We’ve already established that friends and family play a key role in motivating you to get in shape and maintain a healthy lifestyle, but it’s also crucial for you to be your own driving force. Luckily, research has shown that doesn’t need to require a tremendous amount of effort. According to a 2015 study in the Journal of Marketing Research , subtle, even subliminal, messages may be more effective at helping us stick to a healthy eating regimen than ongoing, conscious focus. The research showed that people who receive reinforcing notes urging them to eat healthily were more likely to make smarter choices than those who tried to keep their goals top of mind at all times, so grab some Post-Its and start crafting motivational messages!
“The numbers on the nutrition panel aren’t the most important part of a food product. You need to look at the ingredient list, too. If there are ingredients you cannot pronounce or if you see anything you think may not be a natural ingredient, put the product back on the shelf,” Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition tells us in 22 Top Weight Loss Tips, According to Nutritionists.
Grapes were basically made to be snacked on, and always having some on hand could be great for your weight loss goals — a study published in PLOS Medicine found the sweet fruit can aid in shedding unwanted pounds. If you're trying to resist a calorie-heavy dessert, try tossing a bunch into the freezer so you can pop a few whenever you're craving something sweet.
You may not think of them as a weight-loss food, but eggs are packed with protein, which helps curb your appetite. One study found that overweight women who ate eggs for breakfast were able to lose twice as much weight as women who started their days with bagels. And egg whites in particular are a good source of branched-chain amino acids, which help keep your metabolism running smoothly.
“Calorie counting is not the only game in town when it comes to weight loss. Chemical counting should also be part of our decision-making process. Processed foods, plastic bottles, lotions, non-organic dairy, and many other items in our daily lives contain endocrine disruptors that can lead to hormonal imbalance and stubborn weight gain,” Jennifer Cassetta, clinical nutritionist, personal trainer, and expert from ABC’s “My Diet Is Better Than Yours” tells us in 22 Top Weight Loss Tips, According to Nutritionists.
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.
We’ve already established how chewing thoroughly can ensure you eat a meal at a leisurely pace, but there are other tricks you can use to slow down, too, like giving your fork a break between bites. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. While 66 calories might not sound like much, cutting that amount out of every meal adds up to a weight loss of more than 20 pounds a year!
Another condiment worth utilizing in place of sugary dressings and marinades is apple cider vinegar. According to a study published in Bioscience, Biotechnology, & Biochemistry, consuming apple cider vinegar each day can lead to weight loss, reduced belly fat, waist circumference, and lower blood triglycerides. More specifically, the study of obese Japanese participants found that those who consumed 1 tablespoon of ACV over a three month period lost 2.6 pounds, and those who consumed 2 tablespoons lost 3.7 pounds in the same time frame. Go ahead and toss a tablespoon or two of this calorie, fat, and sugar-free stuff in your next salad dressing, sauce, or smoothie.
It may seem like completing 10,000 or 20,000 steps per day is too optimistic, but once you get the hang of it, you'll feel more confident. Try to break the steps into smaller chunks. For example, many office workers take breaks every hour to go for a short walk, adding a few hundred steps several times a day. You can also go for a longer walk in the morning, during your lunch break, and after dinner or before bed. If you walk for 30 minutes or more, you can easily reach your step goal.
“You need a combination of both weight training and cardio to get fat off your body,” Mike Duffy, CPT, tells us in 17 Easy Ways to Get Rid of Back Fat, adding, “Cardio alone will only train one type of muscle fiber and you’ll only be building one part of your fat-burning furnace. I see many people doing tons of cardio every day and not lifting weights. They never change the way they look.”
Since tomatoes can be grown indoors, they never really go out of season, making them a reliable weight loss staple to add to your diet. The tasty fruits have a high water content that will help keep you hydrated, and they’re also low in calories. What’s more? A study published in Nutrition Journal found that eight weeks of tomato juice consumption helps the body burn about an additional 100 calories per day—that adds up to around 3,000 calories a month!
Another condiment worth utilizing in place of sugary dressings and marinades is apple cider vinegar. According to a study published in Bioscience, Biotechnology, & Biochemistry, consuming apple cider vinegar each day can lead to weight loss, reduced belly fat, waist circumference, and lower blood triglycerides. More specifically, the study of obese Japanese participants found that those who consumed 1 tablespoon of ACV over a three month period lost 2.6 pounds, and those who consumed 2 tablespoons lost 3.7 pounds in the same time frame. Go ahead and toss a tablespoon or two of this calorie, fat, and sugar-free stuff in your next salad dressing, sauce, or smoothie.
As far as grains go, quinoa is a great one to have around if you’re looking to lose weight. It’s packed with protein and fiber, and contains approximately 220 calories per cup, cooked. What’s more? Quinoa is one of the few plant foods that offer a complete set of amino acids, meaning it can be converted directly into muscle by the body. It’s also incredibly versatile, and can be eaten as part of a salad, tossed in a smoothie, or on its own as a side dish.
It's a one-time investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement.
You know that hitting the recommended five to nine daily servings of fruits and veggies can make it easier to slim down, but that doesn’t make it any easier to accomplish. A simple way to make it happen? Buy a fruit bowl. You’re more likely to grab fruits and veggies over less-healthy options if they’re ready to eat and in plain sight. Katie Cavuto MS, RD, the dietitian for the Philadelphia Phillies and Flyers, suggests keeping washed and prepared veggies like cucumbers, peppers, sugar snap peas, and carrots in the front of the fridge so they aren’t overlooked. Bananas, apples, pears, and oranges fare well as sweet snacks and should be kept on the counter where everyone can see them.
We’ve already discussed the weight loss benefits of avocado oil, so it should come as no surprise that the mothership has its own fat-blasting properties. Though avocados get a bad rap for being high in calories, they’re actually loaded with heart-healthy monounsaturated fats that make you feel less hungry. Need proof? A study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. What’s more? Unsaturated fats, such as those found in avocados, have been linked to preventing the storage of belly fat.
As far as spices go, saffron is one of the most expensive ones around, but it’s also a substance that preliminary research suggests can contribute to weight loss. According to a study published in the journal Antioxidants saffron extract may inhibit weight gain in a number of ways similar to how antioxidants function. The research suggests the colorful spice could decrease calorie intake by blocking dietary fat digestion, act as an antioxidant and suppress inflammation, suppress food intake by increasing satiety, and enhance glucose and lipid metabolism. Though scientists aren’t totally sure what makes saffron so weight loss friendly, they suspect it has something to do with crocetin and crocin—two antioxidant-rich compounds found in saffron that give it its distinct color.
The bigger your plate, the bigger your meal, Brown reminds us. How so? While smaller plates make food servings appear significantly larger, larger plates make food appear smaller—which can lead to overeating. In one study, campers who were given larger bowls served themselves and consumed 16 percent more cereal than those given smaller bowls. Swapping dinner for salad plates will help you eat more reasonable portions, which can help the pounds fly off your frame! To kick even more calories to the curb, use small red plates. Although the vibrant hue may not match your dining room decor, the color can help you eat less, according to a study published in the journal Appetite. Researchers suggest that the color red reduces the amount we’re likely to eat by subtly instructing the mind to stop noshing.
To jumpstart your weight loss, we’ve selected some nutritious eats, like salsa, that are lower-calorie substitutes for less healthy choices (we’re looking at you, ketchup). And other weight loss foods, such as watermelon, contain certain compounds that have been scientifically proven to reduce the size of your waist and help reduce body fat. Scroll down below for a list of a few dozen best weight loss foods, and get even more health-conscious inspiration from this list of these dinner ideas that don’t need a recipe!
A fat-burning superfood, grapefruit contains a compound that can lower the fat-storage hormone insulin, which in turn can lead to weight loss. In fact, eating half a grapefruit before each meal could help you lose up to a pound a week—even if you don't change anything else about your diet. Because grapefruits are 90% water, which fills you up, they also act as a natural appetite suppressant.
There’s some truth to the old adage that breakfast is the “most important meal of the day,” and if you’re looking to blast belly fat, what you eat at the start of each day can make all the difference. According to a study from the University of Missouri-Columbia, a high-fiber, high-protein breakfast may be the most important investment you can make for your waistline. The study showed that eating breakfast triggered women’s brains to release dopamine, a feel-good chemical that helps to control impulses. In other words, eating a balanced breakfast decreases your chances of reaching for that 3 p.m. candy bar and keeps your belly slim.
The bigger your plate, the bigger your meal, Brown reminds us. How so? While smaller plates make food servings appear significantly larger, larger plates make food appear smaller—which can lead to overeating. In one study, campers who were given larger bowls served themselves and consumed 16 percent more cereal than those given smaller bowls. Swapping dinner for salad plates will help you eat more reasonable portions, which can help the pounds fly off your frame! To kick even more calories to the curb, use small red plates. Although the vibrant hue may not match your dining room decor, the color can help you eat less, according to a study published in the journal Appetite. Researchers suggest that the color red reduces the amount we’re likely to eat by subtly instructing the mind to stop noshing.
Start the day right with a berry parfait and an English muffin. Put four ounces of low-fat yogurt in a bowl with one tablespoon low-fat granola and ½ cup sliced strawberries. Add one more layer of yogurt and granola and finish it with ½ cup raspberries. You can eat this delicious berry parfait with half a toasted whole wheat English muffin topped with two teaspoons peanut butter.
Who knew that fantasizing about eating your favorite candy can actually result in real-life weight loss? A study found that daydreaming about eating an entire packet of the sweet stuff before indulging may cause you to eat less of it. To come to this finding, researchers asked participants to imagine eating three M&Ms versus 30. Then, they conducted a taste test where participants were able to nosh on the chocolate orbs. The results? Those who imagined eating lots of M&Ms ended up gobbling down the least!
If you find yourself craving something sweet during the day, ignore the impulse to eat a cookie and snack on a stone fruit instead. In addition to being more nutritious than a cookie, some stone fruits—plums, peaches, and nectarines—have been shown to help ward off weight gain. Studies by Texas AgriLife Research suggest the aforementioned fruits may help prevent metabolic syndrome, a fancy name for the combination of belly fat, high cholesterol, and insulin resistance.
We’ve already extolled the benefits of green and black teas, but they aren’t the only brews that can help you get slim; research indicates goji tea is another winner. Lycium barbarum, the plant from which goji berries are harvested, boasts a slimming effect. In a study published in the Journal of the American College of Nutrition, participants were either given a single dose of L. barbarum or a placebo after a meal. The researchers found that one hour after the dose, the goji group was burning calories at a rate 10 percent higher than the placebo group, and the effects lasted up to four hours. What’s more? Most goji teas are mixed with green tea, making the beverage a weight loss double whammy.
Driving to work may be easy, but it’s also part of what’s inhibiting you from losing weight. According to a study in the British Medical Journal, those who drive to work gain more weight than those who take public transportation. Per the research, commuting by car slaps an extra 5.5 pounds on your body, whether you exercise or not. And a Japanese study found that people who take public transportation to work were 44 percent less likely to be overweight, 27 percent less likely to have high blood pressure, and 34 percent less likely to have diabetes. If possible, consider leaving the car in the driveway and walking, biking, or commuting to work via public transportation a few times per week.
Well, who doesn’t love snacking? But the problem is, we snack on stuff we are supposed to stay away from. How about healthy snacking? You can carry with you something nutritious every time you step out of your home. Fruits, granola bars, or even a packet of plain popcorn – anything similar can serve the purpose. These contain fewer calories and are far better than those high-calorie ones (17).
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If you find yourself craving something sweet during the day, ignore the impulse to eat a cookie and snack on a stone fruit instead. In addition to being more nutritious than a cookie, some stone fruits—plums, peaches, and nectarines—have been shown to help ward off weight gain. Studies by Texas AgriLife Research suggest the aforementioned fruits may help prevent metabolic syndrome, a fancy name for the combination of belly fat, high cholesterol, and insulin resistance.
Exposure to light at night doesn’t just interrupt your chances of a great night’s rest, it may also result in weight gain, according to a new study published in the American Journal of Epidemiology. As crazy as it may seem, study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms. The takeaway here is a simple one: Turn off the TV and toss your nightlight.
If stone fruits aren’t your thing, peel a banana instead and watch your belly bloat disappear. A study in the journal Anaerobe found that women who ate a banana twice daily before meals for two months reduced belly bloat by 50 percent. Researchers believe this is because bananas are packed with potassium, which can reduce water retention. The yellow fruits are also a good source of fiber, which will keep you feeling full.
Thanks to an increased interest in food and food trends, recipe videos are likely dominating your social media feeds. And their constant presence could be hindering your weight loss goals, especially since many of the brief clips spotlight unhealthy dishes and sweets. “The internet and social media sites are basically making you fat,” Lisa Hayim, MS, RD, and founder of The WellNecessities, told us in The 30 Worst Flat Belly Mistakes Women Make. “If it isn’t 25 ways to eat tater tots then it’s [another] national [something] day. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food.” Next time you see one of these videos, scroll quickly past. Or better yet, unfollow the page completely, and follow Eat This, Not That! on Facebook for healthier videos and more slimming tips.
And speaking of eating full-fat fare, a cutting-edge review published in PLOS One discovered that when it comes to reducing cardiovascular risk and promoting rapid weight loss, low-carb diets are superior to low-fat diets. Can’t imagine fully committing to a low-carb lifestyle? Start by eliminating empty sources of carbs from your diet such as white bread, desserts, and sugary drinks.
Cheese isn’t traditionally thought of as something you consume to encourage weight management, but calcium-rich Parmesan, when eaten in moderation, can help stave off sugar cravings that can easily lead to weight gain. How does that work, you ask? The native Italian cheese contains the amino acid tyrosine (remember that?) which has been shown to encourage the brain to release dopamine without any unhealthy insulin spikes. What’s more? The combination of calcium and protein present in dairy products such as Parmesan has been found to increase thermogenesis—the body’s core temperature—and thus boost your metabolism.
Though many believe chewing gum keeps you from mindlessly eating, the minty treat has its own drawbacks that can lead to a bigger belly. Not only does chewing gum cause you to swallow tummy-bloating air, many gums also contain sugar alcohols and artificial sweeteners like sorbitol and xylitol that can cause bloat. If you have to have something to chomp on, go for an organic variety like Glee gum or Simply gum instead. They’re still low-cal, but they don’t use those sweeteners that’ll make you puff up.
If stone fruits aren’t your thing, peel a banana instead and watch your belly bloat disappear. A study in the journal Anaerobe found that women who ate a banana twice daily before meals for two months reduced belly bloat by 50 percent. Researchers believe this is because bananas are packed with potassium, which can reduce water retention. The yellow fruits are also a good source of fiber, which will keep you feeling full.
Not only is drinking lemon water a healthy, low-calorie alternative to soda or juice, but lemons themselves have also been shown to contribute to weight loss. Just one of the citrus fruits contains an entire day’s worth of vitamin C, a nutrient that has the power to reduce levels of cortisol, a stress hormone that triggers hunger and fat storage. Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain. Believe it or not, even the peel is beneficial because it is a potent source of pectin—a soluble fiber that’s been proven to help people feel fuller for longer. According to a study published in the Journal of the American College of Nutrition, participants who ate just 5 grams of pectin experienced more satiety.
Since avocados are packed with nutrients and healthy fats that can stimulate weight loss, it’s no surprise that avocado oil acts in a similar fashion. When Penn State University researchers compared those who consumed monounsaturated-rich oils (like high-oleic canola oil or avocado oil) with those who consumed a flax-safflower oil blend, they found that those who used just three tablespoons of the monounsaturated-rich oil daily lost nearly two percent of their belly fat in just one month.
Consume more vegetables, healthy fats, and lean protein. Shape your meals so they contain one protein source, one low fat source and one low carb vegetable source. Your carb intake should be in the recommended range of 20-50 grams per day.[1] Don't feel that you must restrict yourself to a small number of foods. You can enjoy a wide variety of healthy foods that provide a large array of nutrients.
Kefir is a yogurt-like substance, but it actually contains less sugar and more protein than conventional yogurt while remaining packed with gut-friendly probiotics that can help you lose weight by aiding digestion. In one study, kefir displayed weight loss properties similar to those of milk and other dairy-rich products. Other probiotic-rich foods include kombucha, bone broth, and fermented items such as sauerkraut and kimchi.
When eating out or picking up a quick lunch on your break, ask for any sauce or dressing on the side. Though these emulsions often add flavor to a dish, they’re also frequently packed with empty calories, added sugar, and a whole host of other unhealthy stuff that makes shedding pounds that much harder. For example, just one three-tablespoon serving of Panera Bread’s Greek dressing has 230 calories. 3.5 grams of saturated fat, and 310 milligrams of sodium. By asking for the sauce or dressing on the side, you have more control over how much of it you eat, and you could easily save yourself a few hundred calories.
“I wish people knew that there is no one-size-fits-all diet that works for everyone. Individuals have different food preferences, dining habits, schedules, body types, past experiences, and obstacles. Stop falling for restrictive diet plans, America! Start by changing one simple habit and build from there,” Stephanie Brookshier, RDN, ACSM-CPT tells us in 22 Top Weight Loss Tips, According to Nutritionists.
It’s every chocoholic’s dream: Research now shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink your waist. A study among women with normal weight obesity (or skinny fat syndrome) who ate a Mediterranean diet that included two servings of dark chocolate each day showed a significant reduction in waist size than when on a cocoa-free meal plan. Researchers say it has to do with the flavonoids, heart-healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties. Just be sure you’re reaching for a bar with at least 70 percent cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content.
If you follow these two steps together, you should be able to lose weight in a week. But keep in mind that experts only consider one to two pounds per week to be healthy and realistic weight loss. So unless you make permanent changes to your lifestyle, any quick weight loss is not likely to last. If you're ready to lose weight and keep it off for good, take just one hour to set up a solid plan for long-term weight loss to get a better body that lasts.
Whole grains are one of the healthiest foods you will find in your kitchen. These grains get digested slowly, ensuring you feel full for long. A study revealed that women whose diets largely comprised of whole grains were half as likely to gain weight than those who consumed less of whole grains (8). Another study had found that incorporating whole grains in one’s diet can help reduce abdominal fat (9).
At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything — from "clean eating" to cutting out food groups entirely. Keep in mind: Just because an avocado-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.
“There are so many amazing properties in tea and so many healthy foods that require hot water,” Emmy-award winning and author of The 7-Day Flat-Belly Tea Cleanse, Kelly Choi says. “But I’ll swap in hot green tea instead of water for things like oatmeal and quinoa. I’ve seen so many people benefit from my tea cleanse that it inspired me to keep the tea flowing whenever I can!”
How would you like to take all the great weight-loss results you’ve just read about—and double them? That’s what happens when you supplement your diet with a combination of vitamin D and calcium, according to a 2008 study. Just four weeks into the 12-week experiment, subjects who had taken these two nutrients—found in abundance in some Greek yogurt—lost two times more fat than the other group!
Beans are a great weight loss food that can help boost feelings of fullness and manage blood sugar levels, making them an excellent ally in your weight loss battle. In fact, a recent study published in The American Journal of Clinical Nutrition found eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss. And if you need another reason to bulk up on beans, remember that the fiber and protein-rich legumes are other excellent sources of genistein—the same compound found in peanuts and lentils that aids weight loss.
Just as big-box stores can be a psychologically tricky terrain for dieters, so to can healthy-sounding labels on the food that we eat. A Cornell University study printed in the Journal of Marketing Research suggests people eat more of a snack that’s marketed as “low fat.” Participants in the study ate a whopping 28 percent more M&Ms that were labeled “low fat” than when the colorful candies didn’t have the label. As we suggested earlier, avoid being fooled by simply opting for full-fat foods.
Although they're best known for containing potassium, bananas are also a great source of resistant starch, a type of starch that's important for weight loss. Your body digests resistant starch slowly—helping you feel full for longer—while simultaneously encouraging your liver to switch to fat-burning mode. And no need to wait for them to become completely ripe; bananas actually contain more of this calorie-torching ingredient when they're still a little green.
While having a scale in the house isn’t right for everyone, research has shown that it can help encourage weight loss by providing a level of accountability. When Cornell University researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose more weight than those who weighed themselves less frequently. To avoid being thrown off by natural fluctuations in body weight, try stepping onto the scale the same time every day.
Like peanuts, lentils also contain genistein, but their weight loss powers don’t end there. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that also included four weekly servings of legumes aided weight loss more effectively than an equivalent diet sans the pulses. Those who consumed the legume-rich diet also saw improvements in their “bad” LDL cholesterol levels and systolic blood pressure. Next time you’re cooking something starchy for dinner, consider eating fiber and protein-packed lentils instead.
