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A Perfect Day of Weight Loss

For every man who transforms himself this year, there will be countless others who will stall, relapse, or never actually begin to change. What makes the difference? And how can you be among the group whose January 1 resolutions see the other side of April intact? The answer may be a mantra as simple as "Focus on February."

How so? Researchers from Sheffield University in England found that sticking with something for five weeks is more likely to turn it into a habit, a lifestyle change. They monitored 94 people at a gym for 12 weeks, and found that those who showed up and sweated for five weeks straight had a much better chance of lasting the study's duration. "During the 5-week period, there seems to be a shift from initial voluntary control to repeated habitual behavior," says Christopher J. Armitage, Ph.D., the lead author.

The implications are huge: In a little more than a month, you can overcome your worst habits. Five weeks. Count ’em on one hand. Could it be any easier?

Even better, our New Year, New You 2012 center will coach you every step of the way, with simple 30-day plans for accomplishing nine popular New Year’s resolutions. And when I say simple, I really mean it. Consider one of the most popular resolutions: Lose 10 to 20 pounds. Our plan is so easy you can start tomorrow. Just do this: 

7:30 AM
Exercise for 11 Minutes

 Believe it or not, an 11-minute workout can help you burn more fat all day long, say researchers from Southern Illinois University at Edwardsville. In the study, people who lifted weights for that duration three times a week increased their metabolic rate even as they slept. "The process of breaking down and repairing your muscles increases your metabolism," says study author Erik Kirk, Ph.D. What's more, the participants were able to fit their workouts into their schedules 96 percent of the time.  

And don’t forget your legs. In a new Syracuse University study, people burned more calories the day after they did lower-body resistance training than the day after they worked their upper body. "Leg muscles like your quads and glutes generally have more mass than the muscles in your chest and arms," says study author Kyle Hackney, Ph.D.

8:00 AM
Skip the Super Bowl

 Warning: Your breakfast may be larger than it appears. Cornell University scientists found that people ate more cereal from bigger bowls than from smaller ones, even though they thought the opposite to be true. "It's called the size-contrast illusion," says researcher Brian Wansink, Ph.D. "Because food takes up a smaller percentage of space in larger dishes, it seems like you're eating less." Use a measuring cup to portion out your cereal; in a few days, you'll be able to eyeball servings accurately.

10:00 AM
Stand and Deliver (Your PowerPoint)

 Your La-Z-Boy of an office chair is making you fat. That's because sitting all day shuts down your fat burners, say scientists at the University of Missouri. After examining the muscle tissue of people being active and of those kicking back, the researchers concluded that parking your butt switches off an enzyme that prevents fat storage. "The enzyme is mostly found in the muscles that keep you standing up, so if they aren't active, the enzyme doesn't function," says study author Marc Hamilton, Ph.D.

One way to spend more time on your feet: Stand at your desk for part of the day by installing a computer monitor arm, like one of those at lcdarms.com. It anchors to your desk or wall, allowing you to raise and lower your screen easily. As for the keyboard, give it a boost by placing a few heavy books under it. Your spine should remain tall while typing, keeping your arms extended.

1:00 PM
Eat Less at Lunch (There’s an App for That!)

Ordering soup as an appetizer will cut your calorie intake by 20 percent, according to a Penn State study. After serving men pasta lunches for a month, the researchers found that the participants ate an average of 135 fewer calories when they started their meals with a 150-calorie serving (1.5 cups) of a broth-based vegetable soup. "Eating soup forces you to slow down, allowing your body to recognize that it's becoming full before moving to the second course," say the researchers. What's more, the same held true in a University of Texas study of fatty soups like chowder—men consumed 227 fewer calories when a pizza meal was preceded by the soup.

2:00 PM
Chew the Fat . . . Away

British researchers found that chewing gum may help curb your cravings. When people chomped on sugarless gum for at least 15 minutes one hour after eating and then again at the two-hour mark, their desire for sweets decreased by 11 percent compared with that of study participants who didn't work their jaws. The gum chewers also downed, on average, 36 fewer calories when they were turned loose on a buffet of sweet and salty snacks three hours after lunch.

Although the researchers aren't sure why chewing sugarless gum helps, they suggest that because it exposes your tastebuds to sweetness, it could send a hunger-reducing signal to your brain. Interestingly, those who were the most calorie-conscious experienced an even greater effect from the gum, says study author Marion Hetherington, Ph.D.

6:00 PMSet the Dinner Table, Part 1

Using real dinnerware makes you feel like you've eaten a full meal, so you snack less before bedtime. In a Cornell study, people who ate from paper plates with plastic utensils tended to consider their food just a snack. Though they took in 116 fewer calories than the "real plate" group did, the scientists said they'd probably eat another meal later. "The environment tremendously influences how much we eat," says study coauthor Collin Payne, Ph.D.

Set the Dinner Table, Part 2

University of Massachusetts scientists found that people who watch TV during a meal consume, on average, 288 more calories than those who don't chew while changing channels. In the study, researchers had groups of people eat pizza or macaroni and cheese while either watching Seinfeld or listening to music. When intakes were tallied, the scientists determined that the television viewers downed 36 percent more calories from the pizza and 71 percent more from the mac and cheese. "When you're distracted by a TV show, your brain may not recognize that you're full as fast," says study author Elliott Blass, Ph.D.

6:30 PM
Yes, Enjoy That Dessert

Eating frequent, low-sugar desserts can help keep the weight off. Dieters in a Greek study who ate a low-sugar dessert four times a week lost nine more pounds after 12 weeks than those who ate any dessert they wanted just once a week. Eating dessert more frequently can keep you from feeling deprived, the researchers say. But limit desserts to around 10 percent of your daily calories.

11:00 PM
Snooze—and Lose

In a 16-year study at Harvard, scientists found that people who slept for five hours or less a night were 32 percent more likely to pack on major pounds than those who dozed a full seven hours. Although "major" was defined as 33 pounds, the average increase was 2 pounds a year, a gain that's easy to miss from month to month. "Due to accumulating fatigue, those who get the least shuteye may also move around the least during the day," says study author Sanjay Patel, M.D.