You've made that promise to yourself: Those 10 extra pounds have got to go. And now, for the next big decision: Which diet is right for you?
There are bits that really work in just about every weight-loss plan, but you shouldn't have to read every diet book to find them, says Dr. Fred A. Stutman, M.D., a weight-loss expert and author of the recently released 100 Weight Loss Tips That Really Work (McGraw-Hill, 2006). Here are 10 surefire ways to win in the battle of the bulge.
1. Burn weight with carbohydrates
When you eat complex carbohydrates like vegetables, beans, legumes, fresh fruit, whole grains and nuts, your body uses so much energy metabolizing and digesting, you expend 250 calories daily "by the simple thermic effect of converting carbohydrates into energy," says Dr. Stutman.
2. Bulk up with fibre
Like complex carbohydrates, fibre gives your intestines a workout, so eating just 30 grams a day will burn off the equivalent of a slice of pepperoni pizza. Fibre also slows down digestion and sugar uptake so much, eating just one apple creates the same satiety as eating three cupcakes, says Dr. Stutman.
3. Sip apple cider vinegar
It's been used as a health tonic throughout history, but science now knows why apple cider vinegar is so good for you. It contains malic and tartaric acid, which help digest carbohydrates and slow their absorption into the bloodstream. Down one tablespoon before eating, or add it to a salad.
4. Nibble protein at night
Eating junk food after hours is a major hurdle many dieters face. Those tasty snacks might help you to fall asleep, but they will also wake you up as soon as your blood sugar falls. Instead of salty or sugary treats, try slow-digesting, appetite-suppressing foods like almonds, skim-milk yogurt or low-fat cheese.
5. Drink water
You've heard it before -- water transports nutrients, removes toxins and rehydrates the body. But it can also help you to lose weight. Nutritionists believe that dehydration, not hunger, causes some overeating. Start every meal with water and sip eight glasses through the day.
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