How can I lose weight?

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Excellent question and one that I cover in my recent live presentation, where I offer an overview of the key ingredients for weight loss, the topic of my book How Not to Diet.

To whet your appetite, here are some of the key takeaways:

  • Shift the emphasis from restriction to positive “eat more” messaging of increasing intake of healthy, low-calorie-density foods.
  • Starting your meal with water-rich foods, such as fruits and vegetables, may lead to fewer overall calories consumed.
  • Two teaspoons of vinegar with each meal may lead to weight loss.
  • Such spices as garlic powder, black cumin, regular cumin, cayenne pepper, and ginger powder may result in reductions in both weight and the waistline.
  • Bumping up fiber intake leads to more calorie loss through waste flushed down the toilet.
  • The membranes in leafy green vegetables, such as spinach, can boost appetite-suppressing hormones.
  • Fiber from whole foods feeds our gut bacteria, which dial down our appetite while increasing the rate at which we burn fat and, at the same time, boosting our metabolism.
  • The exact same number of calories consumed at breakfast are significantly less fattening than the same number of calories eaten at dinner.
  • A few hours of missed sleep per week may obstruct fat loss.

Check out the audio podcast of this presentation.

To learn more about weight loss, visit our topic page, which covers a broad range of the latest evidence-based research.

Michael Greger M.D., FACLM

Michael Greger, M.D. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial.

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