Kimchi is a spicy Korean condiment that's made with fermented cabbage and is a great source of vitamins A, B, and C. Because it's fermented (like sauerkraut), kimchi contains tons of those good probiotics that aid the body in digestion. A recent study in the Proceedings of the National Academy of Science found that maintaining healthy bacteria in your gut can improve gut lining, which in turn could help reduce fat mass and inflammation.
Common sense states if you want to lose weight, then you shouldn’t have a large meal not long before going to bed. And now we have additional research to back up that hypothesis. A study published in the journal Obesity followed two groups of overweight women with metabolic syndrome on identical 1,400-calorie weight loss diets for three months. While both groups consumed 500 calories at lunch, one group consumed 700 calories for breakfast and a 200-calorie dinner (the “big breakfast” group), while the other group ate 200 calories at breakfast and 700 calories at dinner (the “big dinner” group). Even though the nutrient content of the meals was exactly the same for both groups, after three months the big breakfast group lost about two and a half times more weight than big dinner group.
If you haven't jumped on the mushroom bandwagon yet, now's the time. Researchers from the University of Buffalo discovered that portobellos could help you lose weight thanks to their ability to regulate blood sugar (which can help prevent diabetes) and balance hormones. They also concluded that the fungus may help you exercise for longer periods of time, so use it as vegetarian-friendly burger base or toss into a tasty breakfast frittata.
Losing weight isn't all about exercise – what you eat matters too. But nobody wants to eat diet food that makes them feel like they're going to gnaw their arm off before dinner. That's why registered dietitians say it's important to up your intake of veggies, grains, nuts, and other foods that are full of fiber, protein, and other pound-dropping nutrients. These options will help you prevent cravings and keep you full straight through your usual afternoon snack.
Fruit gets a bad rap sometimes because it naturally contains sugar. But eating fruit can help you lose weight, especially when you swap in fresh fruit for processed foods or other unhealthy snacks. You'll get a naturally sweet treat, plus reap the benefits of fiber and antioxidants. A recent study published in the Journal of Nutrition found that higher fruit consumption was associated with lower risk of becoming overweight or obese, independent of vegetable or fiber intake-though including fruit as part of a healthy diet overall is always the best strategy.
People exercise for an average of 34 minutes longer with a friend than they do when they hit the gym solo, according to the American College of Sports Medicine. And the longer you sweat, the more quickly you’ll reach your goals! Looking for a healthy way to refuel after your weight room session? Whip up a quick and delicious protein shake for on-the-go nutrition.
The next time you’re making a salad, why not throw some watercress in there? The green veggie is an excellent source of folate, which has been shown to stimulate weight loss. In fact, a study in the British Journal of Nutrition found that those with the highest folate levels lose about 8.5 times more weight when dieting than those with the lowest levels of folate. What’s more? A separate study in the British Journal of Cancer found that higher dietary folate intake reduces breast cancer risk. In addition to watercress, other good sources of folate include spinach, asparagus, and papaya.
The Beach Body Workout: This twelve week HIIT program only takes 21 minutes, three days a week, and is designed to help strengthen and sculpt your body, while also shedding weight. The program targets specific areas of your body, such as your arms and abs, and integrates cardio and stretching. After week one of the program, you will start to notice a leaner look and stronger muscles.[14]
Looking for the easiest possible way to lose weight? Grab your pajamas early and log some extra Zzzs! According to researchers in the journal Appetite, getting eight and a half hours of shut-eye each night can drop cravings for junk food a whopping 62 percent and decrease overall appetite by 14 percent! Mayo Clinic researchers note similar findings: In their study, adults who slept an hour and 20 minutes less than the control group consumed an average of 549 additional calories daily. That’s more calories than you’ll find in a Big Mac!
Decision fatigue is real, and it could be hindering your ability to shed some pounds. A study published in Social Science and Medicine found those who have high levels of what’s called “skill discretion”—i.e., they exercise control by getting things done themselves—tended to have lower BMIs. In contrast, those who are constantly deciding on courses of action for others may eventually come down with decision fatigue and make ill-informed choices, such as ordering that piece of cheesecake for dessert.
High-intensity interval training (HIIT) is a great belly-blasting option for those who already feel comfortable in the gym because it helps you drop fatty tissue and build muscle simultaneously. “High-intensity interval training is when you perform an exercise at or close to your maximum ability for a short period of time and then take a brief respite and do it again. HIIT should usually be done on a 2:1 interval, meaning if you did an exercise for one minute, you rest for 30 seconds and then repeat,” explains Dr. Alex Tauberg, DC, CSCS, EMR in 50 Ways to Shrink Your Belly. To use HIIT to shrink your belly, do workouts that engage your core such as abdominal crunches or bridges. “By performing core workouts using a HIIT plan, you can burn calories and build muscle at the same time,” Alex adds. “This can be a great way to flatten that stomach when you don’t have too much time to work out.”
