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These egg muffins are naturally low carb and easy to make ahead of time. We prepare them with our favorite toppings (often using leftovers) and once baked, we store them in the fridge for an easy make-ahead breakfast. In the morning, we just microwave until warm and enjoy!

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These are definitely one of my favorite breakfast items! The best part is I can make them on the weekend and then I store them in the fridge (or freezer) for a quick and easy breakfast on the go!

You can use any combination of ingredients you like including ham & broccoli, spinach & feta or sausage, peppers and mushrooms. We often use leftovers from the weekend to put in them and change up the cheeses depending on what we have on hand.

I use store bought egg whites in a container, I like how it makes the texture a little bit lighter. If you'd prefer to use whole eggs, replace the 1 cup of egg whites in the recipe and use 12 eggs total. (1 egg per cup).

I prefer to eat them as is and my husband loves to put them on english muffins to make a sandwich. Either way, these little egg muffins are the perfect way to start your day!

Items You'll Need For This Recipe
More Recipes You'll Love * Healthy Breakfast Cookies

* 30 Make-Ahead Breakfast Recipes * Slow Cooker Breakfast Casserole*

1 lb ground turkey sausage (or pork)

6 large eggs

1 cup egg whites

½ red pepper, diced

3 tablespoons minced onion

1 cup cheddar cheese

½ cup mozzarella cheese

1. Preheat oven to 350 degrees.

2. Brown turkey sausage over medium high until no pink remains.

3. Spray a muffin tin with cooking spray. Divide the red pepper, onion, cooked sausage and cheeses over 12 wells.

4. In a large bowl combine eggs, egg whites and salt & pepper to taste. Pour egg mixture over the sausage in each well.

5. Bake 22-25 minutes or until set.

6. Remove from cups and serve warm or let cool completely and refrigerate or freeze.

7. To reheat from refrigerated, microwave about 30 seconds. To reheat from frozen, microwave 45-60 seconds. Note: Microwaves can vary greatly, time may need to be adjusted.

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Recipe More Recipes You 'll Love \* Healthy Breakfast Cookies

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Make Ahead Egg Muffins - Spend With Pennies

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These egg muffins are naturally low carb and easy to make ahead of time. We prepare them with our favorite toppings (often using leftovers) and once baked, we store them in the fridge for an easy make-ahead breakfast. In the morning, we just microwave until warm and enjoy!

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What's wonderful about this breakfast casserole is that you can assemble the whole thing the night before and then bake it in the morning while sipping your coffee, Bloody Mary, or Mimosa.

It's got eggs, chorizo, chiles, cheese, and corn tortillas. Garnish it with sour cream, chopped cilantro, and some Tapatio or other hot sauce at the table. Serve this with a big fruit salad and you've got Sunday brunch for ten.

Mexican Breakfast Casserole

Ingredients

6 poblano chile peppers (they are called pasillas at my grocery store. Thank goodness for smart phones)

1 1/2 lbs. chorizo, removed from casings

1/2 C chopped red bell peppers

7 - 8 corn tortillas, cut into quarters

1/2 C chopped green onion tops

1/4 C chopped cilantro plus some for garnish

1 1/2 C grated pepper jack

Tapatio or other picante sauce for garnish

Instructions

Roast the poblanos by broiling them on a foil lined baking sheet in the oven, turning them when they turn black. Once they are blackened place them in a plastic or paper bag and let them rest for 15 minutes. Peel the chiles, cut to spread open, and remove the stems and seed pod.

Butter or spray a 9 x 13 inch baking dish. Line the bottom of the baking dish with the chiles.

Cook the chorizo in a large skillet, breaking it up as you cook it. Add the onions and bell peppers, and cook for four minutes while continuing to stir. Add the garlic and chile powder and cook for one minute more. Set aside.

Whisk together the eggs, half and half, Tabasco, salt, and black pepper.

Combine the cheeses with the green onions and cilantro and toss together to evenly distribute.

Spread 1/3 of the chorizo over the poblanos in the baking dish. Place a layer of the tortilla quarters on top of the meat. Don't worry if there are some gaps. Spread with 1/3 of the cheese mixture on top of the tortillas. Repeat two more times. Pour the eggs over the whole thing. Cover, and refrigerate over night (at least 6 hours).

Bake uncovered at 350 F for one hour and 15 minutes, until an inserted knife comes out clean. Let rest for 10 minutes. Serve with sour cream, hot sauce, and chopped cilantro.

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What's wonderful about this breakfast casserole is that you can assemble the whole thing the night before and then bake it in the morning while sipping your coffee, Bloody Mary, or Mimosa. It's got eggs, chorizo, chiles, cheese, and corn tortillas. Garnish it with sour cream, chopped cilantro, and some Tapatio or other hot sauce at the table.

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LindaPinda

"I've used this delicious recipe for about 29 years. They are very good . . . much better than any store-bought English Muffins I've ever had."

Original recipe yields 18 servings (18 muffins (approximately))

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Prep

Cook

Ready In

1. Warm the milk in a small saucepan until it bubbles, then remove from heat. Mix in the sugar, stirring until dissolved. Let cool until lukewarm. In a small bowl, dissolve yeast in warm water. Let stand until creamy, about 10 minutes.

2. In a large bowl, combine the milk, yeast mixture, shortening and 3 cups flour. Beat until smooth. Add salt and rest of flour, or enough to make a soft dough. Knead. Place in greased bowl, cover, and let rise.

3. Punch down. Roll out to about 1/2 inch thick. Cut rounds with biscuit cutter, drinking glass, or empty tuna can. Sprinkle waxed paper with cornmeal and set the rounds on this to rise. Dust tops of muffins with cornmeal also. Cover and let rise 1/2 hour.

4. Heat greased griddle. Cook muffins on griddle about 10 minutes on each side on medium heat. Keep baked muffins in a warm oven until all have been cooked. Allow to cool and place in plastic bags for storage. To use, split and toast. Great with orange butter, or cream cheese and jam.

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My review

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LindaPinda "I've used this delicious recipe for about 29 years. They are very good . . . much better than any store-bought English Muffins I've ever had." Original recipe yields 18 servings (18 muffins (approximately)) What's on sale near you.

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You cut calories, fit in time at the gym, and never eat after 8 p.m. So why is it that you still can't deflate that spare tire hanging around your tummy? Consider this: your body might be fighting against your weight loss efforts because you're eating too many inflammatory foods that cause chronic inflammation.

What is chronic inflammation?

You can think of chronic inflammation as your home security system. Before you leave your house every morning and when you're ready to settle in for the night, you push some buttons and turn the alarm on. In doing so, you're securing your home and protecting yourself from invaders.

Your body's inflammation response works in a similar fashion. Your immune system is the home security system and inflammation is the alarm. An alarm-or inflammation-is triggered whenever the system detects an invader. In your body's case, that invader can be anything from a bruised knee to an allergic reaction to pollen. In a functioning system, your immune system will eventually disarm the alarm.

That's not the case with chronic, low-grade inflammation. You see, on top of sporadic inflammatory culprits, such as injuries or illnesses, there's a more insidious perpetrator that's likely triggering your alarm every day: food.

Foods that cause inflammation are one of the biggest contributors to chronic inflammation.

Research shows that a significant contributor to chronic inflammation comes from what we eat, and you'll soon find that many of the following inflammatory foods have a place in your diet.

When you eat them daily, you'll constantly be turning on your body's alarm system. Because your immune system alarm is never disarmed, over time, this incessant inflammatory response can lead to weight gain, drowsiness, skin problems, digestive issues, and a host of diseases, from diabetes to obesity to cancer.

If your weight-loss efforts have plateaued before you've reached your body goals, make sure you've kicked these inflammatory foods to the curb and replaced them with their healing counterparts: anti-inflammatory foods.

We found over 40 examples of these foods that cause inflammation and categorized them into 14 different inflammation-causing food groups.

Common Culprits: Soda, snack bars, candy, baked sweets, coffee drinks

Bet you could've guessed this one. According to a review in the Journal of Endocrinology, when we eat too much glucose-containing sugar, the excess glucose our body can't process quickly enough can increase levels of pro-inflammatory messengers called cytokines. And that's not all. Sugar also suppresses the effectiveness of our white blood cells' germ-killing ability, weakening our immune system and making us more susceptible to infectious diseases.

How can you cut back on inflammatory sugar? A simple swap is subbing out harmful high-glycemic foods (which spike and crash blood sugar) for low-GI alternatives, like whole grains and foods with healthy fats, protein, and fiber. A study in the Journal of Nutrition discovered that on an equal calorie diet, overweight participants who ate a low-GI diet reduced levels of the inflammatory biomarker C-reactive protein whereas participants on a high GI diet did not. Sugar isn't only added to obvious products like candy bars and sodas. It's also lurking in these foods with added sugar.

Common Culprits: Mayonnaise, salad dressings, barbecue sauce, crackers, bread, potato chips

Once we became aware of the artery-clogging ill effects of trans fats, manufacturers switched to injecting their products with or frying their foods in vegetable oils such as soy, corn, sunflower, safflower, or palm oil-which wasn't much better. That's because these vegetable oils have a high concentration of the inflammatory fat, omega-6, and are low in the anti-inflammatory fat, omega-3. In fact, Americans are eating so many vegetable-oil-laden products that the average person has an omega-6 to omega-3 ratio of around 20:1 when it should be 1:1.

Common Culprits: Fried foods like french fries, fried chicken, fish sticks, chicken tenders, onion rings

Another issue with these vegetable-oil-fried and processed foods is that they contain high levels of inflammatory advanced glycation end products (AGEs). These are compounds that form when products are cooked at high temperatures, pasteurized, dried, smoked, fried, or grilled. Researchers from the Mount Sinai School of Medicine found that when people cut out processed and fried foods that have high levels of AGEs, markers of inflammation in their body diminished.

Common Culprits: Pizza, white bread, crackers, pasta, pretzels, flour tortillas, breakfast cereals, bagels

Refined wheat flours have been stripped of their slow-digesting fiber and nutrients, which means your body breaks them down very quickly. The more quickly your body digests glucose-containing foods, like these carbs, the faster your blood sugar levels can spike. This also spikes your insulin levels-a compound associated with a pro-inflammatory response. A Journal of Nutrition study found that a diet high in refined grains showed a greater concentration of the inflammatory marker, PAI-1, in the blood. On the other hand, a diet rich in whole grains resulted in a lower concentration of the same marker as well as one of the most well-known inflammatory biomarkers, C-reactive protein (CRP).

Common Culprits: Milk, soft cheeses, yogurt, butter

While a moderate intake of yogurt can actually help decrease inflammation with its gut-healing probiotics, dairy is also a source of inflammation-inducing saturated fats. On top of that, studies have connected full-fat dairy with disrupting our gut microbiome, actually decreasing levels of our good gut bacteria which are key players in reducing inflammation. And lastly, dairy is a common allergen-30 to 50 million Americans are lactose intolerant, according to the FDA. Either way, any type of allergen can trigger inflammatory reactions through the release of histamines. If you feel particularly bloated after a few blocks of cheese, consider cutting dairy from your diet.

P.S. Don't worry about not getting enough calcium if you cut out dairy: A 2014 study published in the British Medical Journal found that high milk intake resulted in higher bone fracture incidences in women. Instead of relying on animal products, you can include more calcium-rich foods that aren't dairy in your daily diet.

Common Culprits: No-sugar-added products, no-calorie "diet" soft drinks

A 2014 study published in found that artificial sweetener consumption in both mice and humans enhances the risk of glucose intolerance by altering our gut microbiome. Researchers also found an increase in bad gut bacteria that have previously been associated with type 2 diabetes. When our bodies can't metabolize glucose properly, it can lead to a greater release of inflammatory cytokines, as is the case with sugar and refined carbs. On top of that, artificial sweeteners disrupt the composition of our gut microbiota by decreasing levels of the good bacteria Bacteroides, which are known to help release anti-inflammatory compounds.

Common Culprits: Breakfast cereals, processed foods containing fruit, candy, ice cream

"Artificial" means that the product is not naturally found in nature. And that means your body usually doesn't have a way to process it. Ingredients like artificial coloring-which are made from petroleum (oil)-have been linked to host of health issues, from disrupting hormone function to causing hyperactivity in children, to tumor production in animal studies. And a meta-analysis in the journal Alternative Therapies in Health and Medicine found that our immune system attempts to defend the body from these synthetic colorants, which activates the inflammatory cascade. Another study by researchers at Georgia State University found that additives like emulsifying agents used to thicken foods can disrupt the bacterial makeup of the gut, leading to inflammation and weight gain in animals. The evidence in humans is sparse, but your best bet would still be to steer clear of these ingredients and stick to their natural counterparts.

RELATED: Your guide to the anti-inflammatory diet that heals your gut, slows the signs of aging, and helps you lose weight.

Common Culprits: Burgers, pizza, candy, chips

We may have just absolved saturated fats of their connection to heart disease, but that doesn't mean they're out of the woods just yet. That's because multiple studies have connected saturated fats with triggering white adipose tissue (fat tissue) inflammation. This white tissue is the type of fat that stores energy, rather than burns energy like brown fat cells do. And as your fat cells get bigger with greater intakes of saturated fats, they actually release pro-inflammatory agents that promote systemic inflammation, according to a review in the journal Expert Review of Cardiovascular Therapy.

Common Culprits: Beef, chicken, pork

Because cattle, chicken, and pigs didn't evolve on a grain-fed diet, many producers have to load up their animals with antibiotics. These drugs not only keep the animals from getting diseases in cramped feedlots or getting sick from their unnatural diet, but they also help them (and us) gain weight faster. Altogether, this means we're eating meats that are higher in inflammatory saturated fats, have greater levels of inflammatory omega-6s from the corn and soy diet, and our body thinks it's in a constant state of attack due to ingesting leftover levels of antibiotics and hormones. Even worse, when we grill meat at high temperatures, it creates inflammatory carcinogens.

Take steps to remove meat foods that cause inflammation from your diet with these tips:

Limiting red meat consumption to less than three times a week

Make sure you pick up lean cuts of grass-fed beef for your protein. This healthy source provides more healthy saturated and trans fats as well as inflammation-fighting omega-3s.

Add a bit of lemon juice to your meats: the acid acts as an antioxidant, protecting you from the harmful carcinogens producing during grilling.

Common Culprits: Bacon, hot dogs, bologna, sausage, jerky

Processed meats are the worst of both worlds. They're typically made from red meats high in saturated fats and they contain high levels of advanced glycation end products (AGEs), inflammatory compounds that are created when these processed meats are dried, smoked, pasteurized, and cooked at high temperatures. Not to mention the fact that these meats are injected with preservatives, colorings, and artificial flavorings that also register as foreign attackers to our immune system.

Common Culprits: Store-bought bread made from refined, white flour

Many of the breads on the market can go from flour and yeast to baked bread in just a few hours. But this shortening of the period of fermentation causes a decrease in the amount of starch and gluten the yeast typically can pre-digest for us. Without the assistance in digestion, it can be harder for our bodies to digest the bread's gluten, causing inflammation in the lining of your intestines. Experts believe this could be one reason for the rise in gluten sensitivity among Americans. Another theory is that modern strains of wheat contain a super starch known as amylopectin A, which has been shown to have inflammatory effects.

To avoid this food that causes inflammation, consider making some gluten-free swaps:

Serve burgers in lettuce wraps

Use cauliflower crust as a pizza base

Make avocado toast using sliced sweet potato instead of bread

Either way, store-bought breads should be a pass if you've been struggling to lose weight. We are, however, giving bakery-made sourdough the green light. Sourdough bread is one of the surprising fermented foods that provide healthy probiotics to help heal your gut -key in helping to reduce inflammation!

Common Culprits: Beer, wine, and liquors

While some research has shown a drink a day can actually lower levels of the inflammatory biomarker C-reactive protein (CRP), too much alcohol actually has the opposite effect. That's because the process of breaking down alcohol generates toxic byproducts that can damage liver cells, promote inflammation, and weaken the body's immune system.

On the other hand, drinking in moderation can pose some benefits. The flavonoids and antioxidants found in wine-as well as the probiotics in beer-might actually contribute an anti-inflammatory effect, according to a study published in the journal . We can't say it enough, "Everything in moderation!"

Common Culprits: Deep-fried restaurant meals; baked goods like doughnuts, cookies, and muffins

Because manmade partially hydrogenated oils, also known as trans fats, do not occur naturally in foods, our body doesn't possess an adequate mechanism to break them down. And when our body senses an unknown, foreign object, it can stimulate an inflammatory response. According to the Mayo Clinic, these trans fats can cause inflammation by damaging the cells in the lining of blood vessels.

And a study in the American Journal of Clinical Nutrition found that women who ate foods high in trans fat also had higher levels of markers of systemic inflammation, like interleukin 6 (IL-6) and C-reactive protein (CRP).

Thankfully, the World Health Organization (WHO) launched a global initiative that will eliminate artificial trans fats by 2023. And while we've banned trans fats from our packaged food supply, you will still see trans fats on restaurant menus. As such, make sure to avoid eating trans-fat-laden restaurant foods.

Common Culprits: Fast food packaging

Even if you don't know how to pronounce it, you should know what phthalates (thāl-ates) are. That's because many of us are unknowingly eating this class of endocrine-disrupting chemical toxins. Similar to BPA, phthalates are used in plastic food and beverage packaging-and they're not staying there.

An Environmental Health Perspectives study made headlines for its finding that people who often ate fast food had dose-dependent higher levels of phthalate metabolites than infrequent eaters. And there's more bad news for all-day-breakfast lovers.

A separate study published in Environmental Science & Technology found phthalates to be associated with the CRP marker of inflammation while another study in Environmental Health connected higher exposure to phthalates with metabolic syndrome, a disease also commonly associated with increased levels of inflammation. Lowering inflammation is only one of the things that happen to your body when you give up fast food!

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You cut calories, fit in time at the gym, and never eat after 8 p.m. So why is it that you still can't deflate that spare tire hanging around your tummy? Consider this: your body might be fighting against your weight loss efforts because you're eating too many inflammatory foods that cause chronic inflammation.

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Stop the clock with these delicious superfoods that keep hair, skin, nails, and joints healthy and ageless.

I currently look like a mutant. Before I sat down to with my laptop to write, I threw on a face mask-one of those pre-cut ones with cutouts for your mouth and eyes. A girl has to make time for beauty at some point during the day, right? As it turns out, though, that mask was a total waste. With a bit of planning, I could have been taking care of my skin, hair, and nails every time I sat down to eat. From a tomato-topped pizza to a shiitake mushroom omelet, the options were there.

Before you make the same mistake, dig into this list of foods that are sure to leave your feeling full, pampered, and best of all, ageless. From full hair and smooth skin to white teeth and pain-free joints, these easy-to-find foods will keep you feeling and looking your best. Curious what diet habits may make maintaining your youthful appearance an uphill battle? Don't miss these 20 Foods That Age You 20 Years.

Whether you're using it to bake or make homemade dressings, olive oil is likely among your pantry staples. While you may already know it's good for your ticker, you may not be aware that it's also a powerful wrinkle-fighter. Unlike omega-6-packed canola oil, saturated fats, and partially hydrogenated oils found in many processed foods, olive oil is a healthy fat teeming with omega-3s, which have been shown to keep skin safe from free radical damage. The antioxidants found in olives may also help reduce skin damage that can lead to wrinkles and blemishes.

V8 had it right from the start. With its high water content and plethora of vitamins, tomatoes are a prime produce pick. What really makes them shine, though, is their lycopene-a strong antioxidant that neutralizes free radicals that age skin and cause wrinkles. One study even found that eating tomato paste could help against sunburn and sun-related skin aging. To get the full skin-boosting benefit, throw your tomato on the grill before eating them. Your body can use lycopene more effectively when it's heated. For even more foods that can help keep your skin radiant and young, don't miss these 18 Health Foods with Big Beauty Benefits.

The next time you're looking to mix a chopped salad, pass on the iceberg and reach for watercress instead. Although you might shrug it off as a bitter plant, when picked young it's tender, more mild, and perfect for eating raw. Because it's rich in minerals and antioxidants-including vitamins A, B1, B2, B6, C, E, and K-it's great for skin, too. In fact, daily consumption of watercress has been associated with an increase in antioxidant levels that aid in skin health.

You may have heard that eating a nightly square of dark chocolate can help lower blood pressure-but the good stuff doesn't end there. Turns out, cocoa has beauty benefits, too. A study published in the Journal of Nutrition found that regularly eating chocolate rich in flavanols could help protect skin from harmful UV rays. Just beware: Kit Kats don't count. Overly processed candy bars have fewer flavanols than the pricier stuff. To get the most bang for your caloric buck and reap all of the skin protection, reach for a small square of dark chocolate that contains 70% cacao and is non-alkalized. Nibmor Extreme Dark Chocolate with Cacao Nibs fits the bill (you can buy it online for $3 here), as do many of these 7 Best New Healthy Chocolates.

Boost your skin's ability to stay firm as you age by swapping meat for tofu. Although research is not yet conclusive, some suggests that soy may help keep wrinkles at bay. A form of soy isoflavone, aglycone is to thank. A 2007 study in the Journal of Nutritional Science and Vitaminology found that eating 40 milligrams of soy aglycones over a 12-week period improved skin. Not sure where to find it? Whole, less processed forms of soy like tofu and edamame contain the compound.

Consider omega-3-rich wild salmon your skin's best friend. The fatty acids in this tasty fish help keep wrinkles and fine lines away by keeping skin supple and moisturized. Omega 3s may even boost your skin's defenses against UV damage. A study in the American Journal of Clinical Nutrition found that people who ate a little more than 5-ounces of omega-3 rich fish per week decreased the development of pre-cancerous skin lesions by nearly 30 percent. Need another reason to feast on the freshwater fish? The Vitamin D in salmon helps maintain healthy bones and teeth.

Protein is your pal, especially when it comes to maintaining firm, wrinkle-resilient skin and warding off crow's feet. "It's rich in B vitamins, which help to detox skin," says Dr. Kaleroy Papantoniou, a cosmetic dermatologist. But remember: not all yogurts are created equal. Flavored yogurt is one of these 32 Health Halo Foods to Stop Eating Immediately for a variety of reasons-one being that it can wrinkle your skin!

Grapefruit is more than just a diet food-it's a citrus-based blessing for your skin; specifically, stretch marks. Each half contains 59 percent of your daily value of vitamin C, which is essential for the protection of skin cells. Even more importantly, vitamin C is linked to collagen formation, which ties in directly to skin elasticity. The more elastic your skin remains as you age, the more youthful you'll look.

Mangoes do more than whisk you away on a tropical mental vacation - they protect skin from harmful free radicals. You know, for when you actually go to a warm-weather destination. "The dietary carotenoids in mangoes protect skin against the sun's UV radiation all summer long," explains nutritionist Lisa Drayer, RD.

When hair loss is spurred by a diet that lacks essential vitamins and minerals, oatmeal can help. In addition to keeping you satiated, oats are packed with iron, zinc, and healthy fats-all nutrients that help keep strands healthy and strong. Topping your morning bowl of oats with nuts (for additional healthy fats) or berries (for essential vitamin C) can add even more of a nutritional punch.

Although you might already use almond oil in your hair, smearing some almond butter on a piece of Ezekiel bread or an apple could benefit your mane, too. In addition to being full of healthy fats and rich in protein, almond butter contains roughly 4 milligrams of vitamin E per tablespoon (or about 27% of your recommended daily value). That's 3 more milligrams than peanut butter! The added vitamin E works to increase growth and keep hair shiny and thick.

Not only are lentils a great source of protein, they're rich in the essential B vitamin folate, too. Known better as vitamin B9, folate is needed for cell development and tissue growth-and that includes hair. If you're looking to stave off silver strands, increasing your intake of the nutrient can help. A deficiency can lead to both premature graying and hair loss-two things that make you look older than you actually are.

Cinnamon is a pantry staple that can be found in nearly everyone's kitchen. And that's good news! Not only does it add aromatic warmth to just about any dish, it also improves circulation, bringing oxygen and nutrients to hair follicles. Cinnamon paste or oil can also help to prevent hair breakage.

If your hair is thinning, an iron deficiency may be to blame. What's the connection? Iron helps to transport oxygen through the blood to all the cells in the body. When iron is lacking, hair follicles don't get enough oxygen, and they go into something called a "resting stage." When this occurs, hair is released and falls out. Thankfully, adding more iron to your diet can help reverse the effects. Steak, burgers and other red meats are high in iron. Vegetarians, fear not-eggs, beans, and iron-fortified breads and cereals are just a few meat-free iron options. Looking to make a real difference? Pair iron-rich foods with those containing vitamin C for better absorption.

Don't duck out on dark, leafy greens. When it comes to building and maintaining strong bones, vitamin-K-rich spinach earns a spot on our plates. Just one cup has more than 1,000 percent of the recommended daily value of vitamin K, which lowers and controls the activation of the cells (they're called osteoclasts) that aid in the breakdown of bones. And added benefit: Vitamin K promotes the protein synthesis, which is essential for bone strength and density.

Turmeric is the reigning champ of functional foods for good reason: it's teeming with antioxidants like curcumin. Curcumin carries powerful anti-inflammatory properties that have been found to help alleviate joint pain from exercise and arthritis. Another gift is its ability to disrupt the growth and spread of cancer cells. To reap the benefits, combine the spice with coriander, cumin and cayenne and sprinkle over chicken breasts, or whip up a breakfast smoothie filled with pineapple, banana, turmeric, ginger, yogurt and coconut water. Yum!

Bone broth is made by slowly cooking animal bones in water until their collagen is broken down into gelatin and dissolves into the water. When you ingest it, that gelatin can act as an intestinal Band-Aid, healing the lining of the digestive tract, which aids digestion and helps us absorb more nutrients. This same gelatin may also help strengthen bones and joints in a way that can relieve pain brought on by age-related arthritis and joint deterioration.

Let's skip the chicken and egg argument and agree on one thing: the latter is a beauty must. Packed with biotin, whole eggs help strengthen aging, brittle nails. Still not convinced the protein source deserves a place in your diet? Don't miss these 12 Reasons to Eat More Eggs.

The antioxidants in blueberries help protect your body against the damage of free radicals-which damage and age hair and nails. "Blueberries give a huge dose of beauty-boosting antioxidants to protect against the signs of aging," Drayer says. "Anthocyanins, the bluish pigments, keep skin soft and supple."

It might seem strange to have beer on a healthy food list, but according to research in the Journal of the Science of Food and Agriculture, beer is one of the richest sources of the trace mineral silicon, which is thought to increase circulation in the scalp. A daily 10-milligram silicon supplement was shown to strengthen brittle hair and nail after just 20 weeks. A single beer contains about the same amount so sipping some can help you grown more lustrous hair. Just don't have more than that if you're looking to maintain your trim waist.

It might sound counterintuitive and leave you with bad breath, but onions are a bacteria-fighting food. A 2010 study in the Journal of Chemical and Pharmaceutical Research found that chewing raw onions for 2 to 3 minutes is enough to kill all bacteria in the mouth. That sounds like a good reason to throw a few slices on your burger or salad if you ask us!

Fight tooth decay with fungus! The natural sugar in shiitake mushrooms, lentinan, can help reduce bacteria growth and plaque formation in the mouth. Shiitake mushrooms also help fight against the bacterial biofilm that causes the gum swelling and bleeding associated with gingivitis, a condition that's most prevalent in the over-35 set.

Every so often, swap out coffee for green tea to give your teeth a break. According to a study in the Journal Of Preventative Medicine, regularly sipping on one cup of green tea per day can prevent tooth loss in older adults. The antioxidative ingredients in green tea-catechins-are known to kill mouth bacteria and prevent gum disease. One catch: For your mouth to benefit, you'll have to go sugar-free.

It might be the picked-over vegetable on party spreads or the unwanted garnish to your basket of wings, but celery has its benefits. Its high water content and stringy texture help it act like a toothbrush, scraping leftover food and bacteria from your teeth.

An apple a day might not keep the doctor away, but it can keep the dentist at bay. The high water and fiber content work in your favor. Because it involves a good amount of chewing, eating an apple forces you to salivate, rinsing away bacteria. The fibrous texture also stimulates the gums.

There's a reason we say it in pictures-cheese makes for a good smile. It's low-sugar, high-calcium content helps protect teeth's enamel. Cheese also contains casein, a slow-releasing protein that works to fortify the tooth's surface-a benefit if you're prone to cavities.

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Journal of the Science of Food and Agriculture

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Journal of Chemical and Pharmaceutical Research

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Anti-Aging Foods to Keep You Looking & Feeling Young | Eat This Not That

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Stop the clock with these delicious superfoods that keep hair, skin, nails, and joints healthy and ageless. I currently look like a mutant. Before I sat down to with my laptop to write, I threw on a face mask-one of those pre-cut ones with cutouts for your mouth and eyes.

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Fight back against inflammation!

Inflammation works a little like sports fans at their team's championship game. One minute they're cheering along in the stands, but once the final buzzer goes off to signify their victory, they're flooding the court in an unstoppable wave-then setting cars ablaze while rioting in the streets.

And just like a harmless movement can balloon into one with disastrous and dangerous outcomes, inflammation's healing intentions can also get out of hand and ultimately translate into the menacing consequence of sickness and weight gain. Inflammation is part of the body's immune response. It alerts your body to a wound or injury, like when your ankle will start to throb and swell after a sprain, so your immune system can fix it. It's not just external injuries that cause inflammation, however. Things like a lack of sleep, excessive stress, genetics, and-what might be worst of all-the wrong diet can all contribute to inflammation.

By "wrong diet," we're talking about the typical American diet which is full of inflammation-inducing foods. Think: fried foods, refined flours and sugars, hormone- and antibiotic-laden animal products, synthetic sweeteners, and artificial food additives. So if you're constantly noshing on these items, your body will begin to transition into a state of chronic inflammation. This inflammatory, high-energy diet builds belly fat, reduces levels of gut-healthy probiotics, induces weight gain, causes joint pain, bloating, and fatigue, and has been connected with a host of diseases, from diabetes and obesity to heart disease and cancer. And it gets worse: Once you get belly fat, just like an active volcano, it can start spewing out dangerous substances through a condition called "leaky gut." These biochemicals, collectively known as adipokines, include many pro-inflammatory chemicals that will continue to worsen inflammation, sending you into a waist-widening downward spiral.

So, if you've been struggling to lose weight, but you've continued to eat the same foods (yes, even if you are eating less of them) it's time for a change. And science has an answer for you. Researchers are proving time and time again that fitting in certain foods into your diet may be all that's needed to counteract the effects of inflammation-perpetuated weight gain. These healing foods attack inflammation by increasing the concentration of beneficial bacteria in your gut, turning off inflammatory genes, and decreasing levels of pro-inflammatory biomarkers-many of which will torch fat in the process. Fit these foods into your diet, and you'll be on your way to a leaner, happier you. And to drop even more pounds, get that belly fat in check with these 30 Best-Ever, Fat-Burning Foods.

A study in the Journal of Nutrition showed that eating berries daily could significantly reduce inflammation. And another study in the same journal found that fruit-based drinks could neutralize the inflammatory effects of high-fat, high-carb meals. Why is this exactly? Well berries contain a class of antioxidants called flavonoids, but it's the anthocyanins, specifically, that contribute their anti-inflammatory effects by effectively turning off inflammatory and immune genes. And when it comes to anthocyanins, blueberries are king. On top of that, blueberries are rich in vitamin C and another polyphenol, resveratrol, which have both been found to promote anti-inflammatory responses through decreasing inflammatory free radicals.

Throw together a jar of overnight oats packed with dark chocolate, berries, nuts, and a dash of cinnamon, and you'll be fighting inflammation and drastically reducing belly fat. The raw oats are a resistant starch, a type of carb that passes through your gut undigested. Instead of feeding you, it feeds your healthy gut bacteria, which in turn produce a fatty acid that encourages more efficient fat oxidation known as butyrate. Higher levels of butyrate reduce inflammation in your body and help reduce insulin resistance as well. Less inflammation means less bloating and a slimmer you.

Researchers attribute ginger's health benefits to gingerols, compounds that are antioxidant, anti-inflammatory, antibacterial, and anti-disease. According to numerous studies, these compounds block several genes and enzymes in the body that promote inflammation. When University of Arizona researchers gave rats with experimental rheumatoid arthritis a crude ginger extract, which included the essential oils and other compounds found only in the root itself, it was able to inhibit joint swelling and inflammation. Fresh ginger is richest in gingerol, so grate up the root, throw it in a mesh bag, steep, and sip on ginger tea.

Say hello to your secret weight-loss tool. Green tea-a humble drink that's been cherished as a health miracle for centuries and is even the cornerstone of the bestselling The 7-Day Flat-Belly Tea Cleanse. These benefits stem from catechins, the group of antioxidants concentrated in the leaves of tea plants. And the most powerful of all catechins, a compound called epigallocatechin gallate, or EGCG, is found almost exclusively in green tea. Scientific studies, like one in the Journal of Advanced Pharmaceutical Technology & Research, suggest that the high EGCG and polyphenol content in green tea make it a stronger anti-inflammatory elixir than other teas like black tea. These anti-inflammatory properties have also been implicated in preventing the development and growth of skin tumors.

Great news for all you chocoholics! A recent study found that antioxidants in cocoa prevented laboratory mice from gaining excess weight and actually lowered their blood sugar levels. And another study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation. To enhance the effects, try pairing your chocolate with some apple slices: The fruit speeds up the probiotic fermentation process, leading to an even greater reduction in inflammation and weight. Psst, make sure you're choosing the right kind! Look for cacao content of 70 percent or above because these contain the highest amounts of antioxidants.

When it comes to fats, there's one variety you definitely don't want eat less of: omega-3s! These healthy fats are famous for their anti-inflammatory properties. And fatty fish are one of the best sources of this class of polyunsaturated fats. Wild salmon provides you with both EPA and DHA. And unlike plant omega-3s, these two fatty acids are already in an active form, meaning they'll more efficiently attack excess inflammation through the increase in adiponectin-a hormone that enhances your muscles' ability to use carbs for energy, boosts metabolism, and burns fat-which ultimately decrease inflammation markers.

Peppers are an anti-inflammatory superfood-but go red to reap the most benefits. Out of the three colors of bell pepper, red have the highest amount of inflammatory-biomarker-reducing vitamin C along with the bioflavonoids beta-carotene, quercetin, and luteolin, according to research in the Journal of Food Science. Luteolin has been found to neutralize free radicals and reduce inflammation. Beta-carotene is a carotenoid, fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis. And allergy research has shown that quercetin acts as a mast-cell stabilizer, which decreases the number of cells reacting to an allergen. Mast cells are responsible for releasing histamine during inflammatory and allergic reactions.

You can thank curcumin for turmeric's beautifully bright, yellowy-orange color-but that's not all it's good for. This active compound has been found to contain potent anti-inflammatory and antioxidant properties. Studies have shown curcumin directly inhibits the activation of inflammatory pathways through shutting off production of two pro-inflammatory enzymes, COX-2, and 5-LOX. For this reason, curcumin has been implicated in a range of beneficial health effects, from preventing cognitive decline, liver damage, and heart disease, while easing joint inflammation and pain associated with arthritis.

Besides being a source of many phytochemicals, including ascorbic acid, carotenoids, and flavonoids, beets are a unique source of betalain pigments, which have been found to display potent antioxidant, anti-inflammatory and chemopreventive activity. One of these pigments, betaine, is a nutrient that not only fights inflammation, but also is known to rev your metabolism, positively influences the mechanism for insulin resistance, boost your mood, and shut down genes that encourage fat to hang around. A review in the journal Nutrients has associated eating beets with lower levels of inflammatory markers-including CRP as well as interleukin-6 and tumor necrosis factor, which are released by harmful belly fat-as well as a decrease in risk of plaque buildup, high blood pressure, and type 2 diabetes.

This anti-inflammatory benefit could be linked to the sprouts' glucosinolate content. These compounds help prevent unwanted inflammation when they're converted to I3C-a compound that research has found to decrease the production of pro-inflammatory mediators on a genetic level. It's also high in vitamin K, a vitamin found in many cruciferous and leafy green veggies, which can help regulate inflammatory responses in the body. Just don't nosh on it raw if you have a pollen allergy! Find out why in our exclusive report: Eat This, Not That! To Fight Spring Allergies!

Similar to raw oats, black beans and most other pulses pack a strong resistant-starch punch, providing the source of fuel for you healthy gut bugs to ferment into the inflammation-reducing fatty acid butyrate. A half-cup of black beans not only packs 3.1 grams of resistant starch, it also carries nearly 20 grams of protein and 14 grams of filling fiber, making black beans a delicious fat-fighting triple threat. Not only that but black beans are high in anthocyanins, antioxidants which have also been associated with lowering inflammation. According to a recent study in the journal Nutrients, when patients with metabolic syndrome consumed a meal with black beans, their levels of postprandial insulin (i.e. those measured right after a meal) were lower and antioxidant concentration higher than subjects who ate a meal with a similar amount of fiber or a similar amount of antioxidants. High levels of postprandial glucose and insulin have been implicated in increases in inflammation and oxidative stress-making black beans a potent Western-diet inflammation-fighter.

Add fighting inflammation to the list of Mediterranean diet benefits-right next to reducing the risk of cardiovascular disease and dialing up weight loss. While researchers initially believed many benefits were conferred by the presence of healthy monounsaturated fats, they also found that other oils with MUFAs, particularly oleic acid, did not exhibit the same health benefits. Now, researchers have found the key component is oleocanthal. This compound, found only in extra virgin olive oils (as these are unrefined and contain more phenolic compounds), has a significant impact on inflammation and helps reduce joint cartilage damage, working similarly to ibuprofen in that it prevents the production of pro-inflammatory COX-1 and COX-2 enzymes.

Tomatoes are a great source of lycopene, an antioxidant that protects your brain and fights depression-causing inflammation. Because lycopene lives in tomato skins, you'll get more of the stuff if you throw a handful of cherry tomatoes into your next salad instead of slicing up one full-size tomato. And if you're not a fan of the tart, raw tomatoes, don't sweat it; Research has proven that processed tomatoes have an even higher amount of lycopene than the fresh ones. Whatever your choice, enjoy them with a little olive oil, which has been shown to increase fat-soluble lycopene absorption.

With 9 grams of healthy fats (including inflammation-quelling ALA omega-3s) alongside a whopping 11 grams of fiber and 4 grams of protein per ounce, chia seeds can stabilize blood sugar, boost weight loss, suppress appetite, and even help keep your body hydrated throughout the day. Put them all together, and you have an inflammation-fighting superfood. According to a study in the European Journal of Clinical Nutrition, loafs of bread supplemented with increasing doses of chia seeds were found to decrease spikes in blood sugar in a dose-dependent manner. Post-eating blood sugar spikes have been implicated in causing increases in inflammation due to the overproduction of inflammatory free radicals called reactive oxygen species (ROS). Fit chia seeds into your diet in any one of these 45 Best-Ever Chia Pudding Recipes for Weight Loss!

Pineapple contains bromelain, the enzyme which acts as a meat tenderizer as well as a powerful anti-inflammatory. What researchers have noted is that many anti-inflammatory foods act not necessarily by reducing inflammation directly, but by alleviating symptoms that can eventually cause inflammation. Bromelain has been found to be beneficial in reducing asthmatic symptoms through decreasing the spread of proinflammatory metabolites and relieving post-exercise inflammation by helping to repair and resolve muscle soreness through its significant levels of potassium. While all parts of the pineapple contain this magical compound, most of the bromelain in pineapple is in the stem. Because the stem is a little on the tough side, you can blend or juice the core with the sweeter flesh to reap the bloat-beating benefits. Try it in our Pina Colada Smoothie, it's one of our 15 Healthy, 5-Ingredient Breakfast Ideas.

Spinach attacks inflammation from all sides. It's rich in carotenoids, and vitamins C, E, and K-all of which have been found to protect the body from pro-inflammatory cytokines. A form of vitamin E called alpha-tocopherol was found to decrease inflammation in patients with coronary artery disease in a The American Journal of Clinical Nutrition study. And in a separate study in the Canadian Journal of Surgery, vitamin E administration was found to reverse levels of the same inflammatory adipokine compounds released by belly fat: tumour necrosis factor-a and interleukin-6.

Brown rice, quinoa, millet, and amaranth all are packed with fiber that helps produce butyrate, a fatty acid that turns off genes related to inflammation and insulin resistance. The high B vitamin content of whole grains (which is nearly entirely lost during the refinement process) also helps reduce the inflammatory hormone homocysteine in the body. Not only that but high fiber foods also suppress appetite. According to a team of international researchers, a molecule called acetate is naturally released when fiber is digested. Acetate then travels to the brain, where it signals us to stop eating. And if you eat less, you're less likely to be taking in more pro-inflammatory foods.

Besides keeping brittle bones at bay, Vitamin D also fends off depression and colds, reduces the risk of certain cancers, and perhaps most importantly, diminishes inflammation. Previous research has found a correlation between vitamin D deficiency and increased levels of pro-inflammatory markers. While your body produces D whenever your skin is directly exposed to sunlight, if you've been finding that you're glued to your desk more often than you'd like, it might be best to get some vitamin D into your diet as well, and whole eggs are a great solution. The yolk contains a host of fat-blasting and health-boosting nutrients from vitamin D to fat-blasting choline.

There's now science to back-up the smelly, cold-busting benefits of garlic. Researchers hypothesize garlic's cold-fighting power comes from the compound allicin, which blocks enzymes that play a role in bacterial and viral infections. In terms of an inflammatory response, a review of Anti-Cancer Agents in Medicinal Chemistry explained that aged garlic extract has been found to favorably stimulate anti-inflammatory proteins while suppressing inflammatory markers in chronic inflammation environments. Taking an aged-garlic supplement provides the highest concentration of bioavailable compounds, but studies have also shown that fresh garlic can provide subtle benefits. Just be sure to crush the garlic first to kickstart production of the bioactive allicin compound-it's just one of our 20 Ways to Boost the Nutrient Content of Your Food.

Willow Jarosh, RD, tells us, "Healthy nutrients like copper help maintain anti-inflammatory and antioxidant responses in the body." That's because this essential mineral acts as a critical cofactor in the body's anti-inflammatory responses. The enzyme superoxide dismutase (SOD) plays an important antioxidant role in deactivating cell-damaging, free-radicals. And in order to function properly, it utilizes the support of three minerals: copper, zinc, manganese. And guess what? Oysters are full of all three. Oh, not to mention, they're also a great source of inflammation-quelling omega-3s.

There's a new superfood in town, and its name is kamut-or Khorasan wheat. This ancient grain boasts more protein gram-for-gram than quinoa, it's loaded with energy-boosting, muscle-protecting minerals like magnesium, potassium, and iron, and comes complete with an amazing 7 grams of hunger-busting fiber per cup. Subbing out meat for plant-based vegan foods is great for reducing inflammation because animal protein is one of the top sources of inflammatory saturated fats. Plus, a study published in the European Journal of Clinical Nutrition found that eating kamut reduces levels of cytokines: compounds which cause inflammation throughout the body.

Cultivating a proper gut garden is essential for good health, particularly when it comes to fighting inflammation. That's because your good gut bugs break down foods into anti-inflammatory fatty acids which not only decrease inflammation but may also help shut off your fat genes. And when they aren't healthy, they can't do this. Adding cultured, fermented foods-known as probiotics -into your diet can recolonize your gut with beneficial microbes, which can then assist with fending off inflammation. Low sugar yogurt (with live active cultures) is one of the most accessible sources of probiotics, but you can also eat kefir, sauerkraut, pickles, kimchi, and cheese.

In order for your probiotic efforts to succeed, you also have to incorporate foods known as prebiotics into your diet. This groups of high fiber foods provide your gut bugs with the fuel they use to function and ferment. Apple peels are full of pectin, a natural fruit fiber that a study published in the journal Anaerobe found to be powerful enough to support the growth of the beneficial bacteria Bifidobacteria and Lactobacillus. Not to mention, apple peels also provide an average of 10 mg of quercetin-an endurance-boosting, anti-inflammatory antioxidant. Feed your bugs with more fiber-rich foods by checking out these 15 Prebiotic Foods For Better Gut Health.

Although not as strong as animal-based omega-3s, DHA and EPA, nuts (particularly, walnuts) are a great source of a plant-based, anti-inflammatory omega-3 known as ALA. Almonds are one of the best sources of antioxidant vitamin E, which helps protect cells from oxidative damage (a byproduct of inflammation), and hazelnuts contain the highest amount of immuno-protective oleic acid.

According to a 2016 study published in the American Journal of Clinical Nutrition, the most effective omega-3 when it comes to reducing specific markers of inflammation is DHA over EPA. So how do you get more of the powerful fat into your diet? It's easy (and cheap)-just grab a can of light skipjack tuna (we prefer this brand), which is one of the best sources of the bioactive fatty acid.

It's not just a staple when you're marinating your lemon chicken; this flavorful herb is also a powerful anti-inflammatory thanks to its high concentration of antioxidant compounds. (In fact, you'll often see "rosemary extract" listed on your natural processed goods as an antioxidant preservative.) Scientists believe the anti-inflammatory activity comes from the presence of carnosic acid and carnosol, two polyphenolic compounds in rosemary which a study published in the journal BMC Complementary and Alternative Medicine discovered could effectively inhibit the production of pro-inflammatory cytokines.

Don't dismiss bone broth as just another health fad-there's solid evidence to back up its rightful place in your diet. To make it, bones are left to simmer in water for an extended period of time, extracting and breaking down their collagen and other nutrients. Some of that broken down material from the cartilage and tendons is glucosamine (which you may have seen sold as a supplement for arthritis and joint pain). According to a study published in the journal PLoS One, when overweight, middle-aged adults took a glucosamine supplement, they were able to decrease serum CRP (inflammation biomarker) levels by 23 percent more than those who didn't take a supplement. The stock is also full of anti-inflammatory amino acids (glycine and proline), and the ample levels of gelatin will help rebuild your gut lining to further assist with your anti-inflammatory gut microbes.

One of the lesser-known benefits of coconut oil is that it's a powerful anti-inflammatory food. The fats found in cold-pressed, virgin coconut oil are teeming with anti-inflammatory properties, according to a study published in the journal Pharmaceutical Biology. Another study, published in Medical Principles and Practice proposes that coconut oil is likely only effective in treating acute inflammation, such as at the site of an infection or injury, rather than the chronic inflammation associated with weight gain and other diseases.

If you've ever suffered from indigestion after eating, you're familiar with the importance of digestion enzymes. But there's another group of enzymes that's also important to your health: proteolytic enzymes. These enzymes are essential when it comes to modulating the inflammatory response. They do so by helping to break down proteins and cellular debris and clears them out to reduce your body's immune and inflammatory response. Raw honey is one of the best sources of these enzymes because-brace yourself-honey is made by bees' enzyme-rich saliva. Multiple animal studies have found honey to be effective in alleviating symptoms of inflammatory diseases, such as IBS. Bonus: the sweetener is also full of anti-inflammatory polyphenols, carotenoids, antioxidants, and vitamins.

Miso packs an anti-inflammatory one-two punch. Not only is it a fermented food, which means it's rich in probiotic compounds that ferment fibers into anti-inflammatory compounds, but it's also made from soy. What's so special about soy? Several studies have suggested that soy's isoflavones-estrogen-mimicking compounds-may be powerful anti-inflammatories. In fact, a review of isoflavones published in a 2016 issue of the journal Nutrients concluded that isoflavones reduce inflammation by reducing pro-inflammatory enzyme and cytokine activities. We explain why we give fermented soy the A-Ok in our exclusive report: 14 Things That Happen To Your Body When You Eat Soy.

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30 Best Anti-Inflammatory Foods | Eat This Not That

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Fight back against inflammation! Inflammation works a little like sports fans at their team's championship game. One minute they're cheering along in the stands, but once the final buzzer goes off to signify their victory, they're flooding the court in an unstoppable wave-then setting cars ablaze while rioting in the streets.

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By Dana Leigh Smith & The Editors of Eat This, Not That!

Whether or not you want to admit it, it's something we all have in common. No, we're not talking about a not-so-secret love of Justin Bieber, we're talking about belly fat. We all have it.

Although a bit of body chub is necessary to keep us in good health, too much of the stuff can have the opposite effect on life expectancy and wellbeing-especially when it collects around the midsection. Not only does belly fat, or visceral fat, make it difficult to zip up your jeans, it also increases the risk for cardiovascular disease, hypertension and type 2 diabetes-even if you're not particularly overweight.

To help rid yourself of the dangerous fat around your middle, the team at Eat This, Not That! surveyed some of the most sought-after fitness and nutrition experts and delved into latest scientific journals to discover the 42 most effective ways to lose your love handles and trim your midsection. Shrink your gut now, and be sure to check out these 30 Things to Do 30 Minutes Before Bed to Lose Weight!

Eat your way to a leaner midsection, with a dash of spice, some key teas and our other Eat This, Not That! top picks.

Kale is the Jennifer Lawrence of superfoods, acclaimed and enjoyed by millions. Trouble is, it risks becoming the Jennifer Lawrence of superfoods, at risk of numbing overexposure. If you find the prospect of another kale salad as exciting as a plain chicken breast, opt for dinosaur kale, a.k.a. black or lacinato kale. Its dark, curly leaves are sweeter-tasting and more tender than the regular variety, but it has the same nutritional properties, like satiety-boosting fiber and other nutrients that can turn off your belly-fat genes and lead to quick weight loss.

Think of white tea as Spanx in a cup. It actually works with your body in four different ways to promote fat-burning, as reported in The 7-Day Flat-Belly Tea Cleanse: It blocks the formation of new fat cells while simultaneously boosting lipolysis, the body's process of breaking down stored fat, according to a study published in the journal Nutrition and Metabolism. Another group of researchers found that the tea is also a rich source of catechins, a type of antioxidant that triggers the release of fat from the cells and-bonus!-helps speed the liver's ability to turn fat into energy. Brew this and burn fat. For more ways to sip your way slim, don't miss The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!

Melt fat drinking delicious tea on The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!

It's the Spanish term for pumpkin seed, and if you consider them just jack o'lantern innards, you're in for a treat. One ounce of seeds has eight grams of protein - more than an egg or almonds - and is rich in flat-belly nutrients like fiber, zinc and potassium, which are key to muscle building and recovery. Sprinkle them in salads or over oats.

Cinnamon contains powerful antioxidants called polyphenols that are proven to alter body composition and improve insulin sensitivity. But that's not all: The powerful spice was also shown to ward off weight gain and visceral fat in animals fed a sugar-enhanced diet. That doesn't give you free reign to eat all the sweets you want without consequence (the study was only on critters, after all), but it couldn't hurt to add some cinnamon to your coffee or oatmeal if you've been having a tough time staying away from sugary indulgences.

Now this next spice that can shrink your middle is one we don't suggest you add to your morning cup of Joe. Cayenne, commonly used to Mexican dishes their signature kick, has been connected to abdominal fat loss when eaten daily. Though there are various mechanisms at play, one group of researchers say that the spice may diminish appetite. In their study, they discovered that men who ate spicy appetizers consumed 200 fewer calories at later meals than those who did not. You can find capsaicin in hot sauce, but just a couple of shakes of some popular varieties can provide nearly 20 percent of your daily sodium limit. For a less aggressive, salt-free kick, try seasoning grilled fish, meats, and eggs with just a pinch of cayenne.

This fermented Chinese tea might do to your fat cells what the New England Patriots allegedly do to their footballs-deflate them! To discover the brew's fat-crusading powers, Chinese researchers fed groups of rats varying diets over a two-month period. Those who had a high-fat diet while also receiving pu-erh tea extract had lower levels of fat in their blood and lower levels of belly fat than those who did not. While the effects aren't proven in humans, this tea has true fat-blasting potential. Sip a cup in the morning, and get even skinnier with the 55 Best-Ever Ways to Boost Your Metabolism.

Lose weight for just pennies a day on The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!

Want your metabolism stoked all day long? Of course, you do-and making it happen is as easy as sitting down to a protein-rich breakfast. In a recent study of 21, half were fed a breakfast of bagels while half ate eggs. The egg group was observed to have a lower response to ghrelin (the "hunger hormone") were less hungry three hours later and consumed fewer calories for the next 24 hours! Bonus: Egg yolks contain choline, a nutrient with powerful fat-burning properties

Looking for some flat-belly breakfast inspiration? Check out these 50 Best Breakfast Foods for Weight Loss-Ranked

Oysters are one of the best food sources of zinc, a mineral that works with the hormone leptin to regulate appetite. Research shows that overweight people tend to have higher levels of leptin and lower levels of zinc than slimmer folk. A study published in the journal Life Sciences found that taking zinc supplements could increase leptin production in obese men by 142 percent! A half-dozen oysters only has 43 calories but provides 21 percent of your RDA of iron-deficiencies of which have been linked to a significant increase in fat gene expression.

For more ways to dial down your fat genes and lose weight, check out these 50 Best Detox Waters for Fat Burning and Weight Loss.

Omega-3 fatty acids, the nutrients that make fatty fish such nutritional-champs, play a key role in reducing belly fat storage, all while keeping us full and satisfied. But thankfully you don't have to down an entire fillet or even turn on the stove to reap their stomach-flattening benefits. Just
1/4 cup of walnuts packs more than two day's worth of ALA (alpha-linolenic acid), a type of omega 3. And bonus: Walnuts have also been shown to reduce blood pressure and decrease inflammation in the blood vessels during times of stress. Add them to any of these
50 Best Overnight Oats Recipes to get the flat-belly beneifts stat!

Raspberries may be small, but they're awful mighty-think of them as nature's magical weight loss pill. Not only do they pack more fiber and liquid than most other fruits, which boosts satiety, they're a rich source of ketones, antioxidants that may aid trim down efforts by incinerating stored fat cells. What's more, like other berries, raspberries are packed with polyphenols, powerful natural chemicals that have been shown to decrease the formation of fat cells and zap abdominal fat.

Melt fat drinking delicious tea on The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!

Besides serving up a third of the day's fiber, a one-cup serving of this highly nutritious, naturally sweet veggie contains 30 percent of your daily vitamin C needs. The body uses the nutrient to form muscle and blood vessels, and it can even boost the ab uncovering effects of exercise, according to Arizona State University researchers.

It's finally time to give the humble blueberry proper praise-and add some your daily diet. What makes them so great? Blueberries may help blast away stubborn belly fat by turning on your get-lean genes, according to University of Michigan researchers. After a 90-day trial, the rats fed a blueberry-enriched diet showed significantly reduced belly fat than the control group. But that's not all! The sweet fruit also contains compounds that ward off and reverse age-related loss of memory and motor coordination.

And for more wasit-trimming tips, check out these 40 Ways to Lose 4 Inches of Body Fat!

If you like to start your day with oatmeal, it's time to give yourself an upgrade. While oatmeal is a terrific breakfast, with 12 grams of protein and 8 grams of fiber per cup, oat bran is a whole other level. It packs a whopping 20 grams of muscle-building protein and 18 grams of fiber, for the same number of calories. And all that fiber is good news for your belly. Intake of the nutrient was found to be negatively associated with belly fat, according to a Journal of Clinical Endocrinology & Metabolism Just don't screw it up by dumping brown sugar or syrup on it. Low-fat milk and cinnamon are the best accompaniments.

Fit into your favorite jeans, compliments of The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!

Pickles are low-cal, filled with fiber and covered in vinegar-which is all good news for your waistline. In fact, just one large pickle has 15 calories and 2 grams of belly-filling fiber, so eating three or four can actually leave you feeling pretty satiated for less than 100 calories! Every dieter knows that eating filling snacks are paramount to weight-loss success, but how does the vinegar help the fat-fighting cause? Studies show acidic foods help increase the rate at which the body burns off carbs by up to 40 percent-and the faster you burn off carbs, the sooner your body starts incinerating fat, which can help you get that lean look you crave. Add these tangy, pickled cucumbers to sandwiches and burgers or munch on them solo to start feeling more confident in your skivvies.

And for more slim down hacks, check out these 30 Skinny Secrets from the World's Sexiest Women.

It's not carbs, per se, that lead to belly fat; but the type, researchers say. In fact, whole grains are a dietary staple of people with the littlest middles. A Tufts University study found that participants who ate three or more servings of whole grains per day (oats, quinoa, brown rice, wheat) had 10% less belly fat than people who ate the same amount of calories from refined carbs (white stuff: bread, rice, pasta). Further research is required to figure out exactly why this is the case, but the hypothesis is it has to do with the high fiber and slow-burn properties of whole grains. When it comes to diet, being unrefined is a good thing!

Quin-what?! Not sure how to cook up the ancient grain? Check out these 10 Quinoa Recipes for Weight Loss for some healthy meal ideas!

While whole flaxseeds are high in the fat-shrinking nutrient ALA, their hard exteriors often resist digestion, meaning you don't necessarily get the nutritional bang for your buck. Go for the ground version (also known as flax meal), which has about 2.3 grams of ALA per tbsp, or get nearly a week's worth of the good stuff by drizzling a little of the oil onto your salad. Studies have found flax to be helpful for cardiovascular disease symptoms like hypertension, according to a recent study in the journal Hypertension.

A handful of almonds packs a serious fat-burning punch: One study of overweight adults found that eating about a quarter-cup of almonds for 6 months led to a 62% greater reduction in weight and BMI. And eating just 1.5 ounces of almonds daily led to a reduction in belly and leg fat, a 2015 study published in the Journal of the American Heart Association showed. For added effect, eat almonds before working out: The amino acid L-arginine can help you burn more fat and carbs.

What smells like an exotic vacation and can shrink your waist faster than your favorite Zumba class? You got it: coconut oil. A study of 30 men in the journal Pharmacology found that just 2 tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month. What makes coconut oil superior to other fats is its medium chain triglycerides. Unlike the long-chain fatty acids found in animal sources of saturated fat, coconut oil doesn't seem to raise your cholesterol and is more likely to be burned as energy than stored as blubber. At roughly 117 calories per tablespoon, it's a near identical caloric swap for olive oil. Plus, its high smoke point makes coconut oil great for just about every dish, from eggs to stir-frys.

Sunflower seeds make a healthy and filling addition to any diet. A quarter-cup serving packs just over 200 calories and provides 3 grams of fiber. The seeds also serve up a fair share of magnesium, a mineral that helps boost lipolysis, a process by which the body releases fat from its stores, which is just one of the reasons weight loss experts love the stuff. "Sunflower seeds and Sunbutter are two great belly-busters, says registered dietitian Lauren Slayton of Foodtrainers. The type of fat in the seeds have been shown to reduce abdominal fat in women with no other change in diet," explains Slayton.

These no-full lifestyle hacks will help you lose your belly in no time.

Have trouble cutting yourself off after you've eaten your fill? Light a candle when you sit down to the dinner table and blow it out after you've finished your meal. This simple action sends a message to your brain-and your mouth-that it's time to stop noshing. Not only will this strategy keep the temporary food baby that develops when you overeat at bay, over time, eating fewer calories adds up major weight loss.

Have you ever eaten something right after brushing your teeth? It didn't take too appetizing, did it? For this reason, brushing your teeth right after meals, is a great way to keep yourself out of the kitchen, and subsequently, hundreds of wasit-expanding calories out of your mouth. In fact, a study of more than 14,00 people found that people who brush after meals weigh less than people who don't! Sounds like a great reason to keep a toothbrush in your purse or briefcase, if you ask us.

Lose weight for just pennies a day on The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!

"The fastest and easiest way to shrink your tummy is to cut back on salty foods and drink more water," says celebrity trainer and creator of Methodology X, Dan Roberts. "Even if you do have a few pounds to lose, you're likely retaining fluids, due to mild dehydration. Flushing out the salt and drinking more water is a really effective way to counteract the bloat. The results can be almost immediate," adds Roberts.

"Although there is no magic cure for getting rid of belly fat, eating adequate protein and cutting down on refined high glycemic carbs can help," says Martha McKittrick, a New York City-based registered dietitian. "Protein helps keep you feeling full longer and the body burns more calories breaking them down compared with carbs and fat. Lastly, protein doesn't cause insulin spikes like refined ("white" or sugary) carbs do. High levels of insulin have been linked to more belly fat-and this is especially true as we get older," warns McKittrick. Swap white toast for greens or fruit salad at brunch, pick Greek yogurt over a bagel for breakfast and when you're dining out and opt for grilled chicken or fish instead of a pasta dish.

Can't imagine giving up your favorite chips and cookies in the name of weight loss? You don't have to. Just pre-portion your snacks into small baggies to ensure you stick to just one serving size. It's the easiest way to eat your [insert favorite snack here] and have it, too!

And if fast food is your vice, be sure to check out our exclusive report, Every Menu Item at McDonald's-Ranked! and stick to the best ranking picks.

Food expert Kelly Choi and the editors of Eat This, Not That! bring you The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!

Not only can your office water cooler help you stay looped into all the latest gossip, it can help you trim the waistline too-especially if you make a point to fill your cup before digging into your snacks and meals. According to a recent study, sipping 16 ounces of water before each meal can lead to significant weight loss. To make this discovery, researchers rounded up 84 obese adults for a 12-week experiment. After all of the participants received general weight loss advice, they were assigned to one of two groups. The first group was told to drink 16 ounces of water half an hour before each of their meals while the other group was told to imagine that they were already full before digging in. At the end of the study, the water group had lost about 9 pounds while their less hydrated peers shed about three pounds less. The researchers say that drinking H20 before meals is an effective weight loss strategy because it helps increase satiety, which makes it easier to dine smart.

And for more ways to drop the pounds, check out these 50 Ways to Lose 10 Pounds-Fast

"When clients come to me wanting to lose weight around their midsection, the first thing I look at is their carb intake," says Lauren Minchen MPH, RDN, CDN. "Going really low carb is not necessary to lose belly fat, but I generally find cutting out starches, fruits and desserts at dinner is effective for belly fat loss. Plus, it's easier than having to tally your carb number throughout the day!"

When you go out to eat, avoid fattening freebies like bread and chips at all costs. If you're ravenous when you arrive, ask your server for a side salad, or a vegetable-based appetizer or side dish. Grilled asparagus, sautéed spinach, marinated mushrooms and hummus with crudite are all examples of smart picks.

And when you're eating at home, consider starting your meal with one of these 20 Best-Ever Fat Burning Soups.

One of the fastest ways to burn belly fat is to cut back on the added sugar in your diet, especially from sugar-sweetened beverages. Numerous studies suggest that excess fructose-found abundantly in soda and packaged snacks-increases the accumulations of belly fat-especially in men. If you want to indulge in a soda, pick up one of our top picks from our exclusive report, The 38 Top Diet Sodas-Ranked! Or, better yet reach for one of these weight loss teas. And for the best weight loss results, limit yourself to 25 grams of the added sugar a day.

For more fitness tips for a flat belly, check out these 25 Weight Loss Tips From The World's Fittest Men!

You've likely heard that moving more is beneficial for general wellness, but did you know that adding a structured walking program to your fitness routine can help you scorch serious belly fat? It's true! In a International Journal of Obesity study of 113 subjects at a high risk for type 2 diabetes, researchers found that three weekly hour-long walks significantly lowered participants cholesterol levels and accumulation of belly fat, compared to the control group. Lace up your sneakers can hit the streets with Fido or go to the gym and break a sweat while you're catching up on "Shark Tank." Super easy yet extremely effective.

Lose weight for just pennies a day on The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!

"Stress has been shown to directly influence weight gain," says Lashaun Dale of 24 Hour Fitness. "For some stress triggers poor eating habits, while other people's bodies start to store fat in response to the influx of stress hormones. And then there are those who get hit with both.
To deal with your belly fat, you have to first deal with your stress. Carve out time to take naps, get a good night's rest and meditate. Even just taking a 10-minute movement break with conscious breathing can shift your physiology for the better and help diminish your stress."

And for more ways to zap away stubborn flab, check out these 55 Best-Ever Ways to Boost Your Metabolism.

Skipping a meal is never a good idea. No only does doing so increase the chance you'll binge eat later in the day, but it also puts your body into a catabolic state, meaning it starts to break down lean muscle for energy and hoards fat-which is exactly what you don't want when you're trying to whittle your middle.

Non-starchy vegetable consumption has been linked to decreased belly and liver fat and improved insulin resistance in overweight youths. In fact, one Journal of the Academy of Nutrition and Dietetics study found that consuming more non-starchy veggies resulted in a whopping 17 percent decrease in visceral fat in overweight kids. And although you may be all grown up, it's safe to assume adding more veggies can help adults trim their belly fat, too! Broccoli, cauliflower, cucumber, spinach, mushrooms, peppers and tomatoes are all considered non-starchy vegetables, and make delicious additions to any snack-time treat! For a double belly-shrinking whammy, look for veggies rich in vitamin C, like bell peppers. The nutrient has been shown to counteract stress hormones which trigger fat storage around the midsection.

Yes, you want guac with that, and yes, you know it's extra. Why should you spend your hard-earned cash on the stuff? According to a study in Nutrition Journal, avocado eaters had significantly lower body weight, BMI, and waist circumference, than those who don't nosh on the creamy green fruit.

"There is no way to spot reduce belly fat, but if a client comes to me looking to lose fat around their middle, I would tell them two things - ditch the boredom snacking and move," says Ajia Cherry, personal trainer and Founder at Functional Innovative Training. "We often find ourselves in situations where we are mindlessly eating because we're bored. If you find yourself bored and grabbing for a bag of chips, go for a quick walk around the block, running in place or do some push-up or planks," suggests Cherry. "Not only does this eliminate mindless snacking, it adds more movement into your day."

These moves will make your belly feel leaner right away!

"One of the best ways to build endurance, strength and burn off fat is through high intensity, treadmill power training," says Jimmy Minardi of Minardi Training. "You can do it anywhere you go, anytime of the year. Proper form (and a good coach to guide you) can make all the difference in your performance; keep your shoulders back and down and remember not to hunch as you run. You should wear a heart-rate monitor so you can accurately track when you've reached your maximum heart rate," explains Minardi. "Start the treadmill speed at a slow jog, as you work up to a warm sweat and gradually increase the incline to 15, keeping the speed the same. In 45 seconds, you should be at your maximum heart rate; at that point, start lowering the treadmill, continuing to run until it's completely flat. Do five intervals with a 3-5 minute rest in between or until your heart rate has completely recovered."

Yoga's time-honored benefits include flexibility and mindfulness, but an assemblage of asanas are excellent for muscle toning and growth. Not to mention, some serious abdominals to shrink your waist. Boat pose is probably the best pose that you can do to simultaneously work on your posture and your lower abdomen. Most people compensate by using their upper abdominal muscles, and neglect the lower ones that are so important to lower back flexibility. Starting with the most basic variation of this pose (with feet lightly resting on the ground) is one of the best ways that you can build up your lower core strength, improve your posture, and increase your lower back flexibility.

How to do it:
* From a seated position, plant the feet as close as possible to your butt.
* Sit up as straight as possible; no slouching in the lower back.
* Lightly grip the thighs or shins to assist in straightening the spine.
* Lean back slightly through the chest and keep the sternum lifted to prevent arching in the back.
* Lift the legs, knees squeezing together.
* Hold for 30 to 60 seconds.

Tips: Start with just steps 1 - 3 before progressing to steps 4 - 6. Use your hand to check whether or not your back is flat. Depending on core strength, hamstring flexibility, and hip flexor strength, further extend the legs.

Fit into your favorite jeans, compliments of The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!

"I absolutely love the low plank exercise because it creates a lot of stability around the entire core," says Brian Flynn, owner of Body Unique in Brooklyn, New York. "This helps you run a lower risk of back pain. It's also a fantastic exercise to help slim down your waistline."

How to do it: Set your forearms on the floor with elbows directly under your shoulders and legs fully extended behind you, with your knees locked out. The trick to this exercise is to be as parallel to the ground as possible, so try not let your hips drop or your head push toward the ground. The more aligned you are, the more effective it is. Draw your navel in, squeeze your butt and try to pull your elbows toward your feet (this will engage your lats). If you are doing this exercise properly, you will probably only be able to hold it for 20 seconds. That's OK-put your knees back down on the ground with your forearms in place, rest for a few seconds and have at another rep.

"If weight loss is the goal, I recommend learning how to properly deadlift," says personal trainer and Co-Founder, Excelerate Wellness Victoria Viola. Andre Crews, a trainer at Crossfit Union Square, New York City agrees: "Deadlifts are a gym session must because they essentially work everything south of your neck: Traps, lats, pecs, abs, glutes, quads-the list goes on. It's the most fundamental movement in the history of man. By building a solid foundation of lean muscle mass, your body will burn more fat while at rest, explains Crews,

How to do it: This one's a must to do right, so learn the basics in this article from our friends at Shape and find some strength-building variations from our partners at Men's Fitness.

By running, biking or rowing after you've hit the weights-when your body is already tired-the same speed or intensity will have a greater effect on your fat and calorie burn than had you done it beforehand.

If you can do more than 5 reps of an exercise, up your weight-especially when you're working bigger muscle groups through exercises like squats, suggests Roberts. "This will burn fat, in the belly and other areas, quicker than any ab exercise."

The hanging leg raise targets the transverse abdominus (the front and side of the abdominal walls located below your internal obliques), which is a significant part of achieving core strength.

How to do it: Find a pull-up bar. While holding yourself up (pulling the shoulders down and back as much as possible), keep your feet together and exhale to bend the knees and pull them up to just above a 90-degree angle. Pause for a second at the top, and slowly lower the legs back to the hanging position. For an added challenge, perform the leg raises with straight legs (pointing the toes away from you) and add in a twist to the right and left (alternating on each rep) to hit not only the transverse abs but also the internal obliques. To stimulate the heart rate even more, perform a pull-up between each hanging leg raise. Be sure not to swing the legs and to stay in control of the motion! Perform 3 sets of 10-12 raises. -Eric Sand, National Academy of Sports Medicine certified personal trainer, lead instructor at Bespoke Premium Cycling Studio in downtown Los Angeles

Melt fat drinking delicious tea on The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!

"Burpees are such a great way to activate multiple muscles, get the heart rate up and burn mega calories," says Kit Rich, celebrity trainer and co-owner of SHIFT by Dana Perri. "In one single burpee, you work your legs, arms and abs and you also elevate the heart rate to increase cardiopulmonary strength. If you're looking to lose weight, incorporating them into your workout routine is a must." Lori-Ann Marchese, fitness celebrity and owner of Body Construct LLC agrees: "This exercise will burn major calories, diminish fat and reveal your muscle tone. There is no other exercise that works as many muscle groups as the burpee."

How to do it:
Begin in a standing position with your feet should be shoulder-width apart. Lower your body into a squatting position and place your hands on the floor out in front of you. Then, kick your feet back so that you are in push-up position. Lower your chest to do a push-up and then raise back up to a push-up position. Next, kick your feet back to their original position, stand up and jump while bringing your arms overhead.

For more ways to get fit and lean-fast, check out these 20 Weight-Loss Secrets from Insanity Trainer Shaun T!

LOSE UP TO 16 POUNDS IN 14 DAYS!
FOR 150+ recipes that flatten your belly fast-made with the foods you love-buy the brand-new book from Abs Diet creator David Zinczenko that's already topping the Amazon charts: Zero Belly Cookbook!

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Journal of the Academy of Nutrition and Dietetics

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Journal of Clinical Endocrinology & Metabolism Just

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42 Ways to Lose 5 Inches of Belly Fat | Eat This Not That

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By Dana Leigh Smith & The Editors of Eat This, Not That! Whether or not you want to admit it, it's something we all have in common. No, we're not talking about a not-so-secret love of Justin Bieber, we're talking about belly fat. We all have it.

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7. Beets                            8. Avocados

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7. Beets                            8. Avocados

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Besides tasting beyond delicious, avocados can also help lower blood pressure, banish bloat, quell hunger pangs and fry stubborn belly fat. It really is one of the few foods that can aid rapid weight loss efforts, and there's no shortage of ways to eat them. If you typically add slices of the fruit to your sandwiches and salads, it's time to shake things up. From dips and sauces to quinoas and caprese, there are tons of ways to add some avocado to your plate-and we've got all the most scrumptious, creative recipes! Scroll down to check them out and continue reaping the benefits of the almighty avocado.

Meat-free panini? Not only possible, they're delicious. You won't even miss the meat thanks to a healthy dose of indulgent avocado. Better yet: You'll side-step overloaded sodium counts found in most standard deli slice-based sandwiches.
Get the recipe from Pinch of Yum.
Once you try avocado in place of fattening cream-based sauces like alfredo, you'll wonder why you weren't using it all along. The rich, buttery texture of this favorite fruit makes it an easy substitute.
Get the recipe from Running to the Kitchen.
Don't let the fat count scare you away. This low-cal, low-carb recipe is packed with healthy fats from avocado and extra virgin olive oil that will help you sail through the evening hours without reaching for the chip bag.
Get the recipe from the first mess.
How do you get rich, comforting soup without fattening roux and cream? Add avocado. This warmed-up cousin to the classic taco keeps it light without sacrificing flavor or satisfaction. This sky-high protein count is sure to keep you full until bedtime.
Get the recipe from Cooking Classy.
This summery, belly-filling app is perfect for entertaining. It comes together in a snap and keeps you from overindulging when the main course gets passed around. On particularly hot summer days, they even make for a light-but satisfying-dinner.
Get the recipe from Gourmande in the Kitchen.
Hummus, good. Avocado, also good. Hummus + avocado = spectacular. Healthy fat, fiber and protein team up to make a slimming appetizer-as long as you don't hoard the bowl. Set out a crudite plate instead of chips to double down on the belly fat-fighting fiber.
Get the recipe from Cooking Classy.
Breakfast, brunch, breakfast for dinner-whichever meal you're planning, avocado toast is the answer. Fiber and healthy fat team up to keep you energized until your next meal time, while the modest calorie count and low sugar keep you lean.
Get the recipe from Simple Green Moms.
Pasta with protein? That's the beauty of soba noodles, which are made of buckwheat. Ribbons of kale make you feel like there are more noodles-and fill you up-without weighing the dish down.
Get the recipe from A House in the Hills.
As much as you may love cheese, you won't miss it in this summery recipe. Avocado is rich enough to stand in for classic mozzarella, and the balsamic glaze adds a welcome, tart pop to the whole plate.
Get the recipe from Begin within Nutrition.
This recipe channels all the flavors you love from guacamole-avocado, cilantro, lime and garlic-and transforms them into another party-worthy finger food. And, unlike those greasy fries you can eat endlessly, these have satisfying fat and protein to fill you up without filling you out.
Get the recipe from Creme de la Crumb.

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10 Avocado Recipes for Weight Loss | Eat This Not That

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Besides tasting beyond delicious, avocados can also help lower blood pressure, banish bloat, quell hunger pangs and fry stubborn belly fat. It really is one of the few foods that can aid rapid weight loss efforts, and there's no shortage of ways to eat them.

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Life Style Change         Going to bed by 9:00 

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Life Style Change         Going to bed by 9:00 

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By David Zinczenko and the editors of Eat This, Not That!

At a work party last week, an old business buddy came up to me scratching his head.

"Dave, I'm all confused," Danny said. "I just started reading the 4-Hour Body. But then somebody told me about the 3-Hour Diet. What do you think? Do these work? And can I cut it down to maybe 90 minutes?"

Could Danny-or you- lose weight in 3 hours? Well, maybe. The fact is, any sort of severe change in how you eat is going to yield results. But what diet peddlers won't tell you is that the true measure of a diet isn't how you look hours or days later. It's how you look months and years later. A smart diet plan will teach you the skills you need to manage your weight forever.

What really works are making little lifestyle tweaks-simple moves that help you slash calories, boost nutrition and build a healthy foundation. To help, the Eat This, Not That! team and I gathered up some of the easiest, most effective new tricks and tactics we came across in the past year. Put these plan into play and I promise you won't need any goofy new fads-just new pants. And after the pounds start flying off, help your chiseled body shine through with the help of these 44 Ways to Lose 4 Inches of Body Fat.

Zero Belly Diet test panelist Bryan Wilson, a 29-year-old accountant, lost 19 pounds and an astounding 6 inches from his waist in just six weeks on the diet, and he attributes his success to the Zero Belly shake recipes in the program. "I love the shakes. I added them to my diet, and almost immediately I lost the bloat," Bryan said. "I'm a sweet craver, and the shakes were an awesome alternative to bowls and bowls of ice cream I would have had." That's why, this year, I wrote Zero Belly Smoothies. Protein drinks are great ways to get a monster dose of belly-busting nutrition into a delicious, simple snack. But most commercial drinks are filled with unpronounceable chemicals that can upset our gut health and cause inflammation and bloat. And the high doses of whey used to boost protein levels can amplify the belly-bloating effect. The Zero Belly solution: Try vegan protein, which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloat. Lose weight in less than 30 seconds, with the 100+ proven recipes in Zero Belly Smoothies!
SHOP PLANT PROTEIN
We know you love your Jessica Jones marathons, but it's important you enjoy your meals sitting at your kitchen table-not in front of the television. Why? Carolyn Brown, MS RD of Foodtrainers told us that not only do the commercials for unhealthy food and drink increase our craving for junk but because TV is so distracting, it also makes it harder to notice how full we're becoming until we've scarfed down too much. Science agrees with Brown: A recent study in the American Journal of Clinical Nutrition found that paying attention while eating can aid weight loss efforts while distracted eating can lead to a long-term increase in food consumption.

Dieters and ETNT staffers alike fell head over heels for green tea this year-and it's easy to see why: The brew, the cornerstone of The 7-Day Flat-Belly Tea Cleanse, is packed with compounds called catechins, belly-fat crusaders that blast belly fat by revving the metabolism, increasing the release of fat from fat cells, and then speeding up the liver's fat burning capacity. In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session (or 180 minutes a week), lost 2 more pounds than the non tea-drinking exercisers. Meanwhile, a research team in Washington found that the same amount of coffee (5+ cups/day) doubled belly fat. Make the most of the benefits from tea with The 7-Day Flat-Belly Tea Cleanse, by food journalist Kelly Choi and the editors of Eat This, Not That! Test panelists lost up to 10 pounds in one week!

Making your sandwich with two slices of bread is so 2014. Aid your slim down efforts by opting for whole-grain bread over white and preparing your sandwich "open-faced" style-the fancy name for kicking the top piece of bread to the curb. Doing so keeps about 70 to 90 calories off your plate. If losing some bread leaves your tummy rumbling, beef up your meal by munching on a cup of baby carrots or sugar snap peas. These pop-in-your mouth veggies are loaded with fiber and water, which can help aid satiety and weight loss efforts. For even more amazing weight loss tips, check out these 50 Best-Ever Weight-Loss Secrets From Skinny People.

According to Carolyn Brown, MS RD of Foodtrainers, the bigger your plate, the bigger your meal. Why? While smaller plates make food servings appear significantly larger, larger plates make food appear smaller, which can lead to overeating. In one study, campers who were given larger bowls served themselves and consumed 16 percent more cereal than those given smaller bowls. Swapping dinner for salad plates will help you eat more reasonable portions, which can help the pounds fly off your frame! To kick even more calories to the curb, use small red plates. Although the vibrant hue may not go with your dining room decor, the color can help you eat less, and in turn shrink those pesky love handles. In a study published in the journal Appetite, subjects consumed less snack food and soda when their plates and cups were red. Researchers suggest the color red reduces the amount we're likely to eat by subtly telling the mind to stop noshing.

There's a reason Eat This, Not That! hired celebrity trainer Mark Langowski to develop Eat This, Not That! for Abs, our e-book system for getting a six-pack in six weeks-he said it wouldn't include a single sit-up. "I have been a personal trainer for over 13 years-during this time, I have learned a lot about a lot, but the most important topic that I discovered was 10 years ago when I found out how damaging sit-ups are to the discs in my spine," he told us. "It was after listening to genius professor Stuart McGill, who is head of spine biomechanics at the University of Waterloo, that I realized I had been doing more harm to myself and my clients by having them do traditional sit-ups." Instead, "throughout the workout section of the Eat This, Not That! For Abs, I explain how to train the entire body in a way that is activating the core muscles in every exercise you do. A squat may look like a leg exercise, but did you know you are also working your core muscles when done properly?"
SHOP FRUIT BOWL
You know that hitting the recommended five to nine daily servings of fruits and veggies can make it easier to slim down, but that doesn't make it any easier to accomplish. A simple way to make it happen? Buy a fruit bowl. You're more likely to grab fruits and veggies over less healthy options if they're ready to eat and in plain site. Katie Cavuto MS, RD, the dietitian for the Philadelphia Phillies and Flyers, suggests keeping washed and prepared family-friendly veggies like cucumbers, peppers, sugar snap peas and carrots in the front of the fridge so they aren't overlooked. Bananas, apples, pears and oranges fare well as sweet snacks and should be kept on the counter where everyone can see them.

"Repetition builds rhythm. Be boring. Most successful losers have just a couple of go-to breakfasts or snacks, says registered dietitian Lauren Slayton. "Make an effort to pinpoint these for yourself. 'Hmm, I'm starving what should I have?' doesn't often end well. You can change the rotation every few weeks, but pre-set meals or workouts on certain days will help tremendously." Check out these 50 Best Breakfast Foods for Weight Loss-Ranked for some inspriation!

Do you consider products from specialty supermarkets to be healthier than those from other grocery stores? Or do you think that dishes from organic restaurants are all waistline friendly? If you answered yes to either of these questions, you could be derailing your weight loss efforts. When people guess the number of calories in a sandwich coming from a "healthy" restaurant, they estimate that it has, on average, 35 percent fewer calories than they do when it comes from an "unhealthy" restaurant, according to a study in the Journal of Consumer Research. Remember that the next time you reach for that package of Whole Foods' Organic Fruit & Nut Granola. One cup of this "healthy" product contains almost 500 calories. Yikes! To stay on track at the grocery store, check out these 50 Best Supermarket Shopping Tips Ever.

This year's Dietary Guidelines Advisory Committee dropped their longstanding recommendation that we should limit dietary cholesterol. Decades of research have shown that it has little effect on blood cholesterol levels, and the government's outdated recommendations have done little more than send scrambled messages about the pros and cons of eating eggs and shrimp. So go ahead and scramble up an omelet-with the yolk-it's not going to hurt you. In fact, eating the entire egg is beneficial to your metabolism. The yolk contains many metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and - most significantly - choline, a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver. To learn more about the flat-belly benefits of eggs, check out these What Happens to Your Body When You Eat Eggs.

Fill at least half of your lunch and dinner plate with vegetables. Vegetables are nutrient-dense, high in satiating fiber, and low in calories, making then ideal weight loss tools, says registered dietitian Danielle Omar. "By eating the veggie half of your plate before anything else, you will take the edge off your hunger, eat less overall calories, and still feel full and satisfied. Keep eating this way and the pounds will painlessly melt away." For more stupid-easy weight loss hacks, check out these
55 Best-Ever Ways to Boost Your Metabolism!

When you place heaping bowls of food on the table, over-eating is inevitable. Don't believe it? A study in the journal Obesity found that when food is served family-style, people consume 35 percent more over the course of their meal. Instead, keep food on the stove or counter and spoon it out onto plates from there. When going back for seconds requires leaving the table, people tend consider their hunger levels more carefully. And serving healthier dishes can, of course, help too. These 20 Best-Ever Recipes for Zero Belly are all weight loss-friendly options we love.

Oatmeal made a splash in a big way in 2015-especially overnight oats. But there's one healthy oatmeal trend that was better than all the rest: Zoats! The funny sounding name actually describes a very straightforward (but delicious) dish made from shredded fiber-filled zucchini, oatmeal, milk, spices and nutrient-packed add-ins like nuts and fruit. We love how the dish makes it easy to add veggies to your morning meal-somewhere it's rarely found. Another win: Adding zucchini to your oatmeal adds bulk to your breakfast bowl without the need for extra cereal, ultimately saving you calories.

Out of sight, out of mouth? Simply reorganizing your pantry's "top hits" could translate into serious calorie savings. A study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. For this reason, many nutritionists we work with suggest keeping indulgent foods in the pantry on a high shelf so you're less apt to mindlessly grab them.

Rise and shine, sleeping beauty! You're already a stunner-you don't need extra beauty sleep-and the extra hours can make it difficult to get rid of that fat belly. According to researchers, late sleepers-those who wake up around 10:45 a.m.-consume 248 more calories a day, half as many fruits and vegetables and twice the amount fast food than those who set their alarm earlier. If these findings sound troubling but you're so not a morning person, set your alarm clock 15 minutes earlier each day until you're getting out of bed at a more reasonable hour.

We've all been told that salmon, packed with heart-healthy omega-3s and belly-flattening protein, is a great way to get strong, lean and healthy. That's why you'd better sit down before you read the next sentence. Salmon makes you fat. Farmed salmon, that is, which is what winds up on most of our plates. In fact, more than 90 percent of the fresh salmon eaten in this country comes from giant fish farms, not from nature. And unlike the proteins and fats that truly do help us lose weight, farmed salmon can have the opposite effect on your waistlines.To zap away those pesky love handles, go wild, everytime!

Simply blasting the air conditioner or turning down the heat in winter may help attack belly fat while we sleep, according to a study published in the journal Diabetes. How? Colder temperatures subtly enhance the effectiveness of our stores of brown fat-fat keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying
temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)

Are frequent meals your ticket to a better body? Experts say yes! In a recent Journal of the Academy of Nutrition and Dietetics study of 2,385 adults, research participants who ate less than four times a day consumed more calories and had a higher BMI than those who sat down to eat at least six times. The scientists noticed that those who ate fewer meals consumed most of their calories at night and were more apt to drink alcohol with their meals while their ever-grazing counterparts tended to eat healthier, less calorically-dense foods. To keep the weight flying off your frame, nosh on these high protein snacks between meals.

Exposure to light at night doesn't just interrupt your chances of a great night's sleep, it may also result in weight gain, according to a new study published in the American Journal of Epidemiology. As crazy as it may seem, study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms. The takeaway here is a simple one: Turn off the TV and toss your nightlight.

In a 2015 Orlando Health survey of more than a thousand respondents, the majority cited their inability to stay consistent with a diet or exercise plan as their primary barriers to weight loss success. Sounds normal, but here's the kicker: Only 1 in 10 of the survey respondents noted their psychological well-being as part of the equation-and it's likely why nearly two out of three people who lose five percent of their total weight gain it all back. Yikes! To unlock the door to weight loss success and stop emotional eating, try keeping a journal that tracks your food choices and current mood. Then look for unhealthy patterns, which can help you recognize specific emotional connections you have with food. Once you're more aware of these connections, it will be easier to adopt healthier eating patterns. Do you always reach for something sugary when you're stressed or devour fries when you're sad? Instead, try more productive ways to cope, like going for a quick 5-minute walk or texting a friend.

Diet experts say we need about one gram of protein per kilogram of body weight to aid muscle growth and weight loss, so if that's what you're eating each day, you're bound to get the body of your dreams, right? Unfortunately, there's more to it than that. According to University of Texas researchers, when you consume your protein can make or break how much lean muscle mass you're able to pack on. If you're like most Americans, you likely consume little to no protein for breakfast, a bit of protein at lunch and the bulk of your daily intake during dinner-which the researchers discovered isn't ideal for muscle synthesis. Luckily, fitness-minded friends, the fix is a simple one: Just distribute your protein intake evenly throughout the day. The scientists found that those who followed this simple trick had 25 percent higher protein synthesis than those who ate the majority of the nutrient after the sun went down. To hit the mark and start leaning out some vegan protein powder into your morning oats, spread some hummus on your sandwich at lunch and try one of these 35 Best-Ever Chicken Recipes for Weight Loss!

Dining out can kill your hard earned weight loss wins-and so can boozing too hard. To stay on track with your better-body goals, kill two birds with one stone by ordering your glass of wine or cocktail near the end of your meal. That way, the sweetness can go with dinner, but also act as a low-cal dessert.

Think writing a grocery list before heading to the store is a waste of time? Think again! As it turns out, it may be the key to finally losing weight. This year, a Journal of Nutrition Education and Behavior study of more than more than 1,300 people discovered that shoppers who regularly made grocery lists also purchased healthier foods and had lower BMIs than those who didn't put pen to paper before heading to the store. Researchers hypothesize that shopping lists keep us organized, which in turn helps us fend off diet-derailing impulse buys (hello, snack aisle). Before heading to the store to stock up, spend a few minutes taking an inventory of your kitchen and then write a list. Be sure to organize it by category so you're not zigzagging all over the place; that ups the odds you'll walk by-and purchase-tempting treats that could derail your weight loss success.

A recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits like exercise when they team up with their partner. Invite your honey to go on a Saturday morning run and then hit the showers together-knowing you have something steamy to look forward to afterward should serve as some additional motivation. And speaking of getting frisky, be sure to check out these 30 Best Proteins for Your Penis.

Are you portion control issues making it hard for you to shrink your man boobs? Stop yourself from going back for seconds by picking up a box of mints. People often yearn for that second cookie or that second helping of mac and cheese because the taste of the first is still lingering. To cleanse your palate, keep mints or breath strips on hand and pop them when it's time to quit noshing. Not only will this rid the alluring taste from your tongue, it will also keep your mouth busy and act as a distraction. Drinking water or tea can also be helpful tactics for the same reason.

A new report from the Credit Suisse Research Institute found that more and more of us are choosing whole-fat foods over skim, lite, fat-free or other modern monikers of leanness. And while many health organizations like the American Heart Association still want us to cut down on fat-particularly saturated fat-this full-fat trend may be a healthy rebellion against those decades-old credos, according to recent studies. In fact, people who eat a lot of high-fat dairy products actually have the lowest incidence of diabetes, according to a 2015 study of 26,930 people in the American Journal of Clinical Nutrition. Those who ate a lot of low-fat dairy products, on the other hand, had the highest incidence. So what's the best way to join the full-fat revolution? Eat This, Not That! polled some of the country's top nutrition experts and asked for their favorite full-fat fat burners. Check out what they said in our exclusive report The 20 Best Full-Fat Foods for Weight Loss.

And speaking of eating full-fat fare, a cutting-edge review published this year in PLOS One discovered that when to comes to reducing cardiovascular risk and promoting rapid weight loss, low-carb diets are superior to low-fat diets. Can't imagine fully committing to a low-carb lifestyle? Start by eliminating empty sources of carbs from your diet like white bread, cookies and sugary drinks. You'll be able to reap some of the health benefits without fully committing to the cause.

Looking for the easiest possible way to lose weight? Grab your pjs early and log some extra Zzz's! According to researchers, getting eight and a half hours of shut-eye each night can drop cravings for junk food a whopping 62 percent and decrease overall appetite by 14 percent! Mayo Clinic researchers note similar findings: In their study, adults who slept an hour and twenty minutes less than a control group consumed an average of 549 additional calories daily. That's more calories than you'll find in a Big Mac!

Instead of dragging yourself through the dark to the coffee pot when your alarm goes off, open all the blinds! Studies show that people who get direct exposure to sunlight in the mornings between 8 am and noon reduce their risk of weight gain, regardless of how much they eat. Researchers think it's because the morning sun helps to synchronize your metabolism so you burn fat more efficiently. For more easy ways to burn more calories, check out these 55 Best-Ever Ways to Boost Your Metabolism.

Is your obsession with Reese's and Pringles derailing your weight loss efforts? It might be if you're not using the self-checkout kiosks at the grocery store. Let us explain: According to a study by IHL Consulting Group, impulse purchases dipped 32.1 percent for women-and 16.7 percent for men-when they were the ones to scan their items and swipe their credit card. Although not all impulse buys are bad for your belly, a whopping 80 percent of candy and 61 percent of salty-snack purchases are unplanned.

Instead of eating breakfast at home, eat at your desk a few hours later than you typically do. Pushing back your first meal of the day naturally reduces your "eating window"-the number of hours you spend each day grazing. Why's that beneficial? Sticking to a smaller eating window may help you lose weight, even if you eat more food throughout the day, a study published in the journal Cell Metabolism found. To come to this finding, researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet while the others only had access to food for eight hours-but could eat whatever they wanted. Oddly enough, the fasting mice stayed lean while the mice who noshed 'round the clock became obese-even though both groups consumed the same amount of calories! For more amazing weight loss insight, check out these 25 Best Foods for a Toned Body.
SHOP COCONUT OIL BUTTER
The average American consumes 20 pounds of pasta each year-and most of it is the refined white stuff. What's the trouble with that? This type of noodle is almost completely void of fiber and protein, two vital nutrients for weight loss. To boost the belly-filling fiber and hunger-busting protein in your meal, opt for a bean-based noodle like Banza Chickpea Shells (2 oz, 190 calories, 8 g fiber, 14 g protein) or Explore Asian Black Bean Low-Carb Pasta (2 oz 180 calories, 12 g fiber, 25 g protein). Alternatively, whip up a batch of zoodles, or spiralized veggie noodles with the help of these Three Exclusive Spiralizer Recipes.

Good news carb lovers, this year scientists discovered an easy way to slim down any bowl of rice by as much as 60 percent! The best part is, you don't need a fancy lab or a Ph.D. to make the slimmed-down dish. Here's how to whip it up: Add a teaspoon of coconut oil and a half cup of non-fortified white rice to a pot of boiling water. Cook it for about 40 minutes, stick it in the refrigerator for 12 hours and enjoy the rice either cold or reheated. How does such a simple cooking hack-that adds fat, no less-slash calories? When the rice begins to cool, its glucose molecules form tight bonds called resistant starch. This type of starch, as the name implies, is resistant to digestion, meaning the body is not able to absorb as many calories or as much of the glucose (a nutrient that's stored as fat if it's not burned off) from each molecule. While you may be hesitant to add the oft-vilified oil to your pot, it actually plays an integral role in the process. As the rice cooks, the fat molecules find their way into the rice and act as an additional digestion barrier. Best of all, the research team found that reheating the rice didn't change the levels of resistant starch (as it does with pasta and potatoes), so this calorie-slashing cooking hack is safe for leftovers, too.

Want to stay on track with your diet while dining out? Leave your lady at home, guys. Strange but true: When men dine with women, they eat up to 93 percent more, according to researchers at Cornell University. To come to this discovery the scientists observed the eating habits of 133 adults who were recruited at an all-you-can-eat Italian buffet. "These findings suggest that men tend to overeat to show off," said lead author of the study Kevin Kniffin. "Instead of a feat of strength, it's a feat of eating." Women, on the other hand, ate the same amount food no matter who they broke bread with.

People exercise for an average of 34 minutes longer with a friend than they do when they hit the gym solo, according to the American College of Sports Medicine. And the longer you sweat, the more quickly you'll reach your goals! Looking for a healthy way to refuel after your weight room session? Check out these easy recipes for delicious protein shakes.

2015 was the year of extra protein-packed everything-breads, nut butter, milk, you name it. While you don't need to load up on weird frankenfoods to amp up your intake of the nutrient, if you're trying to drop a few pounds it's wise to keep some high protein snacks on hand so you don't eat something high-calorie everytime hunger strikes. Super simple yet extremely effective.

Instead of depriving yourself of all your favorite indulgences or meticulously counting calories to drop a size, simply consume at least 30 grams of fiber daily. This simple, no-fuss method fuels weight loss and improves health just as effectively as more complex diet approaches, University of Massachusetts Medical School researchers discovered this year. "Very few people reach the goals that are recommended," said lead study author Yunsheng Ma, M.D., Ph.D., adding, "Telling people to reduce this or reduce that is just too hard to do." However, asking people to focus on eating more of a certain nutrient-rather than eliminating things from their diet-can help people reach their weight loss goals, he explains. Interested in giving the diet strategy a try? Check out these 11 Best High-Fiber Foods for Weight Loss and start slimming down!

We know we already told you to reduce your eating window, but that doesn't change the fact that you should snack on something before bed if you happen to get hungry. In fact, going to bed with a rumbling stomach can it more difficult to fall asleep and subsequently leave you feeling ravenous the next day.
And get this: Eating the right type of bedtime snack can actually boosts metabolism and aid weight loss, registered dietitian Cassie Bjork explained earlier this year. "The right snack can help keep blood sugars stable so the fat-burning hormone glucagon can do its job. I suggest pairing a natural carb with a healthy fat. Apple slices and almond butter, berries with heavy cream and carrots with guacamole all fit the bill."

What smells like an exotic vacation and can shrink your waist faster than your favorite Zumba class? You got it: coconut oil. A study of 30 men in the journal Pharmacology found that just 2 tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month. What makes coconut oil superior to other fats is its medium chain triglycerides. Unlike the long-chain fatty acids found in animal sources of saturated fat, coconut oil doesn't seem to raise your cholesterol and is more likely to be burned as energy than stored as blubber. At roughly 117 calories per tablespoon, it's a near identical caloric swap for olive oil. Plus, its high smoke point makes coconut oil great for just about every dish, from eggs to stir-frys. And for more fat-melting dinners-and easy, automatic weight loss-don't miss the all-new Zero Belly Cookbook!

Not like you needed another reason to fall in love, snuggle up with your sweetie, kiss or get it on, but earlier this year, Harvard Medical School researchers said that all of those things can aid weight loss. How? Lovey-dovey feelings cause levels of the hormone oxytocin to increase, which in turn, decreases appetite. And for even more weight loss hacks, check out these 20 Weight Loss Tricks You Haven't Tried.

Though you may think that strong willpower is a necessary trait to overcome down-time grazing, experts say that your success is more dependent on your food environment than anything else. "If you happen to get bored and there is nothing but healthy food available in your house, you likely won't choose to eat it unless you're actually hungry," says Jennifer Neily, MS, RDN of Neily on Nutrition. Most people don't have the urge to eat celery sticks because they have nothing else going on. Cookies, however, are a different story. Heather Mangieri, RDN agrees, adding, "You can't eat what's not there, so make sure when you open the pantry you aren't tempted with the sugary, salty, fatty foods that most people choose when eating 'just to eat.' Instead, stock your refrigerator with fresh vegetable slices and healthy whole foods that will be easier to pass on if you're not really hungry."

Have trouble eating reasonable-sized portions? Try dimming the lights and cueing up some soft music. According to a study published in Psychological Reports, soft lighting and music leads noshers to eat less and enjoy their food more. That's what we call a win-win. Looking for the perfect date night dish? Check out these 35 Healthy Crock Pot Recipes.

Most people think of their protein or meat, as their meal's main event, but it's time to change the way you think. "Place flavorful vegetables front and center on lunch and dinner plates, accompanied by sides of protein and whole grains," registered dietitian Cheryl Forberg said earlier this year. By simply rearranging your plate you'll automatically consume fewer calories and take in more health-protective vitamins and nutrients.
SHOP DARK CHOCOLATE
Sure, you eat produce, proteins and whole grains but, according to British Journal of Nutrition findings, when you think about the quality of your diet, you're likely forgetting about all the unhealthy food that also finds its way to your mouth, too. People tend to exaggerate the good foods they eat and underestimate the bad stuff, says study author, Kentaro Murakami, Ph.D. of Japan's University of Shiga Prefecture. While it's not necessarily intentional, it's likely one of the reasons why it's so hard for people to lose weight. For example, you might grab a handful of candy at a co-worker's desk or a sample at the mall and then forget about it altogether. Our advice: To get a more accurate overview of your diet, keep a detailed food journal on your phone-yes, that means you should include that food court sample, too. Whether you snap photos or keep a written log is totally up to you-both tactics will work. The more food records dieters kept over the course of 30 months, the more weight they lost, a study in the American Journal of Preventive Medicine found.

How would you like to take all the great weight-loss results you've just read about-and double them? That's what happens when you supplement your diet with a combination of vitamin D and calcium, according to a recent Nutrition Journal study. Just four weeks into the 12-week experiment, subjects who had taken these two nutrients-found in abundance in some greek yogurt -lost two times more fat than the other group!

It's every chocoholic's dream: Research now shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink the waist. A study among women with normal weight obesity (skinny fat syndrome) who ate a Mediterranean diet that included two servings of dark chocolate each day showed a significant reduction in waist size than when on a cocoa-free meal plan. Researchers say it has to do with the flavonoids, heart-healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties. Just be sure you're reaching for a bar with at least 70 percent cacao, and stay away from the "alkalized" stuff, which has a significantly reduced flavonoid content.

Recent research published in the journal PLOS ONE found that getting direct sunlight exposure between the hours of 8:00 am and noon reduced your risk of weight gain regardless of activity level, caloric intake, or even age. Researchers believe that the sunlight synchronizes your metabolism and undercuts your fat-storage genes.

"Body shame" was a big issue in 2015, with videos from Duck Dynasty's Sadie Carroway Robertson and "Dear Fat People"'s Nicole Arbour going viral. And it turns out, a lot of us are bullying ourselves. Google "body shame" and you get 22 million results. Try "guilty after eating" and you get 19 million. And enter "bad food day" and up comes 358 million links! That's 300 million more than Leonardo DiCaprio! In her upcoming book The Naughty Diet, author Melissa Milne-whose own essay, "I Eat Slim-Shamers for Breakfast" also went viral this year-interviewed thousands of women about the subject and they all said the same thing: "They were sick and tired of feeling bad while trying to be good," she writes in The Naughty Diet. "And here's the secret of all secrets: You don't feel bad about yourself when you get fat. You get fat when you feel bad about yourself."

"Thank you, Kim Kardashian, for exposing the 'skinny' truth-guys like a girl with curves!," says Maria Menounos, author of 2015's best-seller The EveryGirl's Guide to Diet and Fitness. "As my husband Kev always says, having curves is what makes us girls. He fell for me when I was forty pounds heavier and often says that he misses those extra pounds. My former Extra co-host, Mario Lopez, concurs that girls with curves catch his eye more often, too. I'm sure there are guys who dig skinny girls, but for the most part the 'waif look' is a creation of the media-not real men and women."

Eat This, Not That! Tip: "I used to weigh about 40 pounds more than I do today, and I would try to stick to diets and fall off them all the time, the way most of us do," Menounos tells Eat This, Not That! "Then I developed the plan that I outline in The EveryGirl's Guide to Diet and Fitness. It's based on a 75/25 idea: 75 percent of the foods you eat should be healthy and really good for you. And 25 percent can be splurges. You have to earn your cupcake!"

Bad diet decisions are often made when you're starving and have nothing healthy to eat in your kitchen. Ward off diet-derailing decisions by stocking up on frozen, deveined shrimp-one of Insanity trainer Shaun T's go-to proteins. Once you throw it on the stove, it's ready to eat in just a minute or two, and it's a great source of lean, low-cal protein. Organic, low-sodium turkey breasts, pre-grilled chicken and hard-boiled eggs are also smart meal-starters to keep on hand. And click here for 25 Weight-Loss Secrets from Shaun T!

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Best Breakfast Foods for Weight Loss-Ranked

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By David Zinczenko and the editors of Eat This, Not That! At a work party last week, an old business buddy came up to me scratching his head. "Dave, I'm all confused," Danny said. "I just started reading the 4-Hour Body. But then somebody told me about the 3-Hour Diet.

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Tending to your gut garden is essential for good health-but are you giving your biome the proper fertilizer?

You've already taken the first step in healing your gut by fitting in those daily doses of probiotic-rich, fermented foods. Good for you! But that's just Part A. That's because when you eat probiotics without changing your fast-food, high-carb, and bad-fat diet, it's as useless as drinking decaf coffee during an all-nighter. According to a study published in the journal Science, probiotics are unable to colonize and mend your gut microbiota when you continue to eat a saturated-fat-heavy, fiber-free, unhealthful diet.

It turns out that probiotics don't like pizza, burgers, and french fries. They're into a fiber-rich, plant-based diet. Which is why Part B is that you not only have to eat probiotics to reap their corrective benefits but also pre biotics: food for your gut bugs! Before we delve into the "why," here's a little about the "what:" The human gut consists of 100 trillion live, symbiotic, bacterial microbes that influence our nutrient absorption, metabolism, mental health, immune function, and digestive system. (Yeah, they're pretty important.) Like all living things, our belly bugs need food in order to survive and do their job-and they rely on us to feed them.

You could say they're not too picky. In fact, they'll eat whatever leftovers your body doesn't use for energy or can't break down. The only problem? Many of us regularly eat easily-digestible foods that don't have leftovers. Simple, refined carbs and junk food are processed to be readily absorbed, so your body quickly uses up their sugars as energy, or stores it as fat, leaving nothing for your lower gut. So your gut bugs starve, deprived of the food they like best: "prebiotics," such as complex carbs and various types of plant fibers.

When they get the proper foods, microbes can ferment them into short-chain fatty acids, compounds which nourish the gut barrier as well as help prevent inflammation and mend insulin sensitivity-all three things essential for weight loss. They also have the proper fuel to perform other regulatory functions, like keeping your appetite in check and your skin glowing. Ready to get started? Below we've collected a list of the best prebiotic fuels that boost the effectiveness of your gut reset and set you well on your way to a slimmer, happier you.

Eat This! Tip:

Experts recommend eating a variety of the following foods, as each offers unique fibers, and different microbes like to munch on different types. This way, you also increase your microbial biodiversity, which researchers have found is crucial to a healthy gut. And even if you haven't jumped on the probiotic bandwagon just yet, you should probably introduce these foods into your diet anyway; studies show that just adding prebiotic veggies to an unhealthy diet can begin to alter the composition of our gut by strengthening our good microbes. (Yes, they're still in there!)

You're not the only one who loves chocolate-your gut bugs do, too! A recent study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation. What's more, a study published in the American Journal of Clinical Nutrition found that those who consumed drinks with higher percent cocoa solids saw an increase in the beneficial microbes Bifidobacteria and Lactobacilli as well as a decrease in undesirable gut microbes called Clostridia. Enhance the effects by pairing chocolate with some apple slices: The fruit speeds up the fermentation process, leading to an even greater reduction in inflammation and weight. To reap the most benefits, pick a chocolate with the highest percentage of cocoa solids.

Their claim-to-fame might be as a muscle-repairing, potassium-rich wonder fruit, but did you know bananas can also lead to better gastrointestinal health? They're an excellent source of prebiotics: nondigestible carbohydrates that act as food for good gut bacteria. So excellent, in fact, that they have not one, but two sources! One is (say it with us, now) fructooligosaccharides (FOS), a cluster of fructose molecules that feeds your beneficial Bifidobacteria bacteria, a species which is typically in low concentrations in obese people. And when they're green, bananas also act as a source of resistant starch-yet another form of prebiotic. A study in the journal Anaerobe found women who ate a banana twice daily as a pre-meal snack for 60 days experienced an increase in good bacteria levels and a 50 percent reduction in bloating. And that's not all, check out what else these yellow fruit do in the 21 Amazing Things that Happen To Your Body When You Eat Bananas!

Think of every bean or lentil like a little weight-loss pill. That's because pulses, like lentils, split peas, beans, and chickpeas are a source of "resistant starch." They pass through the small intestine intact, meaning these leftovers can move into the large intestine as food for your gut bugs. The microbes ferment them into a fatty acid called butyrate, which helps to turn off the genes that lead to inflammation and insulin resistance. A recent study in the Journal of Functional Foods found that when you eat resistant starch, your gut biome gets stronger. Your beneficial bacteria literally get a workout digesting the stuff, becoming more dominant and leading to a healthier gut. Curious how to fit pulses into your diet? Check out these 25 Recipes and Ideas for Pulses.

When nutritionists tell you to "eat the rainbow," that includes white! Onions are one of the best sources of the gut-healthy, soluble fiber called oligofructose, a natural source of inulin which the gut uses to spring clean as well as increase the numbers of good bacteria. In one Canadian study, subjects who were supplemented with oligofructose not only lost weight but reported less hunger than those who received a placebo. Researchers discovered that the subjects who received the fiber had higher levels of ghrelin-a hormone that controls hunger-and lower levels of blood sugar.

Now we know why mom told us to eat our greens. A study published in the journal Nature Chemical Biology found that leafy greens, such as the weight-loss wonder spinach, contain a unique long-chain sugar molecule known as sulfoquinovose (SQ). Because of its length, SQ isn't digested in the upper GI and moves down to the lower intestine to feed your good bacteria (which is, surprisingly, a "protective" strain of E. coli!), promoting their growth in the gut. When this strain of E. coli is strong, it can provide a protective barrier in the gut, preventing the growth and colonization by bad bacteria. Good gut health isn't the only thing spinach can do for you; it's also bursting with bone-building vitamin K, immunity-boosting vitamin C, and eye-protecting phytochemicals lutein and zeaxanthin.

Oats are a great source of an indigestible form of soluble fiber called beta-glucans. These fibers not only feed your gut bugs but have also been connected with improved insulin sensitivity as well as lower levels of "bad" LDL cholesterol. While all oats contain beta-glucans, raw oats, in particular, are also a great source of resistant starch, which will provide you with its additional anti-inflammatory benefit. Shed pounds easily-and in minutes-by putting together these delicious raw-oat recipes for overnight oats that help you lose weight.

Jerusalem Artichokes are also known as sunchokes, but they're neither related to artichokes nor are they from Israel. (As it turns out, the green chokes you see in the spring will also provide you with inulin as well-just not as much.) These tubers have a nutty, slightly sweet taste and act as a great substitute for french fries. This type of artichoke is about 76 percent inulin-making them one of the foods highest in this prebiotic fiber.

Fruit, in general, is a great source of slow-digesting fiber. However, just like how all squares are rectangles, but not all rectangles are squares: all prebiotics are fiber, but not all fiber is a prebiotic. This antioxidant-rich, anti-aging berry, however, does contain prebiotic fiber. According to a study published in the journal PLoS One, rats fed wild blueberries for just six weeks showed an improvement in the balance of the gut microbiota in favor of members of the "good guy" phylum, Actinobacteria and lower in the "bad guy" Enterococcus, bacteria which can be responsible for infections. Throw some berries into your morning oats for a prebiotic double-dose!

You may know that garlic is teeming with cancer-fighting antioxidants (well, only if you prepare them properly!), but did you know these smelly bulbs can also boost your gut health? Just like onions, garlic contains high levels of a type of fiber called inulin, which feeds bacteria from the phylum Actinobacteria. Not to mention, garlic also has antimicrobial properties, which can also be a good thing for our microbiomes as it helps kick the bad guys out. In fact, a study published in the journal Phytomedicine showed that garlic hurt the bad bacteria from Clostridium but left the good guy, Lactobacilli, intact.

Yet another member of the Allium family, along with garlic and onions, leeks will help you flavor your dishes with their mildly sweet flavor. This prebiotic powerhouse is rich in the same fiber as onions, inulin. In addition to promoting a healthy gut flora, inulin can stimulate your bone health by enhancing calcium absorption, according to a study in The American Journal of Clinical Nutrition. They play a starring role in many of these Best Broth Soup Recipes for Weight Loss.

Asparagus is packed with potassium, folate, and other B vitamins. And just 8 stalks will serve up 4 grams of muscle-building protein! In terms of prebiotics, asparagus is about 5 percent fiber by weight, but it can be hard to digest raw-the best way to reap the prebiotic benefits. Try blending it into a smoothie, or shave it up thinly for a salad, topped off with a mustard and white-balsamic vinaigrette along with grated parmesan.

You won't look at these weeds the same way again. That's right. One of the best prebiotic sources for your gut is growing in your backyard! These bitter-sweet spring greens are bursting with fiber, antioxidants, vitamins, and minerals. They are also a diuretic, which means they can help blast excess weight by helping your body get rid of extra fluids. And studies have found that this plant is protective against obesity as well as depression, fatigue, and immune system problems because it's a wonderful source of prebiotic fibers. In fact, you'd only need 1 oz of these greens to provide you with an entire daily serving of fiber. Use them in a salad or steep them in a tea.

Although not commonly known as a source of prebiotic, apples maneuvered their way onto this list because of their pectin content. Pectin is a natural fruit fiber found in apple peels that a study published in the journal Anaerobe found was powerful enough to support the growth of the beneficial bacteria Bifidobacteria and Lactobacillus. And if you're not a peel-person, don't worry. Apples can still help build better gut health with their sources of inulin and fructooligosaccharides (FOS). Not to mention they're bursting with antioxidants and have been found to lower cholesterol as well as protect you from metabolic syndrome, coronary heart disease, and cardiovascular diesase, making them one of the Healthiest Foods for Women.

The less processed a food is, the more will travel down to your lower gut to feed your beneficial microbes. Subbing out refined grains (via white breads, white pasta, and processed cereals) for fiber-rich whole grains, such as wheat, rye, and barley, is the easiest way to fit in prebiotics into your diet. Studies have found that adding whole grains to your diet, even if it's just eating a cup of whole-wheat breakfast cereal, can increase levels of Bifidobacteria and Lactobacilli after 3 weeks.

These seeds are some of the best plant sources of anti-inflammatory omega-3s known as alpha-linoleic acid (ALA), which your body converts to the same helpful omega-3s found in fatty fish. They're teeming with soluble fibers-which is why both are two of the top 30 High Fiber Foods. If you've ever made chia pudding, you've witnessed the gel-forming effect of the seeds' prebiotic soluble fibers, which do the same thing in your gut, helping to repair the gut lining as well as feed your microbes. Grind flax seed fresh or keep frozen to maintain their potency, and add it along with chia seeds to yogurt, smoothies, cereals, muffins, and pancakes.

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Prebiotics Foods to Help Your Probiotics | Eat This Not That

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Tending to your gut garden is essential for good health-but are you giving your biome the proper fertilizer? You've already taken the first step in healing your gut by fitting in those daily doses of probiotic-rich, fermented foods. Good for you! But that's just Part A.

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Real, successful, sustainable weight loss can come from achieving excellence in a completely unexpected realm: the bedroom.

It's true! You can absolutely sleep your way to a slimmer you. In fact, no matter how many pounds you press, how many miles you log, how much kale you crunch, it won't get you as close to your weight loss goals as you'd expect unless you're also getting enough quality sleep.

University of Chicago researchers found that sub-par sleep could undermine fat loss by as much as 55%! The good news is just a few simple tweaks to your p.m. routine can mean serious weight loss success. Read on, and for more on how to eat healthy, you won't want to miss these 21 Best Healthy Cooking Hacks of All Time.

To turn sleep into prime weight loss time, realize how important a good night's sleep is for optimizing and regulating all your bodily functions, including how you use and store caloric energy. The hunger hormones at play here are leptin and ghrelin. Leptin helps to regulate your energy levels and keep your appetite low, while ghrelin stimulates hunger and often initiates the need to eat. People who get more sleep have reduced ghrelin and increased leptin levels, which helps to control their appetites throughout the day. That was the finding of research conducted at the University of Wisconsin. Another study published in the Archives of Internal Medicine found that overweight people, on average, got 16 minutes less sleep per day than people of regular weight. Although that might not sound like a big difference, those minutes-like your belly fat -accumulate over time.

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Wind down with a cup of rooibos tea, and burn belly fat while you do it! Naturally decaffeinated, rooibos tea is made from the leaves of the "red bush" plant, grown exclusively in South Africa. What makes rooibos tea particularly good for your belly is a unique and powerful flavonoid called Aspalathin. Research shows this compound can reduce stress hormones that trigger hunger and fat storage, making rooibos one of the best fat-burning foods.

Don't count sheep, eat lamb! (Or better yet, a bit of turkey.) Tryptophan, an amino acid found in most meats, has demonstrated powerful sleep-inducing effects. A study among insomniacs found that just 1/4 gram-about what you'll find in a skinless chicken drumstick or three ounces of lean turkey meat-was enough to significantly increase hours of deep sleep. And that can translate into an easy slim-down. Researchers from the University of Colorado found that dieters consumed 6% fewer calories when they got enough sleep. For someone on a 2,000-calorie diet, that's 120 calories per day, which could amount to nearly a one-pound weight loss in a month! The National Sleep Foundation suggests seven to eight hours of sleep for most adults.

And just so you know, here are The 5 Absolute Best Foods to Eat For Better Sleep.

Completely avoiding food before bedtime can actually be bad for your weight loss goals. First, going to bed with a rumbling tummy makes falling asleep difficult. Second, people who wake up feeling hungry are far more likely to pig out on a big breakfast. Have a little cottage cheese before bed. Not only is it rich in digestion-slowing casein protein, but it also contains the sleep-promoting amino acid tryptophan.

By doing the same thing every night, for at least an hour before bedtime, you're actually programming sleep triggers. These triggers could include writing in your sleep diary, having a cottage cheese snack, or indeed any other items from this list. Over time, your brain will begin to associate those things with bedtime and fast track you into fat-burning slumber.

Nighttime fasting-a.k.a. closing the kitchen early-may help you lose more weight, even if you eat more food throughout the day, according to a study in the journal Cell Metabolism. Researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours, but could eat whatever they wanted. The result of the 16-hour food ban? The fasting mice stayed lean, while the mice who noshed 'round the clock became obese-even though both groups consumed the same amount of calories!

Pre-sleep resistance training can really help to optimize the weight you loss during sleep. According to a journal published in the International Journal of Sport Nutrition, subjects who performed resistance exercises enjoyed a higher resting metabolic rate for an average of 16 hours following their workout. If you usually work out first thing in the morning, your sleepytime weight loss won't be impacted by that spike in metabolism. Go big, go home, then get into bed.

There's nothing more frustrating than looking at the clock all night and cursing yourself for not being able to drift off at 1 a.m., 2 a.m., and again, at 3 a.m. It certainly doesn't help things. Take comfort in the fact that that merely relaxing your mind and body will help rejuvenate you in lieu of honest-to-goodness sleep. Once you're not so excited about your inability to fall asleep, it'll come more naturally.

If you're not getting anywhere after chilling out for 20 minutes, get out of bed, leave the bedroom and do something quiet and unstimulating. Try reading a book, or flipping through a catalog.

Having a protein shake before hitting the sack may boost your metabolism, according to one Florida State University study. Researchers found that men who consumed good snacks in the evening that included 30 grams of either whey or casein protein had a higher resting metabolic rate the next morning than when eating nothing. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it.

Maybe the rigamarole of getting dressed and going to the gym after dark isn't for you, and that's understandable. But that doesn't mean you can't use your body weight for a quick workout before bed. According to Combat the Fat author Jeff Anderson, bodyweight exercises target muscle in a unique way due to the effect of fighting gravity. Examples of these exercises include push-ups, pull-ups, dips and bodyweight squats.

Thoughts of a busy day whizzing around your head won't help you get in the right condition for a relaxing 8-hour sleep shift. Try writing down everything you need to do the next day. It can make your life seem more manageable.

Examples of cardio include walking around the neighborhood, walking or running up and down the stairs, jogging and/or riding an exercise bike. Adding activities like these to your pre-bed routine can help you to burn belly fat. Bonus points if you can do a little resistance training immediately before your late cardio session. Studies show that cardio is more effective if you do it immediately after weightlifting or bodyweight exercises.

A striking new study published in the journal suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat-fat keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)

A UCLA study of some of the world's last remaining hunter-gatherer tribes noted that temperature drops were an important sleep cue for our Paleolithic forebears. We no longer sleep under the stars that much, but you can recreate a sunset-like temperature drop by taking a hot bath or shower. The dip might make your pound-shedding shuteye deeper and make you fall asleep faster.

Certain scents can make your mouth water, and others can actually suppress your appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Banana, green apple, and vanilla had similar effects. Consider burning a minty candle until you head to bed to fill the room with slimming smells. If you don't want to bother with blowing out candles before you turn down the covers, try adding a few drops of peppermint oil to your pillow. A small cup of peppermint tea (which just so happens to be one of these best teas for weight loss) is another option worth trying.

According to Anderson, new research suggests that you may be able to spot reduce body fat from your abdomen. Before hitting the sheets do a giant set of crunches, reverse crunches, and side jackknifes. Then go to sleep safe in the knowledge that you've given your body a little help in shifting that tire while you're zonked out.

Exposure to light at night doesn't just interrupt your chances of a great night's sleep, it may also result in weight gain, according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21% less likely to be obese than those sleeping in the lightest rooms.

Ready for some controversy? Eating carbs before bed may not be a bad idea if you want to lose some weight! Seventy-eight obese members of the Israeli Police Force took part in a 6-month randomized clinical trial. The experimental group was prescribed a low-calorie diet (20% protein, 30-35% fat, 45-50% carbohydrates, 1,300-1,500 kcal) that provided carbohydrates mostly at dinner. The control group consumed a similar diet, except that carbohydrate intake was spread throughout the day. After six months, the group eating most of their carbs at night lost slightly more weight and body fat and experienced greater reductions in waist circumference. Want to give it a try? Choose from these best healthy carbs!

By the time you've had your time on this mortal coil, you'll have spent up to 30 years asleep. To get the most out of that investment, you'd better figure out which sleeping posture you find most restorative, then build your bed around it. You can do that by buying the right mattress and pillow to mitigate against any areas of discomfort. If you sleep on your side, putting a pillow between your legs will minimize twisting strain on your lower back, while hip pain can be lessened by using a mattress topper to help soften and contour your body.

The more electronics we bring into the bedroom, the fatter we get-especially among children. A study in the Pediatric Obesity journal found that kids who bask in the nighttime glow of a TV or computer don't get enough rest and suffer from poor lifestyle habits. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices. Even if you're a full-grown adult, it's best to leave your iPad in the living room.

Use an app like F.lux or Night mode on Apple products to reduce the blue light emitting from your computer and smartphone. It works by eliminating eye strain from the harsh light that inhibits melatonin production. Melatonin is the hormone responsible for regulating sleep rhythms. The latest iPhone and iPads have a similar built-in feature called Night Shift.

Do you really have an accurate read on how much sleep you are or aren't getting? It's always best to work from data, even if you're the one logging the quality and duration of your sleep. Simply list each complete hour you were asleep in bed, and each partial hour (including naps). Then make a note of the events that may have influenced your sleep. Did you exercise that day? Drink a lot of coffee? After two weeks, read through the whole thing, looking for patterns. The results may surprise you-and help you with your weight loss goals. Speaking of diaries, you can also keep a food journal to lose weight. Learn how with The Expert Guide to Keeping a Food Journal for Effective Weight Loss.

Why? Well, first it will prevent snoring. That will not only improve your sleep but also the sleep of anybody else in earshot. Secondly, it provides more oxygenation, so you can take those deep breaths that help to relax the body. Use Breathe Right strips if you're stuffy.

Pay attention to the times you feel and perform at your best, when you naturally wake without an alarm clock, and when you start to feel sleepy in the evenings. Add this info to your sleep diary. This information will tell you about your "chronotype" which will allow you to set healthy sleep goals that work with your natural rhythms. A free online assessment at the Center for Environmental Therapeutics can help you find your type, and provide related advice.

Eating small, nutrient-dense meals frequently throughout the day serves to keep your metabolism ticking, and will ensure your body continues burning fat throughout the night. Furthermore, eating frequently will ensure your appetite is kept in check, which will reduce any cravings you have when you wake. For some mid-meal ideas, check out these 50 Healthy Snack Ideas to Keep You Slim.

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26 Things to Before Bed to Lose Weight - Eat This Not That

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Real, successful, sustainable weight loss can come from achieving excellence in a completely unexpected realm: the bedroom. It's true! You can absolutely sleep your way to a slimmer you. In fact, no matter how many pounds you press, how many miles you log, how much kale you crunch, it won't get you as close to your weight loss goals as you'd expect unless you're also getting enough quality sleep.

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3. Broccoli                       4. Bone Broth

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Theoretically, having more choices is a good thing.

But when ordering a coffee at Starbucks is like doing a mini dissertation in some vaguely Romantic language, and when picking out a jar of jelly at the supermarket requires an encyclopedic knowledge of every berry known to man, choices start to get overwhelming. Which is why, at the end of the day, when somebody asks, "Soup or salad?" most of us would rather bury our faces under the napkin than make even one more decision. (We can make one choice for you, though: Skip the bread roll, which certainly isn't on the list of The 20 Best Carbs for a Flat Belly!)

But your soups are critical. You know how the USDA wants you to get between five and nine servings of fruits and vegetables a day? And how, if you count the little red crispy things in the box of Franken Berry you ate that morning, maybe you got two? Well, think of the soup as your extra credit, your personal ace in the hole-the tiny little bit you do on the side that skyrockets your daily nutritional score from a C+ to an A-. A well-crafted soup can give you three or four servings of vegetables and fruits, and presto, you go from failing the nutritional test to passing with flying colors.

Here are 20 of our favorite weight-loss soups for fall, compliments of Cook This, Not That! and our friends at some of our favorite websites and blogs. And to make sure you maximize your soup benefits, be sure to avoid these 20 Worst Ingredients to Put Into Your Soup!

Crock Pot Black-Eyed Peas Stew

This fat-free vegan recipe will leave your mouth watering for more. Celery, carrots and onion (called "mirepoix," which chefs use as the foundation for countless sauces and stocks) add flavor and antioxidants, while protein-rich black-eyed peas (which are loaded with folic acid) add heft to this easy slow-cooker dish. Click here for the full recipe for the Crock Pot Black-Eyed Peas Stew!

Easy Chicken and Rice Soup

This delicious recipe for a lunchtime (or anytime) soup couldn't be easier. It's just one of the 150+ belly-flattening recipes in the best-selling new Zero Belly Cookbook!
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Butternut Squash Soup

We love tomato soup, but when it comes to vegetable soups, butternut is unbeatable. Beyond being super tasty, it's also among the healthiest, packed with vitamin A, fiber, and omega-3s. Click here for the Butternut Squash Soup recipe!

Tortilla Soup

Over the past 2 decades, tortilla soup has rivaled chicken soup as a comforting mainstay on major restaurant menus. Between the pulled chicken, the soothing tomato broth, and the pile of fixings, what's not to love? How about a bowl of soup with 86 percent of your day's sodium allotment? Unless you learn to enjoy it at home, that's what you're likely to get. ﻿Click here for the Cook This, Not That! recipe for Tortilla Soup!

Minestrone

Nearly 9 out of 10 Americans don't consume enough fruits and vegetables on a daily basis. This hodgepodge soup will go a long way in making sure you're not one of them. Vary the specific vegetables depending on what's in your fridge and what looks good in the market, but be sure to finish with a spoonful of jarred pesto, which helps tie the whole bowl together. Click here for the Cook This, Not That! recipe for Minestrone with Pesto.

Broccoli-Cheddar Soup

Traditionally, broccoli-Cheddar soup is about the cheese, the broccoli playing second fiddle to a bowl of glorified fondue. We turn the tables on tradition, giving broccoli its proper due and using only a handful of sharp Cheddar to give this soup a rich, creamy texture and beer-preferably a full-flavored ale like Bass-to give it body and soul. Just 8 ounces is needed, which leaves you 4 to sip on while the soup simmers away. Click here for the full Broccoli-Cheddar Soup!

Baked Potato Soup

In its normal restaurant iteration, this is the only soup that can compete with broccoli-Cheddar soup or clam chowder in terms of sheer caloric impact. Most versions you'll find start with a base of heavy cream, making for a bowl that can easily pack 400 calories or more. We slice the calories dramatically by switching to chicken stock as the foundation, then adding a splash of half-and-half. The creamy potato flavor still shines through, and the bacon, cheese, and Tabasco give it the indulgent taste of a fully loaded spud. Add a bowl of mixed greens tossed with olive oil and balsamic and you've got dinner. Click here for the full recipe for Baked Potato Soup!

Asian Beef Noodle Soup

When it comes to soups that serve as meals, no one can touch the Asian cuisines. From the thick, heady ramens of Japan to the funky, darkly satisfying beef noodle soups of China, to the spice-suffused bowls of pho from Vietnam, the entire continent seems to have mastered the art of transforming a few scraps of meat and vegetables into a magical eating experience. The slow-cooker soup here takes a cue from all three, combining a rich ginger- and soy-spiked broth with chunks of fork-tender beef, a tangle of springy noodles, and-for a fresh, high note to pair with the dark, brooding ones-a pile of fresh bok choy. This is no appetizer soup; this is a full-on meal. ﻿Click here for the full Asian Beef Noodle Soup recipe!

Gazpacho

Ever feel the urge to cool off on a sweltering summer day with a bowl of hot tomato soup? Apparently the Spaniards didn't, either, which is why they created gazpacho to fend off the oppressive heat of August in Andalusia. Beyond beating the heat, gazpacho is also best in August and September because tomatoes are at their peak in late summer when they're sweet and ripe and cheap. Gazpacho is a garden in a bowl, which means it's better for you than plain, one-dimensional tomato soup. ﻿Click here for the free Cook This, Not That!'s Gazpacho!

Homemade Beef Barley Soup

This luxurious soup spotlighting barley, from The Almond Eater, packs an impressive 16 grams of protein. High in vitamin A and selenium, we're going back for seconds of this tasty soup. Click here for the full Homemade Beef Barley Soup!

Pumpkin and Cauliflower Soup with Coconut Milk, Coriander, and Cilantro

File this under awesome: Just one cup of cooked pumpkin has only 49 calories and contains 3g of fiber. Dairy-free, this soup relies on creamy coconut milk and canned pumpkin for its rich base. It's from our friends at Hello Fresh-click here for the full recipe for Pumpkin and Cauliflower Soup with Coconut Milk, Coriander, and Cilantro.

Vegetable Quinoa Soup

Oh quinoa, let us count the ways we love you (Oh wait, we counted 7 fat-burning ways to cook with you right here!). Garnish with as much parsley as you want to boost this soup's antioxidant content, or mix it up and swap parsley for cilantro. Click here for the Vegetable Quinoa Soup recipe, from our friends at The Almond Eater!

Healthy Asian Soba Noodle Soup

Healthy soup gets an Asian flair with the help of soba noodles, vibrant veggies like bok choy and carrots, and a hint of umami from tamari (which is healthy aficionado slang for healthier soy sauce). Click here to get the free recipe for Healthy Asian Soba Noodle Soup, compliments of the Fitchen!

Potato and Kale Soup

This wintry soup is just begging for a cozy fireplace to sit by and slink into a corner with your nourishing bowl of veggies, chicken breast and more. Click here to discover The Almond Eater's Potato and Kale Soup!

Clam Chowder

Most people expect a bowl of soup so thick and creamy you can stand a spoon up in it, but truth is, clam chowder, real clam chowder, has always been about the clams, with a thin but bracing broth of clam juice and a hit of dairy. We chose milk, which makes a light, clean, low-calorie chowder that won't sit in your stomach all afternoon. There is, however, one item we won't compromise on: bacon, whose smoky flavor pairs perfectly with the brine of the clams. You don't need much-just one strip per serving. For the Ultimate Cook This, Not That! Clam Chowder, click here!

French Onion Soup

We're not going to lie: Good French onion soup takes time. But it takes almost no effort, other than fighting back the tears as you chop your way through the five onions. And wouldn't you rather deal with a few errant tears than with a lackluster, overpriced bowl of soup that packs as much saturated fat as 20 strips of bacon and more sodium than nine bags of Lay's potato chips, like those at many chain restaurants? Now that's a real reason to cry. Click here for the astonishingly rich Weight-Loss French Onion Soup!

Italian Meatball Soup

Order a plate of spaghetti and meatballs in Italy and you'll likely leave your waiter dumbfounded, scratching his head for an answer. That's because one of America's favorite Italian dishes is a purely American invention, one that generally hinges on our typical tenets of excess. In Italy, polpettine are more likely to be enjoyed in a lighter fashion, either by themselves or in a soup like the one below. The pasta is still there (albeit a much smaller portion of it), but the broth houses a handful of stellar vegetables and serves to keep the meatballs moist and luscious. Though it's light in calories, this is still a potent bowl of goodness-served with a lightly dressed salad, it makes for an incredible weekday dinner. See for yourself with the recipe for Italian Meatball Soup!

Italian Sausage Soup

The best definition of comfort food is the food Mom made when you were growing up. Matt's mom made Italian sausage soup, a deceptively simple but wonderfully soothing bowl of meat, vegetables, and pasta-like chicken soup for the Italian soul. You can load this one full of vegetables, doubling the amount used below, and end up with a chunky, sausage-strewn minestrone. Either way, this soup is hearty enough to work as dinner on its own. Click here for the amazing Eat This, Not That! recipe for Italian Sausage Soup!

Mom's Chicken Noodle Soup

Curer of colds, warmer of hearts, soother of souls: Chicken noodle soup does everything a comfort food is supposed to do, and does so without a hefty caloric price tag. But steer clear of canned chicken soup: Not only is it sparse on chicken and vegetables, a single cup can carry up to half a day's worth of sodium. This version is light on the salt, but so loaded with chunky vegetables and shredded chicken that it could be dinner on its own. Click here for Mom's Chicken Noodle Soup!

Split Pea Soup

Split peas rank up there as one of the heroes of the health-food world, boasting deep reserves of fiber, B vitamins, and dozens of other vital nutrients. But despite their reputation as a straightlaced superfood, something magical happens to split peas when combined with a bit of smoky ham and a long, slow simmer. Slowly they begin to break down, commingling with the ham and the other vegetables to create a thick, creamy broth that could warm even the most frigid soul on a long winter day. Click here for Eat this, Not That!'s Split Pea Soup recipe!

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20 Best-Ever Fat-Burning Soups | Eat This Not That

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Theoretically, having more choices is a good thing. But when ordering a coffee at Starbucks is like doing a mini dissertation in some vaguely Romantic language, and when picking out a jar of jelly at the supermarket requires an encyclopedic knowledge of every berry known to man, choices start to get overwhelming.

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10 ways to control high blood pressure without medication

By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.
By Mayo Clinic Staff
If you have high blood pressure, you may wonder if medication is necessary to bring the numbers down. But lifestyle plays a vital role in treating high blood pressure. Controlling blood pressure with a healthy lifestyle might prevent, delay or reduce the need for medication.

Here are 10 lifestyle changes that can lower blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises blood pressure.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. If you're overweight or have obesity, losing even a small amount of weight can help reduce blood pressure. In general, blood pressure might go down by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight lost.

Also, the size of the waistline is important. Carrying too much weight around the waist can increase the risk of high blood pressure.

In general:

Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).

Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

These numbers vary among ethnic groups. Ask your health care provider about a healthy waist measurement for you.

2. Exercise regularly

Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It's important to keep exercising to keep blood pressure from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity every day.

Exercise can also help keep elevated blood pressure from turning into high blood pressure (hypertension). For those who have hypertension, regular physical activity can bring blood pressure down to safer levels.

Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming or dancing. Another possibility is high-intensity interval training. This type of training involves alternating short bursts of intense activity with periods of lighter activity.

Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to a health care provider about developing an exercise program.

3. Eat a healthy diet

Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.

Potassium in the diet can lessen the effects of salt (sodium) on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Aim for 3,500 to 5,000 mg a day, which might lower blood pressure 4 to 5 mm Hg. Ask your care provider how much potassium you should have.

4. Reduce salt (sodium) in your diet

Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg.

The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake - 1,500 mg a day or less - is ideal for most adults.

To reduce sodium in the diet:

Read food labels. Look for low-sodium versions of foods and beverages.

Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.

Don't add salt. Use herbs or spices to add flavor to food.

Cook. Cooking lets you control the amount of sodium in the food.

5. Limit alcohol

Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor.

But drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

6. Quit smoking

Smoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life.

7. Get a good night's sleep

Poor sleep quality - getting fewer than six hours of sleep every night for several weeks - can contribute to hypertension. A number of issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness (insomnia).

Let your health care provider know if you often have trouble sleeping. Finding and treating the cause can help improve sleep. However, if you don't have sleep apnea or restless leg syndrome, follow these simple tips for getting more restful sleep.

Stick to a sleep schedule. Go to bed and wake up the same time each day. Try to keep the same schedule on weeknights and on weekends.

Create a restful space. That means keeping the sleeping space cool, quiet and dark. Do something relaxing in the hour before bedtime. That might include taking a warm bath or doing relaxation exercises. Avoid bright light, such as from a TV or computer screen.

Watch what you eat and drink. Don't go to bed hungry or stuffed. Avoid large meals close to bedtime. Limit or avoid nicotine, caffeine and alcohol close to bedtime, as well.

Limit naps. For those who find napping during the day helpful, limiting naps to 30 minutes earlier in the day might help nighttime sleep.

8. Reduce stress

Long-term (chronic) emotional stress may contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out whether they can reduce blood pressure.

However, it can't hurt to determine what causes stress, such as work, family, finances or illness, and find ways to reduce stress. Try the following:

Avoid trying to do too much. Plan your day and focus on your priorities. Learn to say no. Allow enough time to get done what needs to be done.

Focus on issues you can control and make plans to solve them. For an issue at work, talk to a supervisor. For conflict with kids or spouse, find ways to resolve it.

Avoid stress triggers. For example, if rush-hour traffic causes stress, travel at a different time or take public transportation. Avoid people who cause stress if possible.

Make time to relax. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies, such as taking a walk, cooking or volunteering.

Practice gratitude. Expressing gratitude to others can help reduce stress.

9. Monitor your blood pressure at home and get regular checkups

Home monitoring can help you keep tabs on your blood pressure. It can make certain your medications and lifestyle changes are working.

Home blood pressure monitors are available widely and without a prescription. Talk to a health care provider about home monitoring before you get started.

Regular visits with a provider are also key to controlling blood pressure. If your blood pressure is well controlled, ask your provider how often you need to check it. You might be able to check it only once a day or less often.

10. Get support

Supportive family and friends are important to good health. They may encourage you to take care of yourself, drive you to the care provider's office or start an exercise program with you to keep your blood pressure low.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

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Show references

1. Feehally J, et al., eds. Nonpharmacologic prevention and treatment of hypertension. In: Comprehensive Clinical Nephrology. 6th ed. Elsevier; 2019. https://www.clinicalkey.com. Accessed April 20, 2022.

2. AskMayoExpert. Hypertension (adult). Mayo Clinic; 2021.

3. Hall ME, et al. Weight-loss strategies for prevention and treatment of hypertension: A scientific statement from the American Heart Association. Hypertension. 2021; doi:10.1161/HYP.0000000000000202.

4. Shimbo D, et al. Self-measured blood pressure monitoring at home: A joint policy statement from the American Heart Association and the American Medical Association. Circulation. 2020; doi:10.1161/CIR.0000000000000803.

5. 2020-2025 Dietary guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed April 23, 2022.

6. Libby P, et al., eds. Systemic hypertension: Mechanisms, diagnosis, and treatment. In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 12th ed. Elsevier; 2022. https://www.clinicalkey.com. Accessed April 23, 2022.

7. Sleep deprivation and deficiency: Healthy sleep habits. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits. Accessed April 23, 2022.

8. Managing stress to control high blood pressure. American Heart Association. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-stress-to-control-high-blood-pressure. Accessed April 23, 2022.

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10 drug-free ways to control high blood pressure

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By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease. By Mayo Clinic Staff If you have high blood pressure, you may wonder if medication is necessary to bring the numbers down. But lifestyle plays a vital role in treating high blood pressure.

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Whether you call it a spare tire or a muffin top or just "my junk," the ring of fat that collects around the top of your waist can ruin the line of a perfect dress, make even the coolest T-shirt look schlumpy, and generally make you feel F-A-T fat.

Fortunately, having love handles is more of a style risk than a health risk. Unlike belly fat, which infiltrates your internal organs and is linked to everything from diabetes to heart disease to liver failure, that spare tire is made of subcutaneous fat, a type of fat located just below the skin, and which just sort of sits there; in fact, some studies suggest subcutaneous fat may even help protect us from certain health issues. But that doesn't mean we have to love the way they look-or live with them.

If you like to start your day with oatmeal, it's time to give yourself an upgrade. While oatmeal is a terrific breakfast, with 8 grams of fiber and 12 grams of protein per cup, oatbran is a whole other level. It packs a whopping 18 grams of fiber and 20 grams of protein, for the same number of calories. (What's the difference between the two? Oatbran is made from the outer husks of the oat, while oatmeal is made from the inner portion.) Don't screw it up by dumping brown sugar or syrup on it. Low-fat milk and cinnamon are the best accompaniments. Love oats? Then you'll want to bookmark these 50 Best Overnight Oats Recipes for Weight Loss!

The king of slow carbs (meaning they're digested slowly and keep you feeling fuller and energized longer), sweet potatoes were a breakfast staple for Morgan Minor, a 24-year-old firefighter from Coalinga, California, who dropped 7 pounds in her first week of Zero Belly. And after just 21 days, a sculpted stomach emerged-Morgan had shed four inches off her waist. "I had plateaued at 160 for over a month, and Zero Belly helped me lose more than ten pounds in 3 weeks!" Among the magic ingredients here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. And their high vitamin profile (including A, C and B6) give you more energy to burn at the gym. (Lose weight-fast!-with these 55 Best Ways to Speed Up Your Metabolism!)

To melt your love handles, look the a cereal with the most fiber and the least sugar. It's hard to top Shredded Wheat; with its 9 grams of fiber per serving, and zero sugar, it's one of the absolute best commercial cereal brands for people specifically looking to lose fat around their midsections.

Most commercially prepared soups, especially bisques and other smooth soups, have added sugar or other unsavory ingredients that will mess up your middle. Opt for thick, chunky soups like minestrone, which are higher in fiber and tend not to come with additional sugars. So enjoy a bowl-and avoid these 30 Bad Habits That Lead to a Fat Belly!

Also known as "forbidden rice" because only emperors were allowed to eat it, black rice may be the cheapest source of antioxidants around. According to the American Chemical Society, black rice has more antioxidants than a spoonful of blueberries, with more fiber, more vitamin E, and less sugar. More antioxidants means less inflammation, which means less fat storage for you.

White tea works in three distinct ways to help strip away fat from your body. A study published in the Journal of Nutrition and Metabolism showed that white tea can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells). Another group of researchers found that the tea is also a rich source of antioxidant that triggers the release of fat from the cells and help speed the liver's ability to turn fat into energy. Who needs Spanx when you can just sip on this powerful brew? If there's such a thing as a muffin-top-melting tea, this is it. In fact, we at Eat This, Not That! love tea so much, we made it part of our bestselling new diet plan, The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 4 inches from their waist!

High in fiber and low in fat, beans are a Zero Belly power food because they're great source of resistant starch, meaning that they "resist" digestion, sticking around the digestive tract and helping you feel fuller longer. By feeding your healthy gut bugs, beans help your body generate the chemical butyrate, which encourages the body to burn fat as fuel. A study at the Wake Forest Baptist Medical Center even found that beans can lessen the accumulation of body fat. All beans do the trick, but the darker the bean, the greater its concentration of phytochemicals, which is why black is best.

This simple swap can make all the difference: Two corn tortillas can deliver 3 grams of fiber for a mere 80 calories and 1 gram of fat. Two flour tortillas will give you just 2 grams of fiber, but they'll cost you 260 calories and 10 grams of fat. So which should you make your next quesadilla out of? At Mexican restaurants, ask them to replace the flour tortillas with corn in all your dishes.

In one Canadian study, subjects who 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 received the fiber had higher levels of ghrelin-a hormone that controls hunger-and lower levels of blood sugar. Jerusalem artichokes--which are actually the roots of a type of sunflower--are one of the best sources of the fiber. Ogliofructose is also found in onions and leeks, as well as rye and barley.

High in fiber and heart-healthy monounsaturated fat, guacamole. A half cup of guac-assuming you didn't go and blow it by mixing in sour cream or something else that doesn't belong-gives you more than 7 grams of fiber. For a super quick recipe, mix 1 ripe avocado, the juice of one lime, 2 Tbs chopped fresh cilantro and a pinch or two of sea salt.

No animals were harmed in the making of this food! Tiger nuts are made neither of tigers nor of nuts; they're actually tubers, which means people with nut allergies can eat them safely. They look a bit like toasted corn kernels and taste kind of like coconut. A serving of 20 tiger nuts delivers 4 grams of fiber for just 60 calories.

With double the protein and four times the fiber of wheat pasta, Banza-made from chickpeas-turns a traditional carb into a muscle-building fat fighter. For anyone avoiding gluten, it's a better choice than pastas made from corn, rice or potato powder, which are often devoid of any real nutrition. And click here for a cheaper list of The 29 Best-Ever Proteins -many meat-free!

It's the Spanish term for pumpkin seed, and if you consider them just jack o'lantern innards, you're in for a treat. One ounce of seeds has eight grams of protein - more than an egg or almonds - and is rich in flat-belly nutrients like fiber, zinc and potassium, which are key to muscle building and recovery. Sprinkle them in salads or over oats.

Looking for a cold, crunchy snack? Keep a bag of peas in the freezer and pour some into a cup for a filling nosh. A cup of peas has 7 grams of protein and 6 grams of fiber, and because you pop them a few at a time, they'll keep your hands and mouth busy, preventing you from seeking out more sinful treats.

Red fruits are an important part of the Zero Belly plan, but even among these nutritional powerhouses, raspberries stand alone as the single best source of insoluble fiber. A cup of the little ruby jewels has 8 grams of fiber, compared to less than 3 grams in the same amount of strawberries. Insoluble fiber helps feed the healthy bacteria in your gut, triggering the production of a fatty acid that reduces fat-causing inflammation throughout your body. And in a Canadian study, researchers discovered that those whose diets were supplemented with insoluble fiber had higher levels of ghrelin-a hormone that controls hunger. And fuel up fast with the muscle-building protein in these 50 Best Snacks for Weight Loss!

Resolve to do more prying. Oysters are one of the best food sources of zinc, a mineral that works with the hormone leptin to regulate appetite. Research shows that overweight people tend to have higher levels of leptin and lower levels of zinc than slimmer folk. A study published in the journal Life Sciences found that taking zinc supplements could increase leptin production in obese men by 142 percent! A half-dozen oysters only has 43 calories but provides 21 percent of your RDA of iron-deficiencies of which have been linked to a significant increase in fat gene expression.

A recent study found that antioxidants in cocoa prevented laboratory mice from gaining excess weight and actually lowered their blood sugar levels. And another study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation. To enhance the effects, try pairing your chocolate with some apple slices: The fruit speeds up the fermentation process, leading to an even greater reduction in inflammation and weight.

What's unique about the Ezekial breads is that, unlike most brands, the company doesn't use sugar in their loaves. With a combination of wheat, barley, millet, lentils, and spelt, this low-gluten brand packs 8 grams of protein and 6 grams of fiber into every sandwich.

You see it sitting there every time you're sitting around waiting for a massage. Spa water--a pitcher of ice water with sliced whole lemons, oranges or grapefruit--is a great substitute for pretty much anything else you might be tempted to drink. The citrus fruit peels add a compound called d-limonene, a powerful antioxidant that stimulates liver enzymes, helping to rid the body of toxins and flush fat from your system. And don't forget: delicious smoothies really can help you lose weight! For 150+ recipes that will make your belly flat, buy the brand-new book from Abs Diet creator David Zinczenko: Zero Belly Cookbook!

As much as 92 percent of Americans eat a diet that's deficient in vitamin E. And that trend seems highest among obese people, according to a study in the American Journal of Clinical Nutrition. Almonds are among the best dietary sources of vitamin E, packing about 20 milligrams per half cup, and are also high in monounsaturated fats and fiber.

It's a complete protein, meaning that it contains the complete chain of amino acids that are necessary for muscle building and fat loss. (Brown rice is an incomplete protein.) In a 2015 study in the Journal of Diabetes Investigation, researchers discovered that patients who ingested higher amounts of vegetable protein were far less susceptible to metabolic syndrome (a combination of high cholesterol, high blood sugar, and obesity). It's also high in the amino acid lysine, which helps you burn fat and maintain healthy bones and skin. According to a study published in the journal Food Chemistry, quinoa has the highest level of betaine, a chemical that revs your metabolism and actually shuts down the genes that encourage fat to hang around.

Like a marathoner stretching before the big run, eating half a grapefruit before a meal can enhance your body's fat-burning performance. A study published in the journal Metabolism found that this "warm-up" tactic can help whittle your middle-by up to an inch-in just six weeks! The scientists attribute the powerful effects to the grapefruits' fat-zapping phytochemicals. The fruit can interact negatively with certain medications, so as long as you get the green-light from your M.D, plan to have half of a grapefruit before your morning meal.

Polyunsaturated fats like those found in walnuts activate genes that reduce fat storage and improve insulin metabolism. At about 13 grams per one-ounce serving, walnuts are one of the best dietary sources. A small Pennsylvania State study found that a diet rich in walnuts and walnut oil may help the body respond better to stress and can also help keep diastolic blood pressure levels down. For more invaluable tips, check out our exclusive 25 Best Nutrition Tips Ever.

Tuna or to-not? That is the question. As a primo source of docosahexaenoic acid (DHA), canned light tuna is one of the best and most affordable fish for weight loss, especially from around your waist! One study in the Journal of Lipid Research showed that omega 3 fatty acid supplementation had the profound ability to turn off fat genes. And while you'll find two types of fatty acids in cold water fish and fish oils-DHA and eicosapentaenoic acid (EPA)-researchers say DHA can be 40 to 70 percent more effective than EPA at down regulating fat genes and preventing fat cells from expanding in size.

What the hell is purslane? While not a common food in most of the U.S., this sour, slightly salty green is often used in Greek and Turkish cooking. You can find it at health food stores throughout the year, and in farmers' markets in spring and summer, but the most likely place you'll encounter it is growing in the cracks of your driveway. A weed to most, it was a regular part of Gandhi's diet, and a mere half cup has more than 1,000 IUs of fat-fighting vitamin A. This might be the cheapest stealth health food in the world!

Eggs are the E in "ZERO BELLY" for a reason: They're the single best dietary source of a fat-fighting nutrient called choline. But you can improve their fat-fighting powers by choosing omega-3 eggs. Omerga-3 enriched eggs are laid by hens that are fed flaxseeds, chia seeds, and fish oil, thereby automatically improving your cluck! Whip up a breakfast at home to reap the benefits, and read our special report: 14 Ways to Lose Your Belly in 14 Days!

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26 Foods that Melt Love Handles | Eat This Not That

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Whether you call it a spare tire or a muffin top or just "my junk," the ring of fat that collects around the top of your waist can ruin the line of a perfect dress, make even the coolest T-shirt look schlumpy, and generally make you feel F-A-T fat.

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BRADY DIET          TEN SUPERIOR FOOD TOPICS

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BRADY DIET          TEN SUPERIOR FOOD TOPICS

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What Tom Brady has accomplished in the football world is amazing. It's also somewhat unbelievable; that is, until you factor in his and his wife's diet secret.

Tom Brady, quarterback for the New England Patriots, just pulled off the greatest win in Super Bowl history. And not only did the quarterback lead his team into setting or breaking more than 30 records in a single game, but he did it at 39 years old.

It's unprecedented. So how exactly has TB12 set himself apart from his predecessors? We're guessing it has to do with the "unique way [of doing things] that's a little outside the box that's really worked," that Brady mentioned during the Super Bowl LI MVP news conference.

Thanks to Alex Guerrero, Brady's personal body coach, the quarterback has implemented a number of lifestyle changes, including going to sleep at 9 p.m. and focusing on flexibility. But perhaps the most important (and unconventional) change is adhering to what's been called a "cutting-edge" anti-inflammatory diet.
Tom Brady celebrates after the New England Patriots take home their fifth Super Bowl title.
According to an interview with Allen Campbell, personal chef for Brady and his wife, supermodel Gisele Bündchen, the diet consists of plenty of all-natural and whole foods, centering on an extensive list of exclusions: processed foods, sugar, refined carbohydrates, gluten, dairy, and mushrooms. He also recommends limiting consumption of inflammatory nightshade veggies (like tomatoes, peppers, and potatoes), iodized salt, caffeine, and alcohol.

(P.S. You'd have to eat more than 24 pounds of potatoes to notice the effects of what some nutritionists believe to be the inflammatory poison found in nightshades: an alkaloid called solanine.)

It might be crazy, but apparently it works: "When I was 25, I was hurting all the time, and I couldn't imagine playing as long as I did, just because, you know, if your arm hurts every day when you throw, how can you keep playing? And now, at 39, my arm never hurts and my body never hurts," Brady told reporters.

Still need convincing? Here's a different perspective: "I think I'm living proof of what it's been," Brady confided to GQ magazine. "I was the kid that was the 199th pick that never had the body for it. People didn't think I'd play one year in the NFL, and now I'm going on my 17th year." Yeah, that's pretty impressive.

Want to try out the diet for yourself? We've rounded up a few of Brady's and Gisele's favorite anti-inflammatory foods a-la Gisele's Instagram. Eating these foods to fend off inflammation won't just help your post-workout muscles rebound more quickly, but it'll also help your body to fight off unwanted weight gain. And so will these 30 Things to Do 30 Minutes Before Bed to Lose Weight.

1. Chocolate

Gisele isn't one to pass up a raw chocolate dessert, and according to a profile of Brady published in the New York Times, his favorite "treat" is chocolate avocado ice cream. So how exactly does chocolate fit in the anti-inflammatory diet? According to Louisiana State University researchers, the tiny gut microbes in our stomach ferment chocolate into anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation.

2. Strawberries

What's better than eating chocolate cake? Pairing it with strawberries! The anti-inflammatory effects of chocolate are enhanced when you combine cocoa with the red berries. See, the addition of foods high in polyphenol antioxidants helps to speed up the probiotic fermentation process, leading to an even greater reduction in inflammation and weight. Plus, strawberries are rich in inflammation-soothing vitamin C and resveratrol, which have both been found to promote anti-inflammatory responses by fighting off free radicals. Find strawberries and more on our list of 26 Foods That Melt Love Handles.

3. Broccoli

Thanks to this crucifer's high levels of glucosinolate compounds, broccoli is a great anti-inflammatory veggie. Glucosinolates are converted into a compound known as I3C in your body, and it's I3C that research suggests is what decreases the production of pro-inflammatory mediators on a genetic level. Broccoli is also high in vitamin K, which can help regulate inflammatory responses in the body.

4. Bone Broth

Soup won't just warm you up; it'll also help to defend your body from those inflammatory biomarkers! The nutrients in chicken or beef bones are released during the simmering process, and the beneficial nutrient we're looking at is glucosamine. According to a study published in the journal PLoS One, taking a glucosamine supplement has been shown to decrease serum CRP (an infamous inflammation biomarker) levels by 23 percent more than those who didn't take a supplement. Plus, stock is also full of anti-inflammatory amino acids (such as glycine and proline), and the ample levels of broken-down gelatin will help rebuild your gut lining to further assist your gut microbes from doing their anti-inflammatory jobs. Make your own leftover soup using one of these 20 Best-Ever Fat Burning Soups recipes!

5. Spinach

If you're not into greens, just toss some spinach into your morning smoothie. (Even Tom and Gisele's kids drink it.) Rich in carotenoids, and vitamins C, E, and K, spinach is the ultimate tool in helping to protect the body from pro-inflammatory cytokines. Vitamin E, in particular, has been connected to reversing levels of the same inflammatory adipokine compounds released by belly fat-tumour necrosis factor-a and interleukin-6-according to a study in the Canadian Journal of Surgery.

6. Apples

An apple a day will keep inflammation at bay! But only if you leave on the peel: Apple skins provide an average of 10 mg of quercetin-an endurance-boosting, free-radical-scavenging, anti-inflammatory antioxidant that suppresses functioning of inflammatory pathways, according to a study published in the journal Inflammation&Allergy Drug Targets. Apples are also a great prebiotic: the food that is converted into anti-inflammatory compounds by your gut bugs.

7. Beets

Sure, eating beets when you're wearing white can be as nerve-wracking as walking a tightrope across Niagara Falls, but the reason this root veggie can cause nasty stains is also the reason it's anti-inflammatory. The color comes from betalain pigments, which display potent antioxidant, anti-inflammatory, and chemopreventive activity. Specifically, eating beets is associated with lower levels of inflammatory markers, including CRP as well as two inflammatory biomarkers released by belly fat-interleukin-6 (IL-6) and tumor necrosis factor (TNF)-according to a review in the journal Nutrients.

8. Avocado

Throw a couple slices of avocado in your grain bowl (or do like Tom Brady and blend it into an ice cream), and you'll be on your way to lower inflammation. According to a 2013 Food&Function study, when people consumed a slice of avocado with a hamburger, the researchers measured lower levels of inflammatory markers NF-kB and IL-6 in the avocado eaters than participants who ate the hamburger alone. Try your hand at it with these avocado recipes for weight loss.

9. Whole Grains

Brady and Bündchen never eat refined grains or white flour. That's because refining grains significantly decreases grains' anti-inflammatory properties by lowering levels of fiber and B vitamins. Fiber gets converted into butyrate in your belly, a fatty acid that turns off genes related to inflammation and insulin resistance. And B vitamins attack the inflammatory hormone homocysteine in the body.

10. Lemon

According to an interview with VOGUE Paris, Gisele loves to "face the day head-on with a glass of warm water and pressed lemon to kick-start the digestive system" bright and early at 6 a.m.! Like many other citrus fruits, lemon is rich in vitamin C-an antioxidant vitamin that also plays a vital role in collagen synthesis, a protein that helps to repair a leaky gut that has been damaged by a high-sugar, high-fat diet. Lemon is also a great source of inflammation-fighting phytonutrients: compounds that help fend off inflammation and play a role in one of the 42 Ways to Lose 5 Inches of Belly Fat.

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That's all the time it takes to blend up a Zero Belly Smoothie-a unique mix of super nutrients that will flatten your gut, boost your metabolism, heal your digestive system, and turn off your fat genes for good. Buy Zero Belly Smoothies today!

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Tom Brady Is In Better Shape at 39 Than He Was at 25: Here's His Diet Secret

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What Tom Brady has accomplished in the football world is amazing. Tom Brady, quarterback for the New England Patriots, just pulled off the greatest win in Super Bowl history. Thanks to Alex Guerrero, Brady's personal body coach, the quarterback has implemented a number of lifestyle changes, including going to sleep at 9 p.m.

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