Competitive runner Holly Corbett was stunned when she started to feel uncharacteristically tired during a Tri-State Tough Mudder obstacle race in New Jersey. She had previously competed in triathlons and marathons and had trained no differently for this event.

“I couldn’t figure out why I was moving so slowly,” the freelance writer and editor recalled. “I knew I was feeling more fatigued than usual and even a bit nauseous. I attributed it to trying too hard.”

Corbett finished the endurance race and later learned that she was already six weeks pregnant. In her second trimester, she stopped running altogether and switched to walking, yoga, swimming, and lifting weights. Despite having written extensively about body image issues for women’s magazines, she admits to occasionally feeling self-conscious about her larger silhouette. 

“On one hand, the changes happened so gradually that it wasn’t such a big shock, but I definitely looked in the mirror and thought, ‘it can’t be physically possible to get this big.’ I sometimes wondered if I’d get my body back,” she said.

After her son Blake was born, Corbett was eager to get back into marathon shape as soon as possible. She waited four weeks to lace up her sneakers and puttered out after a half mile of pounding the pavement. 

“I was surprised how weak my body had become even though I had been exercising during my pregnancy,” she said. “So I stopped and then I walked. Eventually, I worked myself up to one mile and then two and then three.”

Bikini Boot Camps

Australian personal trainer Kayla Itsines, who runs “bikini boot camps” and also trains clients around the world online, encourages her nearly 15.3 million Instagram followers to share before-and-after weight loss photos with each other for inspiration. She said she frequently hears from new mothers who are apprehensive about the slow progress of their post-baby fitness programs.  

“The biggest mistake I see over and over is women trying to do too much too fast,” said Itsines. “Everybody’s body is different, but in general, I advise that new moms wait about 12 weeks before starting a serious exercise program.” Itsines has her post-pregnancy clients stick to an intense daily 28-minute routine instead of devoting hours in the gym. 

“The idea is that they only need to devote 2 percent of their day and then they can give the other 98 percent to their family. Fitness is an emotional journey,” she said. “Even if you were not in shape before having your baby, after pregnancy is the perfect time for you to do something positive for yourself.”

For Corbett, who gained 33-35 pounds during pregnancy, it took four months after her baby’s birth to get back to her original weight of 120. Her son Blake doubled as a weight in her mother-and-baby fitness class. 

“I thought I’d never get back to the weight I was before. The human body is amazing. Enjoy the process and your new stage in life!”  

While exercising regularly and eating a low-fat diet goes a long way towards maintaining a healthy body weight, sometimes they’re not enough.

Natural supplements and nutrients can help. Some cut cravings while others work by increasing your body’s ability to burn fat. Keep in mind, however, that you’ll lose weight slowly and steadily, unlike with other fast-acting, potentially dangerous supplements.

“You can expect a modest weight loss advantage over diet alone—perhaps two pounds over several months,” says Jade Teta, ND, CSCS, a holistic physician and personal trainer in North Carolina.

Over time, those pounds add up to a safe weight loss you’re more likely to maintain.

Nutrition for Weight Loss

Try these proven, natural approaches to help you shed pounds.

• Green Tea

  Green tea contains catechins, antioxidant polyphenols (chemicals found in plants), which can cause a significant increase in energy expenditure and fat oxidation, says Susan Kraus, MS, RD, clinical dietician at Hackensack University Medical Center.

  “Participants taking a green tea extract containing 375 milligrams [mg] per day of total catechins for three months lost an average of 4.6 percent of their body weight without dieting,” says Kraus. (A standard cup of green tea provides 80 to 100 mg of polyphenols.)

  “Other teas contain smaller amounts of polyphenols, however, and do not demonstrate the same thermogenic effect,” says Kraus.

  Expert Recommendation

  200 to 375 mg a day of 95 percent standardized catechins. Take with food to avoid digestive discomfort.

• Conjugated Linoleic Acid (CLA)

  Studies show that this fatty acid found naturally in milk and the meat of ruminant animals may help decrease abdominal fat, says Amy Goodson, MS, RD, CSSD, LD, board-certified specialist in sports dietetics.

  “[CLA] reduces fat deposits and may also help prevent fat regain after weight loss.”

  Expert Recommendation

  1 to 3 grams (g) a day or higher, divided throughout the day.

• Carnitine

  An amino acid biosynthesized from lysine and methione (two other amino acids), carnitine is required to transport fatty acids during the breakdown of fats.

  “Carnitine shuttles the fat inside the cell to burn as fuel,” says Dr. Teta. “You'll need three to five grams a day in divided doses, which is a hefty dose. For this reason, a liquid or powder version may be best.”

  Expert Recommendation

  3 to 5 g of pure L-carnitine, liquid or powder.

• Brown Kelp/Fucoxanthin

  A carotenoid found in brown seaweed, studies show fucoxanthin plays a role in promoting weight loss.

  “It seems to work by targeting a protein (UCPI) that increases the rate at which abdominal fat is burned and stimulates the production of CHA, one of the omega-3 fatty acids,” says Kraus.

  Expert Recommendation

  Three 200 mg pills daily of most brands.

  Check with your doctor before taking this supplement, as it may interact with medications and could be contraindicated for thyroid conditions.

• Amino Acids

  Certain amino acids can help reduce cravings, enabling you avoid tempting sweets and snacks.

  “Eating a protein food keeps you full longer because it’s slower to digest,” says Goodson. “So it makes sense that amino acids, which make up proteins, may contribute to a reduction in cravings.”

  Dr. Teta recommends tyrosine and 5-HTP. “Tyrosine reduces cravings for sweets and chocolate and 5-HTP helps reduces salt cravings.”

  Expert Recommendation

  Tyrosine: 1 to 2 g a day for craving sweets and chocolate.

  5-HTP: 50 to 100 mg a day to reduce salt cravings and reduce appetite.

A recent eight-week pilot study at the University of South Carolina concluded that vegans and vegetarians lost an average of 8.2 to 9.9 pounds compared to an average of 5.1 pounds for dieters who ate at least some meat.

The study, “How Plant-Based Do We Need to Be to Achieve Weight Loss?” divided overweight participants into five dietary groups: vegan, vegetarian, pesco-vegetarian, semi-vegetarian, and omnivorous.

All of the diets emphasized low fat and low –glycemic-index foods but did not require participants to restrict their calorie intake. Here’s how the groups compared in terms of mean percent loss of body weight:

• Vegan: -4.8 percent

• Vegetarian: -4.8 percent

• Pesco-Vegetarian: -4.3 percent

• Semi-Vegetarian: -3.7 percent

• Omnivore: -2.2 percent

Following up after six months, the vegans and vegetarians had lost 8 percent and 6 percent total body weight respectively compared to 3 percent for the dieting omnivores. A semi-vegetarian, also called a “flexitarian,” is someone who eats mostly plants and dairy but will occasionally eat meat.

Lead researcher Brie Turner-McGrievy, PhD, said that because the nonmeat meals were already less caloric (and contain less saturated fat), some dieters may find vegan and vegetarian eating patterns easier to adopt for weight loss without the burden of obsessively counting calories.

Dr. Turner-McGrievy noted that only 50 percent of the participants in the study were able to strictly adhere to their designated diets, but she described the “cheating” as minimal.

“Our vegan group said they just wanted a little bit of Parmesan cheese. The vegetarian group said they just wanted to add a little fish. The semi-vegetarians said they just wanted to add a little red meat," she said. “Everyone wanted to bump up just a little bit more.”

Dr. Turner-McGrievy hypothesized that initially aiming for a strict vegan or vegetarian lifestyle will ultimately result in more plant consumption than before—even if there is cheating.

"The thinking is that if you're a nonadherent semi-vegetarian, you'll move back over to being omnivorous," she said. "But if you're a nonadherent vegan, you may go back over to pesco-vegetarian."

It sounds counterintuitive, but research supports the notion that what you eat can make you not only fat but also lean.

Foods For Weight Loss

Here are five foods known to fight fat.

• Almonds

  These fiber-rich nuts contain magnesium, potassium, calcium, vitamin E, and healthy fats. They aren't a low-calorie food, but they are nutrient-dense. They make you feel full, and can be part of a weight-loss plan when eaten in moderation.

• Chia

  One ounce of this seed delivers about 40 percent of the daily recommended amount of fiber. Fiber is a dieter's friend, as it slows digestion and makes you feel full so you eat less. Add chia to your diet gradually. Like all high-fiber foods, it can cause bloating or gas if you're not used to eating it.

• Chili Peppers

  These hot peppers contain capsaicin, a phytochemical that raises your metabolic rate and helps you burn more calories. You can add cayenne pepper to foods, but if you don't like the heat, capsaicin can be taken as a supplement.

• Green Tea

  Natural substances in green tea called catechins stimulate the body to burn calories. Green tea may also lower LDL cholesterol. If the four-plus daily cups recommended by researchers are not your cup of tea, take green tea extract supplements.

• Whey Protein

  Researchers found that people who consumed whey protein had lower blood levels of ghrelin, a hormone that stimulates appetite. Drinking whey protein is also linked to decreased carb intake. Pick a product low in calories and fat.

Despite your best intentions, do you find yourself dodging the gym and diving into the chips instead? The compulsion to repeat negative behaviors is a common one. Sure, routine feels familiar, which is reason enough to do it. But when it’s bad for you, yet hard to give up, a simple desire can become a dependency or, even worse, an addiction.

Fortunately, you can turn harmful habits into healthful choices.

How to Stop Habitual Eating

Identify the Cause

Start by knowing why you’re prone to bad eating habits. “Most habits that have an addictive quality provide some kind of positive reinforcement, at least at the onset,” says Amy Lanou, Ph.D., nutritionist and assistant professor at the University of North Carolina Asheville.

• Sugary Foods

  Eating a candy bar satisfies your sweet tooth. Meanwhile, the chocolate and sugar elevate your mood because they stimulate the brain’s release of dopamine and other feel-good chemicals.

• Cheese and Other Dairy

  Cheese is another. “It contains casomorphins, a similar molecular structure as morphine, which makes you feel good,” Dr. Lanou continues. “The theory is that this chemical exists to make the baby want more milk. But we’ve taken what’s naturally present, designed to help the mammal survive, and concentrated it into a widely eaten food.”

Other people can’t resist salty or fatty foods.

How Cravings Turn Into Addiction

“For a while, you can make conscious decisions about eating these,” says Dr. Jeffery Wilkins, director of Addiction Medicine, Cedars-Sinai Medical Center, in Los Angeles, Calif.

“Traditional addiction kicks in because of biochemical changes in the brain. With the advent of brain imaging, it’s now possible to see where addiction ‘lives.’ A new decision hierarchy is established in the brain: All you care about is getting ‘the drug.’ The neural pathways for drug addiction are the same as those linked to the enjoyment of certain foods.”

You then need to eat more of the addictive food to satisfy your craving. Even stomachaches, anxiety, or added pounds don’t get you to quit.

“When craving certain foods or activities, you’re actually trying to fill some inner need,” says Dr. Lanou. “It can be anything from attention and affection to relaxation and stress relief.”

The Seven Rs

You may need a counselor’s help, but once you know the cause of your bad habit, you can work to kick it.

Along the way, restore yourself with “exercise and a plant-based, nutrient-rich diet with essential fatty acids,” says Dr. Lanou.

Consider taking a good multivitamin/mineral for additional support.  Your body will thank you for it.

• Recognize

  Name and admit your habit, so you can change it.

• Reassess

  Set new goals for yourself, focusing on what you want, not the opposite.

• Refuse

  “A clean break is more effective than a gradual one,” assures Dr. Lanou, saying three to four weeks ought to do it.

• Replace

  “Swap the bad habit for something pleasurable, such as a handful of raspberries or a walk,” she continues.

• Reinforce

  Hang notes to remind yourself of your goal, and seek support.  

• Record

  Monitor your progress, so you can improve it.

• Reward

  Praise yourself for mini-successes and when you reach your goal.

Tired of strict weight-loss programs that make you think of "forbidden" foods all the time? It’s time to kick dieting to the curb. To find and maintain lifelong healthy weight, embrace lifestyle changes. Here are seven to start with.

Lifestyle Tips for Weight Loss

• Address Your Body’s Many Cries for Nutrients

  You may think you’re craving a chocolate-covered doughnut, but in reality, your body really wants vitamins, minerals, phytonutrients, essential amino acids, essential fats, lean protein, and, of course, carbs for energy. You simply misinterpreted the signal! To minimize cravings, create a multicolored menu with a variety of fruits, vegetables, nuts, and seeds.

  Make it a goal to eat 7 to 10 servings of fruits and vegetables daily, and see how much room you have for anything else! Cravings will diminish when your body is getting the nutrients it needs for optimal health.

  Supplemental Support

  To round out your craving-crushing menu, start the day with a green drink containing nutrients you won’t likely eat otherwise. Barley, alfalfa, wheatgrass, and red beets are great sources of chlorophyll. Greens drinks and supplements give you the nourishing benefits of sea veggies like spirulina, chlorella, and Atlantic dulse without having to put them on your plate!

  Look for green beverages or mixes containing antioxidant powerhouses like acerola cherries, bilberry, and grape extracts. Research also supports the use of chromium picolinate to reduce cravings.

• Balance Your Blood Sugar—and The Scale

  A second major stumbling block with fat-loss plans is caused by blood sugar fluctuations that have your energy bottoming out several times a day—leading you straight to the snack machine. Focus on stabilizing your blood sugar by eating some protein with every meal and snack, starting with breakfast. Protein not only keeps the munchies at bay, but also helps to build lean muscle.

  Adequate dietary fiber helps to slow the release of glucose into the bloodstream.

  Supplemental Support

  To set yourself up for a balanced day, toss some whey protein isolate powder into a smoothie, along with berries, banana, or your favorite fruits. For fiber, glucomannan from konjac root is a water-soluble polysaccharide that helps to provide a feeling of fullness so you aren’t as inclined to snack.

  Glucomannan also slows the release of glucose into the bloodstream to help prevent energy highs and lows.

• Rein in Emotional Eating

  It’s my observation that 98 percent of us have emotional connections to food, and the other 2 percent aren’t telling the truth! To put an end to sabotaging behavior, determine your emotional triggers and substitute a non-food comfort—like journaling, exercising, or talking with a friend. Emotional eating can become a serious issue in the wintertime, when reduced sun exposure leads to lower levels of the feel-good hormone serotonin.

  Likewise, a woman’s menstrual cycle can trigger fluctuating serotonin levels. Because carbohydrate consumption naturally stimulates serotonin production, it’s no wonder we reach for cookies or French fries.

  Support healthy serotonin production by eating foods containing vitamin B6 and the serotonin precursor tryptophan: whole grains, oatmeal, brown rice, and turkey are good foods to include.

  Supplemental Support

  Consider supplementing with precursor 5-Hydroxytryptophan (5-HTP) to help boost serotonin levels. Keep your digestive tract healthy with daily probiotic supplements: We’re starting to learn more about the gut/brain/mood connection. Healthy serotonin levels are closely linked to a strong digestive tract.

• Burn, Baby, Burn

  We all know the simple equation that leads to fat loss: more calories out than calories in. Aim to exercise several times per week, and be sure to include muscle-building, weight-bearing activity. 

  Supplemental Support

  Some foods are thermogenic, meaning they help kick your metabolic rate into high gear so you burn more calories. Look for supplements containing epigallocatechin-3-gallate (EGCG) from green tea or capsaicin from hot peppers to boost your burn. Conjugated linoleic acid (CLA) also helps support fat-loss goals, possibly by helping to suppress appetite and increase energy output.

• Eat Fat to Burn Fat

  Your body requires fat to create the membranes for every cell in your body, and your brain relies on good fats too. While we want to limit saturated fats and avoid trans fats, skipping dietary fat altogether is the best way to get your body to hold onto it. If you’d like to lose the love handles, choose fats that boost metabolism.

  Supplemental Support

  Long-chain polyunsaturated omega-3 fats EPA and DHA from fish oil may protect against the development of obesity, and they can help to reduce body fat in those who are already overweight. Be sure to take daily fish oil (or marine algae) supplements.

• Seek Balance to Soothe The Savage Muffintop

  Weight gain around the middle is frequently caused by imbalanced hormones. Men typically get the so-called beer belly when testosterone levels start to drop: The spare tire is caused by excess estrogen in relation to testosterone. Men can boost testosterone levels with regular, weight-bearing exercise and adequate sleep. A woman’s expanding waistline often occurs due to adrenal exhaustion triggered by chronic stress.

  Supplemental Support

  Adaptogenic herbs like licorice root, eleuthero, and astragalus help your body adapt to stress so your adrenals don’t have to work so hard. For men, ingredients like chrysin (extracted from plants or bee propolis) may block the enzyme (aromatase) responsible for converting testosterone into estrogen.

  Stinging nettle root extract competes with a protein called SHBG (sex hormone binding globulin) that makes testosterone unavailable to the body, while indole 3 carbinol and sulforaphane help regulate the production of good estrogens (2-hydroxy estrone) and inhibits the production of bad estrogens (16-hydroxy estrone) that can lead to imbalances.

• Rediscover Sleep, Glorious Sleep

  Mounting research shows the connection between sleep deficits and weight gain.

  • General Studies

    Women who sleep less than six hours per night on average have significantly greater odds of obesity than women who sleep between seven and eight hours nightly.

    Just one night of sleep deprivation in men triggers reduced morning energy expenditures, leading to weight gain. Create slimming sleep habits!

  • Sleep and Sugar Consumption

    British scientists determined that adults who upped their sleep time managed to cut down on sugary foods.

    The Sleep Study

    The study included adults who typically slept for less than seven hours per night.

    • Some participants were instructed to increase their slumber by about an hour and a half, and to follow good sleep habits such as:
      • avoiding caffeine before bed
      • establishing a relaxing routine
      • not going to bed too full or hungry
    • The others made no changes to their sleep habits.
    • All participants in both groups kept food diaries during the seven-day trial.

    The Results of the Study

    Those in the group that increased their sleep time consumed about 10 fewer grams of sugar per day.

    “The fact that extending sleep led to a reduction in intake of free sugars, by which we mean the sugars that are added to foods by manufacturers or in cooking at home as well as sugars in honey, syrups, and fruit juice, suggests that a simple change in lifestyle may really help people to consume healthier diets,” said researcher Wendy Hall, PhD.

  Supplemental Support

  Non-habit forming supplements can help bring on the slumber. Melatonin supports deep sleep; L-theanine promotes relaxation.