5 Mediterranean Weight-Loss Secrets You Should Steal

When it comes to losing weight, Women's Health is all about lifestyle changes instead of crash diets or gimmicky fat-blasting tips. Barry Sears, Ph.D., is on board—with a twist. Rather than simply trying to health-ify your habits, Sears recommends looking to the Mediterranean lifestyle for inspiration. "A recent paper showed that a Mediterranean diet reverses metabolic syndrome, which is a precursor of diabetes," he says. "It also influences inflammation and hormone regulation, making it easier for you to lose weight." In his new book, The Mediterranean Zone, he offers a few methods you can use to reap the benefits of a Mediterranean lifestyle, no travel required.

Look for Polyphenols
Polyphenols are chemicals that give fruits and vegetables their color and have a pretty amazing effect on your body. "Because of breakthroughs and biotechnology, we know that polyphenols can turn gene transcription factors on and off," says Sears. At low levels, they turn on a gene transcription factor that generates powerful antioxidant enzymes. In higher doses, they activate the gene transcription factor that reduces inflammation, and at the highest concentrations, they turn on the gene transcription factor that helps slow down the aging process and bring about weight loss. "Most Americans get their polyphenols from coffee, which isn't the best source," says Sears. "Go to Italy, and what's the ideal starter? Grilled vegetables." Follow their lead, and load your plate with fruits and vegetables.

MORE: 7 Ways to Eat More Veggies

Make EVOO Your BFF
Beside being packed with polyphenols, extra-virgin olive oil is low in omega-6 and saturated fats that can cause inflammation. "Inflammation in fat cells leads you to develop insulin resistance, so insulin starts to pile up in your blood," says Sears. "That process can lead to weight gain, but when you reduce inflammation, you can start to lose weight." Make sure you aren't making these olive oil mistakes, then drizzle away!

Spice It Up
"Spices are very concentrated sources of polyphenols," says Sears. Of course, you shouldn't go overboard and end up with a bitter meal. Just sprinkle on as many spices as your heart desires. "Throw a wide variety of spices on a meal with lots of colorful vegetables to get a full range of polyphenols," says Sears. And maybe add in a glass of red: Alcohol extracts polyphenols from grapes, so it's another place to score some of this goodness. Even better, spices help pack a punch of flavor, leaving you more satiated than bland food would.  

MORE: 9 Easy DIY Spice Blends That Can Help You Lose Weight

Balance Your Plate
"If you have one hand, one eye, and one watch, you can get the hormonal benefits of the Mediterranean Zone," says Sears. Divide the plate into three equal sections: one for enough low-fat protein to match the size and thickness of the palm of your hand, and the rest for colorful veggies and a dash of EVOO. The watch comes in as a result of this type of meal: "If the plate is balanced correctly, you shouldn't be hungry or tired for the next five hours," says Sears.

Avoid White Carbs
"The more white carbohydrates you consume, the more inflammation you're creating,” says Sears. Instead, get your carbohydrates mostly from non-starchy vegetables and some fruit. "They'll reduce the glycemic load of the meal, resulting in less insulin secretion," says Sears. First make sure you're actually eating them right, then go to town. Otherwise, go for whole grains to satisfy your carb needs.

MORE: The Best Carbs for Weight Loss

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