Incorporating these healthy, slimming foods into your diet can help your body burn more calories, feel full for longer, and avoid weight gain.
Artichokes are incredibly filling—in fact, they are one of the highest-fiber vegetables, says Sass. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. Pumpkin is packed with filling fiber (containing more than 20% of the daily recommended amount per serving) as well as potassium, vitamin B, and beta-carotene. At my company holiday party last week, an old business buddy came up to me scratching his head. What really works are making little lifestyle tweaks—simple moves that help you slash calories, boost nutrition and build a healthy foundation.
We know you love your Jessica Jones marathons, but it’s important you enjoy your meals sitting at your kitchen table—not in front of the television.
Dieters and ETNT staffers alike fell head over heels for green tea this year—and it’s easy to see why: The brew, the cornerstone of The 7-Day Flat-Belly Tea Cleanse, is packed with compounds called catechins, belly-fat crusaders that blast belly fat by revving the metabolism, increasing the release of fat from fat cells, and then speeding up the liver’s fat burning capacity.
According to Carolyn Brown, MS RD of Foodtrainers, the bigger your plate, the bigger your meal. You know that hitting the recommended five to nine daily servings of fruits and veggies can make it easier to slim down, but that doesn’t make it any easier to accomplish. Zero Belly Diet test panelist Bryan Wilson, a 29-year-old accountant, lost 19 pounds and an astounding 6 inches from his waist in just six weeks on the diet, and he attributes his success to the Zero Belly shake recipes in the program. This year’s Dietary Guidelines Advisory Committee dropped their longstanding recommendation that we should limit dietary cholesterol.
We’ve all been told that salmon, packed with heart-healthy omega-3s and belly-flattening protein, is a great way to get strong, lean and healthy. Simply blasting the air conditioner or turning down the heat in winter may help attack belly fat while we sleep, according to a study published in the journal Diabetes. In a 2015 Orlando Health survey of more than a thousand respondents, the majority cited their inability to stay consistent with a diet or exercise plan as their primary barriers to weight loss success. Diet experts say we need about one gram of protein per kilogram of body weight to aid muscle growth and weight loss, so if that’s what you’re eating each day, you’re bound to get the body of your dreams, right? A recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits like exercise when they team up with their partner.
A new report from the Credit Suisse Research Institute found that more and more of us are choosing whole-fat foods over skim, lite, fat-free or other modern monikers of leanness.
And speaking of eating full-fat fare, a cutting-edge review published this year in PLOS One discovered that when to comes to reducing cardiovascular risk and promoting rapid weight loss, low-carb diets are superior to low-fat diets. Instead of dragging yourself through the dark to the coffee pot when your alarm goes off, open all the blinds! Instead of eating breakfast at home, eat at your desk a few hours later than you typically do. The average American consumes 20 pounds of pasta each year—and most of it is the refined white stuff. Good news carb lovers, this year scientists discovered an easy way to slim down any bowl of rice by as much as 60 percent! People exercise for an average of 34 minutes longer with a friend than they do when they hit the gym solo, according to the American College of Sports Medicine. 2015 was the year of extra protein-packed everything—breads, nut butter, milk, you name it. Instead of depriving yourself of all your favorite indulgences or meticulously counting calories to drop a size, simply consume at least 30 grams of fiber daily. We know we already told you to reduce your eating window, but that doesn’t change the fact that you should snack on something before bed if you happen to get hungry. What smells like an exotic vacation and can shrink your waist faster than your favorite Zumba class? Not like you needed another reason to fall in love, snuggle up with your sweetie, kiss or get it on, but earlier this year, Harvard Medical School researchers said that all of those things can aid weight loss.
Though you may think that strong willpower is a necessary trait to overcome down-time grazing, experts say that your success is more dependent on your food environment than anything else. Most people think of their protein or meat, as their meal’s main event, but it’s time to change the way you think. Sure, you eat produce, proteins and whole grains but, according to British Journal of Nutrition findings, when you think about the quality of your diet, you’re likely forgetting about all the unhealthy food that also finds its way to your mouth, too. How would you like to take all the great weight-loss results you’ve just read about—and double them?
Recent research published in the journal PLOS ONE found that getting direct sunlight exposure between the hours of 8:00 am and noon reduced your risk of weight gain regardless of activity level, caloric intake, or even age. Do you consider products from specialty supermarkets to be healthier than those from other grocery stores? Bad diet decisions are often made when you’re starving and have nothing healthy to eat in your kitchen. See the Terms of Service and Privacy Policy (Your California Privacy Rights) for more information. And it's low in calories but naturally sweet, making it the perfect ingredient for guilt-free baked goods. They contain a chemical compound called capsaicin that can increase your body's ability to burn fat (as much as 90 extra calories following a meal), and are also a good source of vitamin C.
In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session (or 180 minutes a week), lost 2 more pounds than the non tea-drinking exercisers.
Aid your slim down efforts by opting for whole-grain bread over white and preparing your sandwich “open-faced” style—the fancy name for kicking the top piece of bread to the curb.
Decades of research have shown that it has little effect on blood cholesterol levels, and the government's outdated recommendations have done little more than send scrambled messages about the pros and cons of eating eggs and shrimp. Vegetables are nutrient-dense, high in satiating fiber, and low in calories, making then ideal weight loss tools, says registered dietitian Danielle Omar. Simply reorganizing your pantry's “top hits” could translate into serious calorie savings. You’re already a stunner–you don’t need extra beauty sleep–and the extra hours can make it difficult to get rid of that fat belly. As crazy as it may seem, study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms.
Sounds normal, but here’s the kicker: Only 1 in 10 of the survey respondents noted their psychological well-being as part of the equation—and it’s likely why nearly two out of three people who lose five percent of their total weight gain it all back.
To stay on track with your better-body goals, kill two birds with one stone by ordering your glass of wine or cocktail near the end of your meal. Invite your honey to go on a Saturday morning run and then hit the showers together—knowing you have something steamy to look forward to afterward should serve as some additional motivation. And while many health organizations like the American Heart Association still want us to cut down on fat—particularly saturated fat—this full-fat trend may be a healthy rebellion against those decades-old credos, according to recent studies. Studies show that people who get direct exposure to sunlight in the mornings between 8 am and noon reduce their risk of weight gain, regardless of how much they eat. Pushing back your first meal of the day naturally reduces your “eating window”—the number of hours you spend each day grazing. While you don’t need to load up on weird frankenfoods to amp up your intake of the nutrient, if you’re trying to drop a few pounds it’s wise to keep some high protein snacks on hand so you don't eat something high-calorie everytime hunger strikes. This simple, no-fuss method fuels weight loss and improves health just as effectively as more complex diet approaches, University of Massachusetts Medical School researchers discovered this year. People tend to exaggerate the good foods they eat and underestimate the bad stuff, says study author, Kentaro Murakami, Ph.D. That’s what happens when you supplement your diet with a combination of vitamin D and calcium, according to a recent Nutrition Journal study. A study among women with normal weight obesity (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 believe that the sunlight synchronizes your metabolism and undercuts your fat-storage genes.


Ward off diet-derailing decisions by stocking up on frozen, deveined shrimp—one of Insanity trainer Shaun T’s go-to proteins. To curb your appetite before a meal, Sass suggests enjoying the veggie as a pre-dinner appetizer: try them in a refreshing salad with edamame and asparagus, or make homemade salsa with artichoke hearts, tomatoes, olives, and red onions. Carolyn Brown, MS RD of Foodtrainers told us that not only do the commercials for unhealthy food and drink increase our craving for junk but because TV is so distracting, it also makes it harder to notice how full we’re becoming until we’ve scarfed down too much. While smaller plates make food servings appear significantly larger, larger plates make food appear smaller, which can lead to overeating.
Most successful losers have just a couple of go-to breakfasts or snacks, says registered dietitian Lauren Slayton.
A study in the journal Obesity found that when food is served family-style, people consume 35 percent more over the course of their meal.
The funny sounding name actually describes a very straightforward (but delicious) dish made from shredded fiber-filled zucchini, oatmeal, milk, spices and nutrient-packed add-ins like nuts and fruit.
A study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones.
Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly. In a recent Journal of the Academy of Nutrition and Dietetics study of 2,385 adults, research participants who ate less than four times a day consumed more calories and had a higher BMI than those who sat down to eat at least six times.
According to University of Texas researchers, when you consume your protein can make or break how much lean muscle mass you’re able to pack on. And speaking of getting frisky, be sure to check out these 30 Best Proteins for Your Penis. People often yearn for that second cookie or that second helping of mac and cheese because the taste of the first is still lingering.
In fact, people who eat a lot of high-fat dairy products actually have the lowest incidence of diabetes, according to a 2015 study of 26,930 people in the American Journal of Clinical Nutrition. Start by eliminating empty sources of carbs from your diet like white bread, cookies and sugary drinks. According to researchers, getting eight and a half hours of shut-eye each night can drop cravings for junk food a whopping 62 percent and decrease overall appetite by 14 percent!
Researchers think it’s because the morning sun helps to synchronize your metabolism so you burn fat more efficiently. This type of noodle is almost completely void of fiber and protein, two vital nutrients for weight loss. Strange but true: When men dine with women, they eat up to 93 percent more, according to researchers at Cornell University. A study of 30 men in the journal Pharmacology found that just 2 tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month. Lovey-dovey feelings cause levels of the hormone oxytocin to increase, which in turn, decreases appetite. Most people don’t have the urge to eat celery sticks because they have nothing else going on. According to a study published in Psychological Reports, soft lighting and music leads noshers to eat less and enjoy their food more. By simply rearranging your plate you’ll automatically consume fewer calories and take in more health-protective vitamins and nutrients.
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! Researchers say it has to do with the flavonoids, heart-healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties. If you answered yes to either of these questions, you could be derailing your weight loss efforts.
Once you throw it on the stove, it’s ready to eat in just a minute or two, and it’s a great source of lean, low-cal protein. It contains carotenoids, a plant pigment that fights wrinkles and helps protect skin from signs of aging. But what diet peddlers won’t tell you is that the true measure of a diet isn’t how you look hours or days later. Science agrees with Brown: A recent study in the American Journal of Clinical Nutrition found that paying attention while eating can aid weight loss efforts while distracted eating can lead to a long-term increase in food consumption. Make the most of the benefits from tea with The 7-Day Flat-Belly Tea Cleanse, by food journalist Kelly Choi and the editors of Eat This, Not That! If losing some bread leaves your tummy rumbling, beef up your meal by munching on a cup of baby carrots or sugar snap peas.
In one study, campers who were given larger bowls served themselves and consumed 16 percent more cereal than those given smaller bowls.
You’re more likely to grab fruits and veggies over less healthy options if they’re ready to eat and in plain site. Keep eating this way and the pounds will painlessly melt away." For more stupid-easy weight loss hacks, check out these55 Best-Ever Ways to Boost Your Metabolism!
We love how the dish makes it easy to add veggies to your morning meal—somewhere it’s rarely found. For this reason, many nutritionists we work with suggest keeping indulgent foods in the pantry on a high shelf so you’re less apt to mindlessly grab them. If these findings sound troubling but you’re so not a morning person, set your alarm clock 15 minutes earlier each day until you’re getting out of bed at a more reasonable hour. Participants spent a few weeks sleeping in bedrooms with varyingtemperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees.
The scientists noticed that those who ate fewer meals consumed most of their calories at night and were more apt to drink alcohol with their meals while their ever-grazing counterparts tended to eat healthier, less calorically-dense foods. To unlock the door to weight loss success and stop emotional eating, try keeping a journal that tracks your food choices and current mood. If you’re like most Americans, you likely consume little to no protein for breakfast, a bit of protein at lunch and the bulk of your daily intake during dinner—which the researchers discovered isn’t ideal for muscle synthesis.
This year, a Journal of Nutrition Education and Behavior study of more than more than 1,300 people discovered that shoppers who regularly made grocery lists also purchased healthier foods and had lower BMIs than those who didn’t put pen to paper before heading to the store. To cleanse your palate, keep mints or breath strips on hand and pop them when it’s time to quit noshing.
Those who ate a lot of low-fat dairy products, on the other hand, had the highest incidence.
Mayo Clinic researchers note similar findings: In their study, adults who slept an hour and twenty minutes less than a control group consumed an average of 549 additional calories daily.
For more easy ways to burn more calories, check out these 55 Best-Ever Ways to Boost Your Metabolism.
Although not all impulse buys are bad for your belly, a whopping 80 percent of candy and 61 percent of salty-snack purchases are unplanned.
Sticking to a smaller eating window may help you lose weight, even if you eat more food throughout the day, a study published in the journal Cell Metabolism found. To boost the belly-filling fiber and hunger-busting protein in your meal, opt for a bean-based noodle like Banza Chickpea Shells (2 oz, 190 calories, 8 g fiber, 14 g protein) or Explore Asian Black Bean Low-Carb Pasta (2 oz 180 calories, 12 g fiber, 25 g protein).
Here’s how to whip it up: Add a teaspoon of coconut oil and a half cup of non-fortified white rice to a pot of boiling water.
To come to this discovery the scientists observed the eating habits of 133 adults who were recruited at an all-you-can-eat Italian buffet. And for even more weight loss hacks, check out these 20 Weight Loss Tricks You Haven't Tried.
While it’s not necessarily intentional, it’s likely one of the reasons why it’s so hard for people to lose weight. Just be sure you’re reaching for a bar with at least 70 percent cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content. When people guess the number of calories in a sandwich coming from a “healthy” restaurant, they estimate that it has, on average, 35 percent fewer calories than they do when it comes from an “unhealthy” restaurant, according to a study in the Journal of Consumer Research. Organic, low-sodium turkey breasts, pre-grilled chicken and hard-boiled eggs are also smart meal-starters to keep on hand.


And after the pounds start flying off, help your chiseled body shine through with the help of these 44 Ways to Lose 4 Inches of Body Fat.
These pop-in-your mouth veggies are loaded with fiber and water, which can help aid satiety and weight loss efforts.
Swapping dinner for salad plates will help you eat more reasonable portions, which can help the pounds fly off your frame! Katie Cavuto MS, RD, the dietitian for the Philadelphia Phillies and Flyers, suggests keeping washed and prepared family-friendly veggies like cucumbers, peppers, sugar snap peas and carrots in the front of the fridge so they aren’t overlooked.
Protein drinks are great ways to get a monster dose of belly-busting nutrition into a delicious, simple snack. The yolk contains many metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and — most significantly — choline, a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver.
When going back for seconds requires leaving the table, people tend consider their hunger levels more carefully. Another win: Adding zucchini to your oatmeal adds bulk to your breakfast bowl without the need for extra cereal, ultimately saving you calories. In fact, more than 90 percent of the fresh salmon eaten in this country comes from giant fish farms, not from nature. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat.
Then look for unhealthy patterns, which can help you recognize specific emotional connections you have with food.
Luckily, fitness-minded friends, the fix is a simple one: Just distribute your protein intake evenly throughout the day.
Researchers hypothesize that shopping lists keep us organized, which in turn helps us fend off diet-derailing impulse buys (hello, snack aisle).
Not only will this rid the alluring taste from your tongue, it will also keep your mouth busy and act as a distraction.
To come to this finding, researchers put groups of mice on a high-fat, high-calorie diet for 100 days.
Alternatively, whip up a batch of zoodles, or spiralized veggie noodles with the help of these Three Exclusive Spiralizer Recipes.
Cook it for about 40 minutes, stick it in the refrigerator for 12 hours and enjoy the rice either cold or reheated.
Unlike the long-chain fatty acids found in animal sources of saturated fat, coconut oil doesn’t seem to raise your cholesterol and is more likely to be burned as energy than stored as blubber. For example, you might grab a handful of candy at a co-worker’s desk or a sample at the mall and then forget about it altogether. Remember that the next time you reach for that package of Whole Foods’ Organic Fruit & Nut Granola.
For even more amazing weight loss tips, check out these 50 Best-Ever Weight-Loss Secrets From Skinny People. For Abs, I explain how to train the entire body in a way that is activating the core muscles in every exercise you do. Bananas, apples, pears and oranges fare well as sweet snacks and should be kept on the counter where everyone can see them. You can change the rotation every few weeks, but pre-set meals or workouts on certain days will help tremendously." Check out these 50 Best Breakfast Foods for Weight Loss—Ranked for some inspriation! But most commercial drinks are filled with unpronounceable chemicals that can upset our gut health and cause inflammation and bloat. To learn more about the flat-belly benefits of eggs, check out these What Happens to Your Body When You Eat Eggs. And unlike the proteins and fats that truly do help us lose weight, farmed salmon can have the opposite effect on your waistlines.To zap away those pesky love handles, go wild, everytime! Once you're more aware of these connections, it will be easier to adopt healthier eating patterns. The scientists found that those who followed this simple trick had 25 percent higher protein synthesis than those who ate the majority of the nutrient after the sun went down. Before heading to the store to stock up, spend a few minutes taking an inventory of your kitchen and then write a list. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet while the others only had access to food for eight hours–but could eat whatever they wanted.
Our advice: To get a more accurate overview of your diet, keep a detailed food journal on your phone—yes, that means you should include that food court sample, too. In her upcoming book The Naughty Diet, author Melissa Milne—whose own essay, “I Eat Slim-Shamers for Breakfast” also went viral this year—interviewed thousands of women about the subject 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. Although the vibrant hue may not go with your dining room decor, the color can help you eat less, and in turn shrink those pesky love handles.
And the high doses of whey used to boost protein levels can amplify the belly-bloating effect. Do you always reach for something sugary when you’re stressed or devour fries when you’re sad?
To hit the mark and start leaning out some vegan protein powder into your morning oats, spread some hummus on your sandwich at lunch and try one of these 35 Best-Ever Chicken Recipes for Weight Loss! Be sure to organize it by category so you’re not zigzagging all over the place; that ups the odds you’ll walk by—and purchase—tempting treats that could derail your weight loss success.
Oddly enough, the fasting mice stayed lean while the mice who noshed ‘round the clock became obese—even though both groups consumed the same amount of calories!
When the rice begins to cool, its glucose molecules form tight bonds called resistant starch.
Plus, its high smoke point makes coconut oil great for just about every dish, from eggs to stir-frys. In a study published in the journal Appetite, subjects consumed less snack food and soda when their plates and cups were red.
The Zero Belly solution: Try vegan protein, which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloat. Instead, try more productive ways to cope, like going for a quick 5-minute walk or texting a friend.
Check out what they said in our exclusive report The 20 Best Full-Fat Foods for Weight Loss.
This type of starch, as the name implies, is resistant to digestion, meaning the body is not able to absorb as many calories or as much of the glucose (a nutrient that’s stored as fat if it’s not burned off) from each molecule.
And for more fat-melting dinners—and easy, automatic weight loss—don’t miss the all-new Zero Belly Cookbook!
The more food records dieters kept over the course of 30 months, the more weight they lost, a study in the American Journal of Preventive Medicine found. To stay on track at the grocery store, check out these 50 Best Supermarket Shopping Tips Ever. You get fat when you feel bad about yourself.” That sounds like the perfect weight-loss motto going into 2016.
Researchers suggest the color red reduces the amount we’re likely to eat by subtly telling the mind to stop noshing.
While you may be hesitant to add the oft-vilified oil to your pot, it actually plays an integral role in the process.
As the rice cooks, the fat molecules find their way into the rice and act as an additional digestion barrier.
Best of all, the research team found that reheating the rice didn’t change the levels of resistant starch (as it does with pasta and potatoes), so this calorie-slashing cooking hack is safe for leftovers, too.



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