200 modi migliori per perdere peso

200 modi migliori per perdere peso
4.4 (87.41%) 27 votes

Perdere peso può sembrare schiacciante: devi capire come e come alimentare il tuo corpo in modo corretto, pianificare un regime di esercizi che funzioni per te, dormire molto e alla fine fare centinaia di scelte ogni giorno che ti avvicinino al tuo obiettivo o ti butto completamente fuori strada.

Ma se la navigazione di queste scelte sembra confusa, ecco dove Mangia questo, non quello! entra in gioco. Ciò che funziona davvero sta apportando piccole modifiche allo stile di vita, semplici mosse che ti aiutano a ridurre le calorie, aumentare la nutrizione e costruire una base sana. Abbiamo raccolto alcuni dei nuovi trucchi e tattiche più facili e più efficaci per aiutarti a perdere quei chili indesiderati e perdere peso per sempre.

Metti in pratica questo piano e non avrai bisogno di nuove sciocche mode, solo nuovi pantaloni.


Shutterstock

Fare il tuo panino con due fette di pane è così l'anno scorso. Aiuta i tuoi sforzi dimagrire optando per il pane integrale su bianco e preparando il tuo stile "open-face" a sandwich: il nome stravagante per dare un calcio al pezzo di pane in cima al cordolo. In questo modo si mantiene da 70 a 120 calorie dal piatto. Se la perdita di un po 'di pane lascia il tuo tummy rombando, rinforza il tuo pasto sgranocchiando una tazza di carotine o piselli dolci. Queste verdure pop-in-your-mouth sono caricate con fibre e acqua, che possono aiutare a sazietà e sforzi di perdita di peso.


Shutterstock

Sai che colpire le cinque o le nove porzioni giornaliere di frutta e verdura può rendere più facile dimagrire, ma questo non rende più facile da realizzare. Un modo semplice per farlo accadere? Compra un cesto di frutta. È più probabile che tu possa afferrare frutta e verdura con opzioni meno salutari se sono pronte per mangiare e in bella vista. Katie Cavuto MS, RD, il dietologo dei Philadelphia Phillies and Flyers, suggerisce di tenere le verdure lavate e preparate come cetrioli, peperoni, piselli a schiocco e carote nella parte anteriore del frigorifero in modo che non vengano trascurate. le mele, le pere e le arance sono buone come snack dolci e dovrebbero essere tenute sul bancone dove tutti possono vederle.


Shutterstock

Sappiamo che ami guardare in cagnesco la tua serie preferita, ma è importante consumare i pasti seduti al tavolo della cucina, non davanti alla televisione. Perché? Carolyn Brown, MS, RD, di Foodtrainers, ci ha detto che oltre alla pubblicità di cibo e bevande malsani che aumentano le nostre voglie, la TV è così distratta da rendere più difficile rendersi conto quando siamo veramente sazi. La scienza concorda con Brown: uno studio ha dimostrato che prestare attenzione mentre si mangia può aiutare gli sforzi di perdita di peso mentre si mangia distratto può portare a un aumento a lungo termine del consumo di cibo.


Shutterstock

Dieters e gli staff di ETNT si sono innamorati perdutamente del tè verde, ed è facile capire perché: l'essenza della pietra angolare di Il 7-Day Flat-Belly Tea Cleanse è pieno di composti chiamati catechine, crociati di grasso ventre che fanno esplodere il grasso ventre facendo girare il metabolismo, aumentando il rilascio di grasso dalle cellule adipose e accelerando la capacità di bruciare i grassi del fegato. In un gruppo, i partecipanti che hanno combinato un'abitudine quotidiana di 4-5 tazze di verde hanno aumentato la resistenza all'esercizio fino al 24%, aumentando la perdita di peso. Sfrutta al massimo i benefici del tè , dal giornalista alimentare Kelly Choi e dai redattori di Eat This, Not That !, i panel panel hanno perso fino a 10 sterline in una settimana!


Shutterstock

Più grande è il tuo piatto, più grande è il tuo pasto, Brown ci ricorda. Come mai? Mentre le piastre più piccole rendono le porzioni di cibo appaiono significativamente più grandi, le piastre più grandi fanno sembrare il cibo più piccolo, il che può portare a mangiare troppo. In uno studio, i camper a cui erano state date scodelle più grandi si servivano da soli e consumavano il 16 per cento in più di cereali rispetto a quelli con ciotole più piccole. Scambiare la cena per piatti di insalata ti aiuterà a mangiare porzioni più ragionevoli, che possono aiutare i chili a decollare dalla cornice! Per calciare ancora più calorie sul marciapiede, usa delle piccole placche rosse. Anche se la tonalità vibrante potrebbe non corrispondere all'arredamento della sala da pranzo, il colore può aiutarti a mangiare meno, secondo uno studio pubblicato sulla rivista. I ricercatori suggeriscono che il colore rosso riduce la quantità che probabilmente mangere istruendo sottilmente la mente per fermare il noshing.


Shutterstock

C'è una ragione Mangia questo, non quello! l'allenatore di celebrità assunto Mark Langowski per lo sviluppo Mangia questo, non quello! per Abs, il nostro sistema di e-book per ottenere un six-pack in sei settimane: ha detto che non includerebbe un singolo sit-up. "Sono stato un personal trainer per oltre 13 anni – in questo periodo ho imparato molto, ma l'argomento più importante che ho scoperto è stato 10 anni fa quando ho scoperto quanto sono dannosi i sit-up per i dischi nella mia spina dorsale ", ci ha detto. "È stato dopo aver ascoltato il geniale professor Stuart McGill, che è a capo della biomeccanica della colonna vertebrale presso l'Università di Waterloo, che ho capito che stavo facendo più male a me stesso e ai miei clienti facendoli fare sit-up tradizionali." Invece, " in tutta la sezione di allenamento del, spiego come allenare tutto il corpo in modo tale da attivare i muscoli centrali in ogni esercizio che fai. Uno squat può sembrare un esercizio per le gambe,
ma sapevi che stai anche lavorando i muscoli principali quando hai fatto bene? "Esercizi composti, come squat e stacchi da terra, lavorano i gruppi muscolari mentre sfidano il nucleo, regalandoti gli addominali rock che sogni.


Shutterstock

Dieta Zero Pancia Il panelista Bryan Wilson, un ragioniere di 29 anni, ha perso 19 libbre e sei centimetri sbalorditivi dalla sua vita in appena sei settimane con la dieta, e attribuisce il suo successo alle ricette di scuotimento della pancia zero nel programma. "Adoro i frullati. Li ho aggiunti alla mia dieta, e quasi subito ho perso il peso ", ha detto Bryan. "Sono un dolce craving e le scosse erano un'alternativa eccezionale alle ciotole e alle ciotole di gelato che avrei avuto." Le bevande arricchite di proteine ​​ti forniscono una dose incredibile di nutrimento addominale in uno spuntino semplice ma delizioso. Ma la maggior parte delle bevande commerciali sono piene di sostanze chimiche impronunciabili che possono sconvolgere la nostra salute intestinale e causare infiammazioni e gonfiori. Per non parlare, le alte dosi di siero di latte utilizzate per aumentare i livelli di proteine ​​possono amplificare l'effetto di gonfiamento della pancia. La soluzione Zero Belly: prova le proteine ​​vegane, che ti daranno gli stessi benefici di bruciare i grassi, di bruciare la fame, di costruire i muscoli, senza gonfiare. Perdere peso in meno di 30 secondi, con le oltre 100 ricette collaudate!


Shutterstock

"La ripetizione costruisce il ritmo. Essere noioso. I perdenti di maggior successo hanno solo un paio di o spuntini ", dice la dietista registrata Lauren Slayton. "Fai uno sforzo per individuarli da soli. 'Hmm, sto morendo di fame cosa dovrei avere?' Non finisce spesso bene. Puoi cambiare la rotazione ogni qualche settimana, ma i pasti o gli allenamenti preimpostati in determinati giorni ti aiuteranno enormemente. "


Shutterstock

Ritieni che i prodotti dei supermercati specializzati siano più sani di quelli di altri negozi di alimentari? O pensi che i piatti dei ristoranti biologici siano tutti adatti alla vita? Se hai risposto sì a una di queste domande, potresti far deragliare i tuoi sforzi per perdere peso. Quando la gente indovina il numero di calorie in un panino proveniente da un ristorante "sano", stimano che abbia, in media, il 35 percento in meno di calorie rispetto a un ristorante "malsano", secondo uno studio del . Ricorda che la prossima volta che raggiungerai quel pacchetto di Granola di frutta e noci biologica di Whole Foods. Una tazza di questo snack apparentemente sano contiene quasi 500 calorie. Yikes! Per rimanere in pista al negozio di alimentari, controlla questi.


Shutterstock

Il comitato consultivo sulle linee guida dietetiche ha lasciato cadere la loro vecchia raccomandazione che dovremmo limitare il colesterolo alimentare. Decenni di ricerche hanno dimostrato che ha scarso effetto sui livelli di colesterolo nel sangue, e le raccomandazioni obsolete del governo hanno fatto poco più che inviare messaggi criptati sui pro e contro del mangiare uova e gamberetti. Quindi vai avanti e arrampicati su una frittata con il tuorlo. Mangiare l'intero uovo è benefico per il tuo corpo perché contiene sostanze nutritive che alimentano il metabolismo, comprese vitamine liposolubili, acidi grassi essenziali e colina, un composto potente che attacca il meccanismo genico che fa scattare il tuo corpo a immagazzinare il grasso intorno al tuo fegato.


Shutterstock

Riempire almeno la metà del piatto per il pranzo e la cena con le verdure. Le verdure sono nutrienti-densi, ad alto contenuto di fibre sazianti e a basso contenuto di calorie, che li rende strumenti ideali per la perdita di peso, afferma la dietologa Danielle Omar. "Mangiando la metà vegetariana del piatto prima di ogni altra cosa, eliminerai la fame, mangerai meno calorie in generale e ti sentirai ancora pieno e soddisfatto. Continua a mangiare in questo modo e i chili si scioglieranno senza dolore. "


Shutterstock

Quando metti le ciotole di cibo sul tavolo, il sovra-mangiare è inevitabile. Per evitare di mordere i bocconi extra, tenere il cibo sul fornello o sul bancone e distribuirlo sui piatti da lì. Quando si torna indietro per secondi è necessario uscire dal tavolo, le persone tendono a considerare con maggiore attenzione i propri livelli di fame. E servire piatti più sani può, naturalmente, aiutare anche noi. Queste sono tutte opzioni che amano la perdita di peso.


Shutterstock

Pur restando una colazione sana e alla moda, c'è anche una sana tendenza all'avena che fa anche le onde: Zoats! Il nome dal suono divertente in realtà descrive un piatto molto semplice (ma delizioso) a base di zucchine, farina d'avena, latte, spezie e ingredienti ricchi di fibre, come noci e frutta. Adoriamo il modo in cui il piatto rende facile aggiungere verdure al tuo pasto del mattino, da qualche parte è raramente trovato. Un'altra vittoria: l'aggiunta di zucchine alla tua farina d'avena aggiunge volume alla tua ciotola per la colazione senza la necessità di cereali in più, in ultima analisi, risparmiando calorie.


Shutterstock

Lontano dagli occhi, fuori dalla bocca? Riorganizzare semplicemente i tuoi punti di ristoro potrebbe tradursi in un serio risparmio di calorie. Uno studio pubblicato nel documento rivela che le persone hanno maggiori probabilità di mangiare troppo piccole confezioni da pacchetti trasparenti rispetto a quelle opache. Per questo motivo, molti nutrizionisti suggeriscono di tenere gli alimenti indulgenti nella dispensa su uno scaffale alto in modo tale che tu sia meno incline a prenderli irrimediabilmente.


Shutterstock

Secondo, i dormiglioni – definiti come quelli che si svegliano alle 10:45 – consumano 248 calorie in più durante il giorno, così come la metà di frutta e verdura e il doppio degli alimenti a digiuno rispetto a quelli che hanno impostato il loro allarme prima. Se questi risultati ti sembrano preoccupanti, prova a impostare la sveglia 15 minuti prima ogni giorno finché non ti alzi dal letto a un'ora più ragionevole.


Shutterstock

Ci è stato detto che il salmone, ricco di omega-3 sani per il cuore e proteine ​​appiattite, è un ottimo modo per diventare forti, magri e sani. Ma non tutto il salmone è stato creato uguale. Il salmone d'allevamento, che è quello che viene comunemente venduto nei ristoranti, può avere l'effetto opposto sulla vita. Il salmone d'allevamento ha oltre 100 calorie in più e quasi il doppio di grassi del salmone pescato in natura. Inoltre, è molto più alto nel grasso saturo e inferiore negli omega-3 sani per il cuore. Quando mangi fuori, è meglio saltare del tutto il salmone a meno che non sei sicuro al 100% che sia catturato in natura.


Shutterstock

Semplicemente facendo esplodere il climatizzatore, aprire una finestra o abbassare il caldo durante l'inverno può aiutare ad attaccare il grasso della pancia mentre dormiamo, secondo uno studio pubblicato sulla rivista Cell Press. Questo perché le temperature più fredde migliorano leggermente l'efficacia dei nostri depositi di grasso bruno, grassi che ti tengono al caldo aiutandoti a bruciare il grasso immagazzinato nella pancia. Dopo che i partecipanti hanno trascorso 2 ore al giorno a 62,6 gradi F per sei settimane, i loro depositi di grasso bruno sono aumentati.


Shutterstock

I pasti frequenti sono il tuo biglietto per un corpo migliore? Gli esperti lo dicono! In uno studio che ha analizzato 2.385 adulti, i partecipanti alla ricerca che hanno mangiato meno di quattro volte al giorno hanno consumato più calorie e avevano un IMC superiore rispetto a quelli che si sono seduti a mangiare almeno sei volte. Gli scienziati hanno notato che quelli che mangiavano meno pasti consumavano la maggior parte delle calorie durante la notte e erano più propensi a bere alcolici durante i pasti mentre i loro colleghi sempre più attivi tendevano a mangiare cibi più sani e meno calorici. Per mantenere il peso volando fuori dalla cornice, nosh su questi tra i pasti.


Shutterstock

L'esposizione alla luce di notte non solo interrompe le possibilità di una buona notte di riposo, ma può anche portare ad un aumento di peso, secondo un nuovo studio pubblicato nel. Per quanto folle possa sembrare, i soggetti dello studio che dormivano nelle stanze più buie avevano il 21% in meno di probabilità di essere obesi rispetto a quelli che dormivano nelle stanze più leggere. Il take-away qui è semplice: spegni la TV e getta la luce notturna.


Shutterstock

In un sondaggio condotto nel 2015 a Orlando Health da oltre un migliaio di intervistati, la maggioranza ha citato la loro incapacità di rimanere coerenti con una dieta o un piano di esercizi come principale ostacolo al successo della perdita di peso. Sembra comune, ma ecco il kicker: solo uno su 10 degli intervistati ha rilevato il proprio benessere psicologico come parte dell'equazione, ed è probabilmente il motivo per cui quasi due persone su tre che hanno perso il cinque percento del loro peso totale hanno finito per acquistarlo tutto indietro. Yikes! Per sbloccare la porta per il successo della perdita di peso e smettere di mangiare emotivo, prova a tenere un diario che tiene traccia delle tue scelte alimentari e dell'umore attuale. Quindi, cerca modelli malsani, che possono aiutarti a riconoscere le connessioni emotive specifiche che hai con il cibo. Una volta che sei più consapevole di queste connessioni, sarà più facile adottare modelli alimentari più salutari. Trovi sempre qualcosa di zuccherino quando sei stressato o divori le patatine fritte quando sei triste? Invece, provare modi più produttivi per far fronte, come andare a fare una passeggiata o mandare un messaggio a un amico.


Shutterstock

Gli esperti di dieta dicono che abbiamo bisogno di circa un grammo di proteine ​​per chilogrammo di peso corporeo per aiutare la crescita muscolare e la perdita di peso. Quindi se questo è quello che stai mangiando ogni giorno, sei destinato ad ottenere il corpo dei tuoi sogni, giusto? Sfortunatamente, c'è dell'altro. Secondo, il momento in cui si consuma la tua proteina può fare o rompere la massa muscolare magra su cui impacchi. Se siete come la maggior parte degli americani, è probabile che consumiate poca o nessuna proteina per colazione, un po 'di proteine ​​a pranzo e la maggior parte dell'apporto giornaliero durante la cena, che i ricercatori hanno scoperto non è l'ideale per la sintesi muscolare. Fortunatamente, amici attenti al fitness, la soluzione è semplice: basta distribuire l'apporto proteico in modo uniforme per tutto il giorno. Gli scienziati hanno scoperto che coloro che seguivano questo semplice trucco avevano una sintesi proteica superiore del 25% rispetto a quelli che mangiavano la maggior parte della sostanza nutritiva dopo che il sole tramontava. Per colpire nel segno e iniziare a sporgersi, prova uno di questi!


Shutterstock

Mangiare fuori può uccidere la tua perdita di peso guadagnata duramente – e così può ubriacarsi troppo forte. Per rimanere in linea con gli obiettivi del tuo corpo migliore, ordina il tuo bicchiere di vino o cocktail vicino alla fine del pasto. In questo modo, la dolcezza può fungere da dessert di bassa qualità. Inoltre, non abbasserà le tue inibizioni prima del pasto, il che potrebbe spingerti a ordinare qualcosa di malsano dal menu.


Shutterstock

Pensare di scrivere una lista della spesa prima di andare al negozio è una perdita di tempo? A quanto pare, potrebbe essere la chiave per perdere finalmente peso. Più di più di 1.300 persone hanno scoperto che gli acquirenti che scrivevano regolarmente le liste della spesa acquistavano anche cibi più sani e avevano un BMI inferiore rispetto a quelli che non avevano messo nero su bianco prima di andare al negozio. I ricercatori ipotizzano che le liste della spesa ci mantengano organizzati, il che a sua volta ci aiuta a respingere gli acquisti di impulsi di deragliamento della dieta (ciao, corridoio di caramelle). Prima di andare al supermercato per fare scorta, trascorri qualche minuto a fare l'inventario della tua cucina, e poi scrivi una lista. Assicurati di organizzarlo per categoria per evitare di zigzagare ovunque; che aumenta le probabilità che passi per te – e tratti appetibili per l'acquisto che potrebbero far deragliare il tuo successo nella perdita di peso.


Shutterstock

Uno studio recente di circa 4.000 coppie ha rilevato che le persone hanno maggiori probabilità di attenersi a abitudini sane quando si uniscono con un partner. Invita il tuo miele a una corsa del sabato mattina e poi colpisci le docce insieme, sapendo di avere qualcosa di umido da guardare avanti in seguito dovrebbe servire come ulteriore motivazione. E poi segui il tuo allenamento con alcuni dei.


Shutterstock

I tuoi problemi di controllo delle porzioni ti rendono difficile ridurli? Impedisci di tornare indietro per secondi afferrando una scatola di zecche. Spesso le persone desiderano quel secondo biscotto o l'aiuto di mac e formaggio perché il gusto del primo indugia ancora. Per pulire il tuo palato, tieni a portata di mano le zecche o le fasce e apri loro quando è il momento di smettere di fumare. Non solo ridurrà il sapore seducente dalla tua lingua, ma manterrà la tua bocca occupata e agirà come una distrazione. Bere acqua o tè sono anche tattiche utili.


Ingrid Hofstra / Unsplash

Un rapporto del Credit Suisse Research Institute ha rilevato che un numero sempre maggiore di noi sceglie alimenti pieni di grassi su scremati, leggeri, senza grassi o altri moniker moderni di magrezza. E mentre molte organizzazioni sanitarie come l'American Heart Association raccomandano ancora di ridurre i grassi, in particolare i grassi saturi, questa tendenza ad alto contenuto di grassi potrebbe essere una sana ribellione contro quei credidi vecchi di decenni, secondo studi recenti. Infatti, le persone che mangiano molti latticini ad alto contenuto di grassi hanno in realtà la più bassa incidenza di diabete, secondo uno studio del 2015 di 26.930 persone nel. Coloro che mangiavano molti latticini a basso contenuto di grassi, d'altra parte, avevano la più alta incidenza. Quindi qual è il modo migliore per unirti alla rivoluzione a pieno ritmo? Mangia questo, non quello! ha intervistato alcuni dei migliori esperti di nutrizione del paese e ha chiesto i loro bruciatori di grassi completi preferiti. Scopri cosa hanno detto nel nostro rapporto esclusivo.


Shutterstock

E parlando di mangiare cibi ricchi di grassi, una revisione d'avanguardia pubblicata ha scoperto che quando si tratta di ridurre il rischio cardiovascolare e promuovere, le diete povere di carboidrati sono superiori alle diete a basso contenuto di grassi. Non riesci a immaginare di impegnarti pienamente in uno stile di vita a basso tenore di carboidrati? Inizia eliminando le fonti vuote di carboidrati dalla tua dieta come pane bianco, dessert e bevande zuccherate.


Shutterstock

Stai cercando il modo più semplice per perdere peso? Prendi il tuo pigiama presto e registra alcuni Zzz extra! Secondo i ricercatori del giornale, ottenere otto ore e mezza di stop-eye ogni notte può far cadere le voglie di cibo spazzatura di un enorme 62 per cento e diminuire l'appetito complessivo del 14 per cento! notare risultati simili: nel loro studio, gli adulti che dormivano un'ora e 20 minuti in meno rispetto al gruppo di controllo consumavano in media 549 calorie in più al giorno. Sono più calorie di quelle che troverai in un Big Mac!


Shutterstock

Invece di trascinarti nella caffettiera quando scocca la sveglia, apri tutti i bui! Uno studio ha dimostrato che quando le donne obese sono state esposte ad almeno 45 minuti di luce del mattino (tra le 6 e le 9) per 3 settimane, hanno ridotto il grasso corporeo e l'appetito. I ricercatori pensano che sia perché il sole del mattino aiuta a sincronizzare il metabolismo per bruciare i grassi in modo più efficiente. Per i modi più semplici per bruciare più calorie, controlla questi.


Shutterstock

La tua ossessione per Reese e Pringles sta facendo deragliare i tuoi sforzi per perdere peso? Potrebbe essere se non stai usando i chioschi self-checkout al supermercato. Cerchiamo di spiegare: Secondo un, gli acquisti di impulso sono diminuiti del 32,1% per le donne e del 16,7% per gli uomini quando hanno scannerizzato i loro articoli e hanno fatto scorrere la loro carta di credito da soli. Anche se non tutti gli acquisti d'impulso sono dannosi per la tua pancia, un enorme 80 percento di caramelle e il 61 percento di acquisti di snack salati non sono pianificati.


Shutterstock

Invece di divorare la colazione a casa, mangia alla tua scrivania qualche ora dopo rispetto a quanto fai normalmente. Respingere il tuo primo pasto della giornata riduce naturalmente la tua "finestra del mangiare", il numero di ore che passi ogni giorno al pascolo. Perché è utile? Attaccare a una finestra di mangiare più piccola può aiutare a perdere peso, anche se si mangia più cibo durante il giorno, uno studio pubblicato sulla rivista trovata. Inoltre, il consumo limitato nel tempo ha ridotto il peso corporeo in eccesso del 20% e ha impedito un ulteriore aumento di peso.


Shutterstock

L'americano medio consuma pasta ogni anno e la maggior parte è la raffinata roba bianca. Qual è il problema? Questo tipo di noodle è quasi completamente privo di fibre e proteine, due nutrienti vitali per la perdita di peso. Per potenziare la fibra che riempie il ventre e le proteine ​​che spezzano la fame nel tuo pasto, scegli una noodle a base di fagioli come i gusci di cece Banza (2 once, 190 calorie, 8 grammi di fibre, 14 grammi di proteine) o Esplora il fagiolo nero asiatico Pasta a basso contenuto di carboidrati (2 once, 180 calorie, 12 grammi di fibre e 25 grammi di proteine). In alternativa, montare una serie di zoodles o tagliatelle veggie a spirale con l'aiuto di questi


Shutterstock

Buone notizie per gli amanti dei carboidrati: gli scienziati hanno scoperto un modo semplice per ridurre qualsiasi ciotola di riso fino al 60%! E la parte migliore è che non hai bisogno di un laboratorio di fantasia o di un dottorato di ricerca. per fare il piatto snellito. Ecco come montarlo: aggiungi un cucchiaino di olio di cocco e mezza tazza di riso bianco non fortificato a una pentola di acqua bollente. Cuocere per circa 40 minuti, metterlo in frigorifero per 12 ore e gustare il riso freddo o riscaldato. Come fa un semplice hack di cucina, che aggiunge calorie grasse, niente meno? Quando il riso inizia a raffreddarsi, le sue molecole di glucosio formano legami stretti chiamati "amido resistente". Questo tipo di amido, come suggerisce il nome, è resistente alla digestione, il che significa che il corpo non è in grado di assorbire il maggior numero di calorie o di il glucosio (un nutriente che viene immagazzinato come grasso se non viene bruciato) da ogni molecola. Sebbene tu possa essere riluttante ad aggiungere l'olio più diffamato al tuo piatto, in realtà svolge un ruolo fondamentale nel processo. Mentre il riso cuoce, le molecole di grasso trovano la loro strada nel riso e fungono da ulteriore barriera alla digestione. Meglio di tutto, il team di ricerca ha scoperto che il riscaldamento del riso non ha modificato i livelli di amido resistente (come con la pasta e le patate), ritenendo questo hack per la cottura a basso contenuto calorico sicuro anche per gli avanzi.


Shutterstock

Vuoi stare in linea con la tua dieta mentre cenate fuori? Lascia la tua signora a casa, ragazzi. Strano ma vero: quando gli uomini cenano con le donne, ne mangiano fino al 93 per cento in più, secondo i ricercatori della Cornell University. "Questi risultati suggeriscono che gli uomini tendono a mangiare troppo per mettersi in mostra", ha spiegato l'autore principale dello studio, Kevin Kniffin. "Invece di un'impresa di forza, è una prodezza di mangiare." Le donne, d'altra parte, mangiavano la stessa quantità di cibo, non importa con chi avessero rotto il pane.


Shutterstock

Le persone esercitano per una media di 34 minuti in più con un amico di quanto non facciano quando colpiscono l'assolo di una palestra, secondo il. E più a lungo fai sudare, più velocemente raggiungerai i tuoi obiettivi! Alla ricerca di un modo sano per fare rifornimento dopo la sessione di sala pesi? Preparati per un pasto veloce e delizioso per un'alimentazione on-the-go.


Shutterstock

Ultimamente, stiamo notando tutto racchiuso di proteine, dal pane al burro alle noci e al latte. Mentre non è necessario caricare su cibi strani franken per amplificare l'assunzione di nutrienti, se stai cercando di perdere qualche chilo, allora è consigliabile tenerne alcuni a portata di mano. Noshing su questi può impedire di mangiare qualcosa di alto contenuto calorico ogni volta che si colpisce la fame.


Shutterstock

Invece di privarti di tutte le tue indulgenze preferite o di contare meticolosamente le calorie per perdere una taglia, semplicemente consuma almeno 30 grammi di fibra al giorno. Questo metodo semplice e privo di stress alimenta la perdita di peso e migliora la salute con la stessa efficacia degli approcci dietetici più complessi. "Pochissime persone raggiungono gli obiettivi raccomandati", ha detto l'autore dello studio principale Yunsheng Ma, MD, PhD, aggiungendo che "Dire alle persone di ridurre questo o ridurre è troppo difficile da fare". Tuttavia, chiedere alle persone di concentrarsi sul mangiare più di una certa sostanza nutritiva, piuttosto che eliminare le cose dalla loro dieta, può aiutare le persone a raggiungere i loro obiettivi di perdita di peso, spiega. Ti interessa provare la strategia dietetica? Incoraggiati nelle tue ricette preferite e inizia a dimagrire!


Shutterstock

Anche se stai provando a ridurre la finestra che mangia, non dovresti andare a dormire affamato. In effetti, andare a letto con uno stomaco rombante può rendere più difficile addormentarsi e, successivamente, ti fa sentire famelico il giorno dopo. E ottieni questo: mangiare il tipo giusto di merenda della buona notte può effettivamente aumentare il metabolismo e aiutare la perdita di peso, ha spiegato il dietista registrato Cassie Bjork. "Lo snack giusto può aiutare a mantenere stabile la glicemia, quindi il glucagone ormone brucia grassi può fare il suo lavoro. Suggerisco di abbinare un carboidrato naturale con un grasso sano. Fette di mela e burro di mandorle, bacche con panna e carote con guacamole sono tutti in regola. "


Shutterstock

Ciò che odora di una vacanza esotica e può ridursi la tua vita più velocemente della tua lezione di Zumba preferita? Hai capito: olio di cocco. Uno studio su partecipanti in sovrappeso ha scoperto che solo due cucchiai al giorno riducevano la circonferenza della vita. Tuttavia, i benefici per la salute dell'olio di cocco sono ancora dibattuti: l'olio di cocco è ricco di grassi saturi. Ma non è necessariamente una brutta cosa; è sotto forma di trigliceridi a catena media (MCT), che non sono processati nel corpo allo stesso modo dei trigliceridi a catena lunga (LCT). Uno studio pubblicato nel trovato che quando MCTs sostituito LCT nella dieta delle donne in sovrappeso, erano meno probabilità di aumentare di peso.

Inoltre, il suo alto punto di fumo rende l'olio di cocco ottimo per quasi tutti i piatti, dalle uova alle fritture. E a circa 117 calorie per cucchiaio, è vicino alle calorie per l'olio d'oliva, ma assicuratevi di mantenere anche l'olio di oliva ricco di antiossidanti nella vostra rotazione di cottura.


Shutterstock

Non è che tu avessi bisogno di un altro motivo per innamorarti, rannicchiarsi con la tua dolce metà, baciarla o farla finita. i ricercatori hanno scoperto che tutte queste cose possono aiutare la perdita di peso. Come? I sentimenti carini di amore provocano un aumento dei livelli dell'ossitocina, che a sua volta riduce l'appetito.


Shutterstock

Sebbene si possa pensare che una forte forza di volontà sia un tratto necessario per superare i tempi morti, gli esperti dicono che il tuo successo dipende più dal tuo ambiente alimentare che da qualsiasi altra cosa. "Se ti annoi e non c'è nulla, tranne cibo sano disponibile nella tua casa, probabilmente non sceglierai di mangiarlo a meno che tu non sia realmente affamato", dice Jennifer Neily, MS, RDN di Most people non have la voglia di mangiare bastoncini di sedano; i cookie, tuttavia, sono una storia diversa. Heather Mangieri, RDN è d'accordo, aggiungendo: "Non puoi mangiare ciò che non c'è, quindi assicurati di aprire la dispensa, non sei tentato con gli alimenti zuccherati, salati e grassi che la maggior parte delle persone sceglie quando mangia" solo per mangiare "Invece, immagazzina il tuo frigorifero con fette di verdura fresca e cibi sani che saranno più facili da trasmettere se non hai davvero fame."


Shutterstock

Hai problemi a mangiare porzioni di dimensioni ragionevoli? Prova ad attenuare le luci e ad ascoltare musica soft. Secondo uno studio pubblicato su luci soffuse e musica, i noshers di piombo mangiano meno e si godono di più il loro cibo. Questo è ciò che chiamiamo un win-win.


Shutterstock

La maggior parte delle persone pensa alle loro proteine ​​o carne come evento principale del loro pasto, ma non dovrebbe essere così. "Metti le verdure saporite in primo piano e al centro su piatti per il pranzo e la cena, accompagnati da parti di proteine ​​e cereali integrali", ha detto il dietologo registrato Cheryl Forberg. Riorganizzando semplicemente il piatto, consumerai automaticamente meno calorie e assumerai più vitamine e sostanze nutritive protettive per la salute.


Shutterstock

Anche se si riempiono di prodotti, proteine ​​magre e cereali integrali, secondo British Journal of Nutrition risultati, quando pensi alla qualità della tua dieta, probabilmente ti dimentichi di tutto il cibo malsano che arriva anche alla tua bocca. Le persone tendono ad esagerare i cibi buoni che mangiano e sottovalutano le cose cattive, dice l'autore dello studio, Kentaro Murakami, PhD della Japan's University della prefettura di Shiga. Anche se non è necessariamente intenzionale, è probabilmente uno dei motivi per cui è così difficile per le persone perdere peso. Ad esempio, potresti prendere una manciata di caramelle alla scrivania di un collega o un campione al centro commerciale e poi dimenticartene del tutto. Il nostro consiglio: per avere una visione più accurata della tua dieta, tieni un diario alimentare dettagliato sul tuo telefono, sì, questo significa che dovresti includere anche quel campione di cibo. Sia che scatti foto o tieni un registro scritto totalmente a tuo carico, entrambe le tattiche funzioneranno. Più i registri alimentari sono stati mantenuti nel corso di 30 mesi, più peso hanno perso, uno studio nel trovato.


Shutterstock

Come ti piacerebbe prendere tutti i grandi risultati di perdita di peso che hai appena letto e raddoppiarli? Questo è quello che succede quando completi la tua dieta con una combinazione di vitamina D e calcio, secondo a. Solo quattro settimane dopo l'esperimento di 12 settimane, i soggetti che avevano assunto questi due nutrienti – trovati in abbondanza in alcuni casi – due volte più grassi dell'altro gruppo!


Shutterstock

È il sogno di ogni chocoholic: la ricerca ora mostra che mangiare una quantità moderata di cioccolato fondente può ridurre il grasso corporeo e ridurne la vita. Uno studio condotto su donne con obesità di peso normale (o sindrome del grasso magro) che ha mangiato una dieta mediterranea che comprendeva due porzioni di cioccolato fondente ogni giorno ha mostrato una significativa riduzione del girovita rispetto a quando si era in un programma alimentare senza cacao. I ricercatori dicono che ha a che fare con i flavonoidi, composti del cuore sani del cioccolato che hanno importanti proprietà antiossidanti e antinfiammatorie. Assicurati di raggiungere un bar con almeno il 70% di cacao e di stare lontano dalla sostanza "alcalinizzata", che ha un contenuto di flavonoidi significativamente ridotto.


Shutterstock

Ricerche recenti pubblicate sulla rivista PLOS ONE ha scoperto che l'esposizione diretta alla luce solare tra le ore 8 e mezzogiorno riduceva il rischio di aumento di peso indipendentemente dal livello di attività, dall'assunzione calorica o dall'età. I ricercatori ritengono che la luce del sole sincronizzi il tuo metabolismo e tagli i geni di accumulo di grasso.


Shutterstock

Nel suo libro, l'autrice Melissa Milne – il cui stesso saggio – ha anche intervistato migliaia di donne sul fatto che il corpo si vergognasse e tutti hanno detto la stessa cosa: "Erano malati e stanchi di sentirsi male mentre cercavano di essere buoni", scrive nel La dieta impertinente. "Ed ecco il segreto di tutti i segreti: non ti senti male con te stesso quando ingrassi. Ti ingrassa quando ti senti male con te stesso ". Questo potrebbe essere dovuto al fatto che lo stress cronico aumenta i livelli dell'ormone dello stress cortisolo nel corpo, che può innescare il deposito di grasso della pancia. Cerca di essere più gentile con te stesso, che ridurrà lo stress e aiuterà a sciogliere i chili di distanza senza sforzo.


Shutterstock

"Molte persone pensano di poter mangiare tutto quello che vogliono finché si allenano. Ma la verità è che se stai cercando di perdere o mantenere il tuo peso, quello che hai messo nel tuo corpo è molto più importante che colpire la palestra. L'esercizio fisico è importante per mantenere il corpo sano, ma solo perché lavori per un'ora o più al giorno, non ti dà la libertà di mangiare quello che vuoi! "Ilyse Schapiro, MS, RDN, Co-autore di Should Scoop out My Bagel ci dice in


Shutterstock

Le decisioni sbagliate sulla dieta vengono prese spesso quando stai morendo di fame e non hai niente di sano da mangiare nella tua cucina. Difendi le decisioni di deragliamento della dieta rifornendoti di gamberetti surgelati, uno dei quali Follia allenatore! proteine ​​go-to. Una volta buttato sul fornello, è pronto da mangiare in pochi minuti, ed è una grande fonte di proteine ​​magre a basso contenuto calorico. Organic, low-sodium turkey breasts, pre-grilled chicken and hard-boiled eggs are also smart meal-starters to keep on hand.


Shutterstock

If you’re java devotee, here’s an easy way to slim down your order: Just ditch the creamer! Splashing two tablespoons of heavy cream to your cup adds 100 calories. Assuming you down two cups of Joe a day, passing up dairy can help you drop 10 pounds in just under six months!


Shutterstock

If you’re accustomed to shredding muenster cheese into your eggs, try swapping it for your favorite veggie. One ounce of cheese packs in about 110 calories while a half cup of steamed broccoli boasts 15 calories. Making this morning switch will nourish your body with extra satiating fiber and nutrients, as well as save your waistline from added inches.


Shutterstock

While protein-packed Greek yogurt makes for a perfect meal when paired with chia seeds, antioxidant-rich berries, and crunchy nuts, you could be sabotaging your weight loss goals if you choose the wrong tub. A plain cup of Chobani contains about 50 fewer calories than the fruity options, saving your belly from extra flab.


Shutterstock

In a study published in the , researchers found that noshing on half a grapefruit before each meal helped participants lose a significant amount of weight in addition to improving insulin resistance.


Shutterstock

Before you begin the habit of refilling your water bottle several times a day, make sure yours isn’t laced with BPA. A Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and a 75 percent greater chance of being obese than those in the lowest quartile. No wonder why drinking out of plastic bottles is one of our ! To avoid weight gain, make sure your bottle is BPA-free and be particularly wary of plastics that sport a #7 recycling symbol on them, which is an indicator that BPA may be present.


Shutterstock

Even if you’re stocking up on fruits and veggies, buying inorganic may be doing your body a disservice, thanks to the pesticides. “They have been shown to poison the mitochondria so it cannot burn fuel,” says Walter Crinnion, N.D., chairman of the environmental medicine department at Southwest College of Naturopathic Medicine in Phoenix in “Fuel that is not burned turns to fat.” If you’re worried about breaking your budget at Whole Foods, start by stocking up on these .


Shutterstock

Cutting carbs altogether can often cause a guilt-ridden binge that will leave you unmotivated and packing on the pounds. Instead of prohibiting yourself from eating the foods you love, set a carb curfew. “For dinner, contestants always have a high-protein, high-fat meal with plenty of fibrous veggies,” Chris Powell of ABC’s reality series Extreme Weight Loss tells us in . “If they have a post-dinner snack, they stick to protein-rich, high-fat foods like almonds or 2 percent milkfat string cheese.” Nixing carbs at night flips the fat-burning switch by increasing the amount of fat-burning hormones released while we’re asleep, Powell adds.


Shutterstock

When many of us have too many options to choose from, we often become flustered and make the wrong decision. Same goes for food. If you have a few different boxes of cereal and a handful of flavors of potato chips, you’re likely to eat more of the packaged stuff. Limiting your options to just one can cut down on your grazing habits and prevent a snack attack.


Shutterstock

Red fruits such as watermelon, Pink Lady apples, and plums have higher levels of nutrients called flavonoids—particularly anthocyanins, compounds that give red fruits their color, which have been shown to reduce fat-storage genes.


Shutterstock

“This seemingly-innocent food is almost always loaded with added sugar. In fact, most companies use synonyms or alternative words for plain old ‘sugar’ to disguise it. ” Lisa Hayim, registered dietitian and founder of The Well Necessities tells us in. And she’s right: Choosing a cup of Kashi Indigo Morning Organic Corn Cereal over ¾ cup of Kashi Organic Promise Cranberry, Spelt and Flax Granola, will slash 160 calories off your breakfast!


Shutterstock

University of Wisconsin researchers discovered that participants who wore jeans to work walked almost 500 more steps throughout the day than those who dressed up. As if we needed another reason to look forward to casual Fridays!


Shutterstock

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!


Shutterstock

While appetizers seem to add more calories to your meal, a series of Penn State studies found that biting into an apple or sipping a broth-based soup before eating out can reduce your dinner’s total calorie intake by a walloping 20 percent. So before you slice into that charbroiled steak, don’t forget to pregame the protein with some soup.


Shutterstock

“Tahini is an oft-forgotten option for nut and seed butters, but it sits front and center in my fridge because it delivers major creaminess to sauces and smoothies and packs a powerful flavor punch,” says Willow Jarosh MS, RD co-owner of C&J Nutrition. “Although some advise against eating the spread because of its high omega 3:6 ratio, the super high intake of omega-6s in the average American’s diet isn’t due to things like tahini—it’s mostly from not eating a variety of fats or consuming the majority of fats from fried foods and packaged snacks. As long as you’re also eating foods rich in omega-3s, your end-of-day ratio should be nothing to worry about. Plus, tahini is loaded with tons of healthy nutrients like copper, which helps maintain anti-inflammatory and antioxidant responses in the body. It also provides six percent of the day’s calcium in just one tablespoon.”


Shutterstock

“Chia seeds aren’t just a pet, they’re a party in your mouth. I’m a huge fan of them because they’re chock-full of heart-healthy omega-3s, fiber, protein, and calcium,” Sarah Koszyk, MA, RD, founder of Family. Food. Fiesta. tells us in . “Chia seeds are easily absorbed by the body, so they’re very nourishing and satiating. Every day I add them to my breakfast smoothie or pair them with yogurt or cottage cheese along with some blueberries.”


Shutterstock

Kamut, also known as Khorasan wheat, is an ancient grain native to the Middle East that packs in heart-healthy omega-3 fatty acids and protein while remaining low in calories. In fact, a half-cup serving of the stuff has 30 percent more protein than regular wheat and only 140 calories. A study published in the European Journal of Clinical Nutrition found that noshing on Kamut reduces cholesterol, blood sugar, and cytokines (which cause inflammation throughout the body).


Shutterstock

A study published in The Journal of Nutrition found that after just two weeks, those who sipped four to five cups of the green brew daily in addition to working out for 25 minutes lost more belly fat than those who didn’t sip. We can chalk up these favorable results to the tea’s catechins, a type of antioxidant that hinders the storage of belly fat and aids rapid weight loss.


Shutterstock

“Oolong, or ‘black dragon,’ is a kind of Chinese tea that’s packed with catechins, nutrients that help promote weight loss by boosting your body’s ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits,” Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse tells us in .


Shutterstock

Before heading to the gym, don’t forget to reach for a handful of almonds. A study printed in The Journal of the International Society of Sports Nutrition found that these subtly sweet nuts are rich in the amino acid L-arginine, which can help you burn more fat and carbs during workouts.


Shutterstock

Many commercial hummus tubs are jam-packed with waist-widening additives. To avoid the unnecessary ingredients, whip up your own hummus at home and use it as a dip for crunchy veggies such as carrots and celery. The spread’s main ingredient—chickpeas—contain satiating fiber and protein to keep hunger pangs at bay.


Shutterstock

Rather than relying on sugary sauces and fatty dressings, try restocking your spice rack more often. Virtually calorie-free seasonings such as turmeric, black pepper, and cayenne keep you slim thanks to their anti-inflammatory and flab-fighting properties.


Shutterstock

Forking through a bowl of leafy greens may be boring, but you can easily stick to your daily salad lunch by switching up your ingredients. Begin with a leafy green base and switch up your proteins and fats. Try adding crunchy nuts or low-fat cheese for healthy fats and lean protein such as grilled chicken or salmon.


Shutterstock

“Just when the cooler weather has you craving warm, unhealthy comfort foods, spaghetti squash is one of the best replacements for spaghetti!” The Nutrition Twins tell us in . “It feels like a hearty meal, but one cup only has about 40 calories—more than 75 percent fewer calories than a cup of plain pasta.”


Shutterstock

But make sure they’ve still got their shells! In addition to these green nuts containing a winning combo of protein, fats, and fiber, de-shelling pistachios rather than noshing on the shelled version can help prevent you from popping one too many nuts and overloading on calories.


Shutterstock

Chili peppers, jalapenos, and poblanos all have one thing in common besides making your eyes water: They’re packed with capsaicin. This compound, found in spicy peppers, has been shown to rev your metabolism and therefore helping you slim down.


Shutterstock

Instead of drizzling your usual olive oil onto your salad, try switching things up with avocado oil. Penn State University researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend. Those who used just three tablespoons of avocado oil daily lost nearly two percent of their belly fat in just one month.


Shutterstock

“This is like yogurt, but even better because it has more live active cultures to nourish your GI tract so the good bacteria thrive,” Rebecca Scritchfield, RDN, author of the upcoming book, Body Kindness tells us in . Worth noting: “Even though it’s dairy, kefir is 99 percent lactose-free because the kefir cultures break down lactose so you don’t have to!”


Shutterstock

“They may be small, but these sweet-tasting fruits contain a hefty amount of actinidin, a natural enzyme unique to kiwifruit that aids in digestion by breaking down protein in the body. Kiwifruit also contains prebiotic fiber, which primes the gut for healthy digestion,” Scritchfield says. “Research indicates that a daily serving of green kiwifruit helps increase bowel movements. So, cut in half, scoop with a spoon, and pop into your mouth like nature’s Tums (SunGold kiwis, with a yellow flesh and tropical taste, offer three times the vitamin C of oranges and as much potassium as a medium banana).”


Shutterstock

“I wish people knew that gluten-free foods aren’t all automatically healthy,” Torey Armul, MS, RD, CSSD, LDN, spokesperson for the Academy of Nutrition and Dietetics tells us in “People often lose weight and feel better on a gluten-free diet, but it’s usually not because of lack of gluten. It’s because they’re paying attention to their food choices and eating more real foods and less simple carbs. Gluten-free labeled packaged foods actually tend to have more calories and extra fat or sugar for added flavor.”


Shutterstock

Before digging into your morning meal, don’t forget to chug 16 ounces of water. When a British study put this into practice, participants lost an average of 2.87 pounds in 90 days—which translates to 11.5 pounds in a year! If you’re bored of plain ol’ H2O, try stirring up a batch of fruity detox water.


Shutterstock

Boarding the elevator may be a mindless act, but taking the stairs instead could actually work wonders for your waistline, a journal study found. Researchers suggest climbing one step at a time rather than skipping steps: “climbing just a 15 m high stairway five times a day represents an energy expenditure of on average 302 kcal per week using the one step strategy and 266 kcal using the two step strategy.”


Shutterstock

“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


Shutterstock

“To get to the gym—when you already don’t like yourself—is really hard. So I had to make it fun. I started wearing cute outfits and putting on a little bit of makeup. And as vain as it sounds, it really helped me because eventually I stopped hating the way I looked,” Kelly Osbourne revealed to .


Shutterstock

“Fad diets and meal replacement shakes are not the answer to sustainable weight loss or better health. Sure, you can do something drastic to lose 20 pounds in a month, but chances are these actions aren’t sustainable. If you want to lose the weight and keep it off for good, target a weight loss of one to two pounds per week so you can truly see permanent, long-lasting results!” Kristen Carlucci Haase RD-N dished out in


Shutterstock

“You need a combination of both weight training and cardio to get fat off your body,” Mike Duffy, CPT, tells us in , 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.”


Shutterstock

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.


Shutterstock

According to a , the timing of your workout plays a significant role in weight loss. The study found that when you exercise before breakfast, your body increases your ability to burn fat for 24 hours following your sweat sesh.


Shutterstock

“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


Shutterstock

Put your free time during the weekends to good use. Prepping healthy, homemade meals and snacks can help you grab a quick meal without hitting up the drive-thru or reaching for convenient, processed foods that will cause you to pack on the pounds.


Shutterstock

A study in the 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


Shutterstock

If you’re in dire need of a fast food burger and fries, don’t fret the drive-thru—order a Happy Meal! Kids’ portions are significantly smaller than regular-sized orders, which can help fulfil your cravings without undoing those weight loss wins.


Shutterstock

A study published in the found that chewing more and eating slowly caused participants to ingest fewer calories. How so? Chewing the food more thoroughly simultaneously lowered levels of appetite-stimulating hormones and increased levels of appetite-suppressing hormones.


Shutterstock

“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!”


Shutterstock

Dieters already know to steer clear of sugary cocktails and stick to vodka sodas at happy hour. But nixing booze altogether for a few weeks at a time could really help you jumpstart your weight loss efforts. A found that alcohol causes people to eat an additional 384 calories per day on average, likely because booze makes us more sensitive to food aromas and less likely to resist indulgent fare.


Shutterstock

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.


Shutterstock

“I wish people knew that almond milk is no nutritional match to cow’s milk. In addition to being a great source of calcium and potassium, a cup of cow’s milk has eight grams of protein, which is about the same as a whole egg. Almond milk has only 1.5 grams of protein and can have added sugar when people buy the flavored or sweetened versions. Protein is important for making us feel full and energized longer, and that’s key for being able to have a productive weekday morning,” Libby Mills, MS, RDN, LDN, Spokesperson for the Academy of Nutrition and Dietetics tells us in


Shutterstock

“Water may just be the best pre-workout supplement when you’re looking to shed weight. Studies have shown that strength training while in a dehydrated state can boost levels of stress hormones that hinder muscle gains by up to 16 percent,” celebrity fitness and nutrition expert, Jay Cardiello tells us in . “When a client is looking to trim down, I tell them to drink at least eight 8-ounce glasses of water each day and at least 8 ounces during their workouts.”


Shutterstock

“Music is such a big part of my workouts, you’ve really got to feel the music and get into it,” Gwyneth Paltrow told . “If you don’t love the song you’re not going to work your hardest.”


Shutterstock

Here’s a good reason to keep your devices far from the dinner table: found that diners who were distracted at meal time consumed significantly more unhealthy snack foods later in the day than those who paid close attention to their food and avoided distractions.


Shutterstock

“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


Shutterstock

There’s no denying dinner rolls are delicious, but you don’t need to take the “breaking bread” aspect of a meal so literally. Instead, steer clear of the bread basket and munch on a leafy green salad instead. If the carb-heavy starter is still too tempting to avoid, try nibbling on a high-fiber snack before sitting down to eat, such as a handful of nuts. The fiber found in nuts will keep you satiated, meaning you won’t be as easily induced to reach for the bread and butter, and you’ll be swapping out unhealthy fats for healthy ones. It’s a win-win!


Shutterstock

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 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.


Shutterstock

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  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.


Shutterstock

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 , 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.


Shutterstock

Though you may think skipping a meal such as breakfast will help you lose weight because you would be consuming fewer calories, numerous studies have actually shown that bailing on breakfast is bad for your waistline. Why, you ask? It turns out that skipping breakfast not only means you’ll likely consume more calories later in the day, but eating more calories in the later part of the day is a nightmare for metabolic circadian rhythms, which help keep your weight in check.


Shutterstock

Healthy midnight snacks are OK, but try not to graze in the window of time between breakfast and lunch. A study published in the  found mid-morning snackers typically eat more over the course of a day than afternoon snackers. Furthermore, researchers found that dieters with the mid-morning munchies lost an average of 7 percent of their total body weight while those who did not snack before lunch lost more than 11 percent of their body weight.


Shutterstock

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 , participants who ate just 5 grams of pectin experienced more satiety.


Shutterstock

Beans can help boost feelings of fullness and manage blood sugar levels, making them an excellent ally in your weight loss battle. In fact, a found that eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss.


Shutterstock

New   has determined that the popular holiday spice can help fight obesity thanks to cinnamaldehyde, an essential oil that gives cinnamon its flavor. According to researchers, cinnamaldehyde improves metabolic health by acting directly on fat cells, inducing them to start burning energy via thermogenesis. To work cinnamon into your diet, try sprinkling some on oatmeal or sipping on cinnamon tea.


Shutterstock

Decision fatigue is real, and it could be hindering your ability to shed some pounds. A  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.


Shutterstock

Though eating fats seems like a counterintuitive way to shrink your stomach, flat-belly-fats such as olive, canola, avocado, and walnut oils, and nut and seed butters (we like peanut butter, almond butter, and tahini) can help you slim down by helping you stay satiated.


Shutterstock

The American Heart Association recommends that the amount of added sugar consumed in a day shouldn’t exceed 25 grams for women and 37.5 grams for men, but since the sweet stuff is in everything from bread to tomato sauce, most Americans aren’t adhering to those guidelines and they’re fatter for it. In a review of 68 clinical trials and studies, New Zealand researchers reported in the  that increasing sugar intake meant increasing body weight while reducing sugar meant reducing body weight. Additional research has shown that cutting back on the granular stuff is one of the fastest ways to lose weight.


Shutterstock

As far as sugar goes, high-fructose corn syrup is the worst of the lot. The man-made substance is a combination of corn syrup (which itself is 100 percent glucose) and pure fructose, making it a unique nightmare for your waistline. In one study, researchers fed subjects beverages sweetened with either glucose or fructose. Though both groups gained the same amount of weight over a two-month period, the fructose group gained its weight primarily as belly fat because of the way this type of sugar is processed in the liver. To avoid the belly-bloating HFCS trap, make sure you look at nutrition labels carefully and ditch the processed snacks and fruit drinks.


Shutterstock

If you just can’t shake those belly-bloating sugar cravings, try tyrosine—a building block of protein. It has been shown to prevent that yearning for the sweet stuff by encouraging the brain to release dopamine and another neurotransmitter, norepinephrine. In other words, eating more tyrosine (which can be found in eggs, spirulina, certain cheeses such as Parmesan, Gruyère, Swiss, and Romano, milk, sesame seeds, beef, and bacon) helps fend off those harmful sugar cravings that make your belly fat.


Shutterstock

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 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!


Sean Locke Photography/Shutterstock

While you may think you’re doing yourself and your waistline a favor by stocking up on sugar-free goodies, the well-meaning habit is likely doing more harm than good. In a 2012 study in , researchers found that those who drank diet beverages had higher fasting glucose, thicker waists, lower HDL (good) cholesterol, higher triglycerides, and higher blood pressure. In other words, sugar-free cookies, soda, and the like may seem like the healthier option, but they contribute to a bulging belly and negatively impact your health in multiple ways.


Shutterstock

Meatless Monday is more than just an alliteration; it’s an easy way to drop a few pounds. Numerous studies have shown that those who eat the least amount of meat are less likely to be obese, have lower BMIs, and lower body fat levels. Though it’s perfectly fine to eat meat a few times a week, these high-protein foods tend to fill you up before you can work your way over to the veggies, which possess fat-fighting, waist-trimming powers. Try spotlighting just greens and healthy grains in your meals a few times a month.


Shutterstock

If you need some Meatless Monday inspiration, look for veggies that contain less starch. In addition to being excellent sources of fiber, protein, and a host of other nutrients, healthy picks such as broccoli, cauliflower, cucumber, spinach, mushrooms, and tomatoes can help combat fat. In fact, one   found that consuming more non-starchy veggies resulted in an impressive 17 percent decrease in visceral fat in overweight kids. Although you may be all grown up, it’s safe to assume that adding more veggies can help adults trim their fat, too.


Shutterstock

In addition to being low in starch, bell peppers are also rich in vitamin C. The important nutrient has been shown to counteract stress hormones which trigger fat storage around the midsection. In other words, bell peppers act as a double belly-shrinking whammy! Veggies that pack a similar punch include zucchini, Brussels sprouts, and kale.


Shutterstock

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  found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. Cosa c'è di più? Unsaturated fats, such as those found in avocados, have been linked to preventing the storage of belly fat.


Ohmky/Unsplash

Berries are more than just morsels of sweetness that you can toss on yogurt or work into a smoothie; they can help you lose weight, too! Raspberries pack more fiber and liquid than most other fruits, which boosts satiety. They’re a rich source of ketones, antioxidants that can make you slimmer by incinerating stored fat cells. And like other berries, raspberries are loaded with polyphenols, powerful natural chemicals that have been shown to decrease the formation of fat cells and eliminate abdominal fat. Not to be outdone, research suggests blueberries can also help blast away stubborn belly fat by engaging your get-lean genes. After a 90-day trial,  discovered rats that were fed a blueberry-enriched diet showed significantly reduced belly fat compared to those who skipped the berries.


Shutterstock

While all fruits are healthy, a handful of them reigns supreme when it comes to frying fat and de-bloating your belly. University of Kentucky researchers found that eating watermelon can lower fat accumulation, while another group of great minds discovered that honeydew can . Spend ten minutes chopping up these slimming fruits for the week ahead. Enjoy them solo as a snack, throw them into yogurt or add them to salads.


Shutterstock

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 just one 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.


Shutterstock

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.

RELAZIONATO: Your that heals your gut, slows the signs of aging, and helps you lose weight.


Shutterstock

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.


Shutterstock

Trans fats, which are typically found in processed foods with partially hydrogenated oils, should be avoided when buying, cooking, or ordering food because of the role they play in weight gain. As in the journal Obesità, these unhealthy substances have been found to pack on the belly fat in monkeys. As it turns out, they’re not great for humans either. “Trans fats cause inflammation in the body leading to insulin resistance and impairing the body’s ability to use glucose properly, resulting in excess fat storage around the belly,” says Tina Marinaccio, MS RD CPT in . Trans fats, which are created by partially hydrogenating vegetable oils, are beloved by manufacturers because they increase the shelf life of processed foods, but they are no friend to your waistline. “Trans fats may be lurking in any processed or fried food such as chips, baked goods, and even butter spreads,”Marinaccio warns.”To avoid them, check the ingredients for hydrogenated or partially hydrogenated oils.”


Shutterstock

People tend to find one workout routine and stick to it but it’s important to switch things up every now and then, especially in terms of cardio. Instead of simply running or walking, try to vary your speeds as you go.   found that walking at varying speeds can burn up to 20 percent more calories compared to maintaining a steady pace, so get moving!


Shutterstock

Sure, trampolines are built for kids, but as an adult, using one for rebounding is a great way to flatten your tummy and get rid of excess fat. “Not only is it a great cardio workout (which is the first step to tightening up your midsection) but it makes your core work like crazy so you are getting the cardio più the toning: everything you need for a tight tummy!” explains Hope Pedraza, a Certified Personal Trainer through American College of Sports Medicine in . To get a comprehensive workout using a mini trampoline, Pedraza suggests jumping, lifting your knees up high, twisting, adding some light weights to move around while you’re jumping, and moving in all directions in different planes.


Shutterstock

If you’d rather not channel your inner bunny, try dancing as a way to help shed fat on the body as a whole. “It is obviously a cardio workout, but because your body is forced to move in all different directions in different planes, it is making every single muscle in your body work,” Pedraza explains. “Similar to the benefits of a high-intensity interval training workout, you get the cardio plus toning benefit all in one.” Turn up the volume on your iPod and start moving!


Shutterstock

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 e exercise.


Shutterstock

Nothing beats breakfast in your PJs, but if you put a bit of effort into what you wear prior to chowing down, it could impact your physique. You can keep your goals front and center by dressing up before a meal, Clinical psychologist Katie Rickel tells us in  Showing that you care about your appearance is a great reminder to eat in a way that reflects that, whether you’re throwing on business attire or a pair of jeans.


Shutterstock

In a 2015 , scientists instructed subjects to choose either a fruit salad or a chocolate cake, then eat and evaluate their snack. Those who ate the chocolate cake in the room with the mirror found it less appealing than those who didn’t have a looking glass nearby, but those who opted for the fruit salad reported no difference in taste. In other words, the presence of a mirror makes unhealthy foods less appealing. So hang one in your kitchen to discourage the consumption of cake and the like, and then use it to watch your waistline shrink each day!


Shutterstock

Sunlight in the morning is good, the blue light emitted from your electronics at night is bad, and artificial light should be avoided whenever possible. In a study published in Atti della National Academy of Sciences, researchers found that being exposed to artificial light leads to weight gain regardless of what you eat.


Shutterstock

To help combat the negative impact of artificial light, try working close to a window. Researchers have discovered that those who sit near a window tend to be healthier than those who don’t. Per a , workers near a window got 46 more minutes of sleep a night on average, which is beneficial to weight loss, while workers who weren’t near a window had more sleep disturbances. Additional research has shown that those exposed to natural light during the workweek tended to be more inspired to get outside and exercise.


Shutterstock

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  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.


Shutterstock

The faster food gets from the farm to your plate, the higher its nutritional value, so, no matter the season, stay healthy by heading out to your neighborhood farmer’s market and stock up on fresh fruits and veggies. The walk around the market is a great way to elevate your heart rate a bit, and the beneficial finds can’t be beat. To make the most of your nutritionally-minded outing, keep an eye out for what’s in peak season whenever you go.


Shutterstock

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. Cosa c'è di più? A  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!


Shutterstock

Alcohol isn’t exactly a weight loss ally, but using it to flavor meat when you cook it could help you drop a few pounds and stay healthy. According to a , if you marinate meat with beer for four hours, you can lower the harmful chemicals it produces when exposed to high heat by up to 68 percent.


Shutterstock

If beef is your prefered source of protein, make sure you’re eating the grass-fed stuff. Ground beef, a T-bone steak, or prime rib are amongst the healthiest cuts because they’re lower in unhealthy fats than other forms of beef and actually contain more heart-healthy omega-3 fatty acids than some fish. Just be sure to limit your red meat consumption to around two three-ounce servings per week in order to keep your cholesterol in check, and stick to low-calorie rubs and spices as opposed to sugary sauces to flavor the meal.


Shutterstock

While ketchup and BBQ sauce are frequently used to help flavor beef, chicken, and the like, the tasty condiments are no friend to your waistline. Ketchup, for example, typically contains around 19 calories and 4 grams of belly-bloating sugar per tablespoon, and BBQ sauce is just as unhealthy, if not worse. To avoid consuming empty calories and unhealthy added sugar, have condiments such as mustard and sauerkraut on hand. While mustard has been linked to revving your metabolism, fermented sauerkraut will help balance the bacteria in your gut.


Shutterstock

We’ve already discussed how the color red may act as an appetite suppressant (hence the need for red dishes) but apparently that’s not the only color you should be taking note of as you prepare to eat. Per a recent  , diners actually serve themselves more food if the color of their food matches the color of their plate. In other words, if you’re eating from a white plate, you’re more likely to help yourself to more rice or pasta. Conversely, if your goal is to eat less, select plates that have high contrast with what you plan to serve for dinner.


Shutterstock

In addition to coordinating with your dishes, the hues you surround yourself with while you chow down can impact your appetite. According to several studies, blue is an appetite suppressant. Scientists suspect this is because there aren’t many naturally-occurring blue-hued foods aside from blueberries and a handful of others. This behavior might also stem from our ancestors, who when foraging for food, stayed away from sources that were blue, black, and purple because they were believed to be poisonous. So buy some blue dishes, or freshen up your eating area with a blue tablecloth or placemats.


Shutterstock

It’s always great to catch up with old pals or join your co-workers for a celebratory happy hour, but if you’re watching your weight it’s important to take note of who you choose to break bread with. According to an Eastern Illinois University study, you’re in danger of consuming 65 percent more calories if you’re eating with someone who gets seconds. In other words, while the old friend visiting from health-conscious LA may make a great dining partner, you should steer clear of the co-workers who keep ordering rounds of drinks and nachos.


Shutterstock

Laughter may not be the best medicine for everything, but if you’re trying to slim down, feel free to let out a chuckle or two. According to a , laughing can increase your basal energy expenditure and resting heart-rate by up to 20 percent, so go ahead and pull up an amusing YouTube video.


Caroline Attwood/Unsplash

We’ve been clear on the benefits of wild salmon, but those pink creatures are quite literally not the only fish in the sea. Generally speaking, fish provide one of the best sources of fatty acids known as omega-3s, which will help fend off waist-widening inflammation and are an excellent source of high-quality, lean protein. This allows them to help you maintain muscle mass, thus reducing excess fat accumulation. Some of our favorite healthy seafood include mussels, Atlantic mackerel, and bluefish, but be sure to educate yourself on the ocean dwellers with this list of !


Shutterstock

Not only is pomegranate packed with fiber (which is found in its edible seeds) but it also contains anthocyanins, tannins, and high levels of antioxidants, which  says can help fight weight gain. A half-cup of the colorful fruit gives you 12 grams of fiber and more than half a day’s vitamin C. Snack on these fruits raw or toss ’em into a smoothie and you’re good to go!


Shutterstock

Leaving the comforts of your gym can be difficult, but outdoor workouts have their own unique set of benefits. Research has shown that breaking a sweat outdoors may be more beneficial than burning calories inside. According to a , exercising in a natural environment outdoors may improve energy levels and decrease stress more than working out indoors can.


Shutterstock

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. Cosa c'è di più? 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.


Shutterstock

In addition to researching avocado oil, the folks over at Penn State University conducted some  involving canola oil as well and discovered it can also stimulate weight loss. More specifically, researchers found that after one month of adhering to diets that included canola oil, participants had a quarter-pound less belly fat than they did before the diet. They also found that the weight lost from the mid-section did not redistribute elsewhere in the body. Like peanuts and avocados, canola oil’s belly-blasting abilities are thought to be a result of the monounsaturated fats it contains.


Shutterstock

The found that the average adult consumes about 100 calories worth of alcohol daily, but favoring a glass of wine instead of beer or sugary cocktails can drastically reduce that figure and make your waistline slimmer. Plus, wine is a healthy alternative for those who don’t want to give up booze entirely. In addition to having fewer calories than most alcoholic beverages, red wine in particular is a good source of those waist-shrinking flavonoids that are also found in red fruits. Resveratrol, a particular flavonoid found in red wine, is believed to have heart-healthy benefits because it helps prevent blood vessel damage and reduces your bad LDL cholesterol. Just remember to imbibe in moderation.


Shutterstock

Coffee jumpstarts your metabolism, making the non-decaf stuff a worthy weight loss ally. According to a , the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf. And remember, don’t ruin your fat-blasting cup of joe by adding any unhealthy creamers and/or artificial sweeteners to it, both of which are enemies of weight loss.


Shutterstock

In one four-week Spanish , 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.


Shutterstock

Garlic may leave your breath smelling funky, but don’t let that stop you from incorporating it into your diet, especially since it can help you lose weight and keep you healthy. A 2016 found that garlic powder reduces body weight and fat mass among people with non-alcoholic fatty liver disease (NAFLD). Recent studies have also shown that garlic supports blood-sugar metabolism and helps control lipid levels in the blood. Cosa c'è di più? Eating garlic can help boost your immune system, help ward off heart disease, fight inflammation, increase memory retention, and lower blood pressure.


Shutterstock

Not only does zinc help protect you from the sun, but the element has also been shown to impact weight loss. One found that obese people who consumed 30 milligrams of zinc per day—the equivalent of just six raw oysters—had lower BMIs, weighed less, and showed improvements in blood cholesterol levels. If oysters aren’t your thing, spinach, pumpkin seeds, and mushrooms are also excellent sources of zinc.


Shutterstock

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. Cosa c'è di più? 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.


Shutterstock

Calcium and vitamin C team up well to boost metabolism, and broccoli is just one of several healthy foods that contains both nutrients. What sets broccoli apart from the others, however, is that the green veggie also contains kind of fiber that’s been shown to increase the digestion, absorption and storage of food, also known as the thermic effect of food (TEF). A revved up metabolism combined with an increased TEF is a match made in weight loss heaven, so consider incorporating broccoli into a tasty stir-fry, or serving it as its own side dish.


Shutterstock

Chances are you haven’t heard of lignans, but the plant compounds found in sesame and flax seeds been shown to play a crucial role in helping you stay slim and keep weight off. In a 2015 , women who consumed high levels of lignans tended to weigh less and gain less weight over time when compared to women who didn’t consume these compounds in high amounts.


Shutterstock

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.


Shutterstock

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.   suggest the aforementioned fruits may help prevent metabolic syndrome, a fancy name for the combination of belly fat, high cholesterol, and insulin resistance.


Shutterstock

If stone fruits aren’t your thing, peel a banana instead and watch your belly bloat disappear. A  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.


Shutterstock

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 , 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.


Shutterstock

A found that our gut microbes are just as affected by changes to our circadian clock as we are. When we shift our sleep-wake cycles, our gut flora changes, and beneficial bacteria are replaced by the growth of bacteria that have been linked to obesity and metabolic disease. When traveling across different time zones, it’s important you travel armed with healthy, fiber-rich snacks your gut will love.


Shutterstock

Though it’s hardly realistic to keep people from moving north, there’s evidence to suggest that those living in northern latitudes may need to be a bit more careful about their gut health than the rest of us. A  found that living in northern latitudes encourages the growth of Firmicutes microbes, which have been linked to weight gain while decreasing the number of microbes linked with slim body types called Bacteroidetes. Generally speaking, the research showed that the number of Firmicutes increases with latitude and the number of Bacteroidetes decreases with latitude. To help ensure a healthy gut no matter where you reside, make sure your diet includes fermented and probiotic-rich foods, both of which encourage the growth of healthy gut bacteria.


Katie Treadway/Unsplash

Friends are helpful not only because they can double as workout buddies or help hold you accountable for appropriate diet and exercise, but also because they’re a surefire way to combat gut-growing feelings of loneliness. A  found that those who feel lonely experience greater circulating levels of the appetite-stimulating hormone ghrelin after they eat, causing them to feel hungrier sooner. Over time, folks who are perennially lonely simply take in more calories than those with stronger social support networks, so be sure to fit time with pals into your busy schedule.


Tristan Gassert/Unsplash

Though you may give yourself a pat on the back for passing on that slice of chocolate cake you’ve been craving for dessert, you’re actually doing yourself (and your waistline) a disservice in the long run. According to a study in the International Journal of Eating Disorders, when you resist food, your body actually experiences more cravings for whatever it is you aren’t getting. Saying “no” to a sweet treat or slice of pizza wires our brains to view forbidden foods as rewards, setting us up for cravings that are hard to satisfy, so give yourself a break and indulge every now and again.


Shutterstock

Boredom isn’t just bad for your brain, it’s also bad for your waistline, especially if you’re trying to shed some pounds. According to a , boredom actually strips you of your ability to make smart food choices; you become an “emotional eater,” What’s more, boredom turns you into the worst kind of emotional eater because you not only make the wrong food choices but also eat much more fattening foods than you normally would. To stave off boredom, try taking a walk or relaxing with a good book.


Shutterstock

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  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. Cosa c'è di più? A separate  found that higher dietary folate intake reduces breast cancer risk. In addition to watercress, other good sources of folate include spinach, asparagus, and papaya.


Shutterstock

Tart cherries are grown exclusively in Michigan, but if you’re able to get your hands on them there is strong evidence to suggest they can help you achieve your weight loss goals. Need proof? Researchers at the University of Michigan conducted a 12-week that found that rats fed tart cherries showed a 9 percent belly fat reduction over those fed a standard western diet. Scientists believe this is because tart cherries are especially high in anthocyanins, a type of flavonoid with strong antioxidant activity. These and other flavonoids found in tart cherries have also been shown to have anti-inflammatory effects.


Shutterstock

Believe it or not, weight loss isn’t just about exercising and eating right; research suggests what motivates you to get in shape can play a role in your success. A 2014 in the journal Body Image looked at 321 college-age women and found that long-term, those who exercised primarily for appearance-based reasons had a harder time sticking to their fitness plans than those who worked out to maintain their health. In other words, stop envying those fit models on Instagram and instead remember that you and your loved ones are the people who really benefit when you slim down.


Shutterstock

Finally decided to venture out for a run? Snack on some beets before you hit the pavement. A  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.


Shutterstock

Big-box stores such as Costco or Sam’s Club are great money-savers, but frequenting them to buy groceries can be bad news for your fitness goals. That’s because a 2015  found that the larger the bottle, bag, or box the food comes in, the larger we think the serving size should be. To come to that conclusion, researchers surveyed more than thirteen thousand people and found that when confronted with larger packages of cola, chips, chocolate, or lasagna, the shoppers tended to want to serve themselves larger portions.


Shutterstock

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 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.


Shutterstock

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 , 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!


Shutterstock

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  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.


Shutterstock

In a 2014 , people were asked to report their food intake over the course of two days. Those who ate at a restaurant during that time took in an average of 200 calories per day more than those who prepared all their own meals, and those who ate in sit-down restaurants actually consumed slightly more calories than those who ordered from fast-food joints. When dining out, people also consumed more saturated fat, sugar, and sodium, so eating at home where you can prepare food in a healthier way is obviously the better choice.


Shutterstock

One thing restaurants (and individuals) typically overdo it on when cooking is salt, and that can easily cause unhealthy bloating and weight gain. In fact, one British study found that for every additional 1,000 milligrams of sodium you eat a day, your risk of obesity spikes by 25 percent, so ditch the salt and stick to metabolism-boosting spices such as cayenne and mustard instead.


Shutterstock

When grabbing grub at a fast-food restaurant, the “combo” or “value meals” are typically less expensive and make you feel like you’re getting a better deal, but oftentimes they’re also nutritional nightmares. A  shows that compared to ordering à la carte, you pick up a hundred or more extra calories by opting for the aforementioned cheap “value meals.” That’s because, when you order items bundled together, you’re likely to buy more food than you need or want, and end up overeating as a result. To keep your weight in check, order your food piecemeal instead.


Shutterstock

Driving to work may be easy, but it’s also part of what’s inhibiting you from losing weight. According to a , 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  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.


Shutterstock

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 . “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 for healthier videos and more slimming tips.


Shutterstock

When you’re done cooking, portion out just enough for your meal and pack the rest away. Putting your food away asap will not only keep it fresh for future meals but it will also deter you from mindlessly nibbling and eating more than the desired portion size. Same goes for when you’re dining out: Ask for a to-go box along with your meal, that way you can pack away the leftovers and aren’t tempted to overeat. When noshing on the leftovers at your next meal, you can also experiment with adding some additional fiber or protein to give the dish a nutritional boost.


Shutterstock

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.


Shutterstock

Speaking of dressing, you could even take it one step further and buck the suggested choice entirely. While we bet Panera’s Greek salad pairs well with a dressing of the same name, a splash of olive oil and vinegar will also bring out the flavors of the dish and save you a few hundred calories along the way. For a healthy, belly-blasting dressing when you’re eating salad at home, try incorporating some apple cider vinegar or a squeeze of lemon.


Shutterstock

You may think hand sanitizer will zap germs and prevent you from getting sick, but it could also be making you fat. The germ-killing substance contains triclosan, which researchers have found to be an “obesogen,” meaning it could cause weight gain by disrupting your body’s hormones. A study published in the journal  found that people who had detectable levels of triclosan in their bodies were associated with a 0.9-point increase in their BMIs. Word to the wise for germaphobes looking to lose weight: Rely on good ol’ soap and water instead.


Shutterstock

A review of more than 600 studies found that being married, and transitioning into marriage, are both associated with weight gain. Transitioning out of a marriage, however, is associated with weight loss. The researchers found that weight gain occurs because of increased opportunities for eating due to shared, regular meals and larger portion sizes, as well as “decreased physical activity and a decline in weight maintenance for the purpose of attracting an intimate partner,” states. we’re hardly advocating staying single or getting a divorce (unless you choose to) this research clearly indicates that dieters need to be especially careful around the wedding day. To keep things in check after you take the plunge, meal prep with your partner or develop a workout routine together.


Shutterstock

Even if you don’t typically order take-out, research suggests that just the mere presence of take-out food increases your risk of being overweight. One  found that just having a lot of take-out options near your work or along your commute to work makes you twice as likely to be obese. Though you obviously have little control over what kind of establishments populate where you live and work, this is just another reason to practice healthy eating as often as you can.


Shutterstock

Placing a bowl of fruit in your kitchen or on your dining room table does more than just add to the ambiance. As it turns out, have shown that taking a whiff of fresh green apples, bananas, and pears can help curb appetite and lessen cravings for sugary desserts. If it’s a no-go on the fruit bowl idea, try scented lotion instead.


Shutterstock

Grocery shopping on an empty stomach is never a good idea because research has shown it inhibits your ability to make smart choices about what you wish to eat. In a study published in , researchers found that even short-term fasts can lead people to make more unhealthy food choices, picking a higher quantity of high-calorie foods. Fill up before you shop in an effort to avoid buying foods that won’t help you lose weight.


Shutterstock

Of all the activities you can do in an effort to shed a few pounds, gardening is one of the most beneficial and relaxing options. conducted by the University of Utah shows that people who garden are about 11 to 16 pounds lighter than those who don’t, so throw on some gardening gloves and get to planting. For added weight loss benefits, consider planting herbs such as cilantro and mint, which combat bloating and suppress your appetite, respectively.


Shutterstock

While you might not think there’s a huge difference between eating a whole piece of fruit and drinking fruit juice, nutritionally speaking, the two entities are most definitely not one and the same. Whereas whole fruit contains naturally occurring sugars and fiber that can help counteract the bad effects of too much sweet stuff, fruit juice is often loaded with added sugar (such as high-fructose corn syrup) and no fiber to speak of. According to a study led by , eating more whole fruits, particularly blueberries, grapes, and apples, was significantly associated with a lower risk of type 2 diabetes. On the other hand, a greater consumption of fruit juices was associated with a higher risk of type 2 diabetes. To get the fruit flavor without all the bad stuff, try stirring up a batch of fruity detox water instead.


Shutterstock

The benefits of chowing down on whole fruits are clear, and eating an apple each day can help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease, and diabetes. The red or green fruits are a low-calorie, nutrient-dense source of fiber, which research has proven to be integral to reducing visceral fat. A   found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years.


Shutterstock

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 . 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.”


Shutterstock

In addition to blasting belly fat, you should also be working out and trying to build up your muscle mass. Even when you’re at rest, your body is constantly burning calories, and the “resting metabolic rate” is much higher in people with more muscle. That’s because every pound of muscle uses about six calories a day just to sustain itself. If you can pack on just five pounds of muscle and sustain it, you’ll burn the caloric equivalent of three pounds of fat over the course of a year, and be even closer to obtaining that lean physique you’ve always wanted.


Shutterstock

However, if a HIIT workout or piling on muscle mass seems too daunting, simply move for two-ish minutes to whittle your waistline. Why, you ask? Research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by four minutes of rest, burned 200 extra calories that day. If you incorporate this technique into your workout routine just a few times per month, you can burn thousands of additional calories per year.


Shutterstock

If you have a big celebration or date coming up, you might think it makes sense to “save” your calories for when it’s time to let loose, but this technique is rarely effective and could actually be hindering your ability to lose weight. “Although this makes sense in theory—consuming fewer calories total per day—it rarely works out as cleanly as we like,” Lisa Hayim spelled out for us in . “By the time you get to the date, and have a drink or two, the feelings of extreme hunger rush in, and you’re grabbing for whatever you can get your hands on, which is usually foods high in calories and fat. You’re so hungry, you may even end up consuming more than a day’s worth of calories in one sitting! Plus, with alcohol in your system, your body is less able to efficiently metabolize the calories,” explains Hayim. “Instead, consume normal meals throughout the day, arrive at your date cool, calm, and collected, and enjoy your cocktail and eat responsibly.”


Shutterstock

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 , 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. Cosa c'è di più? Most goji teas are mixed with green tea, making the beverage a weight loss double whammy.


Shutterstock

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  researchers suggested spending a weekend in the wilderness to get it back on track.


Shutterstock

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 or instead. They’re still low-cal, but they don’t use those sweeteners that’ll make you puff up.


Shutterstock

A paper-thin wrap may seem like a healthier, lower carb alternative to a sandwich, but don’t be fooled by appearances. Wraps are almost always loaded with calories, thanks to the fat that’s needed to make them pliable—and a large wrap can be the carb and calorie equivalent of four or five slices of bread. In other words, forget the wrap and go for a cold, open-faced sandwich instead. Your waistline will thank you.


Shutterstock

You can avoid a mindless binge by adding visual traffic lights to your snack. Researchers at the University of Pennsylvania and gave one set of students a bowl of uniform yellow chips, while another group had their regular snack layered with differently colored chips. Students who had their snack segmented ate 50 percent less than those with a uniform bowl.


Shutterstock

By now you know that protein is a vital part of a healthy diet, but don’t let that fact fool you into thinking that all protein bars are created equal. Though a multitude of the trendy treats purport to be nutritious and low in calories, many of them are also packed with sugar but low in satiating fiber, meaning they aren’t actually very healthy at all. Before picking a protein bar to snack on, give the nutrition label a good once-over and look for something with natural ingredients and plenty of protein (obviously) and fiber. If you need help making sense of the overcrowded landscape, consult this list of !

Get the Latest Issue of Our Magazine

Look, feel and live great while getting on the path to better health with the Eat This, Not That! Magazine.

Lascia un commento

Il tuo indirizzo email non sarà pubblicato. I campi obbligatori sono contrassegnati *