"It sounds counterintuitive, but you need to drink water to lose water," nutritionist Lauren Slayton, M.S., R.D., founder of Foodtrainers in New York City, tells BAZAAR.com. "Maximum appetite reduction—it'll make you feel full and help you eat less," says Slayton. Vanessa Packer Ru, holistic nutritionist and model-Fit founder, adds, "Avoid drinking seltzer and sparkling water, as they may cause bloating."
Just a few pounds—of water—can make the difference between lean and bloated. "Your body can retain up to five pounds of extra fluid regularly," says Jeffrey A. Morrison, physician and founder of the Morrison Center in New York City. Water is essential to optimum health, so he recommends drinking water-eliminating teas like dandelion or fennel.
"When you get seven-and-a-half to eight hours of sleep, your body is more equipped to get rid of stress hormones, and your metabolism improves," Morrison says. He also suggests taking vitamin D3 everyday to promote sleep and weight loss. One argument is that D3 deficiency increases hunger hormones and reduces melatonin's effectiveness. Slayton recommends 2,000 D3 IUs daily.
The Diet Detox author Brooke Alpert, M.S., R.D., C.D.N, recommends eating full meals two hours before night to give your body enough time to digest it and improve sleep. Most individuals need seven to nine hours of sleep, and less may affect your appetite. "After just one night of sleep deprivation, your metabolism may change so much that you crave more processed carbs, which can result in overeating
Avoid chips, cookies, and candy, but also canned goods and energy drinks, which may be high in sodium and sugar. Morrison recommends whole grain bread, which is less processed, and white flour staples, which are nutritionally empty.
Get into a plank posture (forearms on the floor, core and glutes engaged, legs straight) around arm's length from a wall. Alternate touching the wall with each hand for one minute while maintaining your core focused. Five times. The aim? "Tap the wall more each round," Peterson advises.
Alcohol can influence sleep, metabolism, hunger, and fluid retention, according to Slayton. "You don't burn any other fat or calories until your body rids itself of that 100-, 200-, or 300-calorie cocktail, so you're putting yourself behind in terms of calorie-burning from the start," she says.
HIIT may boost metabolism more than your favorite spinning class. HIIT workouts raise your heart rate and combine strong bursts of exercise with shorter recovery periods to help you lose weight. NYC trainer Oliver Lee suggests this customisable training circuit:
Alpert says protein and fiber balance blood sugar and keep you full longer since they take longer to digest. Staying full has other benefits besides comfort and attentiveness. Sticking to your exercise goals is easier when you don't aimlessly snack. Quick meal ideas: Breakfast: chia pudding with berries, lunch: shrimp salad, dinner: wild salmon with roasted cauliflower.
Intermittent fasting—only eating during a certain time frame—has been found to have several health benefits, but it may be difficult to maintain. Alpert recommends fasting for 12–14 hours between dinner and morning. “You get the metabolic boost of having an earlier dinner, and because you’re sleeping while fasting you won’t be tempted,” she says.