10 Foods Proven to Burn Fat

By: Anna Fleet

Maybe you already knew that particular foods contain high thermogenic effect, which essentially means they help to boost your metabolism. However, the majority of the population has no idea exactly what foods burn calories as you chew, or contain particular nutrients and compounds that fuel your body’s internal metabolic furnace and help you literally melt the calories you consume far more quickly.

Here are ten foods that nutritionists credit with helping you burn fat…

  1. Hot Peppers

image red hot chili peppersChili peppers sure do pack quite a bunch! They have a compound called “capsaicin” that gives them their zip and heats up the body, firing up your metabolism and helping you burn off excess calories. Capsaicin is present in fresh, pickled and dry peppers, along with flaked pepper spices like cayenne and red chilies. Weight loss experts recommend adding them to your soups, sauces, and rice dishes to boost your diet’s automatic fat-burning potential.

If you don’t like spicy food, you can still benefit from chili peppers. A recent University of California study found that peppers with a compound called dihydrocapsiate also helped st udy participants burn fat. Dihydrocapsiate is a non-burning (i.e. non-spicy) form of capsaicin which incr eases your body’s ability to oxidize fat. Researchers recommend making it a regular part of your low-calorie diet if you’re not a fan of spicy dishes – this will help you benefit from the natural fat-burning properties of chili peppers without setting your mouth on fire.

  1. Green Tea

Image green-teaGreen tea contains a substance known as epigallocatechin gallate (EGCG), which has been scientifically proven to provide your metabolism with a temporary boost. EGCG is an antioxidant which helps your body make better use of a naturally occurring hormone and neurotransmitter called nor-epinephrine. The main metabolism effect of nor-epinephrine is that it sends signals to your body, telling it to start breaking down fat cells and using their stored energy.

While green tea doesn’t contain a lot of caffeine, it does have some – about 25 to 50 milligrams per cup, on average. Caffeine synergizes with nor-epinephrine, enhancing its fat-burning effects. One recent study showed that men who took dietary supplements containing EGCG burned 17 percent more fat by exercising than men who didn’t. If you’re regularly exercising and eating a low-calorie diet, incorporate hot or cold green tea into your diet to kick your fat-burning regimen into overdrive

  1. Oats

Oats are very high in image cupof oatmealfiber, and when your body needs to break down fiber-rich whole foods, it burns up to twice as many calories during the digestion process. Dietary fiber also helps regulate your appetite, giving you a lasting feeling of satiation and helping ward off hunger throughout the day. This makes you less likely to reach for sugary or fatty snacks, especially in the hours between breakfast and lunch.

Experts recommend eating oatmeal for breakfast, but watch out if you’re buying quick-cooking or instant oatmeal. Many of these products contain added sugar, which will effectively neutralize its healthy effects. Instead, reach for unsweetened whole-grain oats, and add some honey or fresh fruit to boost its flavor appeal. Pair it with protein-rich nuts and you’ll have one of the healthiest breakfasts on the planet. You can also sprinkle oat bran on your soups, salads and stir fry dishes to give your body an internal workout!

  1. Grapefruit

Chances are you’ve heard that one of timage grapefruit white backgroundhe best fat-burning breakfasts you can eat is half a grapefruit with a cup of black coffee. This can be a great start to your day, especially if you follow it up a couple of hours later with a healthy “second breakfast,” containing fiber-rich, high-protein foods. Grapefruit helps your body dissolve fat and cholesterol, which fighting hardening of the arteries (a process known as “arteriosclerosis”).

A medium-sized grapefruit has only 74 calories, but packs a whopping 15 grams of belly-filling pectin fiber. This fiber helps you feel full for a longer period of time, regulating hunger levels throughout the day and making you less likely to snack between meals. Grapefruit it also very high in both vitamin C and potassium, and it contains absolutely no fat and no sodium. Add it to your breakfast regimen and watch your waistline shrink!

  1. Lean Turkey or Chicken

image lean Chicken-Breasts2Turkey and chicken are both very lean sources of protein, and both have what is known in dietary circles as a “high thermogenic effect.” In essence, this means that it fires up your body’s internal furnace during the digestion process, sending your metabolism into overdrive. Because turkey and chicken are both very low in fat, they are also much lower in calories than fattier meats like beef and pork. It’s a win-win situation for your body, which gets all the nutrients and benefits of meat from far fewer calories, all while burning more energy during digestion.

However, turkey and chicken both come with an important caveat. If you want to maximize the fat-burning potential of these meats, it’s important to take the skin off. Poultry skin is very high in fat, and it will significantly alter the nutrition content of the meat. Get rid of it, and flavor the meat with spices or low-calorie, low-sugar sauces.

  1. Lentils

Red bean mixed congee

By now, you’re probably noticing a trend – the higher a food’s protein content, the better it is for weight loss. Your body has to spend more calories breaking down protein, making it automatically better for burning fat, and it also takes your body longer to digest protein. This leaves you feeling fuller for a longer period of time, and studies have shown that people eating high-protein diets consume far less calories during an average day than people on lower-protein diets.

Lentils are an excellent choice because they are very high in protein, yet very low in fat. In fact, they have one of the lowest fat contents of any protein-rich food. A single serving of lentils also provides for 35 percent of your daily iron needs. Lentils are also low in sodium and very high in potassium. Few foods offer the nutritional punch of low-calorie lentils. Add them to your soup recipes, or put them in regular rotation as a side dish.

  1. Fish

Certain types of fiimage grilled salmonsh are high in omega-3 fatty acids, which promote fat loss by kicking your metabolism into high gear. The dietary action of omega-3 fatty acids is similar to that of protein – it forces your body to naturally burn more calories while helping you keep your appetite in check throughout the day. Fish is a great choice at lunchtime; the earlier in the day you eat it, the longer you will benefit from its appetite-regulating properties.

Fish also reduces your risk of heart disease, reduces cholesterol, and can help relieve arthritis and joint inflammation symptoms. A can of water-packed tuna has about 90 to 120 calories, which isn’t much considering its nutritive benefits. Salmon, mackerel and albacore tuna are all very high in omega-3 fatty acids, which may also help protect your brain and boost your cognitive capabilities. Just watch out for high mercury content; choose organic or sustainable sourced products rather than their mass-produced counterparts.

  1. Berries

Berries are very rich in antioxidants, and getting more antioxidants from natural sources is a great way to help boost your metabolism. The antioxidants contained in berries promote better blood flow, which helps your body build stronger muscles. The more muscle your body has, the more calories it will burn – even when you’re at rest. Invest some time in iimage basket-of-berriesmproving your fat-to-muscle ratio and you’ll benefit from passive calorie burning and weight loss.

Another benefit of berries is that they are very low in calories. Strawberries are very low in calories, with only about 45 per cup. Raspberries, blackberries and blueberries all range between 60 and 80 calories per cup, and all four types of berries help keep your blood pressure down. This reduces your risk of heart disease and heart attacks – another reason to add berries to your oatmeal or whole-grain breakfast cereal. They’re also one of the best snacks you can eat.

  1. Apples

Red Apples with green leaf on white. This file is cleaned, retouched and contains clipping path.

You already know that “an apple a day keeps the doctor away,” but apples can also help keep the calories away as well. A few crispy bites is a safe way to elevate your blood glucose (blood sugar) levels, providing you with a nutrient-rich, low-calorie source of satisfying energy. A medium-sized apple has just 80 calories, with all kinds of antioxidants and absolutely no sodium, saturated fat or cholesterol. Like berries, apples make a great midday snack.

Given that apples are also rich in antioxidants, they can help improve your body’s blood flow and help you build healthier, stronger muscles. As a general rule of thumb, choose apples with darker skins more often. The darker an apple’s skin, the richer it is in antioxidants, and the stronger its fat-burning effects will be. However, if you strongly prefer Granny Smith or golden delicious apples, rest easy – these varieties also pack a strong antioxidant punch.

  1. Coffee

Sure, caffeine has its drawbacks – excessive consumption can cause an elevated heart rate while potentially image cup of coffeetriggering anxiety and insomnia. However, moderate coffee drinkers can take solace in the fact that their morning cup of java provides a big metabolic boost, meaning that this stimulant naturally speeds up your metabolism and helps you burn more calories than normal. It also helps get you up and moving more quickly in the morning, providing your energy levels with a helpful push in the right direction.

In addition to moderating consumption, you should also be careful about what you add to your coffee. Piling on the sugar and heavy cream will turn this metabolism-boosting beverage into a fat trap. Instead, use low-fat milk and sweeteners instead of sugar, or avoid sweetening it altogether. Coffee is healthiest when it’s consumed black, so if you can make that transition, your body will thank you for it.

 

6 FOODS THAT TURN INTO BELLY FAT

You know how sappy movies go right to your heart? And champagne goes right to your head? And tax day goes right to your wallet? Well, some foods go right to your gut and cause nearly instant fat gain, right where you don’t want it.

They call this type of weight gain “deep fat tissue,” and it leads to deeply felt embarrassment when it comes time to strip down for the neighborhood pool party. It also leads to some more serious issues—heart disease, diabetes and Alzheimer’s among them.

Where your body stores calories depends on your hormones, and some foods trigger just the exact right hormonal reaction—they hit you in the gut like a Dear John letter. Fortunately, new research in Zero Belly Diet, the New York Times bestseller from Abs Diet author David Zinczenko, reveals the six most common “insta-belly” foods, and offers some ingenious alternatives to help you indulge without the bulge.

  • POTATO CHIPSPotato chips on a white background.
    In the contest to find the very worst possible food for your belly, Harvard researchers believe they have a winner. It’s not just that they’re saturated with saturated fat, causing abdominal fat gain. It’s not just that they’re crusted with salt, causing mid-level bloat. It’s not even a pure calorie play—there are plenty of more caloric snacks out there. What makes potato chips so epically bad for your belly is not what they have, but what they lack: the ability to make you feel satisfied. A handful of chips can turn into a big empty bag in no time simply because our bodies expect us to make them happy when we eat food. Daily chip consumption alone was responsible for adding nearly two pounds of flab to study participants’ frame every four years. That means if you cut out chips, you would lose more than half a pound of fat directly from your belly, even if you changed nothing else about your diet.

Eat This Instead: Nip your salty cravings in the bud with Beanitos, a chip made from navy beans, brown rice, oils and spices. This snack time favorite has a texture and flavor reminiscent of traditional nachos, but far less saturated fat.

  • DIET SODA

If you want to get your beach boddiet soda imagey back, you should cut out sugary beverages and replace them with diet versions, right? Wrong.

Recent studies have found an association between the consumption of diet sodas and a wider waist circumference. What’s more, diet soda drinkers have a higher percentage of belly flab than those who don’t sip the beverage, a study in the journal Obesity found. Why? Researchers think diet soda drinkers may overestimate how many calories they’re “saving,” and then overeat.

Drink This Instead: White Tea. This brew blocks the formation of new fat cells and helps the body break down stored fat, according a Nutrition and Metabolism study. That means that even when you overindulge; it’s harder for your body to store the excess calories in your body. And if you want an added weight loss boost, switch to one of the magical 4 Teas That Melt Fat Fast.

  • PIZZA

Pizza image

A moment on the lips, a lifetime on the hips? How about this: A night at the Hut, a lifetime in the gut.

In fact, pizza is the second biggest contributor of saturated fat to the American diet (just below cheese itself), and most slices serve up half a day’s worth of the artery clogger. Researchers have found that unlike other fats, the saturated variety is the most likely to be stored in the stomach.

 

Eat This Instead: Bruschetta. All the crusty, tomatoey flavor, not of the broken zippers. Discover the recipe, and the game-changing “75/25” rule that shows How Maria Menounos dropped 40 pounds—and kept it off!

  • FRENCH FRIES

French fries image                    s

Any fat-laden carb fest will make you gain weight, but there’s something almost magical about the effect of fried spuds on your body’s fat-storage system–and by magical, we mean Voldemort, not Potter. One 20-year Harvard study found that people who ate fries regularly gained more than three pounds of body weight every four years; over the course of the study, the French fry eaters gained 15 pounds of belly flab from fries alone!

Eat This Instead: Homemade sweet potato fries. Slice a sweet potato lengthwise into strips, top with a few spritzes of coconut-oil cooking spray (a fat less apt to be stored as flab than butter or lard), salt, pepper and garlic powder, and pop them into the oven on 350 degrees F until they’re crispy. When dining out, ask for a side salad and a vinegar-based dressing in lieu of the fries that comes with your meal. And for the full list of what to eat for rapid weight loss, check out these essential 14 Ways to Lose Your Belly in 14 Days!

  • RIB-EYE STEAK

ribeye steak image

Wait—don’t toss your steak knife at us yet! Studies show that eating the right cuts of steak can actually help whittle your middle. But rib-eye, along with T-bone and New York Strip, is one of the three fattiest cuts known to man or cow; in a study by Chinese researchers, consuming a diet rich in fatty, fresh red meat is positively associated with abdominal obesity and larger waist circumference.

Eat This Instead: Choose the right steak and you’ll reap several health benefits. Find out which to buy in the essential list of ab-defining 12 Foods Personal Trainers Swear By.

  • FRUIT JUICE

Concentrated fruit juice image

It’s natural! It’s packed with Vitamin C! It comes from Florida! What could be wrong? Well, while 100 percent fruit juice is a better pick than sugary drinks like Sunny D, even the all-natural stuff still packs up to 36 grams of sugar per cup—or about what you’d get from popping 4 Krispy Kreme glazed donuts into a blender and hitting frappe. What’s more, most of the sweetness in juice comes from fructose, a type of sugar associated with the development of visceral adipose tissue—yep, that’s belly fat.

Drink This Instead: Trick your belly into shrinking itself by filling your glass with some refreshing spa water. Just add fresh sliced fruit like oranges and grapefruit to plain ol’ H20 and chill. The key is to keep the peels on: citrus peels are rich in the antioxidant d-limonene, a powerful compound that helps flush out toxins from the body and allow it to release stored visceral fat.

 

Positive Thinking Has Tremendous Benefits

By: Ron Bradley

We’ve all heard about the pessimist / optimist test of “is the glass half full or half empty.” Don’t be so concerned with the glass, be more concerned about how positive thinking has tremendous benefits. These benefits positively affect your attitude, relationships, career, immune system and overall mental and physical health. In short, life can be better using the power of positive thinking. But there may be a bit of work to make it happen.

Especially now in our push button, instant gratification society, impatience and an ‘I want it now  attitude’ prevents most people from doing what has always been necessary for any type of healthy, positive change in life. In a word it’s application. Some people think of it as doing the necessary work to get the results you desire. However, it doesn’t have to be a struggling challenge nor take lots of time. The beauty of creating a positive attitude is it’s:

cropped-brain-negative-thought-image.jpg

  • Fun
  • Natural
  • Safe
  • Immediately accessible
  • Quicker than you think

 

The fastest way to start creating a positive attitude is to take short amounts of time in a day to step back and just see things from a different view. Albert Einstein is quoted as saying, “When you change the way you look at something, what you look at changes.” In a word that’s perception. What’s great is that we have the ability to interact with how we perceive situations, people and all areas of our life. Meditation is a great way to create a more positive way of thinking. And there are more ways available too. Visualization, hypnosis, yoga and even eating healthy all lend to feeling and thinking more positive.

 

Positive Thinking Has Tremendous Benefits

 

Indeed, some studies show that personality traits like optimism and pessimism can affect many areas of your health and well-being. The positive thinking that typically comes with optimism is a key part of effective stress management. And effective stress management is associated with many health benefits.

Positive thinking doesn’t mean that you keep your head in the sand and ignore life’s less pleasant situations. Positive thinking just means that you approach the unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst.

 

Positive thinking has tremendous benefits and the bottom line is, nothing is going to get better with a bad attitude and thinking negatively. Even the real challenges and worse situations we may experience are going to happen, but what happens after that is going to matter as to the way we think. There is power in thoughts. All results and outcomes had to start as thoughts.

What about you? Do you… or are you ready to reap the benefits of positive thinking?