Seriously: Your flab can help you shed pounds. How? Just as there's more than one kind of fat in food, there's more than one type in your body. White fat is the bad stuff you want to zap. But a second kind, brown fat, actually torches calories. "Up to 80 percent of adults have brown fat deposits in their bodies," says Aaron M. Cypess, MD, PhD, an assistant professor of medicine at the Joslin Diabetes Center and Harvard Medical School. This good fat is powerful because it's packed with mitochondria, the parts of cells that generate heat. When activated, as little as two ounces of brown fat can gobble up as much as 20 percent of your body's calories.
A series of new studies suggests that when you eat may be as important as what you eat. In one, participants who usually ate within a 15-hour window were told to confine it to 10 or 11 hours—and they dropped an average of seven pounds over the 16-week study, without changing anything else about their eating. "The timing of food intake affects the body's internal clock, which in turn affects genes that play a role in metabolism," says study author Satchidananda Panda, Ph.D., an associate professor at the Salk Institute for Biological Studies in San Diego. In other words, our bodies may burn calories more efficiently when we eat during a shorter window of the day. So consider eating your breakfast a little later and your dinner a little earlier.
Hiding your salt shaker in the cabinet rather than keeping it in plain sight on the kitchen table can do wonders for your long-term weight-loss goals. A study conducted by Queen Mary University of London showed that every excess gram of salt you consume daily can increase your risk of obesity by a staggering 25 percent! If your food is lacking flavor after ditching the sodium, try experimenting with different spices such as anti-inflammatory turmeric, zesty cayenne, and smoky paprika.
While overnight oats remain a healthy and trendy breakfast, there’s one healthy oatmeal trend that’s also making waves: Zoats! The funny-sounding name actually describes a very straightforward (but delicious) dish made from shredded fiber-filled zucchini, oatmeal, milk, spices and nutrient-packed add-ins such as nuts and fruit. We love how the dish makes it easy to add veggies to your morning meal—somewhere it’s rarely found. Another win: Adding zucchini to your oatmeal adds bulk to your breakfast bowl without the need for extra cereal, ultimately saving you calories.
Recent Cornell University findings suggest that shying away from the scale can cause those former pounds to sneak back onto your frame—not what you want! According to senior author David Levitsky, people who weigh themselves daily and track the results are more likely to lose weight and keep it off than those who check in less often. The method “forces you to be aware of the connection between your eating and your weight,” Levitsky said in a press statement. “The scale also acts as a priming mechanism, making you conscious of food and enabling you to make choices that are consistent with your weight.” For even more ways to shrink your gut, check out these 50 Best Ever Weight Loss Tips.
Fill at least half of your lunch and dinner plate with vegetables. Vegetables are nutrient-dense, high in satiating fiber, and low in calories, making them ideal weight loss tools, says registered dietitian Danielle Omar. “By eating the veggie half of your plate before anything else, you will take the edge off your hunger, eat less overall calories, and still feel full and satisfied. Keep eating this way and the pounds will painlessly melt away.” For more super easy weight loss hacks, check out these