200 meilleurs conseils de perte de poids

Perdre du poids peut sembler accablant. Vous devez trouver un moyen de manger sainement et de brûler votre corps correctement, de planifier un traitement qui fonctionne pour vous, de bien dormir et enfin de faire chaque jour des centaines de choix qui vous rapprochent de votre objectif ou vous libèrent complètement.

Meilleurs conseils de perte de poids

Meilleurs conseils de perte de poids

Mais si la navigation ces choix semblent déroutants, c’est là Mange ça, pas ça! entrant dans. Ce qui fonctionne vraiment apporte de petites modifications à votre style de vie, des gestes simples qui vous aident à réduire votre apport calorique, à améliorer votre nutrition et à bâtir une base saine. Nous avons sélectionné quelques astuces et tactiques parmi les plus simples et les plus efficaces pour vous aider à perdre du poids et de perdre du poids pour de bon.

Mettez ce plan en jeu et vous n’avez pas besoin de nouveaux pantalons nouveaux, à la mode.

Jeter le haut

Meilleurs conseils de perte de poids sandwichs ouverts face

Faire des sandwichs avec deux morceaux de pain est si l’année dernière. Aidez votre mince effort en choisissant du pain de blé entier au blanc et en préparant le style « sandwich » du sandwich – le nom de fantaisie qui donne le ton à la tranche supérieure du pain. Ce faisant, il contient environ 70 à 120 calories de votre assiette. Si vous perdez du pain, dites à votre estomac, refroidissez votre repas en jetant une tasse de carottes ou de tartes au sucre. Ces légumes surgelés regorgent de fibres et d’eau, ce qui peut aider à réduire la douceur et la perte de poids.

Acheter un bol de fruits

Meilleurs conseils de perte de poids bol de fruits

Vous savez que battre cinq à neuf portions de fruits et légumes par jour peut faciliter la perte de poids, mais pas le moins. Un moyen facile d’y arriver? Achetez un bol de fruits. Vous êtes plus susceptible d’attraper des fruits et des légumes par rapport à des plats moins sains s’ils sont prêts à manger et à l’œil normal. Katie Cavuto MS, RD, diététiste des Philadelphia Phillies and Flyers, suggère de conserver les légumes lavés et cuits tels que les concombres, les poivrons, les tartes à sucre et les carottes à l’avant du réfrigérateur afin qu’ils ne soient pas oubliés. Les bananes, les pommes, les poires et les oranges sont des collations sucrées qui doivent être conservées au comptoir où tout le monde peut les voir.

Manger avec conscience

Meilleurs conseils de perte de poids pour manger une pizza

Nous savons que vous aimez regarder vos séries mondiales préférées, mais il est important de prendre vos repas à la table de la cuisine et non devant la télévision. Pourquoi? Carolyn Brown, MS, Dt.P., de Foodtrainers, nous a dit qu’en plus de la publicité pour des boissons et des aliments malsains qui augmentent nos fringales, la télévision est si distrayante qu’il est difficile de se rendre compte de la satiété. La science est d’accord avec Brown: une étude sur Journal américain de nutrition clinique Le fait de retenir cette attention tout en mangeant peut aider les efforts de perte de poids tout en mangeant de manière distraite peut entraîner une augmentation à long terme de la consommation alimentaire.

Passer au thé vert

thé vert

Les personnes à la diète et les employés d’ETNT se sont mis à tomber sur le thé vert – et on comprend aisément pourquoi: la pierre angulaire de la bière 7 jours de thé au ventre plat regorge de composés appelés catéchines, cratères adipeux abdominaux qui font éclater la graisse en modifiant le métabolisme, en augmentant la libération de graisse des adipocytes, puis en augmentant la capacité de combustion de la graisse dans le foie. Dans une étude de la communauté physiologique américaine, les participants qui combinaient une habitude quotidienne de 4 à 5 tasses de vert augmentaient l’endurance de 24% et provoquaient une perte de poids. Profitez des avantages du thé 7 jours de thé au ventre plat, par le journaliste gastronomique Kelly Choi et les rédacteurs en chef de Eat This, Not That!, les panels de test ont perdu jusqu’à 10 kilos par semaine!

Obtenez des assiettes plus petites

Meilleures assiettes de perte de poids

Plus votre assiette est grande, plus votre repas est copieux, nous rappelle Brown. Comment ça? Alors que les assiettes plus petites font apparaître les ports alimentaires de manière beaucoup plus grande, les assiettes plus grandes réduisent les aliments, ce qui peut entraîner une surdosage. Dans une étude, les campeurs qui recevaient des bols plus grands servaient 16% de céréales en plus que ceux qui recevaient des bols plus petits. Changer de dîner en assiettes à salade vous aide à manger des portions plus abordables, ce qui peut aider les livres à voler du cadre! Pour donner encore plus de calories, utilisez de petites assiettes rouges. Bien que la couleur vivante puisse ne pas correspondre au décor de votre salle à manger, la couleur peut vous aider à manger moins, selon une étude publiée dans le journal appétit. Les scientifiques suggèrent que la couleur rouge réduit la quantité de nourriture que nous mangeons en demandant subtilement à l’esprit de cesser de fouiner.

Ne fais jamais de sit-up

L'homme est assis

Il y a une raison Mange ça, pas ça! Mark Langowski, entraîneur de célébrités, a développé Mange ça, pas ça! pour Abs, notre système de livre électronique pour obtenir un pack de six en six semaines: il a dit qu’il ne contiendrait pas un seul sit-up. « Je suis entraîneur personnel depuis plus de 13 ans. Pendant ce temps, j’ai beaucoup appris sur beaucoup de choses, mais le sujet le plus important que j’ai découvert est celui d’il y a 10 ans, lorsque j’ai découvert à quel point les tracés sont néfastes pour mon dos », a-t-il déclaré. nous. «C’est après avoir entendu le professeur de génie Stuart McGill, directeur de la biomécanique de la colonne vertébrale à l’Université de Waterloo, que j’ai réalisé que j’avais fait plus de mal à moi-même et à mes clients en leur faisant faire des mises en page traditionnelles. Au lieu de cela, « tout au long de la section de formation off Mange ça, pas ça! Pour abs, J’explique comment exercer tout le corps de manière à activer les muscles centraux de chaque exercice. Un tour peut ressembler à un exercice sur os,
Mais saviez-vous que vous travaillez également sur les muscles abdominaux lorsque vous avez terminé? « Les exercices composites, tels que les squats et les soulevés de terre, travaillent sur des groupes de muscles tout en remettant en question le noyau, ce qui vous donne la corvée difficile dont vous rêvez.

Mélanger un smoothie à base de plantes

Smoothies aux fruits

Régime zéro ventre Le jury Bryan Wilson, un comptable âgé de 29 ans, a perdu 19 livres et un poids incroyable de six pouces de la taille en seulement six semaines de régime, attribuant son succès aux recettes du programme Zero Belly Shake du programme. « J’adore les shakes. Je les ai ajoutés à mon régime et j’ai presque immédiatement perdu les ballonnements », a déclaré Bryan. « Je suis un craquant, et les shakes étaient une alternative merveilleuse aux bols et aux bols de glace que j’aurais eu. » Les boissons enrichies en protéines vous donnent un échantillon de nutrition gastro-résistante dans un aliment simple mais bon. Mais la plupart des boissons commerciales contiennent des produits chimiques indélébiles qui peuvent nuire à la santé de l’intestin et causer une inflammation et des ballonnements. De plus, les fortes doses de lactosérum utilisées pour augmenter les niveaux de protéines peuvent renforcer l’effet gonflé abdominal. Zero Belly Solution: Essayez la protéine végétalienne, qui procure la même sensation de brûlure de graisse, de réduction de la faim et de renforcement musculaire, sans ballonnements. Perdez du poids en moins de 30 secondes grâce aux plus de 100 recettes éprouvées Smoothies Zéro Ventre!

La répétition est la clé

Gruau et myrtilles

« La répétition rythme le rythme. Soyez ennuyeux. La plupart des perdants qui réussissent n’ont qu’un couple pour le petit-déjeuner ou des collations », a déclaré Dieter Lauren Slayton. « Faites un effort pour le découvrir vous-même. « Hmm, je meurs de faim que devrais-je avoir? » Ne se termine souvent pas bien. Vous pouvez modifier la rotation en quelques semaines, mais des repas ou des entraînements prédéfinis certains jours seront d’une grande aide.  »

Attention aux halos santé

Lait et granola

Pensez-vous que les produits des magasins spécialisés sont plus sains que ceux des autres épiceries? Ou pensez-vous que les plats des restaurants bio sont tous adaptés à la taille? Si vous avez répondu oui à l’une de ces questions, vous pouvez suivre vos efforts en matière de perte de poids. Selon une étude de 2004, lorsque les gens soupçonnent le nombre de calories dans un sandwich provenant d’un restaurant « sain », ils estiment en moyenne 35% moins de calories que s’ils provenaient d’un restaurant « mauvais pour la santé ». Journal of Consumer Research. N’oubliez pas la prochaine fois que vous utiliserez ce paquet de granola aux fruits et noix biologiques de Whole Foods. Une tasse de cette collation apparemment saine contient près de 500 calories. Aïe! Pour rester sur la bonne voie à l’épicerie, consultez ces meilleurs magasins de supermarchés.

Manger le jaune d’oeuf

Œufs pommes de terre au bacon

Le Comité consultatif sur les directives diététiques a abandonné sa recommandation de longue date de limiter le cholestérol alimentaire. Des décennies de recherche ont montré que cela n’avait que peu d’effet sur le taux de cholestérol sanguin, et les recommandations obsolètes du gouvernement n’ont fait que transmettre des messages chiffrés sur les avantages et les inconvénients de la consommation d’œufs et de crevettes. Continuez ensuite et remontez une omelette avec le jaune d’oeuf. Manger des œufs entiers est bénéfique pour votre corps car il contient des nutriments métaboliques épineux, notamment des vitamines liposolubles, des acides gras essentiels et de la choline. Une composition puissante qui attaque le mécanisme des gènes qui amène votre corps à stocker la graisse autour du foie.

Utiliser la règle de demi-assiette

Légumes rôtis

Remplissez au moins la moitié de l’assiette du déjeuner et du dîner avec des légumes. Les légumes sont riches en nutriments, riches en fibres et caloriques, ce qui en fait des outils idéaux pour perdre du poids, a déclaré Dieter Danielle Omar. « En mangeant la moitié de l’assiette de légumes avant toute chose, vous éviterez toute sensation de faim, vous mangerez moins de calories et vous vous sentirez toujours rassasié et satisfait. Continuez à manger de cette façon et les kilos disparaissent sans douleur. »

Faire diner un buffet

buffet dîner

Lorsque vous mettez des piles de nourriture sur la table, il est inévitable de trop manger. Pour éviter d’essuyer des morceaux supplémentaires, conservez les aliments sur le réchaud ou sur le comptoir et rincez-les sur les assiettes. Lorsque vous revenez dans quelques secondes, vous devez quitter la table, les gens ont tendance à considérer leur niveau de faim plus attentivement. Et servir des plats plus sains peut bien sûr aussi aider. Ces 20 meilleures recettes de tous les temps pour Zero Belly sont toutes les options que nous aimons, qui favorisent la perte de poids.

Mélanger les légumes à l’avoine

Gruau et fruits

Si l’avoine du jour au lendemain demeure un petit-déjeuner sain et à la mode, il en existe un qui fait aussi des vagues: les zoats! Le drôle de nom décrit en fait un plat très simple (mais délicieux) à base de poulet congelé, de flocons d’avoine, de lait, d’épices et de suppléments nutritionnellement emballés, tels que des noix et des fruits. Nous aimons la façon dont le plat facilite l’ajout de légumes au matin, un endroit qui existe rarement. Une autre victoire: en ajoutant du kucchini à de la farine d’avoine, vous ajoutez de la masse au bol du petit-déjeuner sans avoir besoin de davantage de céréales, ce qui vous permet finalement d’économiser des calories.

Cache tes vices

bonbons

Exclusivement, hors de la bouche? Le simple réarrangement de vos agrafes peut entraîner de sérieuses économies de calories. Une étude publiée dans Journal de marketing ont constaté que les personnes sont plus susceptibles de trop manger de petites gâteries provenant d’emballages transparents que d’opaques. Pour cette raison, de nombreux nutritionnistes suggèrent de garder les aliments indulgents dans une casserole sur une étagère haute afin que vous soyez moins susceptible de les saisir sans difficulté.

Rise & Shine

Femme qui dort réveil

Selon les scientifiques du nord-ouest, les personnes dormant tard sont définies comme celles qui se réveillent vers 10h45, consommant 248 calories de plus pendant la journée, ainsi que deux fois moins de fruits et de légumes et deux fois plus de fast food que celles ayant attaqué plus tôt. Si ces observations semblent déranger vos noctambules, essayez de régler le réveil 15 minutes plus tôt chaque jour jusqu’à ce que vous quittiez le lit dans un délai plus raisonnable.

Choisissez le saumon sauvage

Steak de saumon

On nous a tous dit que le saumon, bourré d’oméga-3 et de protéines aplatissant l’estomac, sains pour le cœur, est un excellent moyen de devenir fort, maigre et en bonne santé. Mais tous les saumons ne sont pas créés égaux. Le saumon d’élevage, généralement vendu au restaurant, peut avoir un effet inverse sur la taille. Le saumon d’élevage contient plus de 100 calories supplémentaires et presque deux fois plus de matières grasses que le saumon de poisson sauvage. De plus, il est beaucoup plus riche en graisses saturées et moins riche en oméga-3 sains pour le cœur. Lorsque vous mangez au restaurant, il vaut mieux éviter le saumon, à moins d’être totalement sûr qu’il soit sauvage.

Casser la fenêtre ouverte

Lit défait

Selon une étude publiée dans le journal, seul le fait d’exploser le climatiseur, d’ouvrir une fenêtre ou de chauffer la chaleur en hiver peut aider à attaquer la graisse gastrique pendant notre sommeil. Presse cellulaire. En effet, les températures plus froides améliorent l’efficacité de nos réserves de graisse brune – des matières grasses qui vous gardent au chaud en vous aidant à brûler les graisses stockées dans votre estomac. Après que les participants aient passé 2 heures par jour à 62,6 ° F pendant six semaines, leurs réserves de graisse brune ont augmenté.

Manger plus souvent

Filles grignotant

Les repas fréquents sont-ils votre billet pour un meilleur corps? Les experts le disent! Dans un Journal de l’Académie de nutrition et de diététique En étudiant 2 385 adultes, les chercheurs qui mangeaient moins de quatre fois par jour consommaient plus de calories et avaient un IMC plus élevé que ceux qui mangeaient au moins six fois. Les chercheurs ont remarqué que ceux qui mangeaient moins de repas consommaient la plupart de leurs calories la nuit et étaient plus susceptibles de consommer de l’alcool pendant les repas, alors que leurs homologues toujours sous forme de bouillie mangeaient des aliments plus sains et moins denses en calories. Pour que votre corps ne perde pas de poids, ne regardez pas ces protéines entre les repas.

Ne pas dormir avec la télé

Femme endormie

L’exposition de nuit n’interfère pas seulement avec les chances d’une bonne nuit de sommeil, elle peut aussi entraîner une prise de poids, selon une nouvelle étude publiée dans Journal américain d’épidémiologie. Aussi fou que cela puisse paraître, les personnes dormant dans les pièces les plus sombres étudiées avaient 21% de moins de chances que celles qui dormaient dans les pièces les plus claires. À emporter en voici une simple: Éteignez la télévision et lancez votre veilleuse.

Touchez vos sentiments

Homme déprimé

Dans une enquête menée en 2015 par Orlando Health auprès de plus d’un millier de personnes, la majorité d’entre elles ont indiqué que leur incapacité à adhérer à un régime alimentaire ou à un programme d’exercices physiques constituait leur principal obstacle au succès d’une perte de poids. Cela semble normal, mais voici le bon départ: seulement un répondant sur 10 a inscrit son bien-être psychologique dans l’équation – et c’est probablement pourquoi près de deux personnes sur trois qui ont perdu 5% de leur poids total ont fini par le récupérer. . Aïe! Pour déverrouiller la porte du succès de perte de poids et arrêter de manger émotionnellement, essayez de tenir un journal qui suit vos choix alimentaires et votre humeur actuelle. Ensuite, vous recherchez des schémas malsains qui peuvent vous aider à reconnaître les liens émotionnels spécifiques que vous avez avec la nourriture. Lorsque vous êtes plus conscient de ces composés, il devient plus facile d’adopter des habitudes alimentaires plus saines. Allez-vous toujours vers quelque chose de sucré lorsque vous stressez ou que vous consommez des frites lorsque vous êtes triste? Au lieu de cela, essayez des moyens plus productifs de faire face, tels que faire une promenade rapide ou parler d’un ami.

Étalez vos protéines

Sources de protéines

Les experts en régime recommandent environ un gramme de protéines par kilogramme de poids corporel pour favoriser la croissance musculaire et la perte de poids. Donc, si c’est ce que vous mangez tous les jours, votre corps va rêver, n’est-ce pas? Malheureusement, c’est plus que ça. Selon des chercheurs de l’Université du Texas, le moment où vous utilisez la protéine peut produire ou détruire la quantité de masse musculaire que vous avez préparée. Si vous êtes comme la plupart des Américains, vous mangez probablement peu ou pas de protéines au petit-déjeuner, des protéines pour le déjeuner et la majeure partie de votre consommation quotidienne au dîner, comme l’ont découvert des scientifiques, n’est pas idéale pour la synthèse musculaire. Heureusement, amis de remise en forme, la solution est simple: vous distribuez votre apport en protéines de manière uniforme tout au long de la journée. Les chercheurs ont découvert que la synthèse protéique était 25% plus élevée chez ceux qui avaient suivi cette astuce que chez ceux qui avaient mangé la majorité des nutriments après le coucher du soleil. Pour remarquer et commencer à maigrir, essayez l’une de ces 35 meilleures recettes de poulet pour perdre du poids!

Retarder la consommation

Couple avec du vin

Manger à l’extérieur peut tuer votre perte de poids durement gagnée et elle peut aussi être trop élevée. Pour garder vos meilleurs objectifs, commandez le verre de vin ou un cocktail vers la fin du repas. De cette façon, la douceur peut sembler être un dessert hypocalorique. De plus, vos inhibitions ne seront pas ralenties avant le repas, ce qui peut vous demander de commander un plat malsain au menu.

Faire une liste

Femme avec journal

Imaginez-vous écrire une épicerie avant d’aller au magasin, est-ce une perte de temps? En fin de compte, cela pourrait être la clé pour enfin perdre du poids. FR Journal de l’éducation nutritionnelle et du comportement Des études menées par plus de 1 300 personnes ont révélé que les clients qui écrivaient régulièrement des listes d’épicerie achetaient également des aliments plus sains et avaient un IMC inférieur à ceux qui ne portaient pas de crayon avant de partir pour le magasin. Les chercheurs ont émis l’hypothèse que les listes de courses nous gardent organisés, ce qui nous aide à tirer des achats d’impulsions dérivés du régime alimentaire (bonjour, bonbons). Avant de vous rendre au supermarché pour faire le plein, prenez quelques minutes pour entretenir votre cuisine, puis écrivez une liste. Assurez-vous de l’organiser par catégorie pour éviter de zigzaguer partout; Au fur et à mesure que vous augmentez vos chances, vous passerez à côté d’acquérir des friandises tentantes qui permettront de suivre le succès de votre perte de poids.

Fixer une date de formation

Formation de couple

Une récemment JAMA médecine interne Des études portant sur près de 4 000 couples ont montré que les personnes sont plus enclines à adopter des habitudes saines lorsqu’elles marchent avec un partenaire. Invitez votre miel un samedi matin, puis conduisez ensemble sous la douche – sachant que vous avez quelque chose de chaud à attendre par la suite, cela devrait servir de motivation supplémentaire. Et faites un suivi avec certaines des meilleures protéines du pénis.

Nettoyez votre goût

Feuilles de menthe

Vos problèmes de vérification des portions vous empêchent-ils de réduire les seins de l’homme? Arrêtez de revenir en quelques secondes en prenant une boîte de pièces. Les gens aspirent à l’autre gâteau ou à l’aide du macaroni au fromage, car le goût du premier reste encore. Pour nettoyer votre palais, maintenez les menthes ou les bandelettes de respiration en place et appuyez dessus lorsque vient le temps d’arrêter le nez. Non seulement cela détachera la saveur séduisante de votre langue, cela gardera également votre bouche occupée et agira comme une distraction. Boire de l’eau ou du thé est aussi une tactique utile.

Choisissez pour la graisse

yaourt aux céréales

Un rapport du Credit Suisse Research Institute montre que de plus en plus d’entre nous choisissent des aliments bien corsés plutôt que de la mousse, des bougies, des produits sans gras ou d’autres moniteurs modernes de maigreur. Et bien que de nombreuses organisations de santé telles que l’American Heart Association recommandent toujours de réduire les graisses saturées en particulier, cette tendance pourrait constituer une rébellion saine contre le credo de plusieurs décennies, selon des études récentes. En fait, selon une étude menée en 2015 sur 26 930 personnes dans le monde, l’incidence de diabète est la plus faible parmi les personnes qui consomment beaucoup de produits laitiers gras. Journal américain de nutrition clinique. Cependant, ceux qui consommaient beaucoup de produits laitiers faibles en gras avaient la plus forte incidence. Alors, quel est le meilleur moyen de rejoindre la révolution complète? Mange ça, pas ça! A sondé certains des meilleurs nutritionnistes du pays et a demandé leurs brûleurs de graisse préférés. Découvrez ce qu’ils ont dit dans notre rapport exclusif sur les 20 meilleures graisses grasses pour perdre du poids.

… et éliminer les glucides vides

rationnée

Et il parle de manger un danger à part entière, une revue révolutionnaire publiée dans PLOS One Ils ont découvert que s’agissant de réduire le risque cardiovasculaire et de favoriser une perte de poids rapide, les régimes faibles en glucides sont supérieurs aux régimes mathématiques. Vous ne pouvez pas imaginer m’engager dans un style de vie à faible teneur en glucides? Commencez par éliminer les sources vides de glucides de votre alimentation, tels que le pain blanc, les desserts et les boissons sucrées.

Catch More Zzzs

Femme endormie

Vous recherchez le moyen le plus simple de perdre du poids? Prenez votre pyjama tôt et enregistrez quelques zzz supplémentaires! Selon les chercheurs de la revue appétitEn gardant les yeux fermés pendant huit heures et demie chaque nuit, vous éviterez 62% de vos déchets et réduirez de 14% votre appétit général! Les chercheurs de la Mayo Clinic ont observé des résultats similaires: dans cette étude, les adultes dormant une heure et 20 minutes de moins que le groupe témoin utilisaient en moyenne 549 calories supplémentaires par jour. Il y a plus de calories que vous en trouvez dans un Big Mac!

Stores ouverts

fenêtre soleil

Au lieu d’aller à la cafetière lorsque l’alarme s’éteint, ouvrez tous les stores! Une étude en PLOS One ont constaté que lorsque les femmes en surpoids étaient exposées pendant au moins 45 minutes demain (entre 6 h et 9 h) pendant 3 semaines, il en résultait une réduction de la graisse corporelle et de l’appétit. Les scientifiques pensent que c’est parce que le soleil du matin aide à synchroniser votre métabolisme pour brûler les graisses plus efficacement. Pour brûler plus de calories en toute simplicité, consultez ces 55 meilleurs moyens d’augmenter votre métabolisme.

Utiliser l’auto-achat

Même vérifier

Est-ce que votre obsession avec Reese et Pringles vous empêche de perdre du poids? Vous ne pouvez pas utiliser les kiosques libre-service de l’épicerie. Expliquons-nous: selon un sondage réalisé par IHL Consulting Group, les achats impulsifs ont doublé de 32,1% pour les femmes et de 16,7% pour les hommes lorsqu’ils ont numérisé leurs articles et passé leur carte de crédit par eux-mêmes. Bien que tous les achats impulsifs ne nuisent pas à l’estomac, 80% de bonbons et 61% des achats de sel ne sont pas planifiés.

Repoussez le petit déjeuner

Smoothie vert

Au lieu de manger votre petit-déjeuner à la maison, mangez au bureau quelques heures plus tard que d’habitude. Réduire votre premier repas de la journée réduit naturellement la « fenêtre de consommation » – le nombre d’heures que vous passez chaque jour avec des pâturages. Pourquoi est-ce bénéfique? Selon une étude publiée dans le journal, vous pouvez perdre du poids même si vous mangez plus de nourriture toute la journée. Métabolisme cellulaire trouvé. En outre, un régime alimentaire limité dans le temps réduisait le poids corporel de 20% et empêchait le gain de poids supplémentaire.

Changer de nouille

Zoodles au pesto

L’Américain moyen consomme 15,5 livres de pâtes chaque année – et la plupart sont des produits blancs raffinés. Quel est le fil avec? Ce type de nouille ne contient presque plus de fibres et de protéines, deux nutriments essentiels à la perte de poids. Pour augmenter la quantité de fibres qui comblent votre ventre et les protéines qui font faim, choisissez des nouilles à base de haricots telles que des coquilles de pois chiches Banza (2 oz., 190 calories, 8 grammes de fibres, 14 grammes de protéines) ou explorez les pâtes de pâtes alimentaires à base de haricots noirs asiatiques (2 oz. ., 180 calories, 12 grammes de fibres et 25 grammes de protéines). Alternativement, préparez un lot de zoodles ou de vermicassés spiralés à l’aide de ces recettes de spiralis.

Ajouter l’huile de coco au riz

Riz sauvage

Bonne nouvelle pour les amateurs de glucides: les chercheurs ont découvert un moyen simple de réduire de 60% le coût d’un bol de riz! Et la meilleure partie est que vous n’avez pas besoin d’un laboratoire sophistiqué ou d’un doctorat. faire le plat étroit. Comment fouetter: Ajoutez une cuillère à thé d’huile de noix de coco et une demi-tasse de riz blanc non enrichi dans une casserole d’eau bouillante. Faites-le bouillir pendant environ 40 minutes, laissez-le au réfrigérateur pendant 12 heures et dégustez le riz froid ou chaud. Comment un simple hack de cuisine ajoute-t-il des matières grasses sans réduire les calories? Lorsque le riz commence à refroidir, les molécules de glucose forment des liaisons étroites appelées «amidon résistant». Comme son nom l’indique, ce type d’amidon résiste à la digestion, ce qui signifie que le corps est incapable d’absorber autant de calories ou autant de glucose (un nutriment stocké sous forme de graisse s’il n’est pas brûlé) de chaque molécule. Même si vous pouvez hésiter à ajouter l’huile ordinaire dans le pot, cela joue en réalité un rôle important dans le processus. Pendant la cuisson du riz, les molécules de graisse pénètrent dans le riz et constituent une barrière digestive supplémentaire. Mieux encore, l’équipe de recherche a constaté que le fait de chauffer le riz ne modifiait pas les niveaux d’amidon résistant (comme c’est le cas pour les pâtes et les pommes de terre), et considère certainement cette calorie réduisant considérablement le hachoir de cuisson pour obtenir des résidus.

Manger avec un gars

Amis en train de manger

Voulez-vous suivre votre régime en mangeant au restaurant? Laissez votre femme à la maison, les amis. Étrange, mais vrai: lorsque les hommes mangent avec des femmes, ils en consomment jusqu’à 93% de plus, selon des chercheurs de l’Université Cornell, chercheurs à l’Université Cornell. « Ces résultats suggèrent que les hommes ont tendance à trop manger pour se montrer », explique l’auteur de l’étude, Kevin Kniffin. « Au lieu d’un facteur de force, c’est un régime à manger. » Les femmes, cependant, mangeaient la même quantité de nourriture, peu importe avec qui elles rompaient le pain.

Obtenez un copain de formation

Les femmes sur le yoga

Selon l’American College of Sports Medicine, les gens s’entraînent en moyenne 34 minutes de plus avec un ami que lorsqu’ils s’entraînent seuls. Et plus vous transpirez, plus vite vous atteignez vos objectifs! Vous cherchez un moyen sain de vous reconstituer après votre séance de perte de poids? Préparez un shake protéiné rapide et délicieux pour une nutrition à emporter.

Gardez les protéines sous la main

Femme mange des noix

Dans le passé, nous avons remarqué que tout était emballé avec des protéines – du pain au beurre de noix en passant par le lait. Bien que vous n’ayez pas à vous charger d’aliments d’affranchissement étranges pour augmenter votre consommation de nutriments, si vous essayez de perdre quelques kilos, c’est une bonne idée de conserver des collations riches en protéines. En mangeant ces aliments, vous évitez de manger des calories lorsque vous avez faim.

Manger plus de fibres

baies

Au lieu de vous priver de toutes vos générations préférées ou de compter soigneusement les calories pour libérer une taille, vous n’utilisez que 30 grammes de fibres par jour. Les chercheurs de l’Université de Massachusetts Medical School ont découvert que cette méthode simple et sans problème permet de brûler des pertes de poids et d’améliorer la santé, ainsi que des méthodes de régime plus complexes. « Très peu de personnes atteignent les objectifs recommandés », a déclaré le chercheur principal Yunsheng Ma, MD, PhD, ajoutant que « compter les gens pour réduire cela ou le réduire est tout simplement trop difficile à faire ». Mais demandez aux gens de se concentrer sur la consommation de plus d’un nutriment particulier, au lieu d’éliminer certaines choses de leur régime alimentaire, afin d’aider les gens à atteindre leurs objectifs de poids, explique-t-il. Vous souhaitez essayer la stratégie de régime? Incorporez des aliments riches en fibres afin de perdre du poids dans vos recettes préférées et commencez à perdre du poids!

Prendre une collation de minuit

Petites carottes

Même si vous essayez de réduire votre temps de manger, vous ne devriez pas dormir dans votre faim. En fait, vous pouvez vous coucher avec un estomac spacieux qui rend l’endormissement plus difficile et vous laisse vorace le lendemain. Et obtenez ceci: Manger le bon type de nourriture au coucher peut effectivement augmenter votre métabolisme et aider à la perte de poids, a expliqué Cassie Bjork, diététicienne. « La bonne collation peut vous aider à garder votre glycémie stable, de sorte que le glucagon, une hormone qui brûle les graisses, puisse faire son travail. Je vous suggère d’associer un carbone naturel à une graisse saine. Des tranches de pomme et du beurre d’amande, des baies à la crème épaisse et des carottes guacamole tout à la facture.  »

Incorporer l’huile de noix de coco

noix de coco

Qu’est-ce qui sent les vacances exotiques et peut rétrécir votre taille plus rapidement que votre cours de Zumba préféré? Vous l’avez: l’huile de coco. Une étude sur les participants obèses publiée dans pharmacologie constaté que seulement deux cuillères à soupe par jour réduisaient le tour de taille. Mais les avantages pour la santé de l’huile de coco font toujours l’objet de discussions: l’huile de coco est riche en graisses saturées. Mais ce n’est pas nécessairement une mauvaise chose. Il se présente sous la forme de triglycérides à chaîne moyenne (MCT), qui ne sont pas traités dans l’organisme de la même manière que les triglycérides à longue chaîne (LCT). Une étude publiée dans Journal international de l’obésité et des troubles métaboliques associés ont constaté que lorsque MCT remplaçait la LCT dans le régime alimentaire des femmes obèses, elles étaient moins susceptibles de perdre du poids.

En outre, le point de fumée élevé rend l’huile de noix de coco pour à peu près tous les plats, des œufs aux sautés. Et dans environ 117 calories par cuillère à soupe, elle est proche de celle de l’huile d’olive – assurez-vous simplement de conserver également de l’huile d’olive riche en antioxydants dans votre rotation de cuisson.

Blottir avec votre chéri

Couple au lit

Pas parce que vous aviez besoin d’une autre raison pour tomber amoureux, passer en contrebande avec votre petite amie, l’embrasser ou l’attraper. Les chercheurs de la Harvard Medical School ont constaté que toutes ces choses peuvent aider à perdre du poids. Comment? Les émotions de Lovey Dovey provoquent une augmentation du niveau d’hormone oxytocine, ce qui réduit l’appétit.

Profitez de votre cuisine

Femme, cuisine, dans cuisine

Même si vous pensez peut-être qu’une volonté forte est nécessaire pour surmonter l’aveu en temps perdu, les experts affirment que votre succès dépend davantage de votre environnement alimentaire que de toute autre chose. « Si vous vous ennuyez et qu’il n’y a rien d’autre que des aliments sains chez vous, vous ne choisirez probablement pas de les manger sauf si vous avez vraiment faim », déclare Jennifer Neily, MS, RDN de Neily on Nutrition. Heather Mangieri, RDN est d’accord et ajoute: « Vous ne pouvez pas manger ce qui n’est pas là, alors assurez-vous que lorsque vous ouvrez le panache, vous n’êtes pas tenté par le sucré, des aliments salés et gras que la plupart des gens choisissent quand ils mangent «juste pour manger». Au lieu de cela, placez le réfrigérateur avec des tranches de légumes frais et des aliments entiers sains qu’il sera plus facile de passer si vous n’avez pas très faim.

Lumières tamisées

Couple en train de dîner

Avoir du mal à manger des portions de taille raisonnable? Essayez de tamiser les lumières et de jouer de la musique douce. Selon une étude publiée dans Rapports psychologiques, un éclairage tamisé et de la musique nous amènent à manger moins et à apprécier davantage la nourriture. C’est ce que nous appelons un gagnant-gagnant.

Évaluez votre disque

Assiette vide

La plupart des gens pensent que les protéines ou la viande sont le principal événement du repas, mais cela ne devrait pas être le cas. « Mettez de délicieux légumes à l’avant et au milieu des assiettes pour le déjeuner et le dîner, accompagnés de protéines et de grains entiers », a déclaré Dieter Cheryl Forberg. En rajustant l’assiette, vous consommerez automatiquement moins de calories et consommerez plus de vitamines et de nutriments bénéfiques pour la santé.

Sortez votre iPhone

Prend une photo de nourriture

Même si vous réapprovisionnez des produits, des protéines maigres et des grains entiers, selon British Journal of Nutrition Les résultats, lorsque vous pensez à la qualité de votre régime alimentaire, vous oublierez probablement tous les aliments malsains qui se retrouvent également dans votre bouche. Les gens ont tendance à exagérer les bons aliments qu’ils mangent et à sous-estimer les mauvaises choses, explique Kentaro Murakami, auteur de l’étude, doctorant à l’Université japonaise de la préfecture de Shiga. Bien que ce ne soit pas nécessairement intentionnel, c’est probablement l’une des raisons pour lesquelles il est si difficile de perdre du poids. Par exemple, vous pouvez prendre une poignée de bonbons sur le bureau d’un collègue ou un échantillon au centre commercial, puis l’oublier. Notre conseil: pour obtenir un aperçu plus précis de votre alimentation, tenez un livre des aliments détaillé sur votre téléphone. Oui, cela signifie que vous devez également inclure l’échantillon de ce plat. Que vous preniez des photos ou que vous teniez un journal écrit, tout allait bien, les deux tactiques fonctionneraient. Plus les personnes à la diète gardées dans les registres des aliments au cours des 30 derniers mois, plus elles perdaient de poids, selon une étude réalisée en American Journal of Preventive Medicine trouvé.

Ajoutez votre régime

suppléments

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!

Offrez-vous du chocolat noir

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. Veillez simplement à atteindre un bar avec au moins 70% de cacao et à vous éloigner des aliments « alcalins », qui ont une teneur en flavonoïdes considérablement réduite.

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.

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.

Don’t Try to Outrun a Bad Diet

Woman running

« Mange tror at de kan spise det de vil ha så lenge de trener. Men sannheten er at hvis du ønsker å miste eller opprettholde vekten, er det du legger inn i kroppen din viktigere enn å slå på treningsstudioet. 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.

Stock Up On the Right Proteins

kyllingbryst

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.

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!

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.

Choose Plain Yogurt

Yaourt Naturel

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.

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.

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.

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.

Cut Carbs at the Right Time

Femme, regarder, dans, réfrigérateur, tard, soir

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.

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.

Pick Red Fruits

Vannmelon

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.

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!

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!

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. The results? Those who imagined eating lots of M&Ms ended up gobbling down the least!

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.

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.”

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. Mat. 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.”

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. Une étude publiée dans European Journal of Clinical Nutrition found that noshing on Kamut reduces cholesterol, blood sugar, and cytokines (which cause inflammation throughout the body).

Brew Green Tea

Thé vert

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.

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 7 jours de thé au ventre plat tells us in How To Lose 10 Pounds Fast.

Eat Almonds Before a Workout

amandes

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.

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.

Spice Things Up

krydder

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.

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.

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.”

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.

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.

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.

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!”

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).”

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

Nourriture sans gluten

“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. Det er fordi de tar hensyn til matvalgene sine og spiser mer ekte matvarer og mindre enkle karbohydrater. Glutenfri merket emballert mat pleier å ha flere kalorier og ekstra fett eller sukker for ekstra smak.  »

Chug Two Glasses

Femme buvant de l'eau

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.

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.”

Read The Ingredient List

Reading grocery store label

« Tallene på ernæringspanelet er ikke den viktigste delen av et matprodukt. Du må se på ingredienslisten også. 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.

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 forme.

Avoid Fad Diets

Juices

« Fad dietter og måltid erstatning shakes er ikke svaret på bærekraftig vekttap eller bedre helse. Jo, du kan gjøre noe drastisk for å miste 20 pund i en måned, men sjansene er at disse handlingene ikke er bærekraftige. 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.

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.”

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.

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.

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.

Meal Prep

Préparation des repas

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.

Manage Stress

Femme lisant dans une salle de bain

A study in the Journal américain d’épidémiologie 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.

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.

Chew Your Food Thoroughly

Breakfast

Une étude publiée dans Journal américain de nutrition clinique 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.

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!”

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. FR 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.

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.

Skip Almond Milk

Glass of milk

“I wish people knew that almond milk is no nutritional match to cow’s milk. I tillegg til å være en stor kilde til kalsium og kalium, har en kopp kumelk melk åtte gram protein, som er omtrent det samme som et helt egg. Almond melk har bare 1,5 gram protein og kan ha tilsatt sukker når folk kjøper smaksatte eller søte versjoner. 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.

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.”

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! nouvelles. “If you don’t love the song you’re not going to work your hardest.”

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.

Find Out What Works for You

Woman outside

« Jeg skulle ønske folk visste at det ikke finnes noen størrelse-passer-alt kosthold som fungerer for alle. Enkeltpersoner har forskjellige matinnstillinger, spisevaner, tidsplaner, kroppstyper, tidligere erfaringer og hindringer. Stopp å falle for restriktive diett planer, Amerika! 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.

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. C’est un gagnant-gagnant!

Experiment With a Standing Desk

Homme travaillant au bureau debout

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.

Go Big For Breakfast…

Breakfast

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 obésité 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.

…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.

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. Pourquoi demandez-vous? 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.

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. Une étude publiée dans 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.

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. Selon une étude publiée dans Journal of the American College of Nutrition, participants who ate just 5 grams of pectin experienced more satiety.

Befriend Beans

Black beans

Les prières peuvent aider à augmenter le sentiment de plénitude et à contrôler la glycémie, ce qui en fait un excellent allié dans la bataille pour la perte de poids. 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.

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.

Make Fewer Decisions

Femme, pensée

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.

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.

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. Dans une étude de 68 études cliniques et études, des chercheurs néo-zélandais ont rapporté British Medical Journal L’augmentation de l’apport en sucre signifiait augmenter le poids corporel tout en réduisant le sucre qui le faisait diminuer. Additional research has shown that cutting back on the granular stuff is one of the fastest ways to lose weight.

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.

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.

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!

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 Le journal américain de la nutrition clinique, 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.

Give Meatless Monday a Shot

Légumes grillés

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.

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.

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.

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. Besoin d’une preuve? A study in Journal de nutrition found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. Quoi de plus? Unsaturated fats, such as those found in avocados, have been linked to preventing the storage of belly fat.

Buy Berries

fraises

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.

Host a Melon Banquet

Vannmelon

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.

Add Some Apple Cider Vinegar

Apple cider vinegar

Selon une étude publiée dans Bioscience, biotechnologie et biochimie , la consommation quotidienne de vinaigre de cidre de pomme peut entraîner une perte de poids, une réduction du tissu adipeux, un tour de taille et des triglycérides dans le sang. 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.

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. Pour contrôler les insectes qui empêchent la formation de graisse, vous devez manger une variété d’aliments qui soutiennent leurs homologues en bonne santé – ceux que l’on trouve dans le régime minceur. Examples of probiotic-rich foods that help you lose weight by aiding digestion include kimchi, kombucha, bone broth, and kefir.

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

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.

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 obésité, 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.”

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!

Hop on a Trampoline

"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 i tillegg til 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.

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!

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 et exercise.

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.

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!

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.

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.

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 antioxydants 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.

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.

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. Quoi de plus? A study published in Journal de nutrition 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!

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.

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.

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.

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.

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.

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.

LOL

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 Journal international de l’obésité, 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.

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!

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 Journal international de l’obésité 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!

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.

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. Quoi de plus? 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.

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.

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.

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.

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.

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. Quoi de plus? Eating garlic can help boost your immune system, help ward off heart disease, fight inflammation, increase memory retention, and lower blood pressure.

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.

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. Quoi de plus? 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.

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.

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.

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.

Snack on Stone Fruits

Fersken

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.

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.

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.

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.

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 Lettres de biologie 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.

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.

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. Selon une étude de 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.

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.

Fill Up on Folate

"papaya"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. Quoi de plus? 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.

Try Tart Cherries

kirsebær

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. Besoin d’une preuve? 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.

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.

Eat Beets Before a Workout

"beets""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.

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 appétit 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.

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.

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!

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.

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.

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.

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.

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.

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] jour. 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.

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.

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.

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.

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.

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,” Smoothies Zéro Ventre 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.

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.

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.

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.

Go Gardening

grønnsaker

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.

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.

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.

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. « Høy intensitetsintervalltrening er når du utfører en øvelse på eller nær din maksimale evne for en kort periode, og ta en kort pause og gjør det igjen. 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. For å bruke HIIT til å krympe magen din, gjør treningsøktene som engasjerer kjernen din, som magesmerter eller broer. « Ved å utføre kjerneøkter med en HIIT-plan, kan du forbrenne kalorier og bygge muskler samtidig, » legger Alex til. « Dette kan være en fin måte å flate den magen når du ikke har for mye tid til å trene. »

Muscle Up

Haltérophilie féminine

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. Si vous ne pouvez conserver que cinq livres de muscle et le maintenir, vous brûlerez l’équivalent calorique de trois livres de graisse en un an et serez encore plus près de la réalisation du corps maigre que vous avez toujours souhaité.

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. Pourquoi demandez-vous? 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.

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.”

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. Quoi de plus? Most goji teas are mixed with green tea, making the beverage a weight loss double whammy.

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.

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.

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.

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.

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!

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