Type to search

Pérdida de peso

200 mejores consejos para perder peso

Share


Perder peso puede parecer abrumador: debe descubrir cómo comer de manera saludable y alimentar su cuerpo adecuadamente, planificar un régimen de ejercicios que funcione para usted, dormir lo suficiente y, finalmente, tomar cientos de opciones cada día que lo acerquen más. tu objetivo o te tirará completamente fuera de pista.

Pero si navegar por estas opciones parece confuso, ahí es donde come esto, ¡no eso! Lo que realmente funciona es hacer pequeños ajustes en el estilo de vida, simples movimientos que te ayudan a reducir calorías, aumentar la nutrición y construir una base saludable. Hemos recopilado algunos de los nuevos trucos y tácticas más fáciles y efectivos para ayudarlo a deshacerse de esos kilos no deseados y adelgazar para siempre.

Pon en práctica este plan y no necesitarás ninguna nueva moda tonta, solo pantalones nuevos.


1

Tirar la parte superior

Hacer tu sándwich con dos rebanadas de pan es así el año pasado. Ayude a sus esfuerzos de adelgazamiento optando por pan integral sobre blanco y preparando su estilo de “cara abierta” de sándwich, el nombre elegante para patear la parte superior de pan hasta el bordillo. Si lo hace, mantiene alrededor de 70 a 120 calorías de su plato. Si perder un poco de pan hace que su estómago se revuelva, refuerce su comida comiendo una taza de zanahorias pequeñas o arándanos. Estas verduras en la boca se cargan con fibra y agua, que pueden ayudar a la saciedad y los esfuerzos de pérdida de peso.

2

Comprar un frutero

Los mejores consejos de pérdida de peso frutero

Usted sabe que consumir las cinco o nueve porciones diarias recomendadas de frutas y verduras puede hacer que sea más fácil bajar de peso, pero eso no lo hace más fácil de lograr. ¿Una forma sencilla de hacerlo realidad? Compra un frutero. Es más probable que consuma frutas y verduras en lugar de opciones menos saludables si están listas para comer y están a la vista. Katie Cavuto MS, RD, la dietista de Philadelphia Phillies and Flyers, sugiere mantener las verduras lavadas y preparadas, como pepinos, pimientos, arvejas y zanahorias en el frente de la nevera para que no se pasen por alto. Los plátanos, las manzanas, las peras y las naranjas funcionan bien como bocadillos dulces y deben mantenerse en el mostrador donde todos puedan verlos.

3


Comer con atención

Los mejores consejos para perder peso comiendo pizza

Sabemos que te encanta ver tu serie de reality favorita, pero es importante que disfrutes tus comidas sentado en la mesa de tu cocina, no frente al televisor. ¿Por qué? Carolyn Brown, MS, RD, de Foodtrainers, nos dijo que además de los anuncios de comidas y bebidas poco saludables que aumentan nuestros antojos, la televisión distrae tanto que hace que sea más difícil darse cuenta de cuándo estamos realmente satisfechos. La ciencia está de acuerdo con Brown: un estudio en el American Journal of Clinical Nutrition encontró que prestar atención al comer puede ayudar a los esfuerzos de pérdida de peso, mientras que comer de forma distraída puede llevar a un aumento a largo plazo en el consumo de alimentos.

4

Cambiar a té verde

té verde

Las personas que hacen dieta y el personal de ETNT se lanzaron locamente a por el té verde, y es fácil ver por qué: la preparación de la piedra angular de 7-Day Flat-Belly Tea Cleanse está llena de compuestos llamados catequinas, cruzados con grasa abdominal que revientan la grasa abdominal. el metabolismo aumenta la liberación de grasa de las células adiposas y luego acelera la capacidad de quema de grasa del hígado. En un estudio de la Sociedad Fisiológica Americana, los participantes que combinaron un hábito diario de 4-5 tazas de verde aumentaron su resistencia al ejercicio hasta en un 24 por ciento, acelerando la pérdida de peso. Aproveche al máximo los beneficios del té con The Flat-Belly Tea Cleanse de 7 días, por el periodista de alimentos Kelly Choi y los editores de Eat This, Not That, ¡los panelistas de prueba perdieron hasta 10 libras en una semana!

5

Obtener platos más pequeños

Las mejores placas de consejos de pérdida de peso

Cuanto más grande es tu plato, más grande es tu comida, nos recuerda Brown. ¿Cómo es eso? Mientras que los platos más pequeños hacen que las porciones de alimentos parezcan significativamente más grandes, los platos más grandes hacen que los alimentos parezcan más pequeños, lo que puede llevar a comer en exceso. En un estudio, los campistas que recibieron tazones más grandes se sirvieron y consumieron 16 por ciento más de cereales que los que recibieron tazones más pequeños. Intercambiar la cena por platos de ensalada te ayudará a comer porciones más razonables, ¡lo que puede ayudar a que los kilos salgan disparados de tu marco! Para patear aún más calorías al bordillo, use pequeños platos rojos. Aunque el tono vibrante puede no coincidir con la decoración de su comedor, el color puede ayudarlo a comer menos, según un estudio publicado en la revista Appetite. Los investigadores sugieren que el color rojo reduce la cantidad que es probable que comamos al instruir sutilmente a la mente para que deje de curiosear.

6


Nunca hagas una sentada

Hombre haciendo sentarse

¡Hay una razón para comer esto, no eso! contrató al entrenador de celebridades Mark Langowski para desarrollar Eat This, Not That! para Abs, nuestro sistema de libros electrónicos para obtener un paquete de seis en seis semanas: dijo que no incluiría una sola postura. "He sido un entrenador personal durante más de 13 años; durante este tiempo, he aprendido mucho sobre mucho, pero el tema más importante que descubrí fue hace 10 años cuando descubrí cuán dañinas son las abdominales para los discos. en mi espina ", nos dijo. "Fue después de escuchar al profesor de genio Stuart McGill, que es jefe de biomecánica de la columna vertebral en la Universidad de Waterloo, que me di cuenta de que me estaba haciendo más daño a mí y a mis clientes al hacer que hicieran abdominales tradicionales". a lo largo de la sección de ejercicios de Eat This, Not That! Para los abdominales, explico cómo entrenar a todo el cuerpo de una manera que activa los músculos centrales en cada ejercicio que haces. Una sentadilla puede parecer un ejercicio de pierna,
pero, ¿sabías que también estás trabajando los músculos de tu núcleo cuando se realizan correctamente? ”Los ejercicios compuestos, como sentadillas y peso muerto, trabajan los grupos musculares mientras desafían el núcleo, lo que te brinda los abdominales duros como una roca.

7

Mezclar un batido a base de plantas

Batidos de fruta

El panelista de pruebas de Zero Belly Diet, Bryan Wilson, un contador de 29 años, perdió 19 libras y sorprendió a seis pulgadas de su cintura en solo seis semanas con la dieta, y atribuye su éxito a las recetas de batidos Zero Belly en el programa. "Me encantan los batidos. "Los agregué a mi dieta, y casi de inmediato perdí la hinchazón", dijo Bryan. "Soy un dulce desagradable, y los batidos fueron una excelente alternativa a los tazones y tazones de helados que hubiera tenido". Las bebidas enriquecidas con proteínas te brindan una dosis monstruosa de nutrición para el estómago en un bocadillo simple pero delicioso. Pero la mayoría de las bebidas comerciales están llenas de productos químicos impronunciables que pueden alterar nuestra salud intestinal y causar inflamación e hinchazón. Sin mencionar, las altas dosis de suero de leche utilizadas para aumentar los niveles de proteínas pueden amplificar el efecto de hinchazón del vientre. La solución Zero Belly: pruebe la proteína vegana, que le brindará los mismos beneficios para quemar grasa, para calmar el apetito y para desarrollar los músculos, sin la hinchazón. ¡Pierde peso en menos de 30 segundos, con las más de 100 recetas probadas en Zero Belly Smoothies!

8

La repetición es clave

Avena y arándanos

“La repetición construye el ritmo. Ser aburrido. La mayoría de los perdedores exitosos solo tienen un par de desayunos o bocadillos para llevar, "dice la dietista registrada Lauren Slayton. “Haz un esfuerzo para identificar esto por ti mismo. "Hmm, me estoy muriendo de hambre, ¿qué debería tener?" No suele terminar bien. Puedes cambiar la rotación cada pocas semanas, pero las comidas o los entrenamientos preestablecidos en ciertos días te ayudarán enormemente ".

9

Cuidado con los halos de salud

Leche Y Granola

¿Considera que los productos de los supermercados especializados son más saludables que los de otras tiendas de comestibles? ¿O crees que los platos de los restaurantes orgánicos son amigables con la cintura? Si respondió sí a cualquiera de estas preguntas, podría descarrilar sus esfuerzos por perder peso. Cuando la gente adivina la cantidad de calorías en un sándwich que proviene de un restaurante "saludable", estiman que tiene, en promedio, un 35 por ciento menos de calorías que cuando proviene de un restaurante "no saludable", según un estudio en el Revista de investigación del consumidor. Recuerde que la próxima vez que tome el paquete de Granola Orgánica de Frutas y Nueces de Whole Foods. Una taza de esta merienda aparentemente saludable contiene casi 500 calorías. ¡Ay! Para mantenerse en el camino en la tienda de comestibles, eche un vistazo a estos mejores consejos para comprar en un supermercado.

10

Comer la yema

Huevo Con Tocino De Patatas

El Comité Asesor de Pautas Alimentarias abandonó su recomendación de larga data de que deberíamos limitar el colesterol dietético. Décadas de investigación han demostrado que tiene poco efecto sobre los niveles de colesterol en la sangre, y las recomendaciones obsoletas del gobierno han hecho poco más que enviar mensajes revueltos sobre los pros y los contras de comer huevos y camarones. Así que sigue adelante y revuelve una tortilla con la yema. Comer todo el óvulo es beneficioso para su cuerpo porque contiene nutrientes que estimulan el metabolismo, incluidas las vitaminas liposolubles, los ácidos grasos esenciales y la colina, un poderoso compuesto que ataca el mecanismo genético que hace que su cuerpo almacene grasa alrededor de su hígado.

11

Usa la regla de media placa

Verduras asadas

Llene al menos la mitad de su plato de almuerzo y cena con verduras. Las verduras son ricas en nutrientes, altas en fibra saciadora y bajas en calorías, lo que las convierte en las herramientas ideales para perder peso, dice la dietista registrada Danielle Omar. "Al comer la mitad vegetariana de su plato antes que cualquier otra cosa, se calmará el hambre, comerá menos calorías en general y se sentirá satisfecho y satisfecho. Sigue comiendo de esta manera y las libras se derretirán sin dolor ".

12

Hacer la cena un buffet

Cena buffet

Cuando coloca los tazones llenos de comida en la mesa, el exceso de comida es inevitable. Para evitar que se consuman bocadillos adicionales, mantenga los alimentos en la estufa o en el mostrador y colóquelos en platos desde allí. Cuando regresar por unos segundos requiere abandonar la mesa, las personas tienden a considerar sus niveles de hambre con más cuidado. Y servir platos más saludables también puede ayudar, por supuesto. Estas 20 mejores recetas de la historia de Zero Belly son todas opciones para adelgazar que amamos.

13

Mezcla los vegetales en tu avena

Avena y fruta

Mientras que la avena durante la noche sigue siendo un desayuno saludable y moderno, hay una tendencia de avena saludable que también está haciendo olas: ¡Zoats! El nombre que suena divertido en realidad describe un plato muy sencillo (pero delicioso) hecho de calabacín, avena, leche, especias y complementos llenos de nutrientes, como nueces y fruta. Nos encanta cómo el plato hace que sea más fácil agregar verduras a su comida de la mañana, en algún lugar que rara vez se encuentra. Otra victoria: agregar calabacín a su harina de avena agrega volumen a su tazón de desayuno sin la necesidad de cereal adicional, lo que finalmente le ahorra calorías.

14

Ocultar sus vicios

Caramelo

¿Fuera de vista, fuera de boca? Simplemente reorganizar sus alimentos básicos de despensa podría traducirse en un serio ahorro de calorías. Un estudio publicado en el Journal of Marketing encontró que las personas tienen más probabilidades de comer en exceso pequeñas golosinas de paquetes transparentes que de paquetes opacos. Por esta razón, muchos nutricionistas sugieren mantener los alimentos indulgentes en la despensa en un estante alto para que sea menos apto para agarrarlos sin pensar.

15

Aumentando el brillo

Mujer que duerme despertador

Según los investigadores de Northwestern, las personas que duermen tarde, definidas como aquellas que se despiertan alrededor de las 10:45 am, consumen 248 calorías más durante el día, así como la mitad de las frutas y verduras y el doble de la cantidad de comida rápida que aquellos que activan la alarma antes. . Si estos hallazgos suenan inquietantes para usted, búhos nocturnos, intente configurar su despertador 15 minutos antes cada día hasta que se levante de la cama a una hora más razonable.

dieciséis

Optar por el salmón salvaje

Filete de salmón

Se nos ha dicho a todos que el salmón, que contiene omega-3 saludables para el corazón y proteínas para aplanar el vientre, es una excelente manera de volverse fuerte, delgado y saludable. Pero no todos los salmones son creados iguales. El salmón de cultivo, que es lo que comúnmente se vende en los restaurantes, puede tener el efecto contrario en su cintura. El salmón de cultivo tiene más de 100 calorías más y casi el doble de grasa que el salmón silvestre. Además, es mucho más alto en grasas saturadas y más bajo en omega-3 saludables para el corazón. Cuando salga a comer afuera, es mejor que se salte el salmón por completo a menos que esté 100% seguro de que está atrapado en la naturaleza.

17

Abrir la ventana

Cama deshecha

De acuerdo con un estudio publicado en la revista Cell Press, simplemente disparar el acondicionador de aire, abrir una ventana o bajar el calor durante el invierno puede ayudar a atacar la grasa del vientre mientras dormimos. Esto se debe a que las temperaturas más frías mejoran sutilmente la efectividad de nuestras reservas de grasa marrón: grasa que lo mantiene caliente al ayudarlo a quemar la grasa almacenada en su vientre. Después de que los participantes pasaron 2 horas por día a 62.6 grados F durante seis semanas, aumentaron sus reservas de grasa parda.

18

Comer más a menudo

Chicas merendando

¿Son las comidas frecuentes tu boleto a un mejor cuerpo? ¡Los expertos lo dicen! En un estudio de la Academia de Nutrición y Dietética que realizó una muestra de 2,385 adultos, los participantes de la investigación que comieron menos de cuatro veces al día consumieron más calorías y tuvieron un IMC más alto que los que se sentaron a comer al menos seis veces. Los científicos notaron que aquellos que comían menos comidas consumían la mayoría de sus calorías por la noche y eran más propensos a beber alcohol con sus comidas, mientras que sus contrapartes que siempre pastaban tendían a comer alimentos más sanos y menos calóricamente densos. Para mantener el peso volando fuera de su marco, coma estos bocadillos ricos en proteínas entre las comidas.

19

No duermas con el televisor encendido

Mujer durmiendo

De acuerdo con un nuevo estudio publicado en el American Journal of Epidemiology, la exposición a la luz en la noche no solo interrumpe sus posibilidades de un buen descanso nocturno, también puede resultar en un aumento de peso. Por loco que parezca, los sujetos del estudio que dormían en las habitaciones más oscuras tenían 21 por ciento menos probabilidades de ser obesos que los que dormían en las habitaciones más iluminadas. Lo que hay que sacar aquí es simple: apaga la televisión y lanza la luz nocturna.

20

Toque en sus emociones

Hombre deprimido

En una encuesta de Orlando Health realizada en 2015 a más de mil encuestados, la mayoría mencionó su incapacidad para mantenerse en consonancia con una dieta o un plan de ejercicios como su principal barrera para el éxito de la pérdida de peso. Suena común, pero aquí está el truco: solo uno de cada 10 encuestados señaló su bienestar psicológico como parte de la ecuación, y es probable que la mayoría de las dos personas que perdieron el cinco por ciento de su peso total terminen ganándolo todos de vuelta. ¡Ay! Para abrir la puerta al éxito de la pérdida de peso y dejar de comer emocionalmente, intente llevar un diario que haga un seguimiento de sus elecciones de comida y su estado de ánimo actual. Luego, busque patrones poco saludables que puedan ayudarlo a reconocer las conexiones emocionales específicas que tiene con los alimentos. Una vez que esté más consciente de estas conexiones, será más fácil adoptar patrones de alimentación más saludables. ¿Siempre alcanzas algo azucarado cuando estás estresado o devoras papas fritas cuando estás triste? En su lugar, intente formas más productivas de sobrellevar la situación, como salir a caminar o enviar mensajes de texto a un amigo.

21

Extiende tu proteína

Fuentes de proteinas

Los expertos en dieta dicen que necesitamos aproximadamente un gramo de proteína por kilogramo de peso corporal para ayudar al crecimiento muscular y la pérdida de peso. Entonces, si eso es lo que comes cada día, estás obligado a obtener el cuerpo de tus sueños, ¿verdad? Desafortunadamente, hay más que eso. De acuerdo con los investigadores de la Universidad de Texas, el momento en el que consume su proteína puede hacer o deshacer la cantidad de masa muscular magra que acumula. Si eres como la mayoría de los estadounidenses, es probable que consumas poca o ninguna proteína en el desayuno, un poco de proteína en el almuerzo y la mayor parte de tu ingesta diaria durante la cena, lo que los investigadores descubrieron que no es ideal para la síntesis muscular. Afortunadamente, amigos con buena condición física, la solución es simple: simplemente distribuya su ingesta de proteínas de manera uniforme a lo largo del día. Los científicos descubrieron que los que seguían este simple truco tenían un 25 por ciento más de síntesis de proteínas que los que comían la mayoría de los nutrientes después de que se ponía el sol. Para alcanzar la marca y comenzar a inclinarse, ¡pruebe una de estas 35 mejores recetas de pollo para perder peso!

22

Retrasar su bebida

Pareja con vino

Salir a comer puede acabar con sus ganancias por la pérdida de peso ganada con tanto esfuerzo, y también puede ser demasiado fuerte. Para mantenerse en el buen camino con sus objetivos de mejor cuerpo, pida su copa de vino o cóctel cerca del final de su comida. De esa manera, la dulzura puede actuar como un postre bajo en calorías. Además, no reducirá sus inhibiciones antes de su comida, lo que puede pedirle que ordene algo no saludable del menú.

23

Hacer una lista

Mujer con revista

¿Piensa que escribir una lista de la compra antes de dirigirse a la tienda es una pérdida de tiempo? Como resultado, puede ser la clave para finalmente perder peso. Un estudio de educación nutricional y comportamiento de más de 1,300 personas descubrió que los compradores que escribían regularmente las listas de la compra también compraban alimentos más saludables y tenían un IMC más bajo que los que no escribían bolígrafos en el papel antes de ir a la tienda. Los investigadores plantean la hipótesis de que las listas de compras nos mantienen organizados, lo que a su vez nos ayuda a evitar las compras por impulso de descarrilamiento de la dieta (hola, pasillo de dulces). Antes de ir al supermercado para abastecerse, dedique unos minutos a hacer un inventario de su cocina y luego escriba una lista. Asegúrese de organizarlo por categoría para evitar el zigzag en todo el lugar; eso aumenta las probabilidades por las que pasará (y comprará) golosinas tentadoras que podrían descarrilar el éxito de su pérdida de peso.

24

Programar una fecha de entrenamiento

Entrenamiento de pareja

Un estudio reciente de JAMA en Medicina Interna de casi 4,000 parejas encontró que las personas tienen más probabilidades de seguir hábitos saludables cuando se asocian con un compañero. Invite a su hija a una carrera el sábado por la mañana y luego bájese a las duchas, sabiendo que tiene algo de vapor que esperar, lo que le servirá de motivación adicional. Y luego haga un seguimiento de su entrenamiento con algunas de las mejores proteínas para su pene.

25

Limpiar su paladar

Hojas de menta

¿Son tus problemas de control de porciones lo que te dificulta encoger tus senos masculinos? Evita retroceder unos segundos y toma una caja de mentas. La gente a menudo anhela esa segunda galleta o una porción de macarrones con queso porque el sabor de la primera persiste. Para limpiar su paladar, tenga a mano las cintas de menta o las tiras de aliento y ábralas cuando sea el momento de dejar de curiosear. Esto no solo eliminará el sabor seductor de su lengua, sino que también mantendrá su boca ocupada y actuará como una distracción. Beber agua o té también son tácticas útiles.

26

Opte por la grasa completa

bayas de yogur granola

Un informe del Credit Suisse Research Institute descubrió que cada vez más de nosotros elegimos alimentos con toda la grasa en lugar de descremados, ligeros, sin grasa u otros monikers modernos de magra. Y mientras muchas organizaciones de salud como la American Heart Association siguen recomendando reducir la grasa, particularmente la grasa saturada, esta tendencia de la grasa total puede ser una rebelión saludable contra los credos de hace décadas, según estudios recientes. De hecho, las personas que consumen muchos productos lácteos con alto contenido de grasa en realidad tienen la incidencia más baja de diabetes, según un estudio de 2015 de 26,930 personas en el American Journal of Clinical Nutrition. Los que comían muchos productos lácteos bajos en grasa, por otro lado, tenían la mayor incidencia. Entonces, ¿cuál es la mejor manera de unirte a la revolución completa? ¡Come esto, no eso! encuestó a algunos de los mejores expertos en nutrición del país y les pidió sus quemadores de grasa de grasa completos favoritos. Vea lo que dijeron en nuestro informe exclusivo sobre los 20 mejores alimentos con contenido completo de grasa para perder peso.

27

… y eliminar los carbohidratos vacíos

pan blanco

Y hablando de comer alimentos con toda la grasa, una revisión de vanguardia publicada en PLOS One descubrió que cuando se trata de reducir el riesgo cardiovascular y promover la pérdida rápida de peso, las dietas bajas en carbohidratos son superiores a las dietas bajas en grasas. ¿No se puede imaginar comprometerse completamente con un estilo de vida bajo en carbohidratos? Comience por eliminar las fuentes vacías de carbohidratos de su dieta, como el pan blanco, los postres y las bebidas azucaradas.

28

Atrapar más zzzs

Mujer durmiendo

¿Buscando la manera más fácil posible de perder peso? ¡Agarra tu pijama temprano y registra algunos Zzz adicionales! De acuerdo con los investigadores de la revista Appetite, ¡conseguir ocho horas y media de ojo oculto cada noche puede reducir los antojos de comida chatarra en un 62 por ciento y disminuir el apetito en un 14 por ciento! Los investigadores de Mayo Clinic observan hallazgos similares: en su estudio, los adultos que durmieron una hora y 20 minutos menos que el grupo de control consumieron un promedio de 549 calorías adicionales por día. ¡Eso es más calorías de las que encontrarás en un Big Mac!

29

Abrir las persianas

Ventana sol

En lugar de arrastrarse a la cafetera cuando suena la alarma, ¡abra todas las persianas! Un estudio en PLoS One descubrió que cuando las mujeres obesas estaban expuestas a al menos 45 minutos de luz matutina (entre las 6 y las 9 am) durante 3 semanas, el resultado era una reducción de la grasa corporal y el apetito. Los investigadores creen que es porque el sol de la mañana ayuda a sincronizar tu metabolismo para quemar grasas de manera más eficiente. Para obtener formas más fáciles de quemar más calorías, echa un vistazo a estas 55 mejores formas para aumentar tu metabolismo.

30

Utilice el auto-pago

Autocomprobación

¿Está su obsesión con Reese y Pringles desbaratando sus esfuerzos por perder peso? Podría ser si no está utilizando los quioscos de auto-pago en la tienda de comestibles. Expliquemos: Según un estudio realizado por IHL Consulting Group, las compras por impulso disminuyeron 32.1 por ciento para las mujeres y 16.7 por ciento para los hombres cuando escanearon sus artículos y pasaron su tarjeta de crédito por su cuenta. Aunque no todas las compras impulsivas son malas para su barriga, un 80% de los dulces y el 61% de las compras de bocadillos salados no son planeados.

31

Desayuno Back Push

Malteada verde

En lugar de tragarse el desayuno en casa, coma en su escritorio unas horas más tarde de lo que suele hacer. Hacer retroceder la primera comida del día naturalmente reduce su "ventana para comer", la cantidad de horas que pasa cada día pastando. ¿Por qué es tan beneficioso? Pegarse a una ventana más pequeña para comer puede ayudarlo a perder peso, incluso si come más durante todo el día, según un estudio publicado en la revista Cell Metabolism. Lo que es más, el consumo de tiempo limitado redujo el peso corporal excesivo en un 20 por ciento y previno un aumento de peso adicional

32

Cambia tus fideos

Pesto zoodles

El estadounidense promedio consume 15.5 libras de pasta cada año, y la mayoría es la materia blanca refinada. ¿Cuál es el problema con eso? Este tipo de fideos está casi completamente vacío de fibra y proteínas, dos nutrientes vitales para perder peso. Para aumentar la fibra que llena la barriga y la proteína que destruye el hambre en su comida, opte por un fideo a base de frijoles como las cáscaras de garbanzo Banza (2 oz., 190 calorías, 8 gramos de fibra, 14 gramos de proteína) o Explore Asian Black Bean Pasta baja en carbohidratos (2 onzas, 180 calorías, 12 gramos de fibra y 25 gramos de proteína). Alternativamente, prepare un lote de zoodles o fideos vegetarianos en espiral con la ayuda de estas deliciosas recetas en forma de espiral.

33

Agregue el aceite de coco al arroz

Arroz salvaje

Buenas noticias para los amantes de los carbohidratos: ¡los científicos descubrieron una forma fácil de adelgazar cualquier tazón de arroz hasta en un 60 por ciento! Y lo mejor de todo es que no necesita un laboratorio sofisticado ni un doctorado. Para hacer el plato adelgazado. A continuación le indicamos cómo prepararlo: agregue una cucharadita de aceite de coco y media taza de arroz blanco no fortificado a una olla de agua hirviendo. Cocínelo durante unos 40 minutos, póngalo en el refrigerador durante 12 horas y disfrute del arroz frío o recalentado. ¿Cómo un troceado de cocina tan simple, que agrega grasa, no menos, reduce las calorías? Cuando el arroz comienza a enfriarse, sus moléculas de glucosa forman enlaces estrechos llamados "almidón resistente". Este tipo de almidón, como su nombre lo indica, es resistente a la digestión, lo que significa que el cuerpo no puede absorber tantas calorías o tanta cantidad de la glucosa (un nutriente que se almacena como grasa si no se quema) de cada molécula. Si bien puede ser reacio a agregar el aceite a menudo vilipendiado a su olla, en realidad desempeña un papel integral en el proceso. A medida que el arroz se cocina, las moléculas de grasa se introducen en el arroz y actúan como una barrera adicional para la digestión. Lo mejor de todo es que el equipo de investigación descubrió que recalentar el arroz no cambiaba los niveles de almidón resistente (como ocurre con la pasta y las papas), y consideraba que este truco de cocción para reducir las calorías también era seguro para las sobras.

34

Cenar con un tipo

Amigos comiendo

¿Quiere mantenerse al día con su dieta mientras come fuera? Deja a tu dama en casa, chicos. Extraño pero cierto: cuando los hombres cenan con mujeres, comen hasta un 93 por ciento más, según investigadores de la Universidad de Cornell, investigadores de la Universidad de Cornell. "Estos hallazgos sugieren que los hombres tienden a comer en exceso para presumir", explicó el autor principal del estudio, Kevin Kniffin. "En lugar de una hazaña de fuerza, es una hazaña de comer". Las mujeres, por otro lado, comieron la misma cantidad de alimentos sin importar con quién partieron el pan.

35

Consigue un compañero de entrenamiento

Mujeres en yoga

La gente hace ejercicio durante un promedio de 34 minutos más con un amigo que cuando entran al gimnasio solos, según el American College of Sports Medicine. ¡Y mientras más sudas, más rápidamente alcanzarás tus metas! ¿Está buscando una forma saludable de reabastecerse después de su sesión de sala de pesas? Prepare un batido de proteínas rápido y delicioso para una nutrición saludable.

36

Mantener la proteína a mano

Mujer comiendo nueces

Últimamente, estamos notando todo lo que contiene proteínas, desde panes hasta mantequilla de nueces y leche. Si bien no es necesario que consumas alimentos extraños para aumentar tu ingesta de nutrientes, si intentas bajar unos cuantos kilos, es aconsejable tener a mano algunos bocadillos con alto contenido de proteínas. Chocar contra estos puede prevenir comer algo alto en calorías cada vez que el hambre ataca.

37

Comer más fibra

Bayas

En lugar de privarte de todas tus indulgencias favoritas o contar meticulosamente las calorías para bajar de tamaño, simplemente consume al menos 30 gramos de fibra al día. Este método simple y sin complicaciones alimenta la pérdida de peso y mejora la salud con la misma eficacia que los enfoques de dieta más complejos, descubrieron los investigadores de la Escuela de Medicina de la Universidad de Massachusetts. "Muy pocas personas alcanzan los objetivos recomendados", dijo el autor principal del estudio, Yunsheng Ma, MD, PhD, y agregó que "Decirle a la gente que reduzca o reduzca eso es demasiado difícil de lograr". Sin embargo, pedirle a la gente que se centre en la alimentación Más de un cierto nutriente, en lugar de eliminar cosas de su dieta, puede ayudar a las personas a alcanzar sus objetivos de pérdida de peso, explica. ¿Interesado en probar la estrategia de la dieta? ¡Incluya alimentos ricos en fibra para perder peso en sus recetas favoritas y comience a adelgazar!

38

Coma un refrigerio de medianoche

Zanahorias bebe

Incluso si está tratando de reducir su ventana de alimentación, no debe irse a dormir de hambre. De hecho, acostarse con el estómago retumbante puede hacer que sea más difícil conciliar el sueño y, por lo tanto, hacer que se sienta hambriento al día siguiente. Y obtenga esto: comer el tipo correcto de bocadillo a la hora de acostarse puede aumentar su metabolismo y ayudar a perder peso, explicó la dietista Cassie Bjork. “El bocadillo correcto puede ayudar a mantener estable el azúcar en la sangre para que la hormona quema grasa glucagón pueda hacer su trabajo. Sugiero combinar un carbohidrato natural con una grasa saludable. Las rodajas de manzana y la mantequilla de almendras, las bayas con crema espesa y las zanahorias con guacamole cumplen todos los requisitos ”.

39

Incorporar aceite de coco

Coco

¿Qué huele a unas vacaciones exóticas y puede reducir su cintura más rápido que su clase favorita de Zumba? Lo tienes: el aceite de coco. Un estudio de participantes con sobrepeso publicado en Farmacología encontró que solo dos cucharadas por día redujeron la circunferencia de la cintura. Sin embargo, los beneficios para la salud del aceite de coco aún se debaten: el aceite de coco es rico en grasas saturadas. Pero eso no es necesariamente algo malo; Es en forma de triglicéridos de cadena media (MCT), que no se procesan en el cuerpo de la misma manera que los triglicéridos de cadena larga (LCT). Un estudio publicado en la Revista Internacional de Obesidad y Trastornos Metabólicos Relacionados encontró que cuando los MCT reemplazaron los LCT en las dietas de mujeres con sobrepeso, tenían menos probabilidades de aumentar de peso.

Además, su alto punto de humo hace que el aceite de coco sea ideal para casi todos los platos, desde huevos hasta salteados. Y con aproximadamente 117 calorías por cucharada, tiene un contenido similar al del aceite de oliva, pero asegúrese de tener aceite de oliva rico en antioxidantes en su rotación de cocina.

40

Acurrucate con tu amorcito

Pareja en la cama

No es como si necesitaras otra razón para enamorarte, acurrucarte con tu pareja, besarla o seguir adelante. Los investigadores de la Escuela de Medicina de Harvard encontraron que todas esas cosas pueden ayudar a perder peso. ¿Cómo? Los sentimientos de Lovey-dovey hacen que los niveles de la hormona oxitocina aumenten, lo que a su vez disminuye el apetito.

41

Saludar su cocina

Mujer, cocina, en, cocina

Aunque puede pensar que una fuerza de voluntad fuerte es un rasgo necesario para superar el tiempo de inactividad del pastoreo, los expertos dicen que su éxito depende más de su entorno alimentario que cualquier otra cosa. "Si te aburres y no hay nada más que alimentos saludables disponibles en tu casa, es probable que no elijas comerlos a menos que estés realmente hambriento", dice Jennifer Neily, MS, RDN de Neily sobre Nutrición. La mayoría de las personas no sienten la necesidad de comer palitos de apio; Las galletas, sin embargo, son una historia diferente. Heather Mangieri, RDN está de acuerdo y agrega: "No puedes comer lo que no está allí, así que asegúrate de abrir la despensa; no te tientas con los alimentos azucarados, salados y grasosos que la mayoría de la gente elige para comer" solo para comer. "En cambio, abastece tu refrigerador con rebanadas de vegetales frescos y alimentos integrales saludables que serán más fáciles de transmitir si no tienes mucha hambre".

42

Apagar las luces

Pareja cenando

¿Tiene problemas para comer porciones de tamaño razonable? Intenta atenuar las luces y escuchar música suave. De acuerdo con un estudio publicado en Psychological Reports, la iluminación suave y la música hacen que los aficionados a la comida coman menos y disfruten más de su comida. Eso es lo que llamamos ganar-ganar.

43

Reorganizar su plato

Plato vacio

La mayoría de la gente piensa que su proteína o carne es el evento principal de su comida, pero ese no debería ser el caso. "Coloque las verduras sabrosas al frente y al centro en los platos del almuerzo y la cena, acompañados por lados de proteínas y granos enteros", dijo la dietista registrada Cheryl Forberg. Al simplemente reorganizar su plato, automáticamente consumirá menos calorías y consumirá más vitaminas y nutrientes que protegen la salud.

44

Saca tu iPhone

Tomando foto de la comida

Incluso si se llena con productos, proteínas magras y granos enteros, según los hallazgos de British Journal of Nutrition, cuando piensa en la calidad de su dieta, es probable que se olvide de todos los alimentos poco saludables que también encuentran su camino hacia su dieta. boca. La gente tiende a exagerar las buenas comidas que comen y subestima las cosas malas, dice el autor del estudio, Kentaro Murakami, PhD de la Universidad de la Prefectura de Shiga en Japón. Si bien no es necesariamente intencional, es probable que sea una de las razones por las que es tan difícil para las personas perder peso. Por ejemplo, puede tomar un puñado de dulces en el escritorio de un compañero de trabajo o una muestra en el centro comercial y luego olvidarse de ello por completo. Nuestro consejo: para obtener una descripción más precisa de su dieta, lleve un diario detallado de los alimentos en su teléfono. Sí, eso significa que también debe incluir esa muestra en el patio de comidas. Si tomas fotos o mantienes un registro escrito depende totalmente de ti, ambas tácticas funcionarán. The more food records dieters kept over the course of 30 months, the more weight they lost, a study in the American Journal of Preventive Medicine found.

45

Supplement Your Diet

Supplements

How would you like to take all the great weight-loss results you’ve just read about—and double them? That’s what happens when you supplement your diet with a combination of vitamin D and calcium, according to a 2008 study. Just four weeks into the 12-week experiment, subjects who had taken these two nutrients—found in abundance in some Greek yogurt—lost two times more fat than the other group!

46

Indulge in Dark Chocolate

Dark chocolate

It’s every chocoholic’s dream: Research now shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink your waist. A study among women with normal weight obesity (or skinny fat syndrome) who ate a Mediterranean diet that included two servings of dark chocolate each day showed a significant reduction in waist size than when on a cocoa-free meal plan. Researchers say it has to do with the flavonoids, heart-healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties. Just be sure you’re reaching for a bar with at least 70 percent cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content.

47

Step Outside

Friends walking

Recent research published in the journal PLOS ONE found that getting direct sunlight exposure between the hours of 8 a.m. and noon reduced your risk of weight gain regardless of activity level, caloric intake, or even age. Researchers believe that the sunlight synchronizes your metabolism and undercuts your fat-storage genes.

48

Stop the Shame Game

relaxed woman

In her book The Naughty Diet, author Melissa Milne—whose own essay, “I Eat Slim-Shamers for Breakfast” also went viral—interviewed thousands of women about the body shaming and they all said the same thing: “They were sick and tired of feeling bad while trying to be good,” she writes in The Naughty Diet. “And here’s the secret of all secrets: You don’t feel bad about yourself when you get fat. You get fat when you feel bad about yourself.” This could be because chronic stress raises levels of the stress hormone cortisol in the body, which can trigger belly fat storage. Try being kinder to yourself, which will reduce stress and help melt the pounds away effortlessly.

49

Don’t Try to Outrun a Bad Diet

Woman running

“Many people think that they can eat whatever they want as long as they work out. But the truth is, if you are looking to lose or maintain your weight, what you put in your body is significantly more important than hitting the gym. Exercise is important to keep your body healthy, but just because you work out for an hour or more per day, it doesn’t give you the liberty to eat whatever you want!” Ilyse Schapiro, MS, RDN, Co-Author of Should I Scoop out My Bagel tells us in 22 Top Weight Loss Tips, According to Nutritionists.

50

Stock Up On the Right Proteins

pechuga de pollo

Bad diet decisions are often made when you’re starving and have nothing healthy to eat in your kitchen. Ward off diet-derailing decisions by stocking up on frozen, deveined shrimp—one of Insanity trainer Shaun T’s! go-to proteins. Once you throw it on the stove, it’s ready to eat in just a few minutes, and it’s a great source of lean, low-cal protein. Organic, low-sodium turkey breasts, pre-grilled chicken and hard-boiled eggs are also smart meal-starters to keep on hand.

51

Take It Black

Black coffee

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!

52

Swap Cheese for Veggies in Your Omelet

Veggie omelet

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.

53

Choose Plain Yogurt

Yogurt natural

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.

54

Make Grapefruit Your Go-To

Pink grapefruit

In a study published in the Journal of Medicinal Food, 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.

55

Buy a Reusable Water Bottle

Water bottle and sneakers

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 40 Bad Habits That Make You Fat! 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.

56

Buy Organic

Green produce

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 Weight Loss Tricks You Haven’t Tried. “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 17 Cheap Organic Foods You Must Buy.

57

Cut Carbs at the Right Time

Woman looking in refrigerator late at night

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 Chris Powell’s Behind-The-Scenes Extreme Weight Loss Tips. “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.

58

Limit Variety

Stocked pantry

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.

59

Pick Red Fruits

Watermelon

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.

60

Choose Whole-Grain Cereal Over Granola

Bran flakes

“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 37 Worst Breakfast Habits for Your Waistline. 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!

61

Wear Jeans

Woman wearing jeans

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!

62

Daydream

Woman in office

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. ¿Los resultados? Those who imagined eating lots of M&Ms ended up gobbling down the least!

63

Order an Appetizer

Squash soup

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.

64

Try Tahini

Tahini paste

“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.”

65

Sprinkle Chia Seeds

Chia seeds

“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. Comida. Fiesta. tells us in 26 Most Overlooked Ways to Lose Weight. “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.”

66

Cook Up Some Kamut

Kamut

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).

67

Brew Green Tea

Green tea

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.

68

And Black Tea

Black tea

“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 How To Lose 10 Pounds Fast.

69

Eat Almonds Before a Workout

Almonds

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.

70

Blend Hummus

Hummus and veggies

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.

71

Spice Things Up

Spices

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.

72

Upgrade Your Salad

Woman eating salad

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.

73

Stock Up on Spaghetti Squash

Spaghetti squash

“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 Surprising Winter Foods That Melt Fat. “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.”

74

Snack on Pistachios

Pistachios

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.

75

Keep Hot Peppers On Hand

Spicy chili peppers

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.

76

Drizzle Avocado Oil

Avocado oil

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.

77

Go For Kefir

Kefir

“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 Surprising Winter Foods That Melt Fat. 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!”

78

Peel Some Kiwi

Kiwi

“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).”

79

‘Gluten-Free’ Isn’t Synonymous With ‘Healthy’

Gluten free foods

“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 22 Top Weight Loss Tips, According to Nutritionists. “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.”

80

Chug Two Glasses

Woman drinking water

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.

81

Take The Stairs

Woman taking stairs

Boarding the elevator may be a mindless act, but taking the stairs instead could actually work wonders for your waistline, a PLoS One 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.”

82

Read The Ingredient List

Reading grocery store label

“The numbers on the nutrition panel aren’t the most important part of a food product. You need to look at the ingredient list, too. If there are ingredients you cannot pronounce or if you see anything you think may not be a natural ingredient, put the product back on the shelf,” Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition tells us in 22 Top Weight Loss Tips, According to Nutritionists.

83

Upgrade Your Workout Wardrobe

Workout gear

“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 Shape.

84

Avoid Fad Diets

Zumos

“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 22 Top Weight Loss Tips, According to Nutritionists.

85

Switch Up Your Workout

Workout with weights

“You need a combination of both weight training and cardio to get fat off your body,” Mike Duffy, CPT, tells us in 17 Easy Ways to Get Rid of Back Fat, adding, “Cardio alone will only train one type of muscle fiber and you’ll only be building one part of your fat-burning furnace. I see many people doing tons of cardio every day and not lifting weights. They never change the way they look.”

86

Snack On Sweet Potato

Sweet potato

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.

87

Sneak In a Workout Before Work

Woman tying shoes

According to a Japanese study, 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.

88

It’s Not All About Calories

Frozen veggies

“Calorie counting is not the only game in town when it comes to weight loss. Chemical counting should also be part of our decision-making process. Processed foods, plastic bottles, lotions, non-organic dairy, and many other items in our daily lives contain endocrine disruptors that can lead to hormonal imbalance and stubborn weight gain,” Jennifer Cassetta, clinical nutritionist, personal trainer, and expert from ABC’s “My Diet Is Better Than Yours” tells us in 22 Top Weight Loss Tips, According to Nutritionists.

89

Meal Prep

Meal prep

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.

90

Manage Stress

Woman reading in a bath

A study in the American Journal of Epidemiology found that dealing with work-, finance-, or relationship-related stress can pack on the pounds. When you’re stuck in a hair-pulling situation, your body releases the stress hormone cortisol, which stores abdominal fat. Next time you find yourself overwhelmed, try these awesome ways to strip away stress.

91

Eat Off The Kids’ Menu

Couple reading menu

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.

92

Chew Your Food Thoroughly

Desayuno

A study published in the American Journal of Clinical Nutrition 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.

93

Cook Your Food In Tea

Oats and blueberries

“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!”

94

Put a Cap on the Cocktails

Cocktails

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 Journal of the Academy of Nutrition and Dietetics study 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.

95

Follow The 80/20 Rule

Woman indulging

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.

96

Skip Almond Milk

Glass of milk

“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 22 Top Weight Loss Tips, According to Nutritionists.

97

Drink 64 Ounces a Day

Filling water glass

“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 The Best And Worst Celebrity Weight Loss Tips. “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.”

98

Work Out With a Good Playlist

Headphones and iPhone

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

99

Avoid Dinner Distractions

Women talking eating salad

Here’s a good reason to keep your devices far from the dinner table: Researchers at the University of Birmingham 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.

100

Find Out What Works for You

Woman outside

“I wish people knew that there is no one-size-fits-all diet that works for everyone. Individuals have different food preferences, dining habits, schedules, body types, past experiences, and obstacles. Stop falling for restrictive diet plans, America! Start by changing one simple habit and build from there,” Stephanie Brookshier, RDN, ACSM-CPT tells us in 22 Top Weight Loss Tips, According to Nutritionists.

101

Say No Thanks to Dinner Rolls

Bread basket

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. ¡Es un ganar-ganar!

102

Experiment With a Standing Desk

Man working at standing desk

If you work at a job that requires you to be chained to your desk all day, try switching things up and giving a trendy standing desk a shot. Simply standing while you toil away as opposed to sitting has been shown to contribute to weight loss. Bloomberg reports that researchers at the Mayo Clinic found that standing burns about 54 calories over a six-hour day, and although that might not sound like much, those calories accumulate quickly. At that rate, you can burn over 1,000 calories a month just by staying on your feet.

103

Go Big For Breakfast…

Desayuno

Common sense states if you want to lose weight, then you shouldn’t have a large meal not long before going to bed. And now we have additional research to back up that hypothesis. A study published in the journal Obesity followed two groups of overweight women with metabolic syndrome on identical 1,400-calorie weight loss diets for three months. While both groups consumed 500 calories at lunch, one group consumed 700 calories for breakfast and a 200-calorie dinner (the “big breakfast” group), while the other group ate 200 calories at breakfast and 700 calories at dinner (the “big dinner” group). Even though the nutrient content of the meals was exactly the same for both groups, after three months the big breakfast group lost about two and a half times more weight than big dinner group.

104

…But Make Sure It’s Balanced

Veggie omelet

There’s some truth to the old adage that breakfast is the “most important meal of the day,” and if you’re looking to blast belly fat, what you eat at the start of each day can make all the difference. According to a study from the University of Missouri-Columbia, a high-fiber, high-protein breakfast may be the most important investment you can make for your waistline. The study showed that eating breakfast triggered women’s brains to release dopamine, a feel-good chemical that helps to control impulses. In other words, eating a balanced breakfast decreases your chances of reaching for that 3 p.m. candy bar and keeps your belly slim.

105

And Don’t Skip It

Fork knife empty plate

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.

106

Avoid the Mid-Morning Snack

Mother and child eating

Healthy midnight snacks are OK, but try not to graze in the window of time between breakfast and lunch. A study published in the Journal of the American Dietetic Association 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.

107

Add Some Lemon to Your Life

Sliced lemon

Not only is drinking lemon water a healthy, low-calorie alternative to soda or juice, but lemons themselves have also been shown to contribute to weight loss. Just one of the citrus fruits contains an entire day’s worth of vitamin C, a nutrient that has the power to reduce levels of cortisol, a stress hormone that triggers hunger and fat storage. Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain. Believe it or not, even the peel is beneficial because it is a potent source of pectin—a soluble fiber that’s been proven to help people feel fuller for longer. According to a study published in the Journal of the American College of Nutrition, participants who ate just 5 grams of pectin experienced more satiety.

108

Befriend Beans

Black beans

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 study published in The American Journal of Clinical Nutrition found that eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss.

109

Season With Cinnamon

Cinnamon sticks

New research from the University of Michigan Life Sciences Institute  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.

110

Make Fewer Decisions

Woman thinking

Decision fatigue is real, and it could be hindering your ability to shed some pounds. A study published in Social Science and Medicine  found those who have high levels of what’s called “skill discretion”—i.e., they exercise control by getting things done themselves—tended to have lower BMIs. In contrast, those who are constantly deciding on courses of action for others may eventually come down with decision fatigue and make ill-informed choices, such as ordering that piece of cheesecake for dessert.

111

Go for the Good Fats

Avocado toast with egg

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.

112

Limit Your Added Sugar

Woman drinking soda

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 British Medical Journal 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.

113

And Beware of High-Fructose Corn Syrup

Corn syrup

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.

114

Try Tyrosine

Orange cheddar

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.

115

Give Your Fork a Break

Plate fork knife

We’ve already established how chewing thoroughly can ensure you eat a meal at a leisurely pace, but there are other tricks you can use to slow down, too, like giving your fork a break between bites. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. While 66 calories might not sound like much, cutting that amount out of every meal adds up to a weight loss of more than 20 pounds a year!

116

Steer Clear of Sugar-Free Stuff

Woman drinking diet coke

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 The American Journal of Clinical Nutrition, 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.

117

Give Meatless Monday a Shot

Grilled veggies

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.

118

And Try To Incorporate Non-Starchy Veggies

Washing veggies

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 Journal of the Academy of Nutrition and Dietetics study 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.

119

Especially Those Packed With Vitamin C

Bell peppers

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.

120

Eat an Avocado

Sliced avocado

We’ve already discussed the weight loss benefits of avocado oil, so it should come as no surprise that the mothership has its own fat-blasting properties. Though avocados get a bad rap for being high in calories, they’re actually loaded with heart-healthy monounsaturated fats that make you feel less hungry. Need proof? A study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. What’s more? Unsaturated fats, such as those found in avocados, have been linked to preventing the storage of belly fat.

121

Buy Berries

Fresas

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, University of Michigan researchers discovered rats that were fed a blueberry-enriched diet showed significantly reduced belly fat compared to those who skipped the berries.

122

Host a Melon Banquet

Watermelon

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 banish water retention and bloating. 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.

123

Add Some Apple Cider Vinegar

Apple cider vinegar

According to a study published in Bioscience, Biotechnology, & Biochemistry , consuming apple cider vinegar each day can lead to weight loss, reduced belly fat, waist circumference, and lower blood triglycerides. More specifically, the study of obese Japanese participants found that those who consumed 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.

124

Give Your Healthy Belly Bacteria a Hand

Bone broth in bowl

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.

RELACIONADO: Your guide to the anti-inflammatory diet that heals your gut, slows the signs of aging, and helps you lose weight.

125

Sprinkle Some Cilantro on Your Meal

Cilantro

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.

126

Avoid Trans Fats

Glazed donuts

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 noted in the journal Obesity, 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 50 Ways to Shrink Your Belly. 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.”

127

Try Varied Cardio

Jogging

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. Researchers at Ohio State University  found that walking at varying speeds can burn up to 20 percent more calories compared to maintaining a steady pace, so get moving!

128

Hop on a Trampoline

Trampoline

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 plus the toning: everything you need for a tight tummy!” explains Hope Pedraza, a Certified Personal Trainer through American College of Sports Medicine in 50 Ways to Shrink Your Belly. 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.

129

Dance

Zumba class

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!

130

Losing Weight Fast Lasts

Weight loss success woman

Despite the common perception that you need to drop pounds slowly in order to maintain your weight loss, the exact opposite is true. In fact, you’re more than five times as likely to succeed in your long-term weight-loss goals if you start out of the gate by dropping pounds rapidly, according to a 2010 study in the International Journal of Behavioral Medicine . To set yourself up for weight loss success, make sure you focus on diet and exercise.

131

Dress Up For Your Meals

Man drinking espresso

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 If You Weigh Over 170 Pounds, Here’s What You Need To Do To Lose Weight. 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.

132

Hang a Mirror in Your Kitchen

Kitchen mirror

In a 2015 study in the Journal of the Association for Consumer Research , 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!

133

Avoid Artificial Light

Watching tv

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 Proceedings of the National Academy of Sciences, researchers found that being exposed to artificial light leads to weight gain regardless of what you eat.

134

Work By a Window

Man working on computer at a window

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 study in the Journal of Clinical Sleep Medicine , 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.

135

Spice Things Up With Saffron

Saffron

As far as spices go, saffron is one of the most expensive ones around, but it’s also a substance that preliminary research suggests can contribute to weight loss. According to a study published in the journal Antioxidants  saffron extract may inhibit weight gain in a number of ways similar to how antioxidants function. The research suggests the colorful spice could decrease calorie intake by blocking dietary fat digestion, act as an antioxidant and suppress inflammation, suppress food intake by increasing satiety, and enhance glucose and lipid metabolism. Though scientists aren’t totally sure what makes saffron so weight loss friendly, they suspect it has something to do with crocetin and crocin—two antioxidant-rich compounds found in saffron that give it its distinct color.

136

Take a Stroll to the Farmer’s Market

Woman at farmers market

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.

137

Add Tomatoes to Your Diet

Roasted tomatoes

Since tomatoes can be grown indoors, they never really go out of season, making them a reliable weight loss staple to add to your diet. The tasty fruits have a high water content that will help keep you hydrated, and they’re also low in calories. What’s more? A study published in Nutrition Journal  found that eight weeks of tomato juice consumption helps the body burn about an additional 100 calories per day—that adds up to around 3,000 calories a month!

138

Marinate Meat In Beer

Beer bottle

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 study in the Journal of Agricultural and Food Chemistry , 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.

139

Choose Your Beef Wisely

grass-fed beef

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.

140

And Use the Right Condiments

Ketchup and mustard

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.

141

Color Coordinate

Salad

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 study from Cornell University , 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.

142

Go Blue

Dinner table with flower centerpiece

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.

143

Pick the Right Dining Partners

People eating in mall

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.

144

Jaja

Friends laughing

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 study published in the International Journal of Obesity, 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.

145

Find the Right Fish

Wild salmon fillet

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 Every Popular Fish—Ranked for Nutritional Benefits!

146

Pass the Pomegranate and Passion Fruit

Passion fruit

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 research published in the International Journal of Obesity  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!

147

Take Part in an Outdoor Workout

Women running

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 study published in Environmental Science and Technology , exercising in a natural environment outdoors may improve energy levels and decrease stress more than working out indoors can.

148

Cook With Quinoa

Quinoa salad

As far as grains go, quinoa is a great one to have around if you’re looking to lose weight. It’s packed with protein and fiber, and contains approximately 220 calories per cup, cooked. What’s more? Quinoa is one of the few plant foods that offer a complete set of amino acids, meaning it can be converted directly into muscle by the body. It’s also incredibly versatile, and can be eaten as part of a salad, tossed in a smoothie, or on its own as a side dish.

149

And Canola Oil

Rapeseed canola oil

In addition to researching avocado oil, the folks over at Penn State University conducted some research 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.

150

Stick to Red Wine

Red wine and carafe

The CDC 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.

151

Take Your Coffee Caffeinated

Iced coffee

Coffee jumpstarts your metabolism, making the non-decaf stuff a worthy weight loss ally. According to a study published in the journal Physiology & Behavior, 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.

152

Load Up on Lentils

Lentils

In one four-week Spanish study, researchers found that eating a calorie-restricted diet that also included four weekly servings of legumes aided weight loss more effectively than an equivalent diet sans the pulses. Those who consumed the legume-rich diet also saw improvements in their bad LDL cholesterol levels and systolic blood pressure. Next time you’re cooking something starchy for dinner, consider eating fiber and protein-packed lentils instead.

153

Don’t Be Afraid of Garlic

Sprouted garlic

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 study 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. What’s more? Eating garlic can help boost your immune system, help ward off heart disease, fight inflammation, increase memory retention, and lower blood pressure.

154

Make Sure You’re Getting Enough Zinc

Oysters

Not only does zinc help protect you from the sun, but the element has also been shown to impact weight loss. One study 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.

155

Pass the Parmesan

Grated parmesan

Cheese isn’t traditionally thought of as something you consume to encourage weight management, but calcium-rich Parmesan, when eaten in moderation, can help stave off sugar cravings that can easily lead to weight gain. How does that work, you ask? The native Italian cheese contains the amino acid tyrosine (remember that?) which has been shown to encourage the brain to release dopamine without any unhealthy insulin spikes. What’s more? The combination of calcium and protein present in dairy products such as Parmesan has been found to increase thermogenesis—the body’s core temperature—and thus boost your metabolism.

156

Beast On Some Broccoli

Steamed broccoli

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.

157

Learn to Love Lignans

Sesame seeds

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 study, 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.

158

Add Algae to Your Diet

Spirulina powder

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.

159

Snack on Stone Fruits

Peach

If you find yourself craving something sweet during the day, ignore the impulse to eat a cookie and snack on a stone fruit instead. In addition to being more nutritious than a cookie, some stone fruits—plums, peaches, and nectarines—have been shown to help ward off weight gain. Studies by Texas AgriLife Research  suggest the aforementioned fruits may help prevent metabolic syndrome, a fancy name for the combination of belly fat, high cholesterol, and insulin resistance.

160

Peel a Banana

Woman peeling banana

If stone fruits aren’t your thing, peel a banana instead and watch your belly bloat disappear. A study in the journal Anaerobe  found that women who ate a banana twice daily before meals for two months reduced belly bloat by 50 percent. Researchers believe this is because bananas are packed with potassium, which can reduce water retention. The yellow fruits are also a good source of fiber, which will keep you feeling full.

161

Fight Inflammation With Turmeric

Turmeric

Part of the weight loss puzzle has to do with fighting inflammation, and incorporating the spice turmeric into your diet is an excellent way to do that. Like a myriad of other spices, the Indian cooking staple contains anti-inflammatory compounds. In a 2015 study in the journal Clinical Nutrition , researchers gave 117 patients with metabolic syndrome either supplements of curcumin—the active ingredient in turmeric—or a placebo. Over eight weeks, those who received the curcumin saw dramatic reductions in inflammation and fasting blood sugar.

162

Avoid Traveling Across Time Zones

Man in airplane

A study in the journal Cell  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.

163

Don’t Move North

Airplane

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 study in the journal Biology Letters  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.

164

Surround Yourself With Friends

Friends laughing

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 study in the journal Hormones and Behavior  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.

165

Don’t Deprive Yourself

Burger and chips cheat meal

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.

166

Beware of Boredom

Bored eating

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 study in the Journal of Health Psychology , 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.

167

Fill Up on Folate

Papaya

The next time you’re making a salad, why not throw some watercress in there? The green veggie is an excellent source of folate, which has been shown to stimulate weight loss. In fact, a study in the British Journal of Nutrition  found that those with the highest folate levels lose about 8.5 times more weight when dieting than those with the lowest levels of folate. What’s more? A separate study in the British Journal of Cancer  found that higher dietary folate intake reduces breast cancer risk. In addition to watercress, other good sources of folate include spinach, asparagus, and papaya.

168

Try Tart Cherries

Cherries

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 study 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.

169

Let Your Family Motivate You

Family meal

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 study 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.

170

Eat Beets Before a Workout

Beets

Finally decided to venture out for a run? Snack on some beets before you hit the pavement. A study published in the Journal of the Academy of Nutrition and Dietetics  found that runners who ate baked beets before a 5K race ran 5 percent faster. Researchers suspect this is because beets are high in nitrates, a natural chemical that increases endurance and lowers blood pressure.

171

Beware of Big Box Stores

Costco aisle

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 study in the journal Appetite  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.

172

Don’t Be Fooled By Labels

Woman reading food label

Just as big-box stores can be a psychologically tricky terrain for dieters, so to can healthy-sounding labels on the food that we eat. A Cornell University study printed in the Journal of Marketing Research suggests people eat more of a snack that’s marketed as “low fat.” Participants in the study ate a whopping 28 percent more M&Ms that were labeled “low fat” than when the colorful candies didn’t have the label. As we suggested earlier, avoid being fooled by simply opting for full-fat foods.

173

Leave Notes for Yourself

Man writing

We’ve already established that friends and family play a key role in motivating you to get in shape and maintain a healthy lifestyle, but it’s also crucial for you to be your own driving force. Luckily, research has shown that doesn’t need to require a tremendous amount of effort. According to a 2015 study in the Journal of Marketing Research , subtle, even subliminal, messages may be more effective at helping us stick to a healthy eating regimen than ongoing, conscious focus. The research showed that people who receive reinforcing notes urging them to eat healthily were more likely to make smarter choices than those who tried to keep their goals top of mind at all times, so grab some Post-Its and start crafting motivational messages!

174

Make a Habit of Stepping on the Scale

Woman on scale

While having a scale in the house isn’t right for everyone, research has shown that it can help encourage weight loss by providing a level of accountability. When Cornell University researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose more weight than those who weighed themselves less frequently. To avoid being thrown off by natural fluctuations in body weight, try stepping onto the scale the same time every day.

175

Eat at Home

Woman cooking in kitchen

In a 2014 study in the journal Public Health Nutrition , 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.

176

Watch the Salt

Salt shaker spill

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.

177

Say No to the Value Meal

Burger and fries

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 study in the Journal of Public Policy & Marketing  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.

178

Don’t Drive to Work

Driving in car

Driving to work may be easy, but it’s also part of what’s inhibiting you from losing weight. According to a study in the British Medical Journal, those who drive to work gain more weight than those who take public transportation. Per the research, commuting by car slaps an extra 5.5 pounds on your body, whether you exercise or not. And a Japanese study found that people who take public transportation to work were 44 percent less likely to be overweight, 27 percent less likely to have high blood pressure, and 34 percent less likely to have diabetes. If possible, consider leaving the car in the driveway and walking, biking, or commuting to work via public transportation a few times per week.

179

Forget those Unhealthy Food Videos

Woman on phone

Thanks to an increased interest in food and food trends, recipe videos are likely dominating your social media feeds. And their constant presence could be hindering your weight loss goals, especially since many of the brief clips spotlight unhealthy dishes and sweets. “The internet and social media sites are basically making you fat,” Lisa Hayim, MS, RD, and founder of The WellNecessities, told us in The 30 Worst Flat Belly Mistakes Women Make. “If it isn’t 25 ways to eat tater tots then it’s (another) national (something) day. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food.” Next time you see one of these videos, scroll quickly past. Or better yet, unfollow the page completely, and follow Eat This, Not That! on Facebook for healthier videos and more slimming tips.

180

Store Leftovers ASAP

Storing beans in plastic container

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.

181

Get Sauce on the Side

Sambal sauce

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.

182

DIY Dressing

Olive oil

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.

183

Say No to Hand Sanitizer

Hand sanitizer

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 PLOS One 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.

184

Beware of Wedded Bliss

Married couple toasting

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,” Zero Belly Smoothies 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.

185

Steer Clear of Take-Out

Dumplings chicken soy sauce

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 study printed in the British Medical Journal  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.

186

Stop and Smell the Fruit

Fruit veggie weight loss smoothies

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, studies 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.

187

Don’t Shop on an Empty Stomach

Woman grocery shopping

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 JAMA Internal Medicine, 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.

188

Go Gardening

Vegetables

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. Research 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.

189

Forget Fruit Juice

Woman holding green juice beach

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 Harvard School of Public Health researchers, 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.

190

But Eat an Apple

Woman eating apple

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 study at Wake Forest Baptist Medical Center  found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years.

191

Blast Belly Fat With High-Intensity Interval Training

Man planking

High-intensity interval training (HIIT) is a great belly-blasting option for those who already feel comfortable in the gym because it helps you drop fatty tissue and build muscle simultaneously. “High-intensity interval training is when you perform an exercise at or close to your maximum ability for a short period of time and then take a brief respite and do it again. HIIT should usually be done on a 2:1 interval, meaning if you did an exercise for one minute, you rest for 30 seconds and then repeat,” explains Dr. Alex Tauberg, DC, CSCS, EMR in 50 Ways to Shrink Your Belly. To use HIIT to shrink your belly, do workouts that engage your core such as abdominal crunches or bridges. “By performing core workouts using a HIIT plan, you can burn calories and build muscle at the same time,” Alex adds. “This can be a great way to flatten that stomach when you don’t have too much time to work out.”

192

Muscle Up

Woman weight lifting

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.

193

Move for Two Minutes

Couple walking

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.

194

Don’t “Save” Your Calories for Later

Empty plates

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 The 30 Worst Diet Mistakes You’re Making. “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.”

195

Go for Goji Tea

Goji berries

We’ve already extolled the benefits of green and black teas, but they aren’t the only brews that can help you get slim; research indicates goji tea is another winner. Lycium barbarum, the plant from which goji berries are harvested, boasts a slimming effect. In a study published in the Journal of the American College of Nutrition, participants were either given a single dose of L. barbarum or a placebo after a meal. The researchers found that one hour after the dose, the goji group was burning calories at a rate 10 percent higher than the placebo group, and the effects lasted up to four hours. What’s more? Most goji teas are mixed with green tea, making the beverage a weight loss double whammy.

196

Skip Nap Time

Girl napping

Napping may be an easy way to catch up on some missed shut-eye, but dozing off in the middle of the day does nothing to aid weight loss. In fact, research has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun’s gone down. To come to this finding, researchers at the University of Colorado at Boulder studied 14 healthy adults for six days. For two days, study participants slept at night and stayed awake during the day, then they reversed their routines to mimic the schedules of night owls. When participants slept during the day, researchers found that they burned 52 to 59 fewer calories than they did while catching their Zzzs in the evening—likely because the schedule messed with their circadian rhythm, the body’s internal clock that plays a major role in metabolism function. If your circadian rhythm is out of whack, a separate study by University of Colorado Boulder researchers suggested spending a weekend in the wilderness to get it back on track.

197

Switch Your Chewing Gum

Chewing gum

Though many believe chewing gum keeps you from mindlessly eating, the minty treat has its own drawbacks that can lead to a bigger belly. Not only does chewing gum cause you to swallow tummy-bloating air, many gums also contain sugar alcohols and artificial sweeteners like sorbitol and xylitol that can cause bloat. If you have to have something to chomp on, go for an organic variety like Glee gum or Simply gum instead. They’re still low-cal, but they don’t use those sweeteners that’ll make you puff up.

198

Don’t Lose the Wrap Battle

Avocado wrap

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.

199

Color Code Your Snacks

Veggie chips

You can avoid a mindless binge by adding visual traffic lights to your snack. Researchers at the University of Pennsylvania and Cornell University 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.

200

Pick the Right Protein Bar

Chocolate Protein Bar

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 25 best & worst low-sugar protein bars!

Tags:

You Might also Like

Leave a Reply