Dieters often decrease the number of daily meals in an attempt to reduce calories—a big no-no. "If you eat six meals a day vs. three with the same total calories, you can lose more fat because more meals burn more calories [by increasing thermogenesis, the production of heat, in the body]," says Aceto. Calculate how many calories you want to consume per day (see tip 3), and spread them evenly across 5-6 meals.
Dairy products contain varying amounts of lactose (milk sugar), which slows down weight loss. What’s more, part of the protein in milk generates a significant insulin response, which can have the same effect. Consequently, cutting back on dairy products may accelerate weight loss. This applies especially to dairy products typically lacking in fat, such as regular milk and various yogurts, but be careful with full-fat dairy such as cream and cheese all the same. And don’t forget whey protein powder, which is pure milk protein.
If you don’t have an established exercise routine, simply walking is the best first step toward weight loss. “Walking is a pretty good entry point for people,” says Gagliardi. This is particularly true if you have been out of the gym for a while and want to ease back into a workout routine. One small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who did a walking program for 50 to 70 minutes three days per week for 12 weeks significantly slashed their visceral fat compared to a sedentary control group.