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Shape Created with Sketch. The exercise it takes to burn off high-calorie foods Show all The five best exercises for your body according to a Harvard doctor. And other weight loss foods, such as watermelon, contain certain compounds that have been scientifically proven to reduce the size of your waist and help reduce body fat. The average American consumes approximately Unfortunately, this type of noodle is usually void of fiber and micronutrients. Spaghetti squash, on the other hand, boasts only about 40 calories per cup—more than 75 percent fewer calories than a cup of plain pasta—and is an excellent source of vitamin A and potassium.
Another weight-loss-friendly substitute to keep in mind is favoring salsa over ketchup. While ketchup typically has around 19 calories and 4 grams of sugar per tablespoon, fresh tomato salsa has about 5 calories per tablespoon, no added sugar, and is packed with nutritious veggies. Tomatoes, for example, are loaded with fat-blasting fiber and vitamin C, a deficiency of which Arizona State University researchers associated with increased body fat and larger waists.
If you can handle spice, toss some jalapenos in your salsa to rev up your metabolism. For more on how you can switch your metabolism into overdrive, check out the best ways to boost your metabolism! On top of its 4 grams of belly-filling fiber, a cup of hearty oatmeal delivers as much protein as an egg. In other words, the popular breakfast food is an excellent weight loss tool. In fact, according to a study in the Annals of Nutrition and Metabolism , scientists found that having oatmeal for breakfast resulted in greater fullness, lower hunger ratings, and fewer calories eaten at the next meal compared with a serving of ready-to-eat sugared corn flakes, even though the calorie counts of the two breakfasts were identical.
15 Surprising Tricks for Boosting Your Metabolism
For ways to get more fiber , sprinkle some berries and chia seeds on top of your oatmeal, but be sure to stay away from fattening syrup and sugar. Speaking of standout breakfast foods, Greek yogurt is another option worthy of the spotlight thanks to its high-protein content. Per study in the journal Appetite , researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on women aged , and found Greek yogurt, with the highest protein content, to have the greatest effect.
Probiotics in items such as yogurt and fermented foods, like pickles and sauerkraut, help good bacteria in the gut process food more efficiently. Hello, weight loss!
2. Get adequate rest
If you want to get even more protein in your yogurt, check out Icelandic yogurts, which can have two to three more grams of protein per serving compared to Greek. Nutritionally speaking, one large hard-boiled egg about 50 grams contains less than one gram of carbs and remains an excellent source of protein. Eggs are also loaded with amino acids, antioxidants, and healthy fats. Quinoa is one of the few plant foods that offer a complete set of amino acids, meaning it can be converted directly into muscle by the body. In fact, a study published in the American Journal of Clinical Nutrition found that substituting whole grains for refined grains in the diet increases calorie loss by reducing calories retained during digestion and speeding up metabolism.
Unlike refined grains, whole grains are packed with satiating, heart-healthy fiber. A study published in the Journal of the American Heart Association, Circulation , found that consuming 1. The study also found that eating almonds reduces belly fat, too. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for three months.
One group was given calories of pretzels as an afternoon snack, while the other sect munched on calories worth of pistachios.