Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat at home without a diet. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.
If you’ve got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, a study published in Obesity reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.
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.
Whether it’s turning off fat genes, helping to build muscle that robs energy from adipose cells, revving your metabolism and ability to burn fat, or helping you feel fuller longer so you consume fewer calories, these foods have been proven to show an increased rate of fat loss. So stop these bad habits that give you belly fat, and instead, incorporate these healthy fat burning foods into your diet to whittle your waist and bring your midriff back in line.
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.
This classic lunchbox sandwich condiment is teeming with flat-belly nutrients such as cholesterol-lowering monounsaturated fats and is a great source of plant-based protein. According to a recent study presented at the annual Society for Endocrinology conference, researchers found that when protein is digested and broken down into amino acids in your body, one of those amino acids—phenylalanine—triggers hormones that help reduce appetite and ultimately leads to fat burn and weight loss. Go for brands that have an ingredient list of just two items: nuts and a little salt, or look to our guide: Best and Worst Peanut Butters.