Red is one of the best colors for weight loss. That’s because the color is due to higher levels of nutrients called flavonoids—particularly anthocyanins—which calm the action of fat-storage genes, according to Oxidative Medicine and Cellular Longevity research. In fact, red-bellied stone fruits like plums boast phenolic compounds that have been shown to “turn off” fat genes. Plus, their pectin—a gelatin-like type of fiber found in the cell walls of fruits—limits the amount of fat your cells can absorb, as shown by a Nutrition & Metabolism study.
Each slice of grapefruit you add to your salad acts like a match to spark your body’s fat-burning ability. A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. What’s behind the belt-tightening effect? The fruit is rich in phytochemicals, bioactive compounds that recent research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat. Japanese research suggests the smell of the juicy fruit can “turn on” calorie-burning brown fat cells, promoting the breakdown of body fat while reducing appetite.
Set yourself up to lose excess belly fat by setting realistic goals. You won't be able to lose fat exclusively from your belly -- it will come from all over your body, including your midsection -- or shed 20 pounds in just a week. You can, however, lose 1 to 2 pounds of fat to start slimming your midsection, using sustainable methods that'll allow for larger weight loss over longer periods of time.

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Kickstart your morning—and your metabolism—with this warming spice. Cinnamon contains powerful antioxidants called polyphenols that are proven to alter body composition and improve insulin sensitivity (which means it keeps blood sugar stable, preventing hunger-inducing spikes and crashes). Japanese researchers found that mice who ate a daily helping of cinnamaldehyde (the ingredient that gives cinnamon its flavor) lost belly fat, while those who skipped the spice did not. Add it to your overnight oats or sprinkle some in your coffee to reap the benefits.

Research suggests these magical pulses are one of the closest things we have to a fat-burning pill. For starters, beans are a great source of resistant starch, a type of slow-digesting, insoluble fiber that feeds the healthy bacteria in your gut, triggering the production of the chemical butyrate, which encourages the body to burn fat as fuel and reduces fat-causing inflammation. They’re also one of the top sources of soluble fiber. A recent study by Wake Forest Baptist Medical Center researchers found that for every additional 10 grams of soluble fiber eaten per day, a study subject’s belly fat was reduced by 3.7 percent over five years. Black beans? One cup boasts an impressive 4.8 grams of soluble fiber.
If you thought losing weight would mean giving up all your indulgences, look no further than dark chocolate. Louisiana State University researchers found that gut microbes in our stomach ferment chocolate and boost our body’s production of gut-healthy polyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation. (Add fruit to the chocolate to boost fermentation and the release of the compounds.) Make sure you go with chocolate that has a cacao content of 70 percent or above—these have the highest concentrations of antioxidant polyphenols.
Although your diet steers your weight loss progress, not getting enough sleep can be a giant roadblock. When you don’t get enough sleep each night, you’re more likely to eat more calorie-dense meals the next day, according to a study in the American Journal of Clinical Nutrition. While we know sleep is an important part of any weight loss routine, many of us don’t realize eating certain foods before putting our heads on the pillow may actually enhance our ability to fall and stay asleep. Among the best foods to eat before sleep is cottage cheese. This snack is rich in casein protein—a slow releasing milk protein that will keep a rumbling tummy at bay through the night—and also contains the sleep-promoting amino acid tryptophan.

This brilliantly orange root is a powerful fat fighter. According to a 2009 study by the USDA, mice whose diets were supplemented with turmeric experienced reduced weight gain and body fat levels even when their food intake was not changed. Experts believe the power of this spice comes from the active ingredient curcumin: Studies, including one published in the journal Journal of Traditional and Complementary Medicine, have found that curcumin is one of the most effective anti-inflammatory options out there. Because it’s more difficult for your body to lose weight when you’re fighting off inflammation, adding anti-inflammatory turmeric will help you achieve your weight loss goals. Talk about the ultimate in fat burning foods!
Some of the most well known marine veggies are nori, wakame, kombu, hijiki and arame. With Omega 3 fatty acids, sea veggies are perfect for combating inflammation. This is a potent means of fighting inflammation so that the body can prevent inflammation and flatten the belly. So remember to buy these fresh and organic rather than processed and filled with sodium.
Research suggests these magical pulses are one of the closest things we have to a fat-burning pill. For starters, beans are a great source of resistant starch, a type of slow-digesting, insoluble fiber that feeds the healthy bacteria in your gut, triggering the production of the chemical butyrate, which encourages the body to burn fat as fuel and reduces fat-causing inflammation. They’re also one of the top sources of soluble fiber. A recent study by Wake Forest Baptist Medical Center researchers found that for every additional 10 grams of soluble fiber eaten per day, a study subject’s belly fat was reduced by 3.7 percent over five years. Black beans? One cup boasts an impressive 4.8 grams of soluble fiber.
Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.

Known as “forbidden rice” because only emperors were allowed to eat it, black rice may be the cheapest source of antioxidants around. According to the American Chemical Society, black rice has more antioxidants than a spoonful of blueberries, with more satiating fiber, more vitamin E, and less sugar. More antioxidants mean less inflammation, which means less fat storage for you.

If you’re only getting a minimal amount of sleep each night, that leaves more time for you to snack and make otherwise unhealthy decisions that could affect your weight loss. Although it will vary from person to person on how much sleep you actually need to be most effective (and therefore make progress toward your weight loss goals), the ideal number is typically 7 or 8 hours, says Dr. Cheskin. (Struggling to get that shut-eye? This doctor-approved breathing exercise will help you fall asleep fast.)
Health.com is part of the Meredith Health Group. ©, Copyright 2019 Meredith Corporation. All rights reserved. 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. All products and services featured are selected by our editors. Health.com may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. See the Terms of Servicethis link opens in a new tab and Privacy Policythis link opens in a new tab (Your California Rightsthis link opens in a new tab)for more information. Ad Choicesthis link opens in a new tab | EU Data Subject Requeststhis link opens in a new tab
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