It’s not all about diet and exercise (though they do help).
While that formula might sound simple, it’s often anything but.
Get more sleep.
Jen Causey
Anotherstudyout of Brigham Young University suggested that following a regular sleep schedule led to less body fat.
Don’t skip breakfast.
And when your body thinks it’s starving, it wants to hold on to its calories.
Greebel notes that your body is more efficient at burning food when it’s fed.
“Having breakfast is really important to get your metabolism going,” she adds.
If you’re always rushed in the a.m., give thesequick breakfast recipesa try.
Give probiotics a chance.
Researchalso suggests that a strain of bacteria produces serotonin, the “feel good hormone.”
It can help reduce food cravings and depression, so you may actually eat less.
In some people, feeling bad drives eating behavior, leading to poorer food choices.
Eat more often.
It means eating breakfast, possibly a snack before lunch, lunch, possibly another snack, then dinner.
It goes back to metabolism and keeping your body fed.
“It’s more filling,” she adds.
Here are some otherhealthy high-protein snackcombos to try.
Pictured recipe:Spinach & Egg Scramble with Raspberries
Don’t wait too long between meals.
Practice hunger management.
“There’s a big caloric difference between being energized and being stuffed,” says McDaniel.
She suggests slowing down when you eat and paying attention to how you feel after you’re done.
Load up in the morning.
“If you’re still digesting at night, you’re not sleeping as well,” she adds.
This can lead to fewer cravings and better hunger management throughout the day.
Keep junk food out of sight.
(If you’re really craving the taste of junk food, givethese healthy versionsa try.)
Clean up your space.
Having an organized kitchen can help manage your weight, says McDaniel.
Onestudyshowed that people with extremely cluttered homes were more likely to be categorized as having overweight or obesity.
Drink water with meals.
Thirst is often confused with hunger, notes Greebel.
“If you’re thirsty, it means you’re already dehydrated.”
Try intermittent fasting.
Someresearchsuggests that periods of fasting trigger something in the body that cause you to burn more fat for calories.
It essentially changes what you’re using for fuel so it’s possible for you to burn more fat.
“Otherwise, your body doesn’t really want to use fat for energy,” says Maleskey.
“It wants to use sugar because that’s easier.”
Fasting also stimulates the release of the hormone adiponectin, which helps break down fat.
Maleskey cautions that people with diabetes shouldn’t fast without close medical supervision.
Get moving (even a little bit).
“It’s the sitting disease,” says McDaniel.
She suggests finding ways to get more movement throughout the day without breaking a sweat.
When her husband tried this, she says he got 5,000 more steps in a day.
“Moving our bodies is so important,” she adds.
A standing desk is good.
Walking or riding a bike instead of driving is also good.
Eat the whole egg (not just the whites).
It could be because the meal was lacking in protein and healthy fats.
Enter, the egg.
While the white has the protein, the yolk has the fat.
Plus, almost all of the nutrients are in the yolk.
Use smaller plates.
A big plate that’s not as filled up makes you think you’re not filling up.
“I don’t think you ever need to eat on a 10-inch plate,” adds Greebel.
This is also a really easy way to manage portions without measuring it out, she notes.
Beware of processed foods.
“Certain food additives seem to promote overeating and weight gain by causing insulin resistance,” says Maleskey.
“It certainly makes a good argument for baking your own bread,” Maleskey says.
Since not everyone has time for that, be sure to be a savvy label reader.
Practice self-compassion.
She adds that women who roll with the punches sabotage themselves less.
and less likely you’ll plateau or gain that weight back."
This is advice we can all benefit from.
