The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they also concluded that home cooks ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. No clue where to start? Check out these 25 high-protein chicken recipes for weight loss.
Some cheat meals are better than others. And a high-carbohydrate, moderate-protein meal, however “naughty,” can help you stay on track. The reason: Carbohydrates have the greatest influence on leptin levels, which help you burn fat and feel satisfied. And protein has the greatest influence on satiety because of its influence on appetite-regulating hormones and high thermic effect—the process of digesting protein requires more energy of your body than any other macronutrient. So, go ahead and grab a bowl of spaghetti and meatballs. Contrary to popular belief, pasta is actually a fairly low-glycemic food, meaning it won’t drastically spike your blood sugar levels.
For example, you might not realize just how much you eat when you go out to happy hour with friends. But if you take the split second to take a step back and make yourself aware of that fact, you’re more able to make a healthy decision. “The awareness and then planning and coming up with strategies for what else I can be doing—that might give me the same benefit of eating those comfort foods that make me feel better,” says Gagliardi.
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.
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.
It’s a dietary miracle: A fat that makes you skinny. Dietary supplementation of coconut oil actually reduced abdominal obesity in a study published in the journal Lipids. Of the participants, half were given two tablespoons of coconut oil daily and the other half were given soybean oil, and although both groups experienced overall weight loss, only the coconut oil group saw smaller waistlines. And other researchers have also pointed to the waist-whittling effects of the tropical oil. In a separate study of 30 men, those who ate 2 tablespoons of coconut oil a day shrank their waists by an average of 1.1 inches in one month. Thank C.O.’s medium-chain triglycerides, which are burned as energy instead of being stored as fat, and lauric acid, which has been shown to pinpoint belly fat and torch it.
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.