Cutting calories? Try mushrooms instead of meat.
In a study published in the journal Appetite, subjects ate a variety of typically meaty dishes (such as lasagna) made with beef or with mushrooms for one week each. They downed 420 fewer calories on average at each shroomy meal (and they found the meals equally tasty).
Credit fungi's energy density: They're just as filling as meat but contain fewer calories, says Lawrence Cheskin, M.D.
More from WH:
So how do you stop yourself from reaching for that Snickers? By following these seven steps designed to stop 99 percent of cravings before they start--and help you muzzle the 1 percent that never seem to shut up.
Vitals Sarah Carhart, 28, Myrtle Beach, SC
Occupation High school English teacher
Height 5'6"
Weight before 200
Weight after 125
Time required to reach goal 3 years
Lesson learned "You can't rush weight loss. If you want a permanent change, plan your diet realistically."
Secret weapon "TV. Sometimes you need a little distraction at the gym. I like to watch Oprah while I work out. When she's done, I'm done."
The Gain
Before we even know it, we’ll be running here and there nibbling all sorts of yummy holiday treats.
And it all starts with stuffing...and maybe a side of garlic mashed potatoes, oh, and some corn bread. (Yummm!)
But what’s your plan for not packing on pounds this year? What’s your secret to avoiding the holiday chow-down craze?
We'll be using your best tips for an upcoming WH issue.
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Get a Year-Round Beach Body
Avoid Diet Danger Zones
Why did it take five seasons for a woman to win?
It’s just generally easier for men to lose weight. Not as far as desire or drive, but just because of the way women’s bodies hold on to fat. Women tend to have a higher percentage of body fat, so they have to work harder to lose the pounds. But that can actually be a comfort—when we don’t see progress, it doesn’t mean we’re doing anything wrong or not putting effort in.
Do you worry about gaining back some of the lost pounds?
If losing weight were simple, Spanx would be just a screen name in an S&M chat room. But dieting is complicated: There are even ways to screw up without realizing it. For instance, who would ever think that working out in the a.m. or cranking the AC might be the reason you're not slimming down?
First the why: Estrogen levels drop during the two weeks leading up to your period. This triggers a decrease in the production of certain neurotransmitters in your brain, including the mood-lifting hormone serotonin. As a result, your body craves carbs, which fuel serotonin production. And because you probably link comfort food to happiness (most of us do), you're more apt to get your carb fix from fat- and calorie-loaded treats than from healthy complex carbs like oatmeal and sweet potatoes.
Because there's nothing like a nice, round, easy-to-remember numerical goal to motivate people to keep moving. Ten thousand steps translates to roughly five miles of walking, which burns about 500 calories--that will counteract even a big bowl of ice cream. Research shows that people average about 5,000 steps a day, so if you want to reach 10,000, you'll have to hit the pavement on purpose or jump on a treadmill for another 2.5 miles.
If you don't want to end up the shape of a jack-o-lantern, buy only one kind of candy--research shows you'll sample less if you have fewer options. Chocolate is a good choice because, unlike the fleeting sugar high and subsequent crash you get from candy corn, it has fat, which will keep you satisfied longer. Try a snack-size York Peppermint Pattie (70 calories) or a 4.2-ounce box of Junior Mints (50 calories); you'll get a chocolate fix plus a minty-fresh mouth that could also help scare off future cravings.
As with a 401(k) or a baby-shy husband, reaping rewards from strength training requires patience, but the wait is worth it. According to a study in the Journal of Applied Physiology, resistance training typically burns fewer calories than cardio, but it increases overall muscle mass. And muscle, unlike fat, is metabolically active--it burns calories. One pound of muscle burns 35 to 50 calories a day, so if a 130-pound woman gains five pounds of muscle, she can burn an extra 175 to 250 calories a day.
If you want to slide last year’s jeans over your hips, you probably should. Here’s why the tedium of jotting down every green bean is worth it: Studies have shown that people underestimate their food intake by an average of 47 percent and overestimate their amount of physical activity by 51 percent. If you feel awkward whipping out a food scale at Thanksgiving dinner, try memorizing correct visual portions (for instance, three ounces of lean meat = a deck of playing cards).
While it’s definitely not diet-friendly, one day of gluttony won’t land you in Overeaters Anonymous. In fact, planning an occasional splurge is a sign you’re a careful eater. Binge eaters, by contrast, report feeling as if they have no control over the large amounts of food they regularly consume--which can be 10,000 to 20,000 calories a day. The average Thanksgiving meal is 3,000 calories, so you probably won’t hit binge-eating numbers with your holiday feast, even if you eat like a linebacker.
If your hubby is chubby, it might be harder for you to get pregnant, according to a study presented at the annual conference of the European Society of Human Reproduction and Embryology.
Men with a BMI of 30 or more (considered obese) were 40 percent more likely than those with a normal BMI to have sperm abnormalities.
And they were 60 percent more likely to have less semen—that reduces the chances of a winner reaching your egg.
Why the focus on duos this season?
Harper: So many women tell me that often their biggest obstacle is a family member. My advice is, if you want a healthier household, make gradual changes, or you're all going to rebel.
Isn't it OK to rebel once in a while? Nobody's perfect.
Michaels: We all make choices: Am I going to have a glass of wine or not? Will I go to the gym? It's a commitment you have to renew every single day. But the payoff is worth it. And there is room to rebel in moderation. I give my team one high-calorie day a week.
Weight before 239
Vitals Amy Cremen, 27, Royal Oak, MI
Occupation Cosmetology student
Height 5'5"
Weight after 10 weeks 173
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