6 Fat-Burning Superfoods

Stoke your metabolic fire with hot peppers and cayenne powder. The compoundthey contain has a thermogenic effect on the body, helping you to melt more calories. (Image courtesy of FreeDigitalPhotos.net)

Stoke your metabolic fire with hot peppers and cayenne powder. The capsaicin they contain has a thermogenic effect on the body, helping you to melt calories. (Image courtesy of FreeDigitalPhotos.net)

It’s true: these six foods have the power to increase your metabolic rate, helping you to burn calories faster (via Health):

  1. Whole grains. Your body burns twice as many calories breaking down whole foods as it does processed foods. Foods rich in fiber, like oatmeal and brown rice, are especially effective.
  2. Lean meats. These protein sources require about 30 percent of the calories they contain to break down in your body. So, eating a 300-calorie chicken breast will cause you to burn about 90 calories.
  3. Low-fat dairy products. Milk, cheese and yogurt are rich in both calcium and vitamin D, both of which preserve and build muscle mass. The more muscle mass you have, the more calories you’ll burn.
  4. Green tea. This no-calorie beverage contains EGCG, a compound that temporarily raises your metabolism. For true calorie-burning power, sip four cups per day.Continue Reading …

How to Avoid Holiday Weight Gain

Breakfast helps you to burn more calories throughout the day because it kick-starts your metabolism in the morning. Try oats with low-fat yogurt and fresh fruit. (Image courtesy of FreeDigitalPhotos.net)

With the holidays come busier schedules and extra indulgences, causing the average American to gain about 1 pound each holiday season–and keep it on. Avoid weight gain this year with these 6 tips (via DrWeil.com):

  1. Remember that food is fuel. Try fiber-rich fruits and vegetables for appetizers, and be selective when noshing on high-calorie dishes.
  2. Listen to your stomach. It takes your brain about 20 minutes to catch up with your stomach. To avoid gastrointestinal discomfort, stop eating right when you begin to feel full. Continue Reading …

5 Tips for Preventing Type 2 Diabetes

Research shows that replacing white breads, pastas, cereals and rice with whole grain varieties can help prevent type 2 diabetes. Start by resolving to eat whole grain versions of these foods at least half the time. (Image courtesy of FreeDigitalPhotos.net)

About 25 percent of Americans are at risk for developing type 2 diabetes. But there are several ways you can cut your risk. Here are 5 helpful tips, from Mayo Clinic:

  1. Move more. Regular physical activity can help you to lose weight, lower your blood sugar level, and increase your sensitivity to insulin, which helps you to maintain a healthy blood sugar level. For the best results for diabetes prevention, include a mix of aerobic and weight resistance training in your workouts.
  2. Eat your fiber. Research shows that eating fiber can help you to improve your blood sugar control, lower your risk of heart disease, and promote weight loss by helping you to feel full for a longer period of time after a meal. Fiber-rich foods include fruits, vegetables, whole grains, beans, nuts and seeds.Continue Reading …

How to Eat Less Without Noticing

Tip #10: Ignore health claims on packaged food product labels. Many of the world’s healthiest foods don’t have labels. Eat fresh to be healthy. (Image by FreeDigitalPhotos.net)

Slight calorie reduction of 100-200 calories per day is a great way to aid in healthy, gradual weight loss. Here are 10 ways to eat less without feeling deprived, or even really noticing (via Summer Tomato):

  1. Use smaller plates. Your brain responds better to external cues than internal cues, so the same amount of food will look more satisfying on a smaller, full plate than on a larger, half-full plate.
  2. Serve yourself 20 percent less. You can eat about 20 percent less at any given meal without your body taking notice. Serve yourself a little less at the beginning of a meal, and go back for more only if you are truly hungry.
  3. Use taller glasses. Height appears larger than width, so drinking from taller, narrower glasses instead of shorter, fatter ones can help you to cut liquid calories without feeling deprived.Continue Reading …

Top 6 Fat-Burning Foods

Hot peppers contain capsaicin, a thermogenic compound that helps you to melt more calories. (Image courtesy of FreeDigitalPhotos.net)

Did you know that some foods can increase your metabolic rate and help you to burn more calories? Here are six of the best (via Health.com):

1. Whole grains. Your body burns twice as many calories in order to digest whole grains in comparison to processed grains.

2. Lean meats. Protein has a high thermogenic effect, which means your body must burn more calories in order to digest it–nearly 30 percent for lean meats. For example, digesting a 300-calorie chicken breast requires about 90 calories.

3. Low-fat dairy products. Dairy is rich in calcium and vitamin D, two essential nutrients for maintaining muscle mass, and in turn, a healthy metabolism.

4. Green tea. The compound EGCG contained in green tea gives your metabolism a temporary boost.Continue Reading …


4 Reasons You Can’t Lose Weight

Scale stuck? You might not be eating often enough. (Image courtesy of FreeDigitalPhotos.net)

Are the pounds not dropping off like you expected? Have you hit a weight-loss plateau? One of these may be the culprit (via Everyday Health):

  1. Underestimating calories consumed. According to 2011 survey from the International Food Information Council (IFIC) Foundation, a not-for-profit health education organization, only 9 percent of Americans can accurately estimate how many calories they consume every day, even though two-thirds of Americans are on some type of diet. For a more accurate estimate, write down everything you eat (including drinks and small bites of food), measure portion sizes at home, and plan ahead to order healthy meal options at restaurants. Many restaurants will list nutrition facts for each dish on their websites.
  2. Overestimating activity and calories burned. You can’t always trust the cardio machines at the gym. Research from multiples studies shows they can overestimate how many calories you’ve burned by as much as 10 percent. And remember: exercising more doesn’t mean eating more if you need to lose weight. Instead, choose healthy protein and fiber-rich foods.Continue Reading …