2. Sign up for a race
If you find a better reason to work out than pure weight loss, you'll be more likely to maintain an exercise program, says a University of Michigan study.
3. Be realistic
The key to diet longevity is a realistic, flexible eating plan, says Alan Aragon, MS, a nutritionist in Thousand Oaks, California. Most people eat too little and go into defensive mode when cravings strike. Then they cheat, then feel bad, then resist, and then cheat again. It's an endless cycle. If you're craving Haagen-Dazs, grab a spoon. Just dig in moderation.
*Excerpted from The Lean Belly Prescription by Travis Stork, MD, and Peter Moore, editor of Men's Health. Order your copy today!
4. Ignite your fat burners
Capsaicin, the compound that gives chile peppers their mouth-searing quality, can also fire up your metabolism, according to a study in the Journal of Nutritional Science and Vitaminology. Eat about 1 tablespoon of chopped red or green chiles to boost your body's production of heat and the activity of your sympathetic nervous system. The result is a metabolism spike of 23%!
5. Eliminate added sugars
According to a USDA survey, the average American eats about 20 teaspoons of added sugar daily, or 317 empty calories. The researchers report that 82% of that added sugar can be attributed to soda, baked goods, breakfast cereals, candy, and fruit drinks. What's not on the list? Meat, vegetables, whole fruit, and eggs, along with unsweetened whole-grain and dairy products. Eat accordingly.
6. Scramble to slim down
Not only are eggs a great muscle-building food, but they can also help you look less egg-shaped. A 2010 study in Nutrition Research showed that men who had eggs for breakfast ate less over the next 24 hours than those who began their day with a bagel instead. (The cholesterol in eggs isn't a heart threat; cancel the egg-white omelets!)
7. Set good goals
University of Iowa scientists found that people who monitored their diet and exercise goals most frequently were more likely to achieve them than were goal setters who rarely reviewed their objectives.
8. Spice things up
Ground cinnamon has been shown to help prevent insulin resistance, which means it may slow the sugar in frozen yogurt from passing through your stomach too quickly, thus suppressing the blood-sugar spike. Sprinkle some atop your next cone or cup. (Get spicy with these healthy Indian food recipes.)
9. Strike out overeating
If you skimp all day before eating out, you'll be so hungry that you end up overdoing it. Instead, eat a healthy snack that contains protein and fiber a few hours before your meal. Fat-free yogurt or a small bowl of whole-grain cereal with low-fat milk are smart choices. (Dining out? Beware of these 6 Ways Restaurants Try To Make You Fat.)
10. Practice mind over munchies
Tempted to dive headfirst into your plate when you feel stressed? Try this: Visualize your negative thoughts riding by on a conveyor belt. Label each one ("Big project due at work!"), then imagine it chugging into oblivion. Research subjects at Temple University's Center for Obesity Research and Education say this method has helped them avoid emotional eating.
