Dr. Ian Smith is the author of the #1 New York Times bestselling books, SHRED: THE REVOLUTIONARY DIET, and SUPER SHRED: The Big Results Diet, and BLAST THE SUGAR OUT. Dr. Smith’s highly anticipated newest book, The Clean 20, became an instant New York Times best seller, helping hundreds of thousands of people reduce bad sugars from their diet, lose weight, lower blood sugar levels, and cut the cravings. Read More

At 16 years old and just over 300 pounds, I decided to take a step into realizing a healthier lifestyle. Just a year and a half later, after changing my entire lifestyle, taking a personal training course, and developing a love for cooking and nutrition I had lost over 150 pounds. It has been three years now since I lost the weight have gone on to become an exercise enthusiast, and devote my future to becoming an clinical oncology dietitian. I am currently in my second year of my studies in Nutritional Sciences and Dietetics and have had so many amazing opportunities to help youth just like me!
The very notion of going “on” or “off” a diet is self-sabotaging. The key to sustainable weight loss is creating habits that you can (happily) live with pretty much forever, registered dietitian Georgie Fear, R.D., C.S.S.D., author of Lean Habits for Lifelong Weight Loss, tells SELF. And in a previous review from the University of Toronto, after examining 59 scientific weight-loss articles, including 48 randomized control trials, researchers concluded that how easy a diet is for you to stick with may actually be a much better predictor of your weight-loss success than the actual diet you choose.
“Getting deep down to the root of why you want to lose weight is a very powerful and eye-opening experience,” she says. “I do this exercise with my clients. I give them a piece of paper and they start at the top with the initial reason they want to lose weight. Often, it starts with reasons like ‘I will look better.’ Under that, I ask them why that is important. Sometimes there are some very deep and powerful reasons that are incredibly motivating like ‘I want to lose weight to travel on an airplane with my husband on our second honeymoon’ or ‘to be able to really play with my kids.’”

Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.

You may have heard the widely quoted statistic that 95% of people who lose wait on a diet will regain it within a few years—or even months. While there isn’t much hard evidence to support that claim, it is true that many weight-loss plans fail in the long term. Often that’s simply because diets that are too restrictive are very hard to maintain over time. However, that doesn’t mean your weight loss attempts are doomed to failure. Far from it.

Tempting as that post-workout shower may be, making time to hold a static stretch at the end of your workout can increase your muscle mass by as much as 13 per cent, according to US research. How? It has much the same effect on your muscles as resistance training, a study published in the Journal of Applied Physiology found. Both cause micro tears that prompt the manufacture of muscle fibres. Stretch yourself swole.
Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17 percent of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.
"When going out for fast food, I used to get the large-size value meal. Now, I satisfy a craving by ordering just one item: a small order of fries or a six-piece box of chicken nuggets. So far, I've shaved off 16 pounds in seven weeks, and I'm on track to being thinner than my high school self for my 10-year reunion later this year." —Miranda Jarrell, Birmingham, AL
After reading the book my only comment is Dr Ian Smith Super Shred is tough! I am using it as a great jump start program. Time will tell if it is effective. I have several issues with the program. The wake time coupled with the eating times are not easily followed if you work and have a family. I would ask that the time tables are adjusted for those who work to ensure success. Thank you.
Some people feel better supplementing the already active T3 (sometimes prepared from pig thyroid glands), as it can give a stronger effect than the T4 hormone, but its effect is often harder to control. Swedish healthcare rarely prescribes or offers such T3 treatment, as it often lacks advantages and may pose a risk when doses are high for an extended period of time.
The very notion of going “on” or “off” a diet is self-sabotaging. The key to sustainable weight loss is creating habits that you can (happily) live with pretty much forever, registered dietitian Georgie Fear, R.D., C.S.S.D., author of Lean Habits for Lifelong Weight Loss, tells SELF. And in a previous review from the University of Toronto, after examining 59 scientific weight-loss articles, including 48 randomized control trials, researchers concluded that how easy a diet is for you to stick with may actually be a much better predictor of your weight-loss success than the actual diet you choose.

Blood vessels (veh-suls): The system of flexible tubes—arteries, capillaries and veins—that carries blood through the body. Oxygen and nutrients are delivered by arteries to tiny, thin-walled capillaries that feed them to cells and pick up waste material, including carbon dioxide. Capillaries pass the waste to veins, which take the blood back to the heart and lungs, where carbon dioxide is let out through your breath as you exhale.

If we had a dollar for every well-intentioned person who's centered his or her fat-burning efforts around low- to moderate-intensity cardio sessions, we could make Fort Knox our summer retreat. This "I'm trying to lose weight, so I'm just doing cardio" attitude has become epidemic, as people waste countless hours on ellipticals, treadmills, and stationary bikes, with very little to show for it. The results they're after, of course, are washboard abs and an overall leaner physique, which is best accomplished through high-intensity lifting at appreciable volumes.
While the major benefit of this program is rapid fat loss, the fringe benefits are just as impressive. Even though the weights you use will need to be light, your muscles will still get the signal to grow. HIIT 100s make a very light weight brutally difficult to move. This pushes muscle fatigue to new levels, which stimulates the release of muscle-building hormones.
Belly fat is something that makes you look really bad and it is also very unhealthy. A sedentary lifestyle and wrong food choices are responsible for belly fat. However, not to worry, you can always do some core strengthening exercises to get the desired washboard abs. Here are some expert tips to show you the way to shed those extra pounds from your belly.
A 2018 study among more than 600 adults who were tracked for a year concluded that while there are different paths to weight loss, the advice to limit added sugars and refined grains, add more veggies to your plate, and eat more whole foods — in other words, focusing on the quality of your diet — is the way to go. People who followed this advice lost weight without worrying about calories.
But just because belly fat comes off a bit more easily doesn’t make it less dangerous. In fact, it’s the exact opposite. “Belly fat is unfortunately the most dangerous location to store fat,” says Dr. Cheskin. Because belly fat—also known as visceral fat, or the deep abdominal fat that surrounds your organs—is more temporary, it’s more active in terms of circulating in the bloodstream. That means it’s likely to raise the amount of fat in your blood (known as blood lipid levels) and increase your blood sugar levels, which as a result raises your risk of heart disease and type 2 diabetes.
Surround yourself with encouraging people. Your social environment has a huge impact on your success, so make sure the people you talk to are encouraging you to stay fit. Ideally, you should have a few friends who are losing weight or have done so in the past. Note that friends who want to lose weight but have never done so may not be supportive- look for successful people who will bring you up with them.
Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back.
The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they also concluded that home cooks ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. No clue where to start? Check out these 25 high-protein chicken recipes for weight loss.
You already know that a perfect diet doesn't exist, but many of us still can't resist the urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. The problem: This only makes it more difficult, stressful, and downright impossible to lose weight. So rather than beating yourself up for eating foods you think you shouldn't, let it go. Treating yourself to about 200 calories worth of deliciousness each day — something that feels indulgent to you — can help you stay on track for the long haul, so allow yourself to eat, breathe, and indulge. Food should be joyful, not agonizing!
Avoid fad diets. It's never a good idea to trade meals for shakes or to give up a food group in the hope that you'll lose weight — we all need a variety of foods to get the nutrients we need to stay healthy. Avoid diet pills (even the over-the-counter or herbal variety). They can be dangerous to your health; besides, there's no evidence that they help keep weight off over the long term.
So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume fewer calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect.
Weight loss isn’t a linear event over time. When you cut calories, you may drop weight for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight or no weight at all. That’s because when you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, you need to continue cutting calories.
Dr. Smith applies this same idea to diet. He maintains that if you eat the same foods all the time, your body adjusts to that specific diet. Your metabolism stabilizes and fat accumulates as a result. By varying the types and quantities of food you eat, you’ll prevent your metabolism from slowing down and trick your body into burning more calories. In this way, diet confusion keeps your metabolism off-kilter and fuels your fat-burning engines.
You already know that a perfect diet doesn't exist, but many of us still can't resist the urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. The problem: This only makes it more difficult, stressful, and downright impossible to lose weight. So rather than beating yourself up for eating foods you think you shouldn't, let it go. Treating yourself to about 200 calories worth of deliciousness each day — something that feels indulgent to you — can help you stay on track for the long haul, so allow yourself to eat, breathe, and indulge. Food should be joyful, not agonizing!
Sure, you certainly need to drink plenty of water to help combat bloating, you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.
Keto has taken over. It’s the hottest new diet and it’s taking over. We’re going to make up a person. We’ll call her Lauren. She’s not a real person, but there are a lot of women like Lauren out there. She’s been bouncing from diet to diet over the last few years, but none of them are giving her the results she’s hoping for. Now, she’s interested in keto, and it’s no wonder why. More and more people are turning to it as a solution for the weight management goals. The biggest problem that people encounter with keto is that it can take a while to start seeing the results you want. The diet may be effective, but it never claims to be the fastest solution. That’s where dietary supplements come in. Lauren might see results a lot sooner if she starts taking K Shred pills. They’re designed to work with your keto diet to help you get into ketosis faster and start burning fat sooner than you would by dieting alone. We’re looking into these pills today to help Lauren make a decision. If you’d like more information from our K Shred review, just keep reading, but if you’re ready to order the #1 keto pill right now, just click nay of the links on this page, and they’ll take you to the order form to begin your purchase!
Toning your abs when trying to lose belly fat is crucial as well. To make a traditional plank routine more challenging, add in side planks. Roll onto your left forearm and stack your right foot on top of your left. Hold this position for 60 seconds, then switch sides. Having only two points of contact rather than four works your core harder and challenges your obliques as well.
Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.

While some people respond well to counting calories or similar restrictive methods, others respond better to having more freedom in planning their weight-loss programs. Being free to simply avoid fried foods or cut back on refined carbs can set them up for success. So, don’t get too discouraged if a diet that worked for somebody else doesn’t work for you. And don’t beat yourself up if a diet proves too restrictive for you to stick with. Ultimately, a diet is only right for you if it’s one you can stick with over time.
Some antidepressant medications can cause weight gain, especially the older tricyclic antidepressants (TCAs) such as Tryptizol, Saroten, and Clomipramine; as well as newer drugs such as Remeron (Mirtazapine). Lithium (for manic-depressive disorder) often causes weight gain. The most common antidepressants known as SSRI’s (for example Citalopram and Sertraline) usually don’t impact weight significantly. More on depression
You should already be following a diet to get lean, and should therefore be aware of how much you’re eating. But to remove any guesswork, we’ll give you some numbers to hit for the week: Consume one gram of protein and 10–11 calories for every pound of your body weight; 20% of those daily calories should be from fat, and the remainder from carbs. (Remember to first subtract the protein calories you’re also eating from the total allowed before you calculate the number of carbs.)
Mason, A. E., Epel, E. S., Aschbacher, K., Lustig, R. H., Acree, M., Kristeller, J., … Daubenmier, J. (2016, May 1). Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: Data from the SHINE randomized controlled trial. Appetite , 100, 86–93. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4799744/
We’re continuing to learn that shortchanging our sleep — even for just one night — can lead to less healthy food choices the next day. The latest study took a look at subjects’ MRI scans after a night of sound sleep and again after a night of sleep deprivation. The MRI scans showed that sleep deprivation activates an area of the brain that makes you view food as more desirable. In other words, it prompts cravings. This adds to other evidence showing that insufficient sleep increases hunger while also making us less likely to stay active. Taken all together, it means that a healthier sleep situation can encourage a healthier weight.
If you're specifically looking to target your belly, we have some bad news: you can't spot-target fat loss. That means you can do crunches or planks all day long, but you won't specifically burn belly fat. Instead, you can lose body fat overall, including from your belly. And by avoiding certain belly-bloating foods and with some strategic exercise, you will inevitably see results in your belly.
I read this on the recommendation of a colleague. There's plenty of sound advice in this book, including rounding out your meals with healthy snacks and lots of fruits and veggies, as well as tips for staying hydrated and for ensuring your workouts don't work against you. That said, I think the content wasn't for me: Dr. Smith provides a detailed meal plan you must follow for a month. I would have liked this book to include more about his diet philosophy and less menu information. I understand t ...more
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Not only is dieting a futile act, Stevens said as "The Ultimate Weight Loss Solution" by Dr. Phil McGraw was churned into paper strips, but diets are the very reason we're fat in the first place. Diets may promise thinness and happiness, but they mess up your metabolism, exaggerate your interest in food and diminish your confidence when they inevitably fail, Stevens said.
Losing weight isn’t necessarily a matter of meat vs. plants or carbs vs. fats. Repeatedly, studies suggest you can lose weight with a number of different approaches, including the ketogenic diet, intermittent fasting, and WW (formerly known as Weight Watchers). Truth be told, losing weight is much easier than keeping it off. The last decade of research on weight loss points to the fact that once you lose weight, your body is in a battle with biology. It’s an unfortunate irony, but studies show that as you drop pounds, your levels of “I’m hungry” hormones increase, while your “I’m full” hormones decrease. At the same time, your body physically needs less fuel to operate your smaller size. It’s not an easy battle, but it isn’t impossible; you can march on. Here’s what we’ve learned about weight loss, and what you can do to take charge of your weight this year.
Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.

While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.

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