1. Have a clear goal.
It should be one that anyone in the world can measure and understand.
2. Drink tea.
Research suggests that those who drink tea—black, green, or white, as long as it’s from real tea versus herbal tea—have lower BMIs and less body fat than those who don’t consume tea.
3. Eat cayenne pepper.
A study published in the British Journal of Nutrition showed that when compared to placebo, capsaicin—the active ingredient in cayenne—increased fat burning.
4. Decrease/eliminate processed carbs.
They do nothing for you outside of creating a favorable environment for gaining fat.
5. Eat more veggies.
They fill you up, without providing many calories. Just avoid the high-calorie dressings.
6. Eat more fruit.
No one ever gained weight from eating more fruit. And that includes the so-called “high sugar” fruits like bananas and melons.
7. Lift weights.
Heavy weights. Build more muscle, burn more calories.
8. Eat more protein.
Replacing refined carbohydrates with lean protein will not only help satiate you, but will also increase your metabolism—through something called the thermic effect of food.
9. Don’t forget the fiber.
Think of fiber like a sponge; it absorbs water and makes you feel full.
10. Drink water.
Professor Dr. Brenda Davy and her Team from Virginia Tech University found that giving people 2 cups of water before each meal resulted in greater weight loss after 12 weeks. The reason? It helps fill you up.
11. Eat whole eggs.
Daily. A study published a couple years ago showed that those who ate whole eggs versus a bagel for breakfast ate less at the next meal. A similar study showed eating whole eggs increases HDL (good) cholesterol.
12. Bake, don’t fry.
13. Eat breakfast!
14. Laugh often.
A study presented at the European Congress on Obesity found those who laughed hard for approximately 10 to15 minutes each day burned an additional 10 to 40 calories/day. Multiply that by 365 and those calories can add up!