From the Magazine

3 Easy Ways to Lose a Few Pounds Without Dieting

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Wish you could lose a few pounds without losing out on fun? The good news is, you can with these science-backed tricks that boost metabolism and burn fat, no diet required.

Supercharge your smoothie.

A University of Massachusetts Medical School study found that subjects who made no change to their diet other than adding the equivalent of 10 grams more fiber to each meal lost 5 extra pounds without even trying. “Fiber keeps you full longer and decreases the hormones that promote hunger,” explains Jeanette Kimszal, RDN. And it’s easy! Just tossing 2 Tbsp. of nutrient-dense chia seeds into a tasty berry smoothie packs a full 10 grams of fiber into your morning sip.

Sneak in a siesta.

If you’ve ever reached for donuts after a late night, you won’t be surprised to learn that folks who don’t get enough sleep consume a whopping 559 extra calories the next day without realizing it, according to French research. That’s because lack of sleep throws hunger-control hormones leptin and ghrelin out of whack, leaving you craving high-calorie food even when you’re not hungry, explains Warren Willey, DO, author of Obtainable: Enjoy the Body and Energy You’ve Always Wanted ($19.99, Amazon). Having trouble getting eight hours? “Taking a nap is like hitting control-alt-delete on your computer. It resets the brain,” says Dr. Willey. “A rested brain craves less high-fat, sugary food.”

Snack on macadamias.

Adore rich, buttery macadamia nuts? Reach for them! Two separate studies suggest that enjoying a handful every day might lessen weight gain by 77 percent, as well as shrink fat cells. “Macadamia nuts contain a mix of healthy fats, including palmitoleic acid, an omega-7 fatty acid that’s been shown to increase metabolism,” explains Kimszal. The optimal amount: a dozen nuts a day. 

This article originally appeared in our print magazine.

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