A handful of almonds packs a serious fat-burning punch: One International Journal Of Obesity and Related Metabolic Disorders study of overweight adults found that eating about a quarter-cup of almonds for 6 months led to a 62 percent greater reduction in weight and BMI, thanks to a compound that limits the fat absorbed by the body. And eating just 1.5 ounces of almonds daily led to a reduction in belly and leg fat, a 2015 study published in the Journal of the American Heart Association showed. For added effect, eat almonds before working out: The amino acid L-arginine can help you burn more fat while building muscle.
If you don’t have an established exercise routine, simply walking is the best first step toward weight loss. “Walking is a pretty good entry point for people,” says Gagliardi. This is particularly true if you have been out of the gym for a while and want to ease back into a workout routine. One small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who did a walking program for 50 to 70 minutes three days per week for 12 weeks significantly slashed their visceral fat compared to a sedentary control group.
“For some people, it’s knowing, ‘Typically I eat a whole sandwich,’” says Gagliardi. “‘Now, I’m going to make the decision to eat half a sandwich at lunch and save the other half for my dinner and essentially cut my calories in half. And they feel good about that. They’re not having to do math.” To get started, check out these 25 simple ways to cut 500 calories a day.
The probiotics in yogurt can support a healthy gut and your overall wellness. “When your immune system is working well, your gut and brain talk to each other. If you struggle a lot with stress eating, maintaining good digestive health helps nourish a healthy gut so you feel calmer and avoid stress eating,” says Cording. Similar to milk, your best bet is to skip the low-fat varieties—go for full-fat Greek yogurt or Skyr instead.
While few would suggest you start hitting up the tanning beds for better health, getting some natural sunlight can help you get rid of belly fat in a matter of weeks. Researchers at the Fred Hutchinson Cancer Research Center found that vitamin D-deficient overweight women between 50 and 75 who upped their intake of the so-called sunshine vitamin shed more weight and body fat than those who didn’t. To practice safe sun, make sure you’re limiting yourself to 15 sunscreen-free minutes per day.

The phrase “slow carb” is anything but sluggish when it comes to blasting fat. Slow carbs are digested slowly, which keeps you feeling fuller and energized longer—and sweet potatoes are one of them. Among the magic ingredients here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which helps your body efficiently convert calories to energy rather than stored as fat. And their high vitamin profile (including A, C, and B6) give you more energy to burn at the gym.
If you don’t have an established exercise routine, simply walking is the best first step toward weight loss. “Walking is a pretty good entry point for people,” says Gagliardi. This is particularly true if you have been out of the gym for a while and want to ease back into a workout routine. One small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who did a walking program for 50 to 70 minutes three days per week for 12 weeks significantly slashed their visceral fat compared to a sedentary control group.
Some great breakfast foods include any one or two of the following: oatmeal 125ml or half a cup, eggs (2), 1 slice of wholegrain bread with a thin spread of nut butter 15 ml or 1 tbsp), low-fat cottage cheese (125 ml or half a cup) with fruit, plus any serving of fruit and a glass of reduced fat milk, soy milk or almond milk, tea or coffee without sugar. Some wholegrain breakfast cereals with milk would also be fine but read the label. You want to see higher protein than fat or sugar.
That’s because strength training helps you build muscle, which will replace body fat. In fact, strength training is one of the few activities you can do to spike the amount of calories you burn, even after you’re done with your workout. Bonus: When your metabolic rate becomes faster due to muscle growth, you’ll have a little more wiggle room in your diet if that’s something you struggle with, says Dr. Cheskin.
Don’t buy your tickets to Bonnaroo just yet; the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40 percent.
This is a top quality protein source that lowers body fat and leads to maintenance of muscle mass. High quality protein is perfect for supporting weight because it contains amino acid leucine. This amino acid cuts down the calories and builds muscles. If compared to fats or carbs, proteins promote greater satiety. It helps in cravings as well. Protein is perfect for reducing cravings and improving the desire for snacks. Increasing protein intake has been a process for the ability to reduce cravings drastically and snacking at night. Protein has thermogenic properties which burn calories the food contains during the digestion.
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