Health experts across the world vouch for green tea for a reason – it is amazingly healthy. Green tea is known to boost the calorie-burning mechanism in our body. According to a study, green tea can indeed help you lose weight (15) (you might have to drink about seven decaff cups a day). Green tea contains loads of antioxidants, the most potent of them being the catechins that have been found to boost metabolism and reduce body fat (16).
Despite the common perception that you need to drop pounds slowly in order to maintain your weight loss, the exact opposite is true. In fact, you’re more than five times as likely to succeed in your long-term weight-loss goals if you start out of the gate by dropping pounds rapidly, according to a 2010 study in the International Journal of Behavioral Medicine . To set yourself up for weight loss success, make sure you focus on diet and exercise.
Like peanuts, avocados contain metabolism-enhancing monounsaturated fats that have been shown to reduce hunger. In fact, 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 afterwards. What’s more? The trendy toast topping is also loaded with unsaturated fats, which seem to prevent the storage of belly fat, as well as satiating fiber and free-radical-killing antioxidants.
Eat while you eat, and watch while you watch. Merging television time with your dining time can lead to mindless eating. You tend to focus on what’s happening on the television screen, and become unaware of what’s going inside your mouth and stomach. And, ultimately, you end up overeating. Eat at the dining table, and focus on your food. This helps you become aware of what you are eating, and you will only eat as much as you require.
Nothing new here, again. This is something we have been learning right from school. If you are serious about losing weight, drinking a minimum of two to three liters of water must be your everyday goal. Make it a habit of drinking a glass of water before (to prevent overeating) and after (to aid digestion) a meal. It has been found that people who drink more water and less of soda or other high-calorie beverages would be more successful in losing weight (22). Numerous American studies have also backed the efficacy of water in aiding in healthy weight loss (23), (24), (25).
A recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits when they team up with a partner. Invite your honey to a Saturday morning run and then hit the showers together—knowing you have something steamy to look forward to afterward should serve as some additional motivation. And then follow up your workout with some of the best proteins for your penis.
Think of sweet potatoes as nature’s dessert. Not only do they satisfy your sweet tooth, these taters digest slowly and keep you feeling fuller for longer thanks to their satiating fiber. They’re also brimming with carotenoids, antioxidants that stabilize blood-sugar levels and lower insulin resistance—which prevent calories from being converted into fat.
A study in the American Journal of Epidemiology found that dealing with work-, finance-, or relationship-related stress can pack on the pounds. When you’re stuck in a hair-pulling situation, your body releases the stress hormone cortisol, which stores abdominal fat. Next time you find yourself overwhelmed, try these awesome ways to strip away stress.
By now, you probably know that coffee can help curb your appetite. But did you also know it can boost your metabolism? Since coffee contains the antioxidant chlorogenic acid (CGA), it can actually increase your body’s use of fat for energy. Research has additionally shown that CGA can slow the release of glucose and lower insulin resistance to inhibit weight gain after eating a meal.
Bad diet decisions are often made when you’re starving and have nothing healthy to eat in your kitchen. Ward off diet-derailing decisions by stocking up on frozen, deveined shrimp—one of Insanity trainer Shaun T’s! go-to proteins. Once you throw it on the stove, it’s ready to eat in just a few minutes, and it’s a great source of lean, low-cal protein. Organic, low-sodium turkey breasts, pre-grilled chicken and hard-boiled eggs are also smart meal-starters to keep on hand.
Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. They may be added back, such as in “enriched” bread.
Most people think of their protein or meat as their meal’s main event, but that shouldn’t be the case. “Place flavorful vegetables front and center on lunch and dinner plates, accompanied by sides of protein and whole grains,” registered dietitian Cheryl Forberg said. By simply rearranging your plate, you’ll automatically consume fewer calories and take in more health-protective vitamins and 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 it comes to all things weight loss, the simplest, fastest way to make impactful, lasting change is to form habits you can actually stick with for life. That’s why this plan involves an easy-to-follow meal planning guide. This full week of (delicious!) food will take the guesswork out of grocery shopping and prepping with nutritionist-approved breakfast, lunch, and dinner ideas. If you have a higher activity level, check out these 1,300-, 1,400-, 1,500-, and 1,800-calorie meal plans as well.
Napping may be an easy way to catch up on some missed shut-eye, but dozing off in the middle of the day does nothing to aid weight loss. In fact, research has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun’s gone down. To come to this finding, researchers at the University of Colorado at Boulder studied 14 healthy adults for six days. For two days, study participants slept at night and stayed awake during the day, then they reversed their routines to mimic the schedules of night owls. When participants slept during the day, researchers found that they burned 52 to 59 fewer calories than they did while catching their Zzzs in the evening—likely because the schedule messed with their circadian rhythm, the body’s internal clock that plays a major role in metabolism function. If your circadian rhythm is out of whack, a separate study by University of Colorado Boulder researchers suggested spending a weekend in the wilderness to get it back on track.
A study in the journal Metabolism found that eating half a grapefruit before meals may help reduce visceral fat and lower cholesterol levels. Participants in the 6-week study who ate a Rio Red grapefruit fifteen minutes before each meal saw their waists shrink by up to an inch, and LDL levels drop by 18 points. Though researchers don’t exactly know what makes grapefruit so good at burning fat, they attribute the effects to a combination of phytochemicals and vitamin C found in the tart treat.
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.
Part of the weight loss puzzle has to do with fighting inflammation, and incorporating the spice turmeric into your diet is an excellent way to do that. Like a myriad of other spices, the Indian cooking staple contains anti-inflammatory compounds. In a 2015 study in the journal Clinical Nutrition , researchers gave 117 patients with metabolic syndrome either supplements of curcumin—the active ingredient in turmeric—or a placebo. Over eight weeks, those who received the curcumin saw dramatic reductions in inflammation and fasting blood sugar.
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.
Just because you’re trying to slim down, that doesn’t mean you have to forgo the occasional dessert splurge. There’s a simple solution to having your cake and eating it, too: Eat healthfully 80 percent of the time and reserve the remaining 20 percent of the time to cheat meals. Balance is key to sticking to your diet and dropping weight and maintaining it in the long run.
Health experts across the world vouch for green tea for a reason – it is amazingly healthy. Green tea is known to boost the calorie-burning mechanism in our body. According to a study, green tea can indeed help you lose weight (15) (you might have to drink about seven decaff cups a day). Green tea contains loads of antioxidants, the most potent of them being the catechins that have been found to boost metabolism and reduce body fat (16).
Marzia Prince It doesn't matter if you are a vegetarian, vegan, or a meat eater. Eating a diet majorly consisting of plant-based foods will nourish and heal your body. Try to eat more of raw and fresh fruits and vegetables. This way, you can reduce inflammation and detox your body on a regular basis. Also, when you nourish your body, you don't crave for the unhealthy stuff.
Cilantro, though polarizing in terms of taste, contains a unique blend of oils that work much like over-the-counter meds to relax digestive muscles and alleviate an “overactive” gut. A study published in the journal Digestive Diseases and Science found that patients with IBS benefited from supplementing with cilantro as opposed to a placebo because their bellies weren’t as bloated.
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’s healthy belly bacteria, and then there’s bad belly bacteria, which studies indicate overweight people have more of in their gut. To keep the fat-causing bugs at bay, you need to eat a variety of foods that support their healthy counterparts—the kind found in the bellies of slim people. Examples of probiotic-rich foods that help you lose weight by aiding digestion include kimchi, kombucha, bone broth, and kefir.
Integrate fish into your diet with a tilapia and rice pilaf dish. Heat up one teaspoon olive oil in a pan over medium-high heat. Season a three-ounce tilapia fillet with some salt and pepper. Place it in the pan for about two to three minutes per side. When the fish is done, it should flake easily with a fork. Prepare ½ cup rice pilaf (prepared from a box or made from scratch) and ½ cup steamed snap peas. Serve the tilapia with the rice pilaf and the snap peas. Finish the meal with a baked apple, topped with a pinch of cinnamon and one teaspoon honey, served with ⅓ cup low-fat vanilla ice cream.
If you work at a job that requires you to be chained to your desk all day, try switching things up and giving a trendy standing desk a shot. Simply standing while you toil away as opposed to sitting has been shown to contribute to weight loss. Bloomberg reports that researchers at the Mayo Clinic found that standing burns about 54 calories over a six-hour day, and although that might not sound like much, those calories accumulate quickly. At that rate, you can burn over 1,000 calories a month just by staying on your feet.
Health experts across the world vouch for green tea for a reason – it is amazingly healthy. Green tea is known to boost the calorie-burning mechanism in our body. According to a study, green tea can indeed help you lose weight (15) (you might have to drink about seven decaff cups a day). Green tea contains loads of antioxidants, the most potent of them being the catechins that have been found to boost metabolism and reduce body fat (16).
Compared to other nut varieties, pine nuts tend to be on the pricier side, but adding them to your shopping cart could be a good investment for your health. Research suggests that the fatty acids in these little nuts could increase satiety hormones, helping you feel full. They're also packed with vitamin B1 and manganese, a mineral that helps your body metabolize carbohydrates and protein.
Have a small, protein-heavy breakfast. Kickstart your day with a protein filled breakfast that will give you energy (and keep your blood sugar up) for the rest of the day. Aim for a breakfast that is 400 calories and eat it every morning at around the same time. Go for variety and rotate two to three options. Pair your breakfast with unsweetened tea or a glass of water with lemon.[6]
The Dietary Guidelines Advisory Committee dropped their longstanding recommendation that we should limit dietary cholesterol. Decades of research have shown that it has little effect on blood cholesterol levels, and the government’s outdated recommendations have done little more than send scrambled messages about the pros and cons of eating eggs and shrimp. So go ahead and scramble up an omelet—with the yolk. Eating the entire egg is beneficial to your body because it contains metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids, and choline—a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver.
Yes, bacon is one of the yummiest foods out there. But there is something else you must look at – it is extremely unhealthy. Bacon contains a lot of fat, and it is the bad kind of fat. 68 percent of the total calories you get from bacon actually come from fat, and about half of that is saturated fat (13). According to one Canadian study, a diet rich in saturated fat can contribute to the development of obesity (14). Bacon can have severe repercussions, and the best way to avoid them is by avoiding bacon. You can, instead, replace it with some veggies or even eggs.
Spirulina is a high-protein seaweed supplement that’s typically dried and sold in powdered form. The dried stuff is about 60 percent protein, and, like quinoa, it’s a complete protein—deeming it a great weight loss tool. A tablespoon of the blue-green algae delivers 8 grams of metabolism-boosting protein for just 43 calories, plus half a day’s allotment of vitamin B12, which can encourage weight loss by giving you more energy and boosting your metabolism. Try tossing some spirulina into a smoothie and watch the pounds melt off.
Even if you’re trying to reduce your eating window, you shouldn’t go to sleep starving. In fact, going to bed with a rumbling stomach can make it more difficult to fall asleep and subsequently leave you feeling ravenous the next day. And get this: Eating the right type of bedtime snack can actually boost your metabolism and aid weight loss, registered dietitian Cassie Bjork explained. “The right snack can help keep blood sugar stable so the fat-burning hormone glucagon can do its job. I suggest pairing a natural carb with a healthy fat. Apple slices and almond butter, berries with heavy cream and carrots with guacamole all fit the bill.”
But if navigating these choices seems confusing, that’s where Eat This, Not That! comes in. What really works are making little lifestyle tweaks, simple moves that help you slash calories, boost nutrition and build a healthy foundation. We’ve gathered up some of the easiest, most effective new tricks and tactics to help you shed those unwanted pounds and slim down for good.
Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for another binge later in the day. (Think: You've skipped breakfast and lunch, so you're ready to takedown a whole turkey by dinner!) Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating. Set a "snack alarm" on your phone if needed.
Finally decided to venture out for a run? Snack on some beets before you hit the pavement. A study published in the Journal of the Academy of Nutrition and Dietetics found that runners who ate baked beets before a 5K race ran 5 percent faster. Researchers suspect this is because beets are high in nitrates, a natural chemical that increases endurance and lowers blood pressure.
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.
Weight loss ultimately comes back to the concept of calories in, calories out: Eat less than you burn and you’ll lose weight. And while it’s possible to lose water weight quickly on a low-carb diet, I certainly wouldn’t advocate for it. The diet itself can trick you into thinking that this eating style is working — when really, you might gain back what you lost as soon as you eat carbs again. That can feel incredibly dispiriting if you want results that last longer than a week.
If you’re not drinking green tea with your workouts, you might be wasting your time at that barre class. A study published in The Journal of Nutrition found that after just two weeks, exercisers who sipped four to five cups of green tea each day and logged 25-minutes at the gym lost more belly fat than their non-tea-drinking counterparts. What makes the drink so powerful? It contains catechins, an antioxidant that hinders the storage of belly fat and aids rapid weight loss. And that’s not the only weight loss elixir out there: Discover more details and drop two sizes with these 4 Teas That Melt Fat Fast.
