How To Lose More Weight

You're committed to losing those extra pounds, so you've been exercising and watching what you eat. But that stubborn scale still won't budge. Whether you're struggling with the first five pounds or the last five, maybe you're not doing everything you could. Here's some surprising research on how to get things moving in the right direction:

1. Boost your calcium intake. Most women don't get half of the 1,000 to 1,200 mg they need each day. While that's bad for bones, studies show it's also not great for weight loss.

When you have low calcium intake, the body tries to adapt by conserving fat instead of breaking it down. By boosting your calcium intake you'll help your body break down more fat. Try adding skim milk, lowfat yogurt and other calcium-rich dairy products to your diet, as well as dark-green leafy vegetables and calcium-fortified foods.

2. Fiber up. Women need 25 grams of fiber a day, but most of us get only half that. Studies show that when you eat a high-fiber diet you naturally eat fewer calories because fiber helps you feel full longer. Good sources of fiber include fruits, vegetables and beans. Whole grains (read the ingredients list to make sure a whole grain such as oat or wheat is listed first) are another good source of fiber. And, because whole grains take longer to digest, they help maintain blood sugar and insulin levels, protecting the body against heart disease and diabetes.

3. Work out longer. If you exercise regularly but still can't seem to shed weight, it may be because you're not working out long enough. Each of us has an intensity threshold, called the target heart rate zone, that we must meet or exceed to reap the cardiovascular benefits of exercise. For weight loss, activity should ideally be sustained in your target heart rate zone for longer than the minimum recommended 20 to 30 minutes a day. Aim for an hour of exercise most days and try to stay in your zone for the majority of that time. To estimate your maximal target heart rate zone, subtract your age from 220. Stay within 70 to 85 percent of this number during exercise.

4. Rethink portions. It may sound simple, but that meal on your plate may be your biggest enemy. Do you know that you tend to eat more when you have a bigger serving in front of you.