Drink the right fluids.
First, everyone should drink plenty of water—your body needs it to run properly. And there’s a bonus in doing that for people who are aiming to lose weight. The reason is pretty simple: It helps fill you up so you eat less.
If plain water just doesn’t appeal to you, try adding fresh fruit to it, or sip on tea. Research indicates that drinking tea—black, green, or white—is also associated with lower BMIs and less body fat.
Ease up on processed carbs and junk food.
They do nothing for you outside of creating a favorable environment for gaining fat, including belly fat. If you have trouble managing particular treats—maybe it’s chips, maybe it’s cookies, maybe it’s peanut butter—keep them out of your home or office cabinets. It’s not about willpower; it’s about being realistic. Instead, buy healthy snacks—like jerky—for your glove compartment or desk drawer so you’re prepared at all times.
Eat more produce.
Fruits and vegetables fill you up, provide plenty of fiber and have few calories. If you have trouble adding vegetables to your routine, start every meal with a salad. Salad provides bulk to help fill you up so that you eat less calories overall. Or try this hack to get a day’s worth of healthy greens in 14 minutes. No smoothie required. Although some people fear fructose, fruit will not make you gain weight, and that includes the so-called “high sugar” fruits like bananas and melons.
A study review published in the American Journal of Clinical Nutrition showed that those who ate breakfast were more successful with long-term weight maintenance. Other research has shown the same for weight loss.
Eat the bulk of your meals in the A.M.
Then eat progressively less throughout the day. A study published in the Journal of Nutrition showed that eating most of your calories earlier in the day positively influences weight changes.
Don’t grocery shop hungry.
If you do, you’ll buy everything in the store instead of sticking to your list. And most of the time, the foods you buy when hungry will be the kinds that sabotage your weight loss efforts and won’t help you get rid of your belly.
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