To Lose Weight: Pump Up The Volume
Sure, you need to think about fat and calories when considering a meal or snack. "But a food's air and water content, or volume, is important too," says Barbara Rolls, Ph.D., a nutrition professor at Penn State and author of The Volumetrics Eating Plan. "High-volume foods can fill you up with fewer calories." For example, you might not find 100 calories of raisins (about 1⁄4 cup) as satisfying as 100 calories of grapes (about 1 cup). In one study, Rolls noticed people who ate a salad piled high with fresh produce consumed 8 percent fewer calories (but felt just as full) as those who had one loaded with higher-density (and lower-volume) toppings like cheese and dressing. For volume without the calorie hit, opt for fiber-rich fruits and veggies.
HEALTHY SNACKS: The best foods for deep sleep
To Lose Weight: Snooze More and Lose More
Forcing yourself out of bed for an early-morning workout could be sabotaging your weight-loss efforts if you're not logging enough shut-eye. New research from the University of Chicago reveals that skimping on zzz's while you're dieting causes your body to lose more water, muscle, and other tissue—instead of fat—which slows your metabolism. "Also, lack of sleep puts your body under stress," says Susan Kleiner, Ph.D., R.D., owner of High Performance Nutrition in Mercer Island, Washington, "and when that happens, it holds onto fat." Plus, it can increase your body's production of ghrelin, an appetite-boosting hormone.