30 Easy Tips to Get Slimmer in 30 Days

One month to fit

The New Year signals a clean slate (and a clean plate!). The good news: Implementing even small everyday diet and exercise changes can lead to a long-term difference, says Lee Goldman, MD, executive vice president and dean of the faculties of health sciences and medicine at Columbia University Medical Center. When it comes to exercise, "the simple message is to stay active," he says. Focus on building activity into your daily routine, he adds, whether it's going to the gym, walking several extra blocks rather than driving, or taking the stairs instead of the elevator. Dr. Goldman also cautions against the common mistake of celebrating your new exercise routine with heartier meals. "Don't overestimate how many calories you burn with exercise and reward yourself by eating just as many—or more," he stresses.

A month's worth of easy but effective changes that can be tailored to fit your needs and fitness level lie ahead. Try these moves to enter 2016 in great shape and drop some belly fat.

Day 1: Have a mission

Write a specific wellness mission for the upcoming weeks (think: "I will eat two clean meals per day for two weeks") and stick it where you'll see it. Remember: This is a jumping-off point, so it's OK to start small.

Day 2: Purge your pantry

Toss out three food products labeled "low-fat," "reduced-fat" or "fat-free." They often pack more salt, sugar or even calories than the full-fat versions.

Day 3: Weigh yourself

Research has linked hopping on the scale regularly to better weight-loss results.

Day 4: "Go" for a mile

Walk, run-walk, bike, swim—your pick. And don't forget to time yourself.

Day 5: Eat off smaller plates

New research has confirmed the age-old diet trick: Smaller dishes (try 9-inch ones) and cutlery will help with portion control and naturally reduce your calorie intake.

Day 6: Try a bird-dog plank variation

Start in plank position, then extend one arm and the opposite leg without disturbing your form; switch sides. Do 10 reps on each side.

Day 7: Trade butter for avocado

Everyone loves replacing butter with avocado for avocado toast. But you can also swap it into other recipes to up your fiber; replace 1 tablespoon of butter with 1/2 tablespoon of avocado.

Day 8: Scan your kitchen

Do you have any foods that you just can't stop eating once you start? (We're looking at you, buttered popcorn and M&M's.) Think about what those are for you, and purge three of the ones that tend to knock you offtrack from your diet goals.

Day 9: Get up and move

Walk, stretch, even squat—every hour on the hour. New research has shown that sitting for long periods raises your chance of getting a chronic disease, even if you exercise. Here are six easy ways to sit less every day.

Day 10: Hop on the scale again

If self-weighing seems to be working for you, aim for a check-in once a week. Recent research shows that weighing yourself at least once a week may help you stay on track toward your weight loss goals. That said, some people find weighing themselves frequently just makes them frustrated—especially since the number on the scale doesn't always reflect an actual slimdown, since muscle is denser than fat.

Day 11: Beat your own mile time

On Day 4, you ran, walked, or biked as fast as you could. Today, try to beat that time to hit a new personal record.

Day 12: Build an open-face sandwich

Only use one piece of bread, which will save you about 100 calories. You could also opt for a lettuce wrap instead.

Day 13: Add a hot ingredient to dinner

Foods like chili peppers and hot sauce have a thermogenic effect, meaning you quite literally burn extra calories while you chew. Try throwing a diced hot pepper into a salad.

Day 14: Write out a new goal

Two weeks down! Write out a new goal, or expand upon your Day 1 mission. (Did you manage to eat two clean meals a day? Strive for three clean meals per day for a week.)

Day 15: Crack an egg at breakfast

Starting the day with protein-packed meals keeps you full and satisfied longer. And whether you eat them scrambled, over-easy, or in a sandwich, eggs are one of the easiest (and most delicious) way to get the satiating nutrient in your morning meal. Try this healthy recipe for a bacon and egg sandwich.
 

Day 16: Experiment with a new exercise class

A 2015 study found that women who did 30 minutes of an unfamiliar aerobic activity enjoyed their workout more than those who stuck to their usual routines. Not sure where to start? Go for one of the seven biggest fitness trends forecasted for 2016.

Day 17: Work out first thing this a.m.

An early sweat session helps keep your metabolism humming all day. And although the thought of carving out time to work out in the morning may seem daunting, we bet you can find 2 minutes for this fast workout.

Day 18: Do kettlebell swings

Go for 10 to 15 reps to get the hang of the motion. Watch this video tutorial to learn the proper way to execute the move.

Day 19: Stick with veggies

Can you go meat-free for the next three days? Give it a shot. Research shows that vegetarians tend to have lower BMIs than meat eaters.

Day 20: Go for H2O

Make water your primary beverage for the rest of the month. We'll give you a free pass for morning coffee and the occasional glass of wine.

Day 21: Sneak in exercises throughout your day

Make the world your gym! Hold a wall sit before you brush your teeth, do 10 to 15 push-ups before you shower, and lunge your way from the TV to the bathroom.

Day 22: Take a lunch lap

Instead of taking your full lunch break sitting in the kitchenette (or worse, at your desk), grab a co-worker and spend the first half of your break taking a brisk walk.

Day 23: Mix things up

Enjoy one fruit and one vegetable that you rarely eat. Only about 13 percent of adults get the recommended amount of fruit per day (1 1/2 to 2 cups), and fewer than 9 percent get their daily veggie dose (2 to 3 cups).

Day 24: Rock a jump-rope workout

Aim for five one-minute intervals of two-footed, alternating or high-knee skipping. Include a short rest in between each.

Day 25: Try Tabata

Exercise using just your body weight—Tabata-style! Do squat jumps, push-ups, burpees and sit-ups for 20-second intervals, with 10 seconds of rest in between. Repeat twice.

Day 26: Remember to hydrate

Drink a 17-ounce bottle of water before each meal. It'll help you feel fuller, consume fewer calories and stay hydrated.

Day 27: Try a gym gadget you've never used

Resistance bands, BOSU balls and ankle weights are great for extra burn. Try this six-move BOSU circuit that will tone your whole body.

Day 28: Feeling strong?

Tally 50 burpees by the end of the day. Crank up the traditional move with these three calorie-torching variations.

Day 29: Cook with quinoa

The fiber-filled seed can even be used for pie crust. Try our recipe.

Day 30: Determine your next wellness mission

We have plenty of challenges to choose from:

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9 Science-Backed Weight Loss Tips

Losing weight is tough, both mentally and physically. New science shows that when the body starts to lose substantial amounts of weight, it fights viciously to gain it back. But despite the biological roadblocks, plenty of people are successful at losing weight and keeping it off over the long term.

But how? As part of its recent exploration of the new science of weight loss, TIME asked 9 weight loss and obesity experts their best advice for people who are trying to lose weight. Here are their top tips for what works when it comes to slimming down.

Cut out soda

“Avoid all sugary drinks, as they provide ’empty calories’ that don’t fill you up. The sugar may uniquely act on the liver to produce belly fat.”

Don’t focus on calories

“The ‘calorie in, calorie out’ approach fails, because it disregards how food affects our hormones and metabolism. Pay attention to food quality.”

Keep it basic

“The simple message is to eat a healthful diet and to engage in more moderate-to-vigorous physical activity. The challenge is how to actually accomplish that in an environment that seems to push us constantly in the wrong direction.”

Adjust your goal weight

“Aim to achieve and improve health and reach a psychologically ‘happy weight,’ not an unrealistic ‘ideal’ weight that may be impossible to reach for most.”

Commit to change

“People need to have the mindset of someone who is ready and willing to make some permanent changes in the way they live. A number of treatments can create short-term weight loss without a great deal of effort from the person, but they don’t allow for long-term weight loss.”

Eat delicious food

“You need a program that satisfies hunger and has good food so it doesn’t feel like a diet. Hunger erodes willpower, and that’s the reason most diets fail.”

Recruit support

“Make small changes that stick, make changes as a family and keep it positive.”

Get educated

“The culprit is not bad choices by individuals. It is the toxic food environment in which calories are ubiquitous. Until the food environment changes, everyone must become aware of the calories they consume, especially those from beverages, sweets, and other calorie-dense foods.”

Make friends with moderation

“A person can eat almost anything they want, but the portion size has to be appropriate. For example, eat dinner on a salad plate rather than a dinner plate to cut the portion size in half.”

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Americans Have Gotten Wider—But Not Taller

Americans Have Gotten Wider—But Not Taller—In the Last 2 Decades

American have gotten wider in recent years, but not taller, according to a new study from the U.S. Centers for Disease Control and Prevention (CDC). The report, published today by the National Center for Health Statistics, found that average weight, waist circumference, and body mass index (BMI) increased among all age groups between 1999 and 2016.

Overall, men’s average weight increased by more than 8 pounds during that time period from 189.4 in 1999–2000 to 197.9 in 2015–2016. Women’s average weight increased by nearly 7 pounds, from 163.8 to 170.6.

Average heights, however, did not see similar growth. Most groups saw no significant change in height over the study period, while some—like women of all ages, and men 40 to 59—saw an overall decrease in stature.

The results were similar among most demographics, with the exception of black men and Asian men and women. Among black men, measurements of weight and waist circumference increased until 2006, then leveled off. Asians (of both sexes) were the only group that saw no significant change in width nor height.

The study included measurements from a nationally representative sample of more than 45,000 adults, and it provides an update to a previous study of height and weight trends through the early 2000s. In that report, it was revealed that the average American weight increased by more than 24 pounds between 1960 and 2002. Average height also increased, by about 1 inch, over those four decades.

Steven Heymsfield, MD, president of The Obesity Society, says the results of this study are not surprising. “Clearly, there has been an increase in adiposity in this country,” says Dr. Heymsfield, who was not involved in the new report. Many studies have documented growing waistlines and rising BMIs over the last several decades, he says, along with increases in the prevalence of obesity-related health problems.

But the findings are still important, he says, because they show that height has not played a role in changing BMI patterns over the years. (BMI is a measure that takes both height and weight into account, so it’s influenced by changes in either.) “It proves that what we’ve suspected is correct—that BMIs are getting higher and higher, and we can’t blame it on the fact that people are getting taller or shorter,” he says. “It’s dismaying, but also reassuring for our research.”

It’s helpful that the study also looked at weight and waist circumference, says Dr. Heymsfield, since BMI doesn’t paint a complete picture of one’s health. It doesn’t take into account muscle mass versus body fat, for example, so people with a lot of the former may fall into the overweight or obese category even if they're very physically fit. Studies have suggested that measurements such as waist circumference and waist-to-hip ratio may be better indicators of a person’s overall health.

So now that we have evidence—even more evidence, that is—that the obesity epidemic is real, what can we do about it? Dr. Heymsfield says there’s lots of ongoing research, and that scientists are making new discoveries every day.

“We’re looking at this on the molecular level, and progress has been breathtaking,” he says. “We now know that there are certain genes that predispose people to obesity, and that’s helping us to identify people much earlier in life who are at risk.” Scientists are also studying how public policy efforts—like calorie labels at restaurants and taxes on sugary beverages—can help turn the tide.

On an individual level, if you’re concerned about your weight, there’s also the age-old advice that doctors have been giving for decades: Strive to get the recommended amount of physical activity, eat a balanced diet rich in fruits, vegetables, and whole grains, and talk with your doctor or a nutritionist about obstacles that might be standing in your way. This study shows you’re definitely not alone—and provides even more incentive for Americans to reverse this troubling trend.

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10 Keto-Friendly Vegetables You Should Eat More Of

Veggies should be the foundation of any healthy eating plan, including keto! But some vegetables are keto-friendlier than others of course. 

To refresh your memory on the basics of the mega-popular diet, the keto diet replaces carbs with fat. Restricting carbs to a minimal amount sends your body into ketosis—a state in which your body burns fat for energy instead of carbs.

 In order to maintain ketosis, you can only get about 5% to 10% of your calories from carbohydrates. That comes to 25 to 50 grams of net carbs per day. (To calculate net carbs per serving of a particular food, subtract the grams of fiber from the grams of total carbohydrates.)

While most vegetables are calorie-poor and nutrient-rich (packed with fiber, essential vitamins, minerals, and phytonutrients), carby choices—like potatoes, corn, carrots, beets and squash—should be limited on the keto diet. Non-starchy veggies, however, can be enjoyed in large quantities.

Here are 10 vegetables you should definitely add to your keto grocery shopping list.

Arugula

Net carbs: 2 grams

Also known as rocket, this leafy green has a peppery flavor. A serving (four cups of fresh arugula) has just 20 calories and 2 grams of net carbs. Nutritionally, arugula is an excellent source of vitamins A and C, and a good source of folic acid and calcium.

Asparagus

Net carbs: 2 grams

A serving of asparagus (5 spears) has a paltry 20 calories and 4 grams of total carbs, or 2 grams of net carbs. The veggie is loaded with folic acid, and supplies good doses of fiber and vitamins A and C.

Bell Peppers

Net carbs: 4 grams

There’s a reason why those living a low-carb lifestyle consider bell peppers a staple. A medium bell pepper has 25 calories, 4 grams of net carbs, and 190% of your daily vitamin C requirement.

Broccoli

Net carbs: 3 grams

A serving of broccoli (3 ounces raw) has 30 calories and 3 grams net carbs. Like all cruciferous veggies, broccoli is considered a nutritional powerhouse, packing in vitamins A and C, B-vitamins, magnesium, and potassium. Broccoli also provides antioxidants like lutein and zeaxanthin, which help protect your eyes from harmful UV damage.   

Brussels sprouts

Net carbs: 3 grams

A cousin to broccoli, Brussels sprouts boast impressive nutritionals: A serving (4 sprouts) has 40 calories, 3 grams net carbs, 2 grams protein, 3 grams fiber and more than all the vitamin C you need n a day. As a bonus, they have anti-cancer, heart health, and anti-inflammatory benefits too.

Cauliflower

Net carbs: 3 grams

Another member of the cruciferous family, cauliflower is a versatile low-carb vegetable that can be used as a stand-in for rice, mashed potatoes, and even pizza crust and baked goods. Cauliflower has 25 calories per 3-ounce serving, 3 grams net carbs, 100% of the vitamin C you need in a day, and a good amount of folic acid.

Kale

Net carbs: 1 gram

A serving of the Queen of greens (3 cups fresh kale) provides 20 calories and 1 gram net carbs. Like most leafy greens, kale is a good source of vitamins A and C, potassium, vitamin K, calcium and magnesium. The leafy green is also packed with beneficial antioxidants that may help protect against chronic diseases associated with aging.

Mushrooms

Net carbs: 2 grams

Think white veggies aren’t nutritious? Think again! One serving (5 medium mushrooms) has 20 calories, 2 grams net carbs, and 3 grams protein. Plus, the fungi pack in B-vitamins, copper, vitamin D, and selenium. Studies show that mushrooms can bolster immunity and may have anti-cancer benefits.

Spinach

Net carbs: 4 grams

Spinach really is a nutritional all-star. A serving of spinach (1½ cups fresh leaves) has 40 calories, 4 grams of net carbs, and 2 grams of protein. With 6 grams of fiber per serving, spinach helps you feel fuller longer, and is also an excellent source of vitamins A and C, iron, folic acid, and magnesium.

Tomatoes

Net carbs: 4 grams

Tomatoes are a healthy addition to any eating plan because they’re a rich source of lycopene, a phytonutrient that has potent heart health and anti-cancer properties. A medium tomato has just 20 calories, 4 grams net carbs, plenty of vitamins A and C. It's also a solid source of potassium.

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