Smart Ways to Lose Weight

News and Advice, Nutrition
on January 8, 2010

If you want to make 2011 your healthiest year yet (who doesn't?), hear this: You don't need to lose half your body weight–or even 25 percent of it, like Clintonia Williams did—to reap benefits for your heart, bones and more. As inspirational as people like Clintonia and Biggest Loser champ Ali Vincent are, dropping just 5 to 10 percent of your weight will lower blood pressure and "bad" cholesterol and improve circulation, which can substantially lower your risk for heart disease, stroke and diabetes, according to the National Institutes of Health. That's only 9 lbs. for someone who weighs 180 lbs. This minimal drop also reduces your odds of developing conditions like sleep apnea and osteoarthritis, and eases symptoms if you already have those issues. "Your goal should be to focus not on just losing weight, but on doing it in a way that cleans up your diet," says Cindy Kleckner, registered dietitian at the Cooper Fitness Center in McKinney, Texas. "That way, weight loss becomes a product of your healthier life." And there's no need to page through diet books looking for guidance—we've done it for you. Here are the best tips we found, from the newest diet books hitting store shelves this month.

Retrain your brain. You may want those extra pounds gone yesterday, but your brain has other ideas, says Dr. Kelly Traver, co-author with Betty Kelley Sargent of The Program: Master the Secrets of Your Brain for the Healthiest Body and the Happiest You.We're hardwired to preserve the status quo, which is why big changes like new eating and exercise habits don't come easy. The best way to outsmart your own grey matter? Baby steps, and lots of repetition. Stick with that 15-minute morning walk long enough, and "your brain will eventually decide that this new behavior is one that needs to be protected and continued," Dr. Traver says. 

Eat more fiber. Feel like you can't blink without seeing some new product boasting fiber claims? There's good sense behind the hype: Fiber-rich foods like fruits and vegetables, nuts, beans and cereals have been shown to lower heart disease risk, and some research suggests they may lower breast cancer risk as well. Fiber also slows down digestion, keeping you fuller longer, which is why The Full Plate Diet, by Dr. Stuart A. Seale, Dr. Teresa Sherard, and Diana Fleming recommends eating a lot of it. Our healthy strategy: Aim for 25 to 30 grams of fiber a day (or 10 g per meal), preferably from foods that naturally contain it, not supplements. Sprinkle wheat germ on yogurt and cereal, bake with whole-wheat flour and end your lunch with an apple for a 4 g fiber finish. 

Eat breakfast every day. Having a morning meal makes you less likely to overeat later in the day, and it helps your mind and body perform like a champ all day long. But keep it petite–a banana, whole-grain mini-bagel, or single serving of low-fat yogurt is all the start-up fuel you need (and all are grab-and-go friendly), say the authors of The Mayo Clinic Diet. And add a glass of fat-free milk: Recent research suggests that this can keep you fuller longer–and less likely to go overboard at lunch–than drinking fruit juice in the a.m. 

Lose the guilt. Cravings and bingeing are rooted in fearful, guilt-based thinking, explains Dr. Michelle May, author of Eat What You Love: How to Break Your Eat-Repent-Repeat Cycle. You feel guilty about eating "bad" foods, which means those foods exert power over you. When you do give in, you overindulge, and the cycle of guilt continues. Break it by re-framing your favorite treat as a small but essential part of your healthy diet. When you're really hungry for it, slowly and thoughtfully savor just a few bites, and stop there. 

Pick the right protein. A little protein at every meal helps you burn fat, boost metabolism and avoid cravings. Just opt for proteins that don't come with a side order of extra calories or fat (such as cheeses and red meat) suggests The 5-Factor World Diet by Harley Pasternak, M.Sc., with Laura Moser. Some healthy choices: low-fat Greek yogurt, marinated or grilled tofu, chickpeas and tuna fish.