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.
One of the reasons your metabolism isn’t burning away fat as efficiently as you’d like? Look to your magnesium levels. This essential micronutrient is required for the body to produce and store energy, and also helps boost lipolysis (a process by which your body releases fat from its stores to use as energy)—yet 75 percent of Americans do not get their RDA of this important metabolism-boosting mineral. Just a half cup of pumpkin seeds provides nearly 100 percent of your daily magnesium needs.
Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17 percent of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.

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Fruits make it to the top of this list. The emphasis on fruits continues through this guide. When berries are concerned, the deeper color means more antioxidants to break starch into simple sugars, ensuring lower blood sugar levels. This helps in body fat loss because insulin essentially puts sugar in adipose or fat cells. Raspberries contain ketones that are rich in fat burning capability. Blueberries lower cholesterol, improve insulin and blood sugar levels for the better, and are a top source of fiber, lower in calories to ensure fat burning foods work wonders. Berries also fend off infections and maintain excellent vision, maintaining bone density.
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.
This dairy product is perfect for eating to lose weight. Moderation for those who are not lactose intolerant helps to stick to full fat varieties such as cheese, butter and cream because they are rich in vitamin K2 drastically reducing chances of a cardiac issue. Stay away from low fat dairy as the high level of processing and sugars make it unviable for fat loss.
The fat-burning equation is simple: Protein builds muscle. More muscle = more fat burning. And fish is one of the healthiest sources of lean protein—especially wild salmon, says dietitian Lauren Minchen, MPH, RD, CDN. It’s also a rich source of anti-inflammatory omega-3 fatty acids, which fuel fat burning, block fat storage and aid weight loss, she explains. But that’s not all: “Getting enough protein and healthy fat also helps to reduce cravings and has been shown to help keep weight off for longer,” adds Alissa Rumsey, MS, RD, CDN, CSCS.
With an important event coming up, you may want to get rid of your belly fat in one week. While it's impossible to lose a lot of fat in just one week, you can lose water weight, which will reduce bloating and the appearance of fat in your belly. Long-term fat loss requires a commitment, but if you need a short-term solution, be strict in your diet and exercise to reach your goals.
Eat only moderate amounts of saturated fats. There has been a lot of back and forth research over whether or not saturated fats are unhealthy. Since fats in general are higher in calories are you're trying to reduce weight and body fat, limit these types of fats. They are found in animal products like butter, full fat cheese, red meat and lard.[19]
You may also know this root veggie as a sunchoke since they’re the roots of a type of sunflower. According to a Canadian study, subjects whose diets were supplemented with a type of gut-healthy insoluble fiber called oligofructose not only lost weight but reported less hunger than those who received a placebo. Researchers discovered that the subjects who consumed the prebiotic fiber had higher levels of ghrelin—the hunger-suppressing hormone—and lower levels of blood sugar. And you guessed it: Jerusalem artichokes are one of the best sources of the fiber.
Many teas have been shown to boost metabolism, block the creation of new fat cells, speed the release of fat from cells, and actually turn off fat genes due to their catechin levels, but green tea has a leg up on the competition. This magical elixir is particularly high in the antioxidant ECGC, the compound that burns fat and stops it from forming. Pair your tea with a workout for a fat-burning bonus. Exercisers who drank four to five cups of green tea daily and worked out for 25 minutes lost more belly fat than their non-tea-drinking counterparts, a study published in The Journal of Nutrition found.
These are a wonderful option for keeping you satiated. Additionally, these are good fats that do not add to calories. Nuts in particular are a wonderful source of nutrients to burn fat for those who are vegan. Rich in Omega 3 Fatty Acids and increasing energy and metabolic rate at which calories are burnt, these nuts are the right choice for burning the belly fat.
This dairy product is perfect for eating to lose weight. Moderation for those who are not lactose intolerant helps to stick to full fat varieties such as cheese, butter and cream because they are rich in vitamin K2 drastically reducing chances of a cardiac issue. Stay away from low fat dairy as the high level of processing and sugars make it unviable for fat loss.
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.
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to Yale researchers, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.

That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.


There are plenty of fun ways to get moving and exercise. The key is figuring out what you find fun and then going and doing it. Many find classes like cycling, Zumba, hip hop, step, boot camp to be great fun, while others find their fun hitting the trails, playing tennis, biking, swimming, or even just walking with their dog. Sometimes a personal trainer, a friend, or even an online program can make any format of fitness fun as well. Be open minded and try everything you can. You won't be disappointed.
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.
This naturally sweet winter squash boasts one of the highest fiber counts of all the veggies, ringing in at a whopping 9 grams per cup. Promoting feelings of fullness—and thus staving off overeating so you can burn, rather than gain, fat—with satiating fiber isn’t the only way you’ll target that turkey neck. That’s because acorn squash is also an excellent source of vitamin C, a micronutrient that your body uses to decrease levels of the fat-storing hormone cortisol and boost the fat-burning effects of exercise, according to Arizona State University researchers. 

Spending more time in the kitchen can help you shed belly fat, as long as you’re cooking with the right foods, according to one 2017 study. After analyzing data from more than 11,000 men and women, UK researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.
Who knew there was a connection between a spicy pepper scorching your mouth and burning your belly fat? Scientists did! According to a study in the American Journal of Clinical Nutrition, daily consumption of one of the compounds found in pepper (capsaicin) speeds up abdominal fat loss by boosting the body’s ability to convert food into energy. It also acts as a natural appetite suppressant: men who ate spicy appetizers consumed 200 fewer calories at later meals than those that did not, a study by Canadian researchers found. All you have to do to reap the benefits is use a pinch of cayenne pepper to season grilled fish, meats, and eggs.
“Starting slow and working your way up is better than overdoing it and giving up,” says Gagliardi. “I like the idea of attaching the new behavior of taking a walk to an existing behavior.” An easy way to approach it: Commit to going for a quick 10-minute walk after dinner, and slowly increase the time as you become more comfortable with daily movement.
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.
One of the reasons your metabolism isn’t burning away fat as efficiently as you’d like? Look to your magnesium levels. This essential micronutrient is required for the body to produce and store energy, and also helps boost lipolysis (a process by which your body releases fat from its stores to use as energy)—yet 75 percent of Americans do not get their RDA of this important metabolism-boosting mineral. Just a half cup of pumpkin seeds provides nearly 100 percent of your daily magnesium needs.

Use an adult energy needs calculator to estimate your calorie intake needs; then subtract the 500 to 1,000 calories for weight loss. For example, a 28-year-old woman who is 5 foot, 9-inches tall weighs 175 pounds and is lightly active -- less than an hour a day -- burns about 2,400 calories daily. She'll burn about 2 pounds of fat in a week if she eats 1,400 calories daily, or 1 pound a week if she eats 1,900 calories a day.

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