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If you're like most Americans, you've gained about 6 pounds
since Thanksgiving. Each small holiday-season indulgence may have seemed like
no big deal at the time, but added all together, they created the perfect storm
for a juggernaut of jiggle. Don't believe us? Consider the caloric damage of
typical holiday activities - weekly parties, with buffet tables lined with
goodies and treats; cookies and cakes delivered by your well-intentioned neighbors;
and seasonal beverages, from holiday lagers to rum-spiked eggnogs, that had you
washing down those hundreds of extra calories with, well, hundreds of extrea
calories. It’s no wonder the Baby New Year always makes her debut toting a
gargantuan gut. In 2012, vow to eat better - not less, just better. Add these 6 flat-belly foods
for weight loss to your daily (or weekly) diet, and watch as the pounds melt
away.
5. Full-Fat Cheese
This dairy product is an excellent source of casein protein - one
of the best muscle-building nutrients you can eat. What's more, Danish
researchers found that even when men ate 10 ounces of full-fat cheese daily for
3 weeks, their LDL ("bad") cholesterol didn't budge.
4. Iced Coffee
Coffee reduces your appetite, increases your metabolism, and
gives you a shot of antioxidants. A study published in the journal Physiology
& Behavior found that the average metabolic rate of people who drink caffeinated
coffee is 16 percent higher than that of those who drink decaf. Caffeine
stimulates your central nervous system by increasing your heart rate and
breathing. Honestly, could there be a more perfect beverage? Plus, frequent
mini servings of caffeine (8 ounces of coffee or less) keep you awake, alert,
and focused for longer than a single jumbo one would, according to sleep
experts. When you quickly drink a large coffee, the caffeine peaks in your
bloodstream much sooner than if you spread it out over time. Start your day
with an 8 ounce coffee (the "short" size is available by request at
Starbucks). Or, ask for a large half caf. Then keep the caffeine lightly
flowing with a lunchtime cappuccino (it's got only 75 mg, which is about one
quarter of what you'd get in a 16 ounce coffee).
3. Grapefruit
In a recent study, Louisiana State
University scientists
discovered that people who ate half a grapefruit three times a day lost 4
pounds in 12 weeks, even though they hadn’t deliberately altered any other part
of their diets. Although the mechanism isn’t clear, the researchers speculate
that grapefruit’s acidity may slow your rate of digestion, helping keep you
full longer.
2. Apple
Turns out, an apple a day may also keep the extra weight
away. Penn State researchers discovered that people
who ate a large apple 15 minutes before lunch took in 187 fewer calories during
lunch than those who didn’t snack beforehand. (The apples had around 128
calories.) What’s more, they reported feeling fuller afterward, too. Sure, the
fruit is loaded with belly-filling fiber, but there’s another reason apples
help you feel full: They require lots of chewing, which can make you think
you’re eating more than you really are, says study author Julie Obbagy, Ph.D.
1. Eggs
Skip the cold cereal - eating eggs and bacon in the morning
can help you control your hunger later in the day. Indiana University
scientists determined that dieters who consumed their biggest dose of daily
protein at breakfast felt full longer than those who ate more of the nutrient
at lunch or dinner. The upshot: “They were less likely to overeat the rest of
the day,” says study author Heather Leidy, Ph.D. To fend off hunger, shoot for
at least 20 to 30 grams of protein at breakfast.
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