Diet that Works

Schedule Sweat Sessions

It’s obvious advice, but it works. Exercise can help you lose weight by burning calories, increasing metabolism, and warding off cravings. Italian researchers found that overweight women who made no changes to their eating habits but participated in a 12-week indoor cycling program of three 1-hour sessions per week reported weight loss, fat loss, smaller waist sizes, and increased muscle mass after 24 and 36 sessions. The women also lowered their resting and training heart rates and improved cardio-respiratory fitness.

Pick Petite Plates

If you can decrease the amount of food you currently eat by 25 percent, you would quickly see the pounds come off. Try using smaller plates and taller glasses in order to give the appearance of bigger portions.” When you’ve finished eating, leave your dainty dinnerware where you can see it.

Take Time-outs.

To keep your body moving—and burning calories—throughout the day, taking a mini break every 15 minutes. “It reminds you to stretch, take care of your back, do some exercise bursts, be present, and have fun. You can take as little as 30 seconds or as long as 5 minutes. Just get up off your rear end, stretch, go get some water, pull in your stomach, rearrange something on your desk or in your home, and stand on your tippy toes.” To schedule your breaks, try setting a timer. This free tool lets you pick your own sound—like a round of applause—to signal that it’s time to get up and move.

Don’t Skimp on Sleep

“Sleep deprivation causes fatigue, clumsiness, and weight gain,” says Carrie Wiatt, owner of Diet Designs, a Los Angeles–based nutritional counseling firm. Sleep deprivation has the power to slow down your metabolism, increase your appetite, and throw your body’s hunger and satiety hormones out of whack. Of more than 68,000 middle–age women who slept for less than 5 hours each night were 32 percent more likely to gain 33 pounds.

When in Doubt, Delay

Here’s one way procrastination can work in your favor. “If carb cravings are haunting you, just delay,” Bennett suggests. “In other words, look at your watch and promise yourself that for the next 10 to 15 minutes, you won’t give in to your cravings. During that time, you could go to the restroom, wash the dishes, or call a friend.” You’ll give yourself a chance to figure out what your body really wants or needs—maybe a glass or water, a protein-rich snack, an energizing walk, or even a laugh.