RENPHO Body Fat Scale $26.99
Consider natural appetite suppressants
Finally, we know some of our readers will be interested in natural appetite suppressants, which can help curb food cravings and thus reduce excessive snacking. DeLissio does not recommend these products, but we do think they can be a useful addition to your new diet. Weight loss suppressants include supplements designed to help control appetite and foods that have natural appetite-suppressing properties, such as dark chocolate.
In our guide to the best appetite suppressants for weight loss, we've identified some ingredients that help fight food cravings and boost energy levels: caffeine, yerba mate, green tea extract, and apple cider vinegar. We can't talk about the efficacy of these specific products, and if you're struggling with weight loss, you should always consult a healthcare professional.
Goli Apple Cider Vinegar Fudge
Fans of apple cider vinegar will tell you that it works as a home remedy for all types of ailments, from dandruff to low energy. We can't talk about apple cider vinegar benefits like a doctor, but we're fans of these Golie apple cider vinegar fudge. We're not alone in admiring these vegetarian supplements, which have an incredible 320,000 reviews on Amazon.
Goli Nutrition Apple Cider Vinegar Gummy Vitamins.jpg
Buy it: Goli Apple Cider Vinegar Fudge $18.98
Burn-XT Thermogenic Fat Burner
Burn XT Thermogenic Fat Burner isn't just a popular fat burning supplement; it's also one of the most popular health products on SPY.com. This supplement contains energy-boosting ingredients such as green tea extract, caffeine, and chili pepper extract. It's important to remember that no supplement is a panacea for weight loss, and ultimately a better diet is the key to lasting weight loss.
Burn-XT Thermogenic Fat Burner
Buy it: Burn-XT Thermogenic Fat Burner $49.99
dark chocolate
It's true: Researchers have shown that dark chocolate has natural appetite-suppressing properties. Chocolate also serves as a healthier alternative to preferred desserts and chocolate snacks, which means it's a win-win for dieters. With dark chocolate, you can satisfy your sweet tooth without trying to deny it entirely.
Lindt Dark Chocolate
Buy: Lindt Dark Chocolate Bar $33.36
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02
"I ate a high protein diet, did beach and strength training and lost 140 pounds"
My name is Christina Theme (@christinasfitness_journey) and I'm 35 years old. I live in London, Ontario, Canada and am a 911 operator/police dispatcher. Instead of sticking to a specific diet, I focused on eating healthy to lose weight. I lost over 100 pounds in two years by doing the Beachbody program and strength training every day.
I remember being very conscious of my weight as a teenager. I would wear a T-shirt in the pool to hide my body. I was always the slowest on the volleyball and basketball courts and was picked for being overweight in elementary and high school. In 2015, I started my current job, sitting 12 hours at a time. Because of this sedentary lifestyle, I really started to gain weight. Even on my off days, I'll lie on the couch with little exercise.
In October 2019, I was vacationing in Florida with a few girlfriends. After that, I barely recognized myself in the photos. The day I decided to come home from my trip, I would work on getting healthier.
I've always dreamed of being a police officer, and my weight was one of the biggest obstacles to achieving this lifelong dream.
I knew I had to make changes to live the life I wanted.
When I travel home, I check every cupboard I have and donate lots of unopened low-nutrient foods. I went to the grocery store and filled my cart with tons of fresh vegetables, fruit, lean chicken and fish. I love my air fryer so much that I started researching healthy air fryer recipes and haven't looked back!
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My plan is basically low processed carbs, low processed sugar, high veggies and high protein.
I did my research and didn't want to try one of these fad diets. I want to ensure my success by following a meal plan that I can stick to, one that keeps me satisfied and doesn't make me feel deprived.
I focus on getting vegetables and protein at every meal and eat most of my carbs by 4pm. It works for me because I don't have to count calories or worry about portion sizes, which in turn ensures I'm satisfied with every meal.
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This is what I eat all day now.
Breakfast: Protein shake made with protein powder, Greek yogurt, almond milk, frozen berries, half a banana, and ice cubes.
Lunch: A large salad (romaine lettuce, mushrooms, red peppers, onions), oil and vinegar, and a can of tuna or chicken breast fillets.
Snacks: Protein bars, hard-boiled eggs, cheese skewers, frozen grapes (they taste like candy), and sliced veggies with Greek yogurt dip.
Dinner: A platter of onions, peppers, and sliced chicken breast with fajita dressing. Pop it in the oven and serve with a big salad!
Dessert: Strawberry Protein Fluff (frozen strawberries, almond milk, 1 scoop protein powder, 1 tsp xanthan gum). Mix in your blender! so good!
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I started exercising the day I got back from my trip.
I started with a 20-minute slow workout with Beachbody's 21 Day Fix, then started mine with their low-impact workout. I started walking every day, at least 10,000 steps. I also started strength training in the gym, although I was very self-conscious about my weight. I started doing 30 minutes of strength training everywhere.
Fast forward to today, boy, things have changed for me. As a shift worker, I find myself having to schedule workouts on work days - essentially, I prioritize myself by making sure to schedule workouts.
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Here's a snapshot of my workout plan for work and rest days:
Dayshift: I wake up at 3am and do a 45-minute Peloton cycle. Then I ran for 30 minutes. At work, I walk on two breaks, either outdoors or on the treadmill. After get off work, I go to the gym and do some strength training.
Night Shift: I wake up around 9am, hit the gym for some strength training, and then do a 7K run at my favorite hiking spot. Then I'll do a 45-minute Peloton cycle. At work, I also walk during breaks.
Rest days: I go to the gym in the morning, do strength training, then cycle, hike, or run. Then I will always end my day with a Peloton bike or treadmill run!
And my strength training program is as follows:
Sunday: Back and Biceps
Monday: Legs
Tuesday: Chest and Triceps
Wednesday: Back and Biceps
Thursday: Legs
Friday: Chest and Triceps
Saturday: rest
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When it comes to extreme weight loss, one thing many people don't talk about is loose skin. This is one thing I've been struggling with to this day. I'm slowly losing weight, hoping my skin will respond differently, but there's a good chance I'll need surgery to remove a lot of excess skin on my belly, legs, and arms.
These three changes led to my weight loss success.
I started walking 10,000 steps a day. Before my journey, I could only take 2,000 to 3,000 steps a day. This change is one of the keys to my success. It's like breathing to me now - it's just something I do every day without even thinking about it.
I don't eat bread, pasta, potatoes, processed foods and sugar. I try to eat as little processed food as I can and honestly never feel better!
I drink a lot of water. Before starting my journey, the only forms of liquids I would drink were sodas and juices. I now drink about half to a gallon of water a day.
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I lost 140 pounds in two years and one month.
This journey has not been easy. Exercise and healthy eating don't come naturally to me. It's hard. It's hard. Honestly, I found this to be more of a mental journey than a physical one. You have to wake up every day and commit to yourself.
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One rule I follow every day is the 40% rule from David Goggins' book Don't Hurt Me. When your brain is telling you that you're done and no further is possible, you're actually only 40% done. 60% left in the tank! Our thoughts can hold us back, but they can also push us forward - I choose to move forward every day, today is better than yesterday.
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03
Why you shouldn't exercise to lose weight
USA - Weather - Snow
A runner crosses the Brooklyn Bridge during the first snowstorm of the season in New York City on January 7, 2022. Credit - Angela Weiss - AFP/Getty Images)
Many of us are strapping on our sneakers and starting (or restarting) an exercise regimen in hopes of shedding excess pounds. There is no doubt that aiming to be more positive is a good thing. But if weight loss is the main reason, your New Year's resolutions are likely to backfire.
For starters, exercise—at least the kind that most of us do—is generally ineffective for weight loss. Take walking, for example. A 150-pound person who walks briskly for 30 minutes will burn an average of about 140 calories. That's the equivalent of a can of soda -- not a great return on your investment of time and energy. It's much easier to skip the soda.
Overall research shows that moderate-intensity aerobic exercise, such as walking 30 minutes a day, 5 days a week (the amount recommended for good health) often results in little or no weight loss.
When moderate exercise was added to the diet, the results were equally impressive. The researchers pooled data from six trials and found that after six months, the combination of diet and exercise did not produce greater weight loss than diet alone. At 12 months, the diet-exercise combination showed an advantage, but it was minimal—about 4 pounds on average. In another study review, the difference was less than 3 pounds.
In studies where exercise produced meaningful weight loss, participants burned at least 400 to 500 calories per week, 5 days or more per week. To achieve this, a 150-pound person would need to log at least 90 minutes of brisk walking or 30 minutes of running an 8-minute mile a day. In short, meetings require far more than most of us are willing or able to do. Even if we manage to put in that much effort, our bodies often make up for it by increasing our appetite and lowering our metabolism, effects that limit how many pounds we lose over time.
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When exercise fails to live up to our weight loss expectations, we often get bored with it and stop exercising. In a study of 30 overweight people who participated in a 12-week exercise program and were subsequently interviewed, this response was typical: "I didn't lose a pound, and . . . it's a bit Made me give up." Another interviewee who failed to lose weight described her workout experience as "like banging your head against a brick wall." It's safe to assume she doesn't go back.
Perhaps the biggest problem with exercising to lose weight is that it turns physical activity into a punishment—we have to pay for a slimmer body. How many times have you heard someone say (or say to themselves) "I need to get some extra exercise" after eating too much over the holidays or a gala dinner? We see exercise as a form of self-punishment for "bad" behavior.
By viewing exercise as a penance, we're less likely to enjoy it or stick with it for the long haul. That's information from a study in which researchers asked middle-aged women to write about their perceptions of physical activity. Those who use terms like "calories" or "weight" are called "body shapers," while those who don't are called "non-body shapers." The average weight of the two groups was about the same. Body shapers were more likely to see exercise as a struggle, while non-body shapers tended to say it made them feel good. Given this attitude, it's no surprise that body shapers exercise far less than non-body shapers.
The point is that when we focus on our well-being rather than our weight, we are more likely to view exercise positively and actually do it. For some, motivation may be to improve mood or reduce stress. Others may find that exercising makes them feel stronger physically and mentally, or have more control over their lives.
Of course, the benefits of physical activity go far beyond that. It has been shown to reduce the risk of heart disease, stroke, cancer, diabetes, dementia, depression, colds, back pain, osteoporosis and premature death. It can also improve sleep, boost energy, ward off frailty in old age, and even improve our sex lives.
What's more, while exercise doesn't do much for weight loss, exercise can prevent weight gain and improve your appearance by increasing muscle mass and reducing visceral fat, the type of waistline that's been linked to heart disease and diabetes.
Imagine a pill with so many benefits. We will all speak out.
So, by all means, make an effort to exercise regularly in 2022. This is perhaps the most important thing you can do for your health. But to improve your odds of success, focus on how exercise can help you feel better physically and emotionally—and forget how it moves the needle on the scale.
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