If you write down everything you eat, research has shown, you can cut your intake by 500 to 1,000 calories a day. And you’ll keep the weight off: Food journaling is one of the successful behaviors used by people in the NationalWeight Control Registry, a list of dieters who have maintained a loss of 30 pounds or more for at least one year.
A study published last year in the journal Hepatology found that feeding fructose-laced water to rats increased their risk of obesity. Ditch the artificially sweetened juices and sodas and get your fructose from fruit—a form that researchers say could be kinder to your waistline.
Kick off every meal with half a ruby red or 8 ounces of grapefruit juice—you could speed up your weight loss. Subjects of a 2006 study in
the Journal of Medicinal Food who ate half a grapefruit before each meal lost more weight after 12 weeks than those who didn’t (3.5 pounds versus less than a pound).
Studies have shown that drinking water can slightly increase your caloric burn rate. The researchers behind one such study at Franz-
Volhard Clinical Research Center in Berlin estimate that sipping six extra Bounce glasses a day can burn 17,400 more calories (about
5 pounds of fat) per year.
The amount of this sugar-regulating hormone you secrete may dictate the diet you should follow. A study published in the Journal of the American Medical Association found that high insulin secretors dropped about 13 pounds on a low-carb diet but only about 3 on a low-fat/higher carb diet. Look in the mirror: If you store fat in your belly (have an “apple” body shape), you’re more likely to secrete excess insulin and benefit from fewer carbs.
The point at which your body runs low on carbs and starts burning fat stores for fuel, ketosis can jumpstart a diet or bust a plateau.
Studies show that dieters who restrict carbs typically lose more weight during the first 3 to 6 months, but after about a year their results are comparable to those who go low-fat. So after dropping those initial pounds, it’s okay to have whole-grain pasta and bread again—in moderation.