38 LBS in 30 days!
Duke University trick: Walk slower to burn more fat—fast!
“Don’t be discouraged if you’re slow,” Noelle urges. “The only thing that will hold you back is if you don’t start!” 2 Eat like this to speed results Walkers automatically burn 100% more fat when they eat meals that keep blood sugar steady, British researchers report. “When blood sugar rises, it triggers the release of the hormone insulin, which can block fat burning even when you’re active,” explains Dr. Heskett. To avoid insulin spikes, follow Meg’s lead: Load up on nutrients that slow the rise of blood sugar—namely fiber, protein and healthy fat— and skimp on processed foods and sugar. “Switching from Coke to water was one of the easiest things I did that had a big impact,” Meg says. Noelle’s approach was to enjoy five lowsugar, protein-rich meal replacements each day and then a proteinand veggie-packed dinner. (Learn more at Optavia.com.) She cheers, “It was such a no-brainer way to get myself in fatburning mode!” 3 Wear getslim pants Compression pants have the power to boost metabolism by 15% if we wear them while we’re active, say researchers from California State Polytechnic University. “Compression garments support the circulatory system and make it more vigorous, speeding oxygen through your system and maximizing fat loss,” explains Dr. Heskett. Meg is a fan of compression tights made by Danskin and Nike. Adds bargainshopper Noelle: “I find mine on the clearance rack at Ross or T.j.maxx!” 4 Rev up with mini walks If you don’t have a solid chunk of time to devote to walking, no worries: You can get even greater benefits by squeezing in multiple shorter sessions. In a study at Loughborough University in London, women who went on three 10-minute walks per day ultimately lost 100% more weight than women who walked for 30 minutes straight. As it turns out, a series of short walks can actually stimulate metabolism more than one longer walk!
The key to success is figuring out the best way to fit walking seamlessly into your life. “Choose the tricks that make exercise feel easiest for you,” Dr. Heskett says. “That’s the best and fastest way to get to your goal!”