Are you ready to lose the extra weight? If you are, each one of these tips can help you shed 20 pounds:
Get more sleep. Harvard University researchers found that people who sleep less than 5 hours a night are 32% more likely to be overweight, compared to those who get at least 7 hours. Why? Because fatigue slows our metabolism, which means we burn fewer calories. And losing sleep interrupts the production of appetite-controlling hormones, which means, when we’re tired, we’re more likely to eat more.
Measure your food. Scientists at Cornell University say that people who eyeball serving sizes eat up to 40% more than people who measure exact servings. And that can add up to an extra 4 pounds a month!
Spend a half-hour each week lifting weights. Physiologist Dr. Erik Kirk says that pumping iron for just 11 minutes every other day can increase your metabolic rate by as much as 15%. That’s because lifting weights creates tiny tears in muscle tissue that require extra energy to repair.
Eat dessert. In one study, dieters who ate dessert four times a week lost three pounds a month more than dieters who didn’t. That’s because dessert-eaters were less likely to feel deprived, and didn’t end up pigging out when sweets were available. But you’ll get the best results if you avoid high-calorie desserts, like cheesecake, and pick ones low in refined sugar, like fruit and whipped cream. And make sure you limit sweets to 10% of your total calories because sweet stuff doesn’t keep you feeling full as long as other foods.