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 Weight Loss Tips, Diet Guides, & More | Eat This, Not That!Пт, 13 мая
Eat This, Not That!

1. 5 Best Dessert Habits to Lose Belly Fat, Say DietitiansСр, 11 мая[-/+]
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If you want dessert, you should eat it! It's as simple as that. But many strict diets out there will try to tell you that you should refrain from sweets or your favorite dessert foods in order to lose weight. However, this not only robs you of food that brings you joy, but it often backfires against your weight loss goals in the long run. If you're a lover of dessert but want to lose weight, there are plenty of healthy dessert habits that dietitians recommend so that you don't have to give up your favorite sweet treats! Continue reading to learn more about what they suggest, and for more healthy dessert ideas, check out 7 Weight Loss Desserts That Actually Satisfy 1 Opt for portion-controlled desserts. Just because you're trying to lose weight doesn't mean you have to stop eating dessert. Instead, paying attention to your portion sizes can work wonders. "While eating appropriate amounts of dessert can be a part of a weight loss-friendly diet, eating large portion sizes can work against your health goals. Pre-portioned desserts, like a fruit pop made with real fruit or an individual-sized treat, are nice options for those who want to manage their weight," says medical board expert Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility. Sign up for our newsletter! 2 Enjoy a cup of green tea with your dessert. You may not automatically associate drinking tea with eating dessert, but the combination of the two can not only be deliciously cozy, but healthier as well. This is why Manaker suggests trying green tea. "Green tea contains caffeine and a compound called EGCG, both of which have been shown to support weight loss," says Manaker. 3 Lean on the natural sweetness of fruit. If you're a fan of fruit, try leaning on your favorite kind of fruit for your dessert options every now and then. "Eating fruit can help satisfy a sweet tooth while providing your body with satisfying fiber, which can help control appetite and promote satiety. Or, you can make simple fruit-based desserts, like this kiwi-orange sorbet," says Manaker. 4 Give yourself full permission to eat any dessert. Sometimes, limiting ourselves too much in order to lose weight can result in the opposite effect. "When we limit foods and don't allow ourselves to eat foods we crave, the craving will only increase," says Taylor Wesely, RD, owner of Radiate Nutrition LLC. "The craving will continue to increase until you most likely give in. At this point, you are more likely to eat more of the actual dessert than if you would have just eaten it right away." "It sounds counterintuitive to eat more dessert to lose weight, but it can really help you sustain weight loss in the long run," Wesely continues. "The more often you give in to your cravings and eat dessert, the less 'thrilling' or 'special' it becomes. Over time, you will think about it less and your portion sizes will naturally get smaller. This is especially true when you are pairing this behavior with a nutrient-dense diet and regular activity." 5 Always eat a nutrient-dense meal before dessert. It's also important to eat your dessert after you've already had a nutrient-dense meal for dinner. If you try to eat dessert on an empty stomach or after a nutrient-lacking meal, it can have some negative effects on your health goals. "Skipping meals is going to leave you ravenous when a dessert is placed in front of you because it's a normal reaction to overeat to account for the missed calories that your body needs," says Wesely. "Also, eating high carbohydrate meals, especially those in refined carbohydrates raise your blood sugar quickly. These types of meals will also increase your appetite for sugary desserts." The post 5 Best Dessert Habits to Lose Belly Fat, Say Dietitians appeared first on Eat This Not That.

2. The Worst Foods for Your Body, According to ScienceВс, 08 мая[-/+]
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They say, "you are what you eat," but nobody really listens. If they did, the weight-loss industry would look much different. Yet with so many treats on grocery shelves that pack in the calories and the sugar, it can be hard to resist those tasty temptations. That's why we made a list of the worst foods for your body, the generic ones that you shouldn't waste your time on if you're trying to lose weight. So if you're looking to lose a few pounds, here are the worst foods for your body to avoid. Plus, don't miss these 22 Meals to Melt Belly Fat in 2022. 1 Potato chips Betcha can't eat just one…serving. That's only about 18 chips. Can you stop there? Good luck if you're eating the salt and vinegar variety. Salt vinegar chips deliver 500 milligrams of sodium and about 1/4 teaspoon of salt, which is about one-third of the total milligrams of sodium that The American Heart Association says the average adult should aim for in a day. A New England Journal of Medicine study found that potato chips added more pounds to consumers' bodies than sugary drinks, processed meats, red meat, and other foods. So stay clear of these Unhealthiest Potato Chips on the Planet. Sign up for our newsletter! 2 Fried chicken Chicken is considered a healthier alternative to red meats because it's lower in saturated fat than beef and a great source of protein. But coat it in flour and deep fry it in a sizzling bath of hot oil, and you've just turned a nutritious protein into one of the unhealthiest of meals. When you batter and fry chicken in oil, the food absorbs a lot of fat, which boosts the calorie content of the meal. Even worse, frying foods at high temperature in vegetable oils (like canola and corn oil) or seed oils (like sesame or grapeseed) form trans fats, which are associated with increased risk of heart disease, cancer, and obesity, according to the Journal of Food Science and Technology . The saturated fats from skin-on chicken also raise LDL (bad) cholesterol, which contributes to plaque in the arteries, putting you at a higher risk of heart disease and stroke. Not convinced? Here's What Happens To Your Body When You Eat Deep-Fried Foods. 3 Donuts The name tips you off to why they're pretty darn bad for you: Dough! They are made up of white flour, sugar, and vegetable shortening—and then they are deep-fried. This means donuts also contain trans fats, the worst type that increases your bad cholesterol and lowers your good cholesterol, according to the Mayo Clinic. 4 Fondant It's basically edible playdough. What's in it? Sugar (25 grams per serving), water, gelatin, vegetable fat or shortening, and glycerol. Yum. Oh, and that last ingredient, propylene glycol, has been linked to poor kidney health, according to the National Kidney Foundation. 5 Deli meats Cured lunch meats contain a preservative called sodium nitrate which may trigger chronic inflammation in the arteries, leading to atherosclerosis, the narrowing of the arteries. But if you really want to make a sandwich, you should evaluate our list of 30 Best and Worst Packaged Deli Meats. 6 Cheese fries Everyone recognizes French fries as the poster child of bad-for-you foods, so it's no surprise that you instantly make them worse when you glob on that gooey, salty cheese sauce. Store-bought cheese sauces like Kraft Cheese Wiz can contain 430 milligrams of sodium, or 19% of your daily recommended value of sodium. Plus, it contains almost 10% of your daily recommended fats in one serving alone –and that's all before the fries. why not make your own healthier version with our Not-So-Unhealthy Cheese Fries Recipe? 7 White Russian Made with vodka, Kahlua, and heavy cream (or half-and-half) the White Russian is packed with nearly 600 calories and 16 grams of sugar. That's a cocktail recipe for a belly shaped like a bowling ball. RELATED: The Worst Drinks on the Planet 8 Canned soup Even those soups with a bumper crop of beans and vegetables can be super salty. For example, you'd be hard-pressed to find a palatable split pea soup under 500 milligrams of sodium per serving. No wonder canned soups are on the American Heart Association's "Salty Six" of notoriously bad-for-your-heart foods. RELATED: 16 Quick Healthy Soup Recipes That Could Help You Lose Weight 9 Non-dairy coffee creamer So convenient, right? There are a few in your desk drawer right now, no? Tell you what: Toss 'em. These last-forever coffee creamers are typically made from partially hydrogenated oils—in other terms: trans fats. Remember, trans fats raise your risk of developing heart disease or stroke by elevating your LDL (bad) cholesterol. 10 Margarine Consuming a stick of margarine increases the risk for coronary heart disease because it contains trans fats. The more solid the margarine, the more trans fats, according to a study in Epidemiology . Butter is often a better choice for your toast. A 2016 review in PLOS One found very few links between butter consumption and heart disease. 11 Hot dogs First off—what is this pinkish-brown mystery meat made of? According to the National Hot Dog and Sausage Council, hot dogs are made from the trimmings of better cuts of beef that make up ground beef, steaks, etc. mixed with nitrates to help the meat proteins bond together. Similar to the majority of the other foods found in this article, hot dogs are high in saturated fats and sodium and many contain nitrates, a preservative linked to cancer, according to The National Cancer Institute. 12 Veggie burgers Adopting a plant-based diet is a smart move, unless you are choosing products that swap another unhealthy ingredient for the beef. "Some plant-based burgers are going to have added fat, and oftentimes, the added fat is a saturated fat," says Katherine Zertasky, a Mayo Clinic registered dietitian nutritionist. "Saturated fat has an association with raising our bad cholesterol, and the concern is that it may increase our heart disease risk." Another red flag for veggie burgers: sodium content. Some are very salty with upwards of 900 milligrams of sodium per serving. Instead, look for one of these 10 Best Frozen Veggie Burgers You Can Buy at the Grocery Store. 13 Sugar-coated cereal Admit it: you know you're getting zero fiber and a lot of carbs and sugar from that bowl of cereal. That's why it's considered the worst breakfast for weight loss. A better idea for breakfast would be to add little chocolate milk to your piping hot oatmeal, which is full of dietary fiber. 14 Honey wheat bread What makes something so wholesome sounding as honey wheat bread a candidate for our worst list? The fact that it's so wholesome sounding. It tricks us into thinking it's healthy. Problem is, honey wheat bread is not much different from white bread. Like most white bread, its grain has been stripped of its fiber, yes, despite the word "wheat" in its name. Unless the label reads "whole wheat" or "whole grain," the bread isn't made with whole grains. Make a habit of eating only 100% whole wheat or whole grain bread. RELATED: We Tasted 9 White Breads This Is the Best 15 Bagels This is one of the worst breakfast foods you can consume. It's a big ball of white-flour dough, the equivalent in carbs of about five slices of white bread toast. Even if an average bagel contains about 250 calories, you'll feel hungry soon after. It'll raise your blood sugar quickly, followed by an equally speedy drop, which will make you crave more. Which is why you should keep your distance from these The Unhealthiest Store-Bought Bagels. Plus, be sure to incorporate these Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians. The post The Worst Foods for Your Body, According to Science appeared first on Eat This Not That.

3. 9 High-Protein Breakfast Ideas to Help You Lose WeightСб, 07 мая[-/+]
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If you made a resolution for 2022 to lose weight and get in shape, you may be searching for tips and new weight loss recipes to try! Luckily, we've got you covered for the morning with some delicious, high-protein breakfast recipes to help you shed those pounds. Continue reading to find a recipe you'd like to try, and for more healthy weight loss recipes, check out 22 Meals to Melt Belly Fat in 2022. 1 High-Protein Muffins These healthy muffins are packed full of protein from eggs, oats, Greek yogurt, and protein powder, which can be a huge help with your weight loss goals. And not only that, but these will take you less than 30 minutes to make! Get our recipe for protein muffins. Sign up for our newsletter! 2 Protein-Packed Waffles We love these waffles not only for their protein content (which comes from Greek yogurt, protein powder, and oats), but also because you can easily make them with chocolate! Get our recipe for protein waffles. 3 Paleo Smoothie with Yogurt and Granola This paleo smoothie is great for weight loss because of its clean ingredients, protein, and low sugar content. Get our recipe for paleo smoothie. 4 Oatmeal with Peanut Butter and Banana Oatmeal is one of the best breakfasts you can eat for weight loss because of its high fiber and protein content. This recipe tastes naturally sweet from the bananas without the added sugar. Get our recipe for peanut butter oatmeal. RELATED: 6 Oatmeal Habits That Help With Weight Loss, Says Dietitian 5 Vegetarian Black Bean Omelet Black beans are a high-fiber food, which makes them a great choice for losing weight. These mixed with eggs will give you a delicious protein boost to start your day. Get our recipe for black bean omelet. 6 The Perfect Breakfast Burrito A hearty breakfast burrito like this one is the perfect way to start your day and match your weight loss goals. The beans will provide you with fiber and protein, the chorizo will give you a protein boost, and the whole burrito will keep you full and satisfied throughout the morning. Get our recipe for breakfast burrito. 7 Cinnamon Vanilla Protein Breakfast Bites This gluten-free, lean protein recipe is a great weight loss breakfast choice. The combination of protein powder, almond butter, and oats will give you that healthy energy boost to keep you motivated to eat healthy throughout the day. Get the recipe from Cotter Crunch. 8 Egg Muffins These egg muffins are so quick and easy to make, and their clean ingredients and extra protein from the eggs make for a great weight loss breakfast. Get the recipe from Well Plated by Erin. 9 Sweet Potato and Avocado Burrito And finally, this fully vegetarian sweet potato wrap is a nice choice for a lean, protein-filled breakfast to have in the morning. You'll feel full for hours and won't be tempted to reach for the mid-morning snacks. Get the recipe from Ambitious Kitchen. Read this next: 9 High-Protein Meal Ideas To Build Muscle Feel Stronger The Best Protein Bars for Weight Loss, According to Dietitians One Major Side Effect of Using Protein Powder, Says Dietitian The post 9 High-Protein Breakfast Ideas to Help You Lose Weight appeared first on Eat This Not That.

4. This Popular Diet Doesn't Actually Work, Says New StudyЧт, 05 мая[-/+]
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When focusing on weight loss, there are so many diets and habits to help you reach your goals. However, with all the types of diets and foods, how do you know what's the right option for you? You're then trying all these different methods because you hear about celebrity weight loss, or a new trend or popular diet. It seems like finding a way to lose weight is overwhelming. Well now there's one diet you can eliminate from your options. According to a study done by the New England Journal of Medicine , the intermittent fasting diet does not actually work. In fact, it is no more effective than simply just counting your calories . In the study, researchers randomly assigned 139 patients with obesity to a time-restricted eating schedule, also known as intermittent fasting, as well as calorie restrictions. The group with a restricted eating schedule was allowed to only eat between 8 a.m. and 4 p.m. The other group just had a daily calorie restriction without having to eat during a given time frame. For 12 months, both groups had to follow a calorie-restricted diet that consisted of 1,500 to 1,800 calories per day for men and 1,200 to 1,500 calories per day for women. Sign up for our newsletter! 118 of the 139 participants completed the 12-month follow-up visit. The average weight loss in the time-restriction group was 8.0 kg, and 6.3 kg for the daily-calorie-restriction group. Results of analyses also took waist circumferences, BMI, body fat, body lean mass, blood pressure, and metabolic risk factors into consideration. This showed that among patients with obesity, a regimen of time-restricted eating was not more beneficial with regard to loss of body weight, body fat, or metabolic risk factors than daily calorie restriction. In addition, there were no substantial differences between the groups in the number of unexpected medical problems that happened during the study. This study backs up previous research from JAMA Internal Medicine . In a very similar study, researchers conducted a randomized clinical trial that contained 116 adults who were overweight or obese. The researchers concluded that time-restricted eating was associated with a very little weight decrease of 1.17%. This was not significantly different from the decrease in the control group, who lost 0.75%. This showed that time-restricted eating did not show weight loss or benefits to cardiometabolic diseases– a spectrum of conditions ranging from insulin resistance to metabolic syndrome and pre-diabetes, to more severe conditions such as cardiovascular disease and type 2 diabetes. RELATED: The Dangerous 'Met Gala Diet' Kim Kardashian Followed to Drop 16 Pounds. The post This Popular Diet Doesn't Actually Work, Says New Study appeared first on Eat This Not That.

5. 7 Best Breakfasts with Fruit to Shrink Belly Fat, Say DietitiansПн, 02 мая[-/+]
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There are lots of legitimate reasons why you might want to get rid of that pesky belly fat. Known as visceral fat, it's linked to a whole slew of serious health concerns, including an increased risk for cardiovascular disease, type 2 diabetes, breast cancer, and metabolic problems. To that end, dietitians say one habit you might want to pick up ASAP is adding fruit to your breakfast—partly because it's low in calories and high in satiating fiber, which is associated with reduced visceral fat. "Fruits have a variety of nutrients that can help the body control weight," says Blanca Garcia, RDN, nutrition specialist for HealthCanal. "The first important nutrient is a complex carbohydrate called fiber, this fiber does not get broken down or absorbed. It goes through the body completely unchanged, but its benefit is that it traps extra sugars and fat and expels them through stool. This helps the body control the amount of sugar and fat that is stored in the body." Not only that but Holly Klamer, RDN with MyCrohn'sandColitisTeam, notes that fruits are loaded with antioxidants and other vitamins that may help lower inflammation, which is associated with abdominal fat. Remember, though—just eating fruit at breakfast cannot guarantee a reduction in visceral fat if the rest of your diet is unhealthy, which is why Klamer says it's crucial to aim for a balance of lean protein, fiber, and healthy fats at every meal. Below, dietitians share a few of their favorite fruit-themed breakfasts for blasting belly fat. But first: check out the 9 Best Foods That Melt Belly Fat. 1 Apple Cinnamon Oats A piping hot bowl of oats is sure to stick with you all morning long, especially when you add fiber-rich apple to it. Best of all, by including cinnamon, Garcia says you likely won't need to add much sugar to enhance the flavor. There's one other very good reason to add this tasty spice to your daily oats: Cinnamon has powerful anti-inflammatory properties. And studies have repeatedly shown that inflammation is closely linked to visceral fat. Sign up for our newsletter! 2 Chia Seed Pudding with Berries Chia seeds and berries are among the highest-fiber foods you can find, says Klamer—and not only that, but they also both happen to be antioxidant powerhouses. "The fiber can help you stay full long after eating, and the protein from chia seeds can also help keep you full," she explains. "The antioxidants, meanwhile, can help lower inflammation associated with abdominal fat." To make chia seed pudding, just soak the chia seeds in almond or coconut milk and add a dash of vanilla extract and liquid stevia before topping with the berries of your choice. 3 Protein-Packed Smoothie Marissa Meshulam, RD and founder of MPM Nutrition, likes to start the morning with a fat-burning fruit smoothie. It's an easy way to load up on some essential vitamins early in the day. Still, not all smoothies are created equal. Ideally, Meshulam says your morning blend should contain a source of protein (like pea protein powder, Greek yogurt, or hemp seeds) and healthy fats (like avocado or peanut butter). She also suggests tossing some veggies in, like frozen riced cauliflower or spinach, for a filling boost of fiber and added antioxidants. 4 Almond Flour Poppy Seed Waffles with Strawberries Jack Baron, RDN with Einstein Healthcare Network and founder of the recipe site 'Tis Yummy, recommends this breakfast for several reasons. For one, replacing the wheat flour with almond flour ensures you keep the carb and calorie content low but the protein content high so you stay satiated for hours (thus preventing you from snacking on unhealthy treats that might contribute to belly fat). Top your stack of pancakes off with fresh strawberries, which Baron notes are lower on the glycemic index. That means this particular fruit won't spike your blood sugar, which is important given that excess insulin triggers the body to store more fat. 5 Peanut Butter and Banana Sandwich You can't go wrong starting your day off with this classic sandwich, says Garcia—the peanut butter offers filling protein and healthy fat, and the banana slices eliminate the need for sugary jam while providing some fiber and essential vitamins and minerals. As an alternative, Carrie Gabriel, RDN suggests trying almond butter and sliced apples on your sandwich instead. "Apples are very high in pectin, a starch that binds with water and makes it more difficult for your cells to absorb fat," she explains. "Apples are also high in fiber, which helps you feel fuller longer and aids in the reduction of visceral fat over time. And almond butter is high in anti-inflammatory monounsaturated fat and protein to keep you satiated for a longer period of time." Whichever option you choose, just make sure to use 100% whole-grain bread for maximum fiber. If the label doesn't say whole grain, that means the wheat has been stripped of the nutrient-rich husk and bran. 6 Hemp Heart Porridge with Pear Craving a change from your daily bowl of oats? Baron recommends making a hearty porridge with hemp hearts instead for a low-calorie, high-fiber, keto-friendly meal. "The hemp hearts contain beta-glucans that can reduce your blood sugar levels and increase your insulin sensitivity," he explains. "This translates into your body using the sugar in your blood more readily, and storing less of it as fat." Top the porridge with some sliced pear, which is high in polyphenol antioxidants and packed with visceral fat-fighting soluble and insoluble fiber. 7 Greek Yogurt Parfait with Grain-Free Granola Greek yogurt parfaits are a popular breakfast choice for a few good reasons: they're tasty, can be easily customized to incorporate whatever add-ins you prefer, and most importantly, they're high in protein. Numerous studies have shown that people with high-protein diets tend to have less belly fat than those who eat less protein. If you go this route, though, Meshulam strongly advises choosing plain, unsweetened yogurt and using nuts and seeds for some satisfying crunch rather than pre-packaged granolas, which can be high in sugar and fat. Another option, says Baron, is to make your own grain-free granola by combining sunflower, seeds, pumpkin seeds, and shredded coconut with a dash of coconut oil and baking the mixture in the oven for about 20 minutes. "By cutting out the typical grains, you remove a lot of the carbs, which reduces the energy density," he explains. Don't forget to complete your parfait with a serving of low-sugar fruit, like kiwis, raspberries, blackberries, peaches, or plums. The post 7 Best Breakfasts with Fruit to Shrink Belly Fat, Say Dietitians appeared first on Eat This Not That.

6. The Verdict on Drinking Smoothies for Weight Loss, Say ExpertsВс, 01 мая[-/+]
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Maybe you've tried drinking smoothies to lose weight. How'd that work out for you? Success depends on a lot of variables, such as the makeup of your normal diet, how much you exercise, and what kinds of smoothies you either make or buy. For some people, smoothie meal replacements can help them achieve a calorie-deficit while supplying important nutrients that might be lacking in their normal eating. For others, drinking smoothies for weight loss can turn into an unwelcome surprise, backfiring by making them gain weight and, worse, inching them closer to type 2 diabetes. For those reasons, some dietitians are smoothie fans, while others advise their clients against them or suggest being judicious about how they're made. Below, we've gathered opinions from some of the registered dietitians on our medical advisory board. You be the judge. Thumbs Up: Protein slows digestion. Smoothies can be a great way to get in extra protein and nutrients without a lot of effort and might help you lose weight. "Protein helps slow down digestion, so it gets you full faster and keeps you full longer," says medical board expert Amy Goodson, RD, CSSD, author of The Sports Nutrition Playbook . "Make a smoothie with 20 to 30 grams of protein with milk, Greek yogurt, and/or protein powder to increase satiety. The liquid volume often gives people a feeling of fullness." Sign up for our newsletter! Thumbs Down: Eat your calories. "Personally, I am not a fan of smoothies for weight loss. I recommend eating real food and eating calories not drinking them for weight loss," says medical expert Julie Upton, MS, RD, co-founder of Appetite for Health Consulting. "For some people, smoothies may help them lose weight while for others it won't. Losing weight means that you have created a calorie deficit. If drinking a smoothie for a meal results in you consuming fewer calories overall, it will help you lose weight. If you drink a high-calorie smoothie that adds calories or maintains your calories your weight may actually increase." Thumbs Up: Smoothies should contain the healthy trifecta. "Smoothies can absolutely be a healthy weight-management staple," says Lisa Moskovitz, RD, CEO of NY Nutrition Group, author of The The Core 3 Healthy Eating Plan . "If you're trying to intentionally lose weight, focus on protein, fiber, and fat—the healthy eating trifecta." Protein can come from Greek yogurt, milk, tofu, or protein powder. Fresh or frozen fruit offers fiber and adding in a vegetable, such as spinach, kale, zucchini, or cauliflower, provides volume and additional gut-friendly nutrients. Fat like avocado, chia seeds, or almond butter, helps with staying power and satisfaction, she says. "I often recommend smoothies as an excellent method to get in several food groups," says Moskovitz. "The trick is to add volume with vegetables. Not only are vegetables high in nutrients and low in calories, but they're teeming with metabolism-supporting and energizing nutrients." Thumbs Down: Be wary of store-bought smoothies. When you blend a smoothie at home, you have control over the ingredients. Not so at smoothie shops and convenience stores. "Smoothies purchased at stores often contain added sugars in the form of 'turbinado,'" says Goodson. "This added sugar can quickly add up to lots of calories. Be sure to evaluate the calories of all the ingredients and smoothie servings sizes if weight loss is your goal." Thumbs Up: Go easy on nut butters. "I typically recommend smoothies as a snack or part of a meal with something chewable such as a slice of toast," says Laura Burak, MS, RD, owner of Laura Burak Nutrition. Pairing a smoothie with something chewable makes it more satisfying. If your goal is weight loss, Burak advises keeping an eye on ingredient portions. "All it takes is adjusting the ingredients and using fruit without added sugars or syrups, low-sugar yogurts and milk, and portioning out the calorically dense ingredients like nuts and nut butter so that you create a balanced meal or snack that fits into a diet for your specific goals," she says. Burak's book Slim Down with Smoothies features 100 recipes that'll help you do that. Thumbs Up: Good for "Breakfast Skippers." Like most dietitians on our medical board, Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility , believes smoothies can be appropriate for weight loss, depending on the ingredients chosen, the portion size enjoyed, and what's included in the eating plan for the rest of the day. Smoothies can be particularly useful to "breakfast skippers," she says. "We know that 90% of Americans are not eating the recommended servings of produce and people who regularly eat breakfast tend to have fewer nutritional gaps, which may help support weight loss goals," says Manaker. Smoothies should always contain healthy carbs, protein, healthy fat, and fiber to promote satiety. And portion sizes should be appropriate. "Chia seeds and hemp seeds are easy additions to weight loss smoothies that check the healthy fat, fiber, and protein boxes, making them typical go-to ingredients when I am guiding clients about how to create a weight loss-friendly smoothie," Manaker says. Thumbs Down: Avoid a blender blunder. With a smoothie or any blended or juiced drink, it's easy to unknowingly swallow a lot more calories than you expect, so be mindful, according to Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins. "We explain it to our clients this way: when you eat four apples, you're aware you've eaten them, but when you drink four blended apples, it may blend down into a cup or less of liquid, and you may not realize how much you're consuming," they say. "Typically, when you drink your calories, instead of eating them, it isn't as satisfying as when you eat the real food, and you end up eating more calories later in the day. And, if you're loading your smoothies with sugar, syrup, overdoing the fruit, or other add-ins, you could be unknowingly creating a calorie bomb." Thumbs Up: Add fat-burning phytochemicals. As long as their clients stay mindful of the blender blunders when making smoothies, The Nutrition Twins do believe smoothies can be a great part of a weight loss diet. "They're especially helpful for people on the go who often choose unhealthy, calorie-dense foods when they're in a pinch," they say. Tip: Add vegetables to your smoothies to boost satiating fiber and nutrients while keeping overall calories low. They recommend their recipe for Blueberry Chai Protein Smoothie. "It's a great weight-loss snack because you get about 18 grams of satisfying protein in less than 200 calories, and it contains helpful ingredients for weight loss," they say. "The pea protein powder aids in weight loss even when calories aren't restricted and is actually more effective than whey protein at fighting against hunger. Berries contain the phytochemical C3G, which increases fat metabolism and suppresses appetite. And naturally sweet cinnamon stabilizes blood sugar and reduces body weight and belly fat, helping to prevent obesity." Thumbs Up: Add fiber to your smoothies. Drinking smoothies is an easy way to get a lot of nutrients like fruit, healthy fats from nut butter, protein, and fiber in one glass. "The protein content and fiber from the fruit and veggies can help individuals experience feelings of fullness in the hours of consuming a smoothie," says Goodson. She recommends the following ingredients for a good smoothie for weight loss: High-quality protein like cow's milk, Greek yogurt, or protein powder 1-2 servings of fruit. A serving could be 1/2 banana, 1/2 cup chopped fruit, 1 cup berries, etc. A handful of greens like spinach or kale for added fiber and nutrients 1 Tablespoon of healthy fat like nut butter, chia seeds, or ground flaxseed For more delicious smoothie recipes, pick up a copy of The 7-Day Smoothie Diet: Lose up to a pound a day—and sip your way to a flat belly! The post The Verdict on Drinking Smoothies for Weight Loss, Say Experts appeared first on Eat This Not That.

7. People Who Lost 20+ Pounds Swear By These 13 Weight Loss TipsСб, 30 апр[-/+]
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If you're looking to shed some pounds or get healthier this year, you're certainly not alone. For those embarking on a weight loss journey this year, you may need some helpful inspiration to get you started. That's why we've collected 13 different pieces of advice from people who have successfully been down the tough road of weight loss. Continue reading for some helpful weight loss tips, and for more healthy weight loss help, make sure to check out Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians. 1 Take the leap "If you're hesitant, that means you're ready for a change. It's okay to be nervous. Take that leap. The day you start is the day your life will change forever. When you look back 11 months from this day, you will be so proud that you started and did not give up." Amma Okrakru, who lost 72 pounds using WW (formerly Weight Watchers) Sign up for our newsletter! 2 Don't rush the process "WW is a tool to help you live a balanced healthy lifestyle. It's not all or nothing. You can and should eat what you like! If this is going to be the way you live the rest of your life, you've got to find a happy medium where you are eating foods you enjoy and moving in ways that feel good to you! Have patience – this is not a race and there isn't an endgame – this is about changing your mindset forever." Jenni Crutcher, who lost 27 pounds with WW 3 Take it one day at a time "Take it one day at a time. I know that sounds really simple, but on my first day, I felt so overwhelmed about how long it would take to hit my goal or to 'get healthy' but I then realized I didn't have to worry about the future, I just had to worry about today. And just focusing on my meals and exercise for that day made it easier to do it that day, and the next day, and the day after, and the journey became less daunting." Meghan Fernandes, who lost 58.4 pounds with WW 4 Give up meat (depending on your dietary needs) "One key weight loss tip that helps me stay on track is refraining from eating meat, which also greatly improved my gout. I am now more active, going for walks, and doing yoga for exercise." Paul Kirchubel, who lost over 200 pounds with Lose It! 5 Be realistic "My main tip is to stick with something that is realistic for you. Cutting out something entirely is not always realistic and you could end up binge eating afterwards." Zoey Rowe, who lost 130 pounds with Lose It! 6 Eat enough protein "Becoming more active was key for me, and now I feel physically much better and more confident. Since I began weight training, I hits my protein goals every day to help build muscle along with fat loss." Nestor Rene Williams, who lost 92 pounds with Lose It! RELATED: 20 Ways to Get 20 Grams of Protein at Every Meal 7 Make sustainable changes "I've been using a program from a company called MetPro. They help you hack your metabolism. There are no pills or shakes or anything. I've never eaten healthier. I'm a very picky eater. I always joke that I have the palette of a 10-year old boy at a theme park. I eat five times a day (three meals and two smaller snacks). I've learned to eat in a way that's sustainable. I think that's the biggest change." -Tom O'Keefe, who lost 50 pounds this year with MetPro. 8 Start now "I first lost weight by using a weight loss meal delivery service to get some weight off quickly and then started heavy lifting 4 days per week to build muscle. I worked with a trainer over Skype and set up a gym in my garage so I could work out without having to drop my kids off at a child watch. So, my number 1 tip is just start and stop putting it off! Maggie Sutherland, who lost 35 pounds 9 Focus on building muscle "My #1 tip for lasting, sustainable weight loss has always been taking the focus away from weight loss and more on muscle growth. Before I lost 60 pounds, I was stuck on the yo-yo cycle of "eating less, exercising more" in the hopes I would see the number on the scale drop. But, I had no idea what this does to sabotage your metabolic rate. It was only once I started focusing on building muscle (and everything that came along with it—like eating enough calories and protein, consistently strength training, and getting adequate sleep) that I started watching the fat and weight melt off with ease." Larissa Nicole, a certified personal trainer and nutrition coach who lost over 60 pounds 10 Develop lasting habits "In hindsight, I think the number one tip is to do it slowly. Developing good habits that can last a lifetime rather than rush and starve yourself and gain it right back. Two pounds per month rather than two pounds per week." Leslie Saul, who lost 22 pounds 11 Tackle your emotional eating "I lost weight by learning thought management techniques to overcome emotional eating. I did this with the help of a life coach who inspired me to go on to become a life coach myself." Natalie Fayman, CPC, who lost 85 pounds 12 Try intermittent fasting "8 years ago, I read up on low carb diets and about 4 years ago discovered intermittent fasting. I also started interval training and running regularly. At this point, I was 30 pounds overweight. Through the low carb/intermittent fasting combination, I lost all the weight and have kept it off." Jonathan Bennet, certified wellness coach who lost over 30 pounds 13 Limit your sugar intake "My number one tip is to cut sugar out of your diet. Sugar was the culprit behind my food cravings. Once I cut it out, the cravings were gone." -Gregory Cole, who has lost 100 pounds Read these next: 7 Mind-Blowing Celeb Weight Loss Transformations 20 People Explain Exactly How They Lost 20+ Pounds This Year 16 Healthy Habits of People Who Lost 20 Pounds The post People Who Lost 20+ Pounds Swear By These 13 Weight Loss Tips appeared first on Eat This Not That.

8. Secret Side Effects of Skipping Breakfast, According to ResearchПт, 29 апр[-/+]
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Though the adage coined by American nutritionist Adelle Davis about how one should: "Eat breakfast like a king, lunch like a prince and dinner like a pauper" comes with caveats these days, Davis' primary point is still heeded by nutrition experts. That point is, namely, breakfast is important and there will be some side effects if you're skipping it regularly. When you start your day with a balanced breakfast—one that has plenty of protein, healthy carbs, and the right mix of vitamins and minerals—your body tends to work at its best. Essentially, you set yourself up for ideal physical health, mental acuity, and stable energy levels. On the other hand, when you skip breakfast, you may be inviting in a host of problems in both the short term and long term. Here are some side effects you may not know about skipping breakfast. RELATED: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians 1 You will slow down your metabolism You know how you can delay eating for hours on some days without feeling all that hungry, but if you have even a little morsel of food, you suddenly feel famished for more? That's because eating revs up your metabolism for the day, according to a study in The Journal of Nutrition . They concluded that eating breakfast as the largest meal of the day prevented weight gain. And starting it up early is a good thing, as your body is most efficient at secreting insulin, digesting food, and other processes early on in the day after a good night of rest. Delaying eating means delaying starting up these healthy processes and therein reducing their efficacy at subsequent meals. Sign up for our newsletter! 2 You'll feel hungrier later A healthy breakfast can not only give you the energy and nutrients your body needs to launch itself into the day, but it can also stabilize blood sugar levels to stave off feelings of hunger and associated irritability throughout the day, says Mary Stewart, RD, LD, founder of Cultivate Nutrition, in a recent Yahoo article. By not eating breakfast you could be setting yourself up for failure later in the day, making it harder for you to make healthier choices due to blood sugar fluctuations. 3 It may cause weight gain Studies overwhelmingly find that eating a majority of one's daily calories in the morning is the best way to shed pounds or maintain a stable weight, reports Life Hack. On the other hand, eating larger meals closer to bedtime is correlated with gain weight. And the same can be said for eating a number of smaller meals and snacks later in the day, too: it's far better to do the bulk of your eating early. A study at San Raffaele Rome Open University concluded that timing was. even more important than what was being eaten. The study of 18 women showed that those who consumed most of the day's calories in the first half of the day lost more weight and had improved insulin sensitivity. 4 Your immune system is weakened The stronger and more energized your body, the stronger and more energized your immune system. A healthy breakfast can foster a robust, healthy immune response when you come into contact with any manner of bacteria or virus. As we previously reported, "Periods of fasting appear to trigger damage to the cells and the body needs to be fed food regularly in order to maintain healthy levels of immune cells that fight infections and improve the action of fighter cells (T-cells) in the body," explained Tehzeeb Lalani, a nutritionist with Scale Beyond Scale. 5 It may cause hair loss You can file this one in both the "decidedly unexpected" and "definitely unwelcome" columns, but habitually skipping breakfast can lead to hair loss, says The Health Site. That's because an insufficient infusion of protein in the morning curbs your body's ability to produce keratin, the building block of your hair (and nails). Without a protein-rich breakfast in the morning, you may well, be leaving more hairs on the pillow at night, and growing less to replace them. 6 Your stress levels will spike A study of women 18-45 years old showed increased cortisol levels among breakfast skippers. Cortisol is often called the "stress hormone," says the Mayo Clinic. And while cortisol can be a vital natural chemical, increasing glucose content in the bloodstream and enhancing your energy levels, sense of awareness, and even your body's ability to repair damaged cells, an excess in everyday life can leave you feeling fatigued, irritable, confused, depressed, and, quite simply, stressed. "By having breakfast, you refill the liver glycogen levels so that the cortisol levels can decrease. If you don't eat breakfast, then cortisol levels will continue to increase to maintain blood glucose levels eventually causing insulin resistance that makes you more hungry throughout the day," said Dr. Barry Sears, president of the non-profit Inflammation Research Foundation, in a previous article. 7 You may cause intense headaches Do you often suffer intense headaches in the afternoons? It could be the fact that you're not eating a proper breakfast. According to Tata Health, when you forgo breakfast in the morning, you invite in hypoglycemia later, and this is a biological process wherein blood sugar levels drop and blood pressure increases. And, this sudden elevation in blood pressure can cause debilitating headaches. 8 You may bring on nighttime indigestion According to Life Hack, it takes a good three hours for a human body to digest foods, so if you compensate for a skipped breakfast at the start of the day with a larger-than-usual dinner at the end of the day, you will almost surely go to bed with undigested or semi-digested food in your system. And that can lead to discomfort and bloating, interrupted sleep, acid reflux, and perhaps even some odd dreams, reports News . 9 You increase your risk for developing Type 2 diabetes There are all sorts of acute problems caused by skipping breakfast, such as headaches and sugar cravings but the insidious side effects of missed morning meals can have much larger, longer-term effects on your health as well. In fact for some people, habitually skipping breakfast can dramatically increase the likelihood of the development of Type 2 diabetes. Chronically increased insulin resistance and hormone imbalances caused by improper breakfast practices are the culprits. READ MORE: The 3 Best Breakfast Habits to Keep Your Brain Sharp, Dietitians Say The post Secret Side Effects of Skipping Breakfast, According to Research appeared first on Eat This Not That.

9. 22 Best Carbs to Shrink Belly Fat, Say DietitiansЧт, 28 апр[-/+]
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If you're trying to eliminate belly fat, carbs are probably one food you assume you need to cut out. But that's only partly true. "Carbs get a bad reputation because they're associated with simple carbohydrates found in drinks, sweets, and other processed foods," explains registered dietitian nutritionist Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. "When consumed in excess, they may cause cardiovascular disease, diabetes, stroke, heart disease, and more." While cutting out these kinds of carbs are important, other types of carbohydrates will be super helpful in helping you achieve your belly fat weight loss goals. "Carbohydrates obtained from whole foods may be a part of a healthy and balanced diet," according to Brittany Michels, MS, RDN, LDN, registered dietitian nutritionist with The Vitamin Shoppe. "All carbs are not created equal. Some carbohydrates contain components that may support weight management and reduce body fat." The next time you're at the grocery store, make sure to pick up the following carbs to help you get rid of that belly fat. 1 Whole wheat bread made with high protein "This is my favorite. It's not only cheap, but it has a combination of high fiber and high protein needed to feel full on lower calories," says Valdez. "When it comes to belly fat, excess calories are the enemy." Sign up for our newsletter! 2 - 10 Foods high in soluble fiber. "Soluble fiber is found in plant foods and has a gel-like consistency that slows down digestion, improves satiety and aids in blood sugar management. These benefits may aid in fat loss," says Michels. "One five-year-long study found that consuming 10 grams of soluble fiber per day reduced abdominal fat by 3.7%. Another study found that people who ate a 3/4 cup of beans daily weighed 6.6 pounds less than those who didn't—despite bean eaters consuming, on average, 199 calories more per day." Foods included on this list include carrots, green beans, broccoli, navel oranges, avocados, grapefruit, strawberries, flax, and beans. 11 Plain Greek yogurt "In general, plain Greek Yogurt will be high in protein with 1 cup being around 20 grams of protein," says Valdez. "When it comes to carbs, it will be close to yogurt and cow's milk at about 10 grams of carbs. Overall, this high-protein powerhouse paired with fruits will be a delicious snack that will optimize your satiety with lower calories to keep your belly fat down." 12 - 15 Fermented foods "Several probiotic strains (such as Bifidobacterium animalis, Bifidobacterium breve, Lactobacillus gasseri BNR17, Lactobacillus plantarum, Lactobacillus rhamnosus, Lactobacillus salivarius Ls-33) are linked to either lower body fat, belly fat, body weight, reduced waist, and hip circumference and/or decreased appetite," says Michels. These foods include kefir, kimchi, sauerkraut, and kombucha. She adds that you could also consider a probiotic supplement, like this one. 16 - 22 Foods high in prebiotic fiber "Prebiotic fiber is defined as any fiber that feeds our good gut bacteria," says Michels. "Prebiotic fibers produce small chain fatty acids that feed the gut flora. Not all plant food fiber provides this additional benefit. Prebiotic fiber provides digestive and blood sugar management support, which may aid in fat loss." These foods include leeks, bananas, Jerusalem artichokes, honey, onions, garlic, and chicory root. The post 22 Best Carbs to Shrink Belly Fat, Say Dietitians appeared first on Eat This Not That.

10. 13 Ways to Boost Your Metabolism and Burn Belly FatВс, 24 апр[-/+]
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Picture a pot of soup simmering on a stove. It's not cold, and it's not boiling. It's simmering. This is akin to your metabolism right now while you're sitting or standing and reading these words on your device. Your metabolism is your body burning calories to energize all of its functions. Everything from breathing, digesting, and circulating blood, to growing hair, propelling you up a flight of stairs, and repairing cells after injury. It simmers even while you're sleeping. This slow-burn remains mostly constant throughout your day. Body size, muscle mass, and age play a part in the speed of your metabolism, but it's mostly set by your genes. You can pick up the pace of your metabolism to burn off calories throughout the day, calories that might otherwise end up stored as fat, including belly fat. "The belly is one of the body's primary areas of fat storage," says Robert Herbst, a 46-time powerlifting champion and Olympic official, who recently broke a world record in the Yoke Carry (556 lbs.) at age 63. "Fat is stored there first and burned from there last, and unfortunately, despite what infomercials claim, we can't spot reduce. The only way to lose belly fat is to lose overall body fat." What works for your overall body, then, works for your belly, and in more ways than one. Most of the things you can do to speed up your metabolism can also improve your health, fitness, energy levels, mental sharpness, and self-esteem. So, let's turn up the heat and look at some ways you can speed up your metabolism and burn fat! And while you're doing that, check out the 11 Worst Foods for Your Metabolism. 1 Wake up your metabolism with exercise "Think of fat cells as hibernating," says Ellie Busby, a registered nutritionist in the United Kingdom and founder of the nutrition website Vojo Health. "They require very little energy to maintain because these cells are not very active." Exercise reduces these sluggish cells and replaces them with muscle cells, which are more active in boosting metabolism. "Studies show that even people with a gene called 'FTO' that's associated with a slower metabolism lost as much weight as people without the gene when they engaged in regular exercise for four weeks," Busby says. Sign up for our newsletter! 2 Make a muscle Muscle is more metabolically active than fat, so the more you have, the more calories your body will burn even at rest. "The best way to elevate your metabolism is through resistance exercise, such as lifting weights, which raises your metabolism for 48 to 72 hours after as your body recovers from the workout," says Herbst. Strength training becomes even more critical to keeping your metabolism revving as you age. This is because inactive adults can experience a 3% to 8% loss of muscle mass every 10 years, accompanied by resting metabolic rate reduction and fat accumulation, according to a study by exercise physiologist Wayne Wescott, PhD, in Current Sports Medicine Reports. This study also found that 10 weeks of resistance training may increase resting metabolic rate by 7%. 3 Lift this way To make metabolically active muscle, the key is consistency (working out 2 to 3 times a week) and compound lifts, says Joe Johnson, owner of 9 to 5 Nutrition, a fitness coaching service for busy office workers. Compound lifts are exercises that work multiple muscle groups at the same time, making workouts more efficient and productive. "Focus on basic compound exercises like bench press, pull-ups, squats, deadlifts, and shoulder presses, and try to lift a little more weight or do 1 extra rep per week," he says. Lifting this way keeps your muscles challenged for greater growth. 4 Give your pancreas a rest If you are constantly consuming calorie-rich foods and beverages, you'll take in more calories than your metabolism can burn off. This can lead to weight gain and belly fat. To counter that, weight-loss surgeon Jessica Cutler, MD at The Maryland Bariatric Center at Mercy in Baltimore recommends drinking unsweetened beverages, abstaining from snacking, and "allowing your pancreas and storage hormones a chance to rest between meals." "Eliminating any food intake after dinner until breakfast or lunch the next day allows your body a chance to use the energy it has already stored in the form of fat," Dr. Cutler says. 5 Eat more healthy food By dieting and essentially starving yourself, you are forcing your metabolism to slow down and go into survival mode. That's counterproductive. "Constantly dieting will wreck your metabolism," warns Lara Days, a certified personal trainer and owner of Lara Elizabeth Coaching. "When we eat more food, we support an efficient system, we have more energy to work harder in the gym, we can build more muscle, and we can burn more through TEF (thermic effect of food)." In other words, digesting, absorbing, storing, and excreting the food you consume burns calories. About 10% of the calories from the carbohydrates and proteins you eat are used up processing what you eat and that's part of your overall metabolism. So, eat to boost your fat burn. And make sure to increase your protein intake. "Protein uses more energy in the digestion process," says Days. "It also helps us retain muscle mass, which we just learned uses more energy than fat." 6 Fast intermittently While restrictive diets tend to lower metabolism, intermittent fasting can elevate metabolism. One type of intermittent fasting is limiting eating to a window of time, say, the eight hours between your first meal of the day and the last, and fasting for 16 hours, mostly overnight. "Intermittent fasting lowers insulin levels so our bodies can tap into stored sources of fats and boost fat oxidation," says nurse practitioner Cynthia Thurlow, founder of the Everyday Wellness Project and author of Intermittent Fasting Transformation . Fasting can also boost growth hormones in the body, helping to build more muscle if you strength train. "Muscle is the organ of longevity," Thurlow says. "We want to view our muscles as glucose reservoirs, so strength training and intermittent fasting can help us balance blood sugar and insulin and contribute to fat loss." 7 Eat a Protein-Rich Breakfast Not only does eating breakfast jumpstart your metabolism for the day, but studies also suggest you may consume fewer calories the rest of the day, especially if breakfast includes satiating protein. "If weight loss is your goal, it's important to eat a nutritious breakfast that is going to fuel your morning," says registered dietitian Rima Kleiner, MS, RD, a blogger at Dish on Fish. Aim to include protein, fiber, and a little heart-healthy fat, a combination that helps to keep you feeling fuller longer. "My Turmeric Smoked Salmon Breakfast Bowl is a great way to ensure you're getting the ideal amounts of these key macronutrients and a host of other important vitamins, minerals, and antioxidants, including turmeric, which is known for its anti-inflammatory properties," she says. "The salmon provides protein and omega 3's for brain and heart health, and gets you one serving closer to meeting the recommendation for 2 to 3 seafood meals each week." 8 Sweat while you eat Eating foods like protein that increase your resting metabolic rate can help you burn more calories and ultimately tap into the fat stored in your belly. One type of food that works particularly well for this is anything spicy. "I recommend all my clients to add spicy foods to their menu in order to take full advantage of this opportunity to burn additional calories outside of daily physical activity," says certified personal trainer Ryan Ernsbarger, fitness editor of Zenmaster Wellness. A study in PloS One demonstrated that capsaicin, the active compound in chili peppers that gives spicy foods their heat, promotes fat oxidation and provides a short-term boost in metabolism. 9 Exercise without exercising Another piece of the metabolism puzzle is nicknamed N.E.A.T. for non-exercise activity thermogenesis, which encompasses all the physical activity you do in a day that isn't planned exercise. This can include pretty much anything, from washing dishes, mowing the lawn, tapping your foot to an upbeat tune, fidgeting in your seat in economics class, and even sex. To boost your daily N.E.A.T., simply "move more," says David Smithey, a Level 1 Certified Nutrition Coach and owner of Resolve Nutrition. "My favorite metabolism booster is recommending 10-minute walks after each meal, which also improves insulin sensitivity," he says. 10 Drink coffee and green tea As long as you don't load it up with cream, tons of sugar, and squirts of those sweet flavorings that are popular at coffee shops, your coffee cup can deliver a daily boost to your metabolism, too. "Caffeine elevates metabolism by increasing thermogenesis via its effects on brown adipose tissue," says Busby of Vojo Health. If you want an even greater metabolic response, she says, drink caffeinated green tea. Studies show that a green tea-caffeine mixture improves weight maintenance through thermogenesis and fat oxidation. And powerful antioxidant compounds in green tea called catechins may stimulate the body to burn more fat, studies suggest. 11 Top off your water tank "Your body is 80% water; if you don't drink enough, your cortisol levels (a stress hormone) will be raised, which will keep you from being able to reduce tummy fat," says doctor of chiropractic Susan Wong, DC, co-founder of Twin Waves Wellness Center. Wong recommends women consume 2 to 3 liters per day, and 3 to 4 liters daily for men. 12 Make exercise intense Exercise is good for boosting your metabolism, and vigorous exercise is even better because you use more oxygen while huffing and puffing, and your metabolism stays at that higher-rate state long after you hit the showers. The technical term for this phenomenon is EPOC, which stands for excess post-exercise oxygen consumption. High Intensity Interval Training (HIIT), which is characterized by short bouts of very rigorous effort interspersed with intervals of resting/recovery activity, has been shown to boost EPOC. A 2021 study in the International Journal of Exercise Science found that both vigorous strength training and HIIT sessions significantly increased energy expenditure for 14 hours after the exercise sessions were complete. 13 Go to bed earlier "Getting enough sleep each night is essential to maintaining your metabolism and keeping belly fat away," says Janet Coleman, RD, a registered dietitian with The Consumer Mag. One study in the research journal Obesity showed that sleeping only 4 hours per night for 5 nights significantly reduced morning resting metabolic rate in healthy adults. "Aim for at least seven hours a night and try to get your last meal of the day at least three hours before bedtime so your body has time to fully digest it," Coleman recommends. For more strategies that may help you lose your belly, check out these Abdominal Fat-Shrinking Secrets that Actually Work. The post 13 Ways to Boost Your Metabolism and Burn Belly Fat appeared first on Eat This Not That.

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