Do you think a healthy, perfect BMI is unattainable? Think you have to go on a strict diet and hit the gym hard every day? Well, that’s just not so! There are plenty of simple ways you can burn fat and achieve or maintain a healthy BMI.
Of course, it’s important that you chat with your doctor before beginning any efforts to lose weight. He or she can help you decide which methods are best for your lifestyle. But once you’re cleared, there are very easy steps you can take to improve your health and bring your BMI to a healthy range.
In this article, we’ll make it simple. You’ll learn:
- The best ways to burn fat, even while you’re not exercising.
- Foods to avoid to aid you in your weight loss
- That maintaining a healthy BMI doesn’t have to be difficult!
Are you ready to burn unwanted fat and get your BMI to a healthy range? Here are X simple tricks you can use to do just that!
1. Drink green tea.
A recent Penn State study showed that mice that consumed decaffeinated green tea lost more fat than mice who did not. Specifically, after 16 weeks of “drinking” green tea, these mice saw an average body mass reduction of 27.1 percent! And what about belly fat? Those mice also saw a 36.6 percent reduction in abdominal fat. Take a hint from the mice – add a little green tea to your diet!
2. Eat soluble fiber.
A report published in the Annals of Internal Medicine states that something as simple as adding 30 grams of soluble fiber to your diet can significantly boost your weight loss. In fact, subjects who consumed an average of 19 grams each day experienced weight loss, lowered blood pressure and saw an improved response to insulin. So where can you find soluble fiber? It’s the stuff in oatmeal, apples, beans, lentils and rice bran.
3. Skip the soda.
A 20 ounce bottle of soda contains 200 or more calories, and around 15 to 18 teaspoons of sugar. Let’s face it – that’s nuts! In the United States, many states have begun to impose a “sugary drinks tax” to discourage people from drinking the stuff. But if you need a little more motivation, consider this: a 20-year study showed that just one soda each day contributed to an extra pound of fat gained every four years.
4. Quit smoking.
Okay, this one may be easier said than done, for some. But quitting smoking is a great, simple way to reduce your body fat and reach a perfect BMI. Many people continue to smoke because its possible to gain weight when you quit. However, the truth is that smoking hinders your body’s ability to detect flavor. It also increases cravings for high-fat foods. Over the long run, it’s healthier to quit smoking to achieve a perfect BMI.
5. Choose unprocessed foods.
You’ve probably heard this before, but it’s true that choosing unprocessed foods is a simple way to burn fat. Processing foods takes away vital nutrients, and in many cases fats and sugars are added to the food. That means you’re consuming extra fat and sugar while depriving your body of fibers, vitamins and more that are essential to your health – and that make you feel full.
6. Drink water before dinner.
Drinking a full glass of water around 30 minutes before dinner can make you feel more full and you’ll be less likely to overeat at mealtime. Of course, this also goes for breakfast and lunch, too! Better yet is that water helps to improve your digestion. The foods you eat will break down more easily, and you’ll be more likely to safely and comfortable eliminate waste.
7. Use a smaller plate.
As a child, your mother probably told you to “clean your plate.” Unfortunately, we still have a tendency to clean our plates as adults – even if those plates contain too much food! To help prevent overeating, simply use a smaller plate! One chicken breast, a scoop of quinoa and some broccoli is going to look a lot more appetizing on a smaller sized plate than on a huge platter. And you’ll be less likely to serve yourself too much at mealtime.
8. Chew your food well!
Another lesson your mother taught you was to chew your food well. That’s not only just polite, it’s also a simple way to burn fat and reach a perfect BMI. Properly chewing your food serves two purposes: first, believe it or not, it burns calories! You may burn as much as 10 extra calories by chewing well. Secondly, it causes your brain to register a “full” feeling. Hormones are responsible for this – when your brain receives these hormonal signals you’ll feel satisfied and be less likely to overeat.
9. Hold the seconds.
In the same way that chewing slowly will allow you to register that you’re full, you’ll also want to wait a few minutes before you go back for seconds. After you finish your first (moderate) portion, just relax! Enjoy your suppertime conversation for ten minutes or so. Then, if you still feel hungry, go back for seconds.
10. Get a good night’s sleep.
Sleep is absolutely essential to a healthy BMI. A recent study showed that people who got less sleep weighed more than their well-rested counterparts. Specifically, women who got fewer than five hours’ sleep per night were 33 percent less likely to successfully lose weight than women who got more than seven. So get a little shuteye for the perfect BMI!
11. Please pass (on) the salt!
Eating a moderately low sodium diet can help improve your overall health. As you may know, increased sodium intake can drastically increase your body’s tendency to hold on to fluids. But there’s more! Too much salt can also overwork your kidneys, which means your body isn’t effectively flushing toxins from your system. High sodium intake will also increase your chance of osteoporosis, your risk of stomach cancer and will raise your blood sugar. A little salt is okay, but skip the highly salted canned and packaged foods!
12. Just walk.
Walking is one of the best low-impact activities you can participate in to burn fat. But to see the positive effects of walking, you’ll need to be consistent. To put it in simple terms, if you want to lose just one pound, you’ll have to burn 3,500 calories. The average person burns 100 calories per mile walked. If that seems overwhelming, look at it this way: parking in the furthest parking space or taking the stairs can greatly increase your “miles” walked each day. Choose to walk and you’ll start to see that fat melt off.
13. Find a buddy.
Workout buddies can provide motivation. They’ll give you company while you sweat. And studies have shown that working out with a partner will actually increase your endurance, as well! In this study published in the Annals of Behavioral Medicine, cyclists who rode with a partner rode for twice as long as those who did not. So double up and double your calories burned!
14. Take to tech.
There are hundreds, if not thousands, of workout and nutrition apps available for your PC, Android or iOS device. Some cost money, but many are free – and can help you reach your BMI goals more easily. MyFitnessPal is a social app that allows you to connect with others as you chart your progress. MapMyFitness is a nice little app that lets you collaborate with others to find fitness trails in your local area. Regardless of which you choose, apps are a great way to keep track of our BMI and fat burning goals.
15. Boost your protein.
Eating a high protein diet is a great way to meet your fat burning goals and attain a perfect BMI. Of course, you should clear any dietary changes with your physician before you begin. But by adding lean meats like chicken and turkey to your diet, studies say you’ll increase the loss of belly fat. You’ll also feel more full, meaning you’ll be less likely to overeat.
16. Build muscle.
You don’t have to be a bodybuilder to increase your fat-burning capabilities. However, while muscle weighs more than fat, muscle also burns more fat than fat. To put it another way, a pound of muscle burns around 50 extra calories per day – just by resting! A pound of fat burns around 2 calories per day. When you add muscle to your frame, you’re literally improving your BMI while you sleep!
17. Avoid the fads.
It seems like just about every day there’s a new fad on the market. You’ll see advertisements for pills, drinks, “diets” and even technological equipment that promises you’ll burn fat fast. Before you spend your hard earned money, talk to your doctor. He or she can review the product or plan with you, and together you can determine if it’s a good fit. Most physicians will tell you that the best way to burn fat is through a healthy diet and adequate exercise. To date, there are no known “miracle pills” out there that can compare.
18. Make it personal.
If you’re a member of a gym, why not take advantage of those free personal training sessions? If you’ve been trying to burn fat or reach a perfect BMI for a while now, a personal trainer can give you tips that will help break your plateau. Just starting out? A personal trainer can help point you in the right direction for optimal health, based on a physical assessment and on your lifestyle.
19. Write it down!
You don’t have to go on a special diet to burn fat, lose weight or reach your perfect BMI. Instead, why not just keep track of what you eat, and of the activity you get? Keeping a food journal will help you remain conscious of the choices you make. Want a little extra motivation? Find a journal buddy and plan to share your journals once each week. There’s nothing like accountability to keep you on track!
20. Make one small change.
We’ve already talked about cutting out sugary drinks and using a smaller plate. But what about taking it a step further? For instance, if you usually eat four crackers with your soup, why not just stick to two? If you normally snack on two pretzel rods while you Netflix in the evening, why not just eat one? Tiny changes like this can really add up over time, allowing your body to burn fat more easily.
21. Do your housework.
This one may not seem like too much fun, but hear us out. Simple activities like vacuuming the floor, washing the shower or even giving your car a good soak can burn up to 4 calories per minute. Per minute! That means if you spend a hour washing your car, you could have burned off 240 calories – plus your wheels will look good. Choose a chore you love and start scrubbing!
22. Take it outside.
To put it simply, getting outside inspires us to move. There’s just something about wide open spaces that makes you want to walk, run or even just swing on the swingset! But there’s a science behind it, too. Stepping outdoors is proven to elevate your mood. Those who have suffered an injury will heal faster, meaning more capability for movement. And vitamin D from the sun is helpful too – it helps prevent osteoporosis, heart trouble and depression. Be sure to wear sunscreen!
23. Find a hobby.
Of course, a hobby will help you burn fat and reach your perfect BMI fastest if your hobby is one that keeps you in motion. Taking up golf, fishing or squash is going to help you burn those calories. But other hobbies can help, too! In the time that you’d normally be watching TV or scrolling social media, choose to do a project instead. Work on a model airplane, learn to knit or write a short story. You’ll distract your mind from cravings and skip all those unwanted calories.
24. Snack all day.
Your body’s metabolism is like a campfire. If you throw a huge log on that fire, you’re going to just snuff it out. But if you continually feed the fire smaller, more manageable pieces of kindling, the fire will burn consistently for a long time. Rather than snuff out your metabolism with three huge meals, consider healthy snacks throughout the day. Fresh fruits and veggies are great options, as are yogurt, nuts and even grilled chicken cubes.
25. Don’t fear the dessert.
We’ve always been taught that dessert is a no-no. There’s something to be said for that – for instance the desserts served at restaurants are huge and inappropriate for just one person. But don’t fret – it’s okay to have a little dessert now and then. Feeling overwhelmed by that huge sundae? Split it with a partner. Studies show that just one bite of desserts or snacks can kill your cravings. That means you’re less likely to overindulge later if you give in to a small sampling now.
26. Work backwards.
Many people are of the mindset that if you give in to that chocolate bar, you’ve got to do extra work later to work it off. Why not try to reverse your mindset? Take into account your lifestyle. If, for example, you’re a nurse you’ll naturally burn more calories each day than if you’re sitting at a desk. There are online calculators that can help you determine your basic metabolic rate. Then, keep your optimal calorie range in mind as you snack throughout the day. It’s so much easier than doing “penance” for that popsicle!
27. Low carb diets? Sure!
No human should entirely skip carbohydrates. Carbs give your body energy, keep your mind sharp and help your organs function properly. However, low-carb diets can work to help you burn fat. Two year studies show that weight loss and maintenance results were better and longer lasting in those with a low-carb, low-fat diets.
28. Involve the family.
It may be tough to get your family on board with a “diet and exercise” plan. But with a little tactical parenting, you can convince them. Enroll the family in a dance class, or schedule a hiking-camping trip. Even walking the family dog after supper can help keep everyone motivated to make health conscious choices … together.
29. Don’t shop when you’re hungry.
This is an old trick, but it’s tried and true. The thought behind this is that if unhealthy foods aren’t in your home, you’re not going to eat them. To avoid purchasing those impulse buys, don’t go grocery shopping when you’re hungry. Make a list prior to your trip and stick with the list. Better yet, make a list and take advantage of a grocery-store pickup service! The cost is minimal, and is well worth it!
30. Keep healthy foods visible.
Avoiding buying unhealthy foods follows an “out of sight, out of mind” philosophy. But you can do the opposite and still burn fat. Instead of neglecting yourself snacks during the day, keep healthy options in sight. A bowl of fresh fruit or a tin of nuts are just two examples of food you can leave out and grab in a hurry. Just remember: moderation is key.31. Order from the children’s menu.
You’re not a baby, and you can certainly make your own choices. But we’ve already talked about how restaurant portions are ridiculously huge. You can combat these extra calories by ordering from the kids menu. Does that mean you have to have chicken nuggets or hot dogs for supper? Of course not! Simply ask your server if the “adult” meals are available in child-sized portions. Most restaurants are happy to accommodate.
32. Get a massage.
No, really! Does that sound overindulgent? Then you can meditate, read a good book or do anything else you like to help you de-stress. Stress is hugely linked to weight gain. This isn’t just because of overeating, either. Stress releases hormones like cortisol that also bumps up your appetite. Head stress-related weight off at the pass – just relax, Max!
33. Weigh on Wednesday.
Strange but true – if you weigh yourself on Wednesday you’ll get the most accurate result. Also interesting to note is that people who weighed less frequently than once a week were more likely to gain weight than those who weighed more often. Remember that your weight may fluctuate from day to day; for best results, weigh and calculate your BMI on Wednesday of each week.
34. Watch your water bottle.
A 2011 Harvard study had some interesting findings. The study showed that water bottles containing BPA are actually bad for burning fat! Adults who had the highest concentration of BPA in urine measured larger around the waist and were 75 percent more likely to be obese than those with BPA free bottles. In summary: water is good! BPA-laced water is not good.
35. Choose organic.
Organic foods are a bit more expensive than their pesticide-laden counterparts. However, it may be worth it to you to make the switch. Fruits and veggies that have been sprayed with chemicals can impair your metabolism, making it more difficult to burn fat. Visit your farmer’s market for fresh, organic produce at lower prices.
36. DIY: Pre-packaged meals.
One day each week, set aside a little time to plan your meals for the week. Create a shopping list to support your menu, and shop accordingly. Then, spend a few hours preparing your meals and packaging them into easily accessible storage containers and gallon baggies. Stash them in your freezer and you’ll never again have to worry about impulse pizza deliveries.
37. Say goodnight to snacks.
Make the commitment to stop late-night snacking. Set a curfew for yourself and stick with it. For example, set a goal of “no more snacking past 9 pm” or “no more carbs past 8” and be sure to follow through! Just a simple step can help you burn fat and reach your perfect BMI.
38. Limit your alcohol.
Beer, wine and liquor contain tons of calories, and can contribute to excess weight around your middle. Need proof? There are 125 calories in one serving of red wine. There are 70 calories in just one ounce or whisky. And there are, on average, 154 calories in a can of beer. Cutting out (or significantly reducing) your alcohol intake will have huge effects on your weight loss.
39. Enjoy the cold.
UC San Francisco researchers made a fascinating discovery recently. As it would turn out, colder temperatures can help burn fat and assist with your weight loss! So don’t be afraid to get outdoors in winter or fall, and to keep your household temperatures down a few degrees.
40. If you must snack, snack smart.
Let’s face it: sometimes you’re just legitimately hungry. The urge to snack can hit at any time of day, wither post-morning coffee or right before bed. When that happens, snack smart. Grab something that’s high in protein, like a shake or even some low sodium deli meat. Digesting protein burns more calories than digesting other foods.
41. Be prepared.
Have you ever rushed out the door in the morning, only to realize later you’ve forgotten your lunch? Don’t run to the nearest fast food joint. Instead, keep a list of healthy restaurant alternatives by your desk to choose from. Better yet, keep a “spare” salad in the break room in case of emergencies. Just say no to the vending machine!
42. Don’t be fooled by artificial sweeteners.
Just because a soda or candy is “sugar free” doesn’t mean it’s not going to contribute to weight gain. According to studies, these chemicals are associated with a 36 percent increase in metabolic syndrome, Plus, we’re still not sure they don’t cause cancer. It’s probably best to skip the sweetener and opt for un- or lightly-sweetened drinks.
43. Skip the appetizer.
This one’s simple. When you’re eating out at your favorite restaurant, skip the appetizer. Those potato skins or that spinach dip will add calories and fat to your meal that you could do without. Instead, order your favorite entrée and fill up on that.
44. Or, skip the entrée.
In some cases, you may find yourself in a place where it’s smarter to order an appetizer or two rather than a full entrée! It’s okay to do this – there are no “restaurant rules” prohibiting it. Stick with selections that are not fried, and enjoy twice as many flavors as if you’d simply ordered an entrée.
45. Ignore the “superfoods.”
Every week, it seems, there’s a television doctor proclaiming that some fruit or another is the next big “superfood.” As with fad diets, resist the temptation to buy into this. Generally, these herbs, berries or even pills are unresearched. While they may not hurt you, they’re usually unlikely to greatly benefit you. Stick with the classics: healthy, fresh and clean foods.
46. Weigh your food for a week.
Many times, people are simply unaware of what, exactly, constitutes a “portion.” Take a week and, as you prepare your dinners, weigh what you cook. You’d be surprised to learn what three to four ounces (recommended serving size) of chicken looks like, or how two ounces of pasta looks in your bowl. After time, you’ll get a feel for what you should be serving just by looking at it.
47. Invest in a pedometer.
Pedometers aren’t what they used to be. What was once a little tool to track the number of steps you took each day is now a technological wonder. Good pedometers will tell you your miles walked, calories burned and will even chart your sleep! If nothing else, a good pedometer that’s connected with an Android or iOS app will remind you to keep moving.
48. Schedule a cheat meal.
Just as there’s nothing wrong with ordering dessert every once in a while, there’s also nothing wrong with indulging in your favorite supper or lunch … occasionally. Eating a food you’ve been craving can help to stop those cravings, meaning you’re less likely to overindulge later. And consuming foods slightly different from your norm may also help give your metabolism a jump start if you’ve hit a plateau.
49. Understand your BMR.
What is BMR, anyway? Well, your BMR is your basic metabolic rate, which is the calories you burn while at rest. As a general rule, your BMR is calculated by multiplying your weight in pounds by 10. So a 150 pound person has a BMR of 1,500. Your BMR isn’t the number of calories you’ll need to consume each day, though. The basic metabolic rate represents around 60 percent of the total calories your body uses each day.
50. Opt for coconut oil when possible.
Coconut oil is a fat that burns in the same way as protein. That is to say that it takes more calories to digest coconut oil than it does other fats. Where possible, opt for foods which contain coconut oil as opposed to other fats.
51. Always sit down to eat.
There’s nothing magical about the sitting position versus a standing one. But sitting down for each meal you eat will help boost your consciousness of what you’re consuming. As you gain this awareness, you’ll be less likely to mindlessly snack throughout the day, or to feel hungry when you’re not.
52. Get creative with your exercise.
If hitting the gym just isn’t possible today, why not incorporate a bit of activity into your everyday activity? Do situps while you play with your dog. Do lunges while you catch up on the news. Or just use your exercise band while you respond to emails. Even though you’re strapped for time, you don’t have to keep from being active!
53. Trade in your tools.
You don’t have to necessarily get rid of your dishwasher or your leaf blower, but make an effort to do things by hand. Get moving while you rake the lawn or even when you use a push mower. Do your dishes by hand instead of using the dishwasher. Unplug the Roomba and vacuum instead. Just these small steps can help you burn fat without thinking about it!
54. Change your atmosphere.
Making simple changes in your home atmosphere can encourage you to move more and burn fat. Open the windows and let in some light. Play some upbeat music … loudly! Before you know it, you’ll find that your energy’s increased and you’re moving (even dancing) around your kitchen with more energy than you’ve felt in a long time!
55. Cinnamon and peppermint aren’t just for the holidays.
When you’re craving dessert, sniff some peppermint or cinnamon. Better yet, sip some tea containing either of these ingredients. Both have appetite reducing properties, and cinnamon helps to burn fat!
56. Exercise on your own time.
There’s a common myth that exercise is best when done first thing in the morning. That’s simply not true. Exercise can be done at any time of day. In fact, you’re more likely to benefit from your workout when you’re not feeling rushed or reluctant. Work out on your own time, on your own schedule.
57. Volunteer your time.
Phone banks don’t count. But if you join a group with which you can volunteer, you’ll find yourself moving and burning fat without even thinking about it. In the United States and the UK, groups like Habitat for Humanity offer a great way to be active and do good. Waterway cleanups, highway trash pickup and other groups are additional examples.
58. Remember that workouts shouldn’t hurt.
No pain, no gain. Right? Wrong. Workouts should push you, sure. But your exercise shouldn’t be painful. Pain is usually a symptom that you’re not doing something right, or that your body isn’t compatible with that particular exercise. Ask for your doctor’s advice or seek out a personal trainer to help you find a more suitable workout.
59. Take a day of rest.
It’s not mandatory that you work out every single day. In fact, it’s that day between your gym visits that your body uses to repair and recover. By allowing your muscle fibers to recover, you’re gaining strength. And, as you know, muscle burns more than fat so you’re doing yourself a favor!
60. Understand how exercise works.
There’s absolutely no evidence that suggests that you can target your weight loss. That is to say, for example, that you can’t trim belly fat by doing crunches. Weight loss works comprehensively, so it’s important to have a comprehensive dietary and exercise plan for the best results.
61. Understand your body type.
Different factors impact your ability to burn fat and your achievable BMI. Your age plays a role, as do your hormones. Your gender and your genes are also a factor. To put it simply, not everyone was “built” to sport six pack abs. Instead of unrealistic expectations, aim for a perfect BMI.
62. Remember to start small.
We’ve mentioned a few ways you can gradually change your diet or activity level. It’s important to remember that you should not make all these changes at once! By revamping your lifestyle entirely, you’ll overwhelm yourself and, ultimately, will see less success than if you take it slowly.
63. Talk about herbal teas.
You probably should incorporate herbal teas into your diet until you talk to your general practitioner. However, with that said, there are a number of teas on the market which can suppress your appetite, reduce cravings for sugar and possibly even boost your metabolism. Sit down with your doctor or nutritionist and see which might work for you.
64. Exercise unconventionally.
Your exercise routine doesn’t have to consist of the treadmill and the weight room. In fact, you don’t even need a gym membership to get all the activity you need. Of course, activities like walking and jogging will help you burn fat fast. But jumping rope, fishing and rock climbing are fun, unique ways to boost your activity level.
65. Make your standby meal choices a little healthier.
There’s nothing saying you can’t grub down on a burger and fries. But what if that was a turkey burger with baked sweet potato fries, minus the mayo? Don’t be afraid to experiment with your favorite meals to find healthier yet accessible alternatives. You’ll find yourself facing fewer cravings if you can do this.
66. Know your habits.
Let’s say, for example, you know you’re going to your favorite French restaurant for dinner tonight. Counter that confit in advance by eating smaller, lighter meals during the day. The same is true for holidays and the like. Know your habits and your triggers, and head them off at the pass.
67. Remember that exercise isn’t an excuse.
Just because you worked out for an extra thirty minutes this afternoon doesn’t mean you can overindulge at dinner tonight. Consider that extra half hour additional progress toward your goal of reaching your perfect BMI.
68. Take a cooking class.
There are many people out there who choose to eat out simply because they’re intimidated in the kitchen. Cooking for yourself is one of the best ways to burn fat and reach your perfect BMI – because you know precisely what’s going into your body. Why not take a basic cooking class to boost your confidence and learn a few new recipes?
69. Switch to olive oil.
If you do cook your own meals, consider making the switch to olive oil instead of butter? Butter is comprised of saturated fats, while olive oil is made mostly of monounsaturated fat. Plus, olive oil has anti-inflammatory properties and is also antioxidant rich. It is, overall, a better alternative.
70. Choose wild-caught fish.
Believe it or not, wild-caught fish is better for you than farm-raised fish. Salmon, for example, is full of Omega-3s. but farm raised salmon is higher in calories and contains almost twice as much fat as the wild caught varieties. Read those labels as you shop for fish!
71. Turn off your electronics at night.
Here’s another interesting fact: people who sleep in very dark rooms are 21 percent less likely to be obese than those who sleep in lit rooms. That means you should turn off the phone, the television and your tablet at bedtime. Darker is better!
72. Reduce your eating window.
Not sure what we mean? Well, if you begin your day by immediately eating breakfast, you give your permission to sack throughout the day. Consider starting your day with a cup of green tea, then postponing breakfast until you’re at your desk. You’re less likely to begin snacking until the post-lunch period, significantly reducing the number of calories you consume during the day.
73. Boost your oxytocin.
Oxytocin is a hormone that’s released by your body – it’s the “feel good” hormone – and it’s also an appetite suppressant. You can help your body release oxytocin by cuddling with your partner, hugging your child or even by snuggling with a pet.
74. Take supplements.
We don’t mean you should fall for the weird, fly-by-night fat burning supplements out there. What we do mean is that people who take vitamin D and calcium supplements are shown to lose twice as much fat as those who do not!
75. Choose the right proteins.
We’ve mentioned a few times that protein is critical to burning fat and attaining your perfect BMI. But it’s imperative that you include the correct proteins in your diet. Keep steak, lamb and game meats to a minimum. Instead, choose eggs, shrimp, chicken and turkey instead.
76. Skip the cheese.
If you’re making a salad or an omelet, it’s tempting to add shredded cheese for flavor. However, just an ounce of cheese can add as much as 100 calories to your meal. Making a salad? Add sunflower seeds for extra crunch. An omelet? Add some shredded veggies or spinach to the dish.
77. Choose fat-burning red.
Did you know that red fruits burn fat faster than other fruits? Watermelon, plums, strawberries and the skins of apples have high amounts of flavonoids, which help burn fat. There are other options, too. Cabbage, onions, broccoli and blueberries also have plenty of flavonoids.
78. Think spicy.
Hot peppers like chilis, jalapenos and poblanos have been shown to boost your metabolism. So if you can take a little heat, add some spice to your diet to help you burn fat.
79. Reconsider your gluten-free diet.
Gluten-free diets are a popular fad right now. But the truth is that only around one in every 1,000 people actually have celiac disease. Those with celiac disease are sensitive to gluten – even the smallest amount can trigger some pretty harsh side effects. Those who are going gluten free to join the health-craze bandwagon may actually be doing themselves a disservice – they’re likely depriving themselves of essential nutrients.
80. Take the stairs.
You’ve heard it before: it’s a great idea to take the stairs instead of the elevator. But here’s why: climbing two flights of stairs daily could actually result in about 6 pounds lost over the course of a year, while making no other changes!
81. Bring your iPhone to the grocery store.
When you visit the grocery store, bring your smartphone along with you. Take the time to look at the ingredients list on your product packaging, and look up any ingredients you may not recognize. Steer clear of artificial sweeteners, saturated fats and other “lurkers” that hide in your cereal or your yogurt.
82. Avoid food elitism.
Again, check your cell phone. Shopping at those designer grocery stores, (you know, the ones with the beans in the barrels), can not only impact your wallet but also your calorie count. Everyday grocers like Lidl, Harris Teeter and Aldi carry natural and organic products that are actually better for you than the designer stores. Plus, they’re much easier on your budget.
83. Pass on the dinner rolls.
If you can’t say no to that Red Lobster cheese roll, fine. Simply take one from the basket then request that your server remove the rest. By doing so, you’re cutting down on empty calories and processed grains. Want a pre-dinner nosh? Choose a salad instead.
84. Go meatless.
No, we’re not asking you to become vegan or vegetarian. However, by dropping animal proteins by just one day each week you can significantly improve your chance of meeting your weight loss goal. There have been many studies conducted which show that those who eat less meat have a lower BMI than their carnivorous counterparts. Why not skip a day – Meatless Monday sounds good to us!
85. Try apple cider vinegar.
It’s an age-old trick and fodder for click bait. “Drinking this one weird thing can help you lose belly fat.” Well, it’s not a fad. Apple cider vinegar actually can help you burn fat. A study of Japanese participants showed that those who drank one tablespoon of apple cider vinegar lost 2.6 pounds over three months. Those who drank two tablespoons lost 3.7 pounds. You don’t have to drink it, though! Add it to your salad, your smoothie or your favorite dipping sauce.
86. Act like a kid.
You don’t have to work out at the gym to get a proper workout. Instead, why not just hang out with your kids for a day? Climb on the monkey bars, jump on the trampoline and dance like a toddler for a fun way to burn fat.
87. Hang a mirror on your refrigerator door.
If it suits you, consider hanging a mirror on your refrigerator door? That may motivate you to choose the fruit instead of the ice cream!
88. Start your day with sunshine.
Studies have shown that those people who are exposed to sunlight around 8 am have better weight loss success than those who don’t? It’s thought that this exposure helps keep circadian rhythms in check. That’s true during the day, too. So work by a window and avoid artificial light when possible.
89. Choose your dinnerware wisely.
There’s quite a bit of science behind your diet and your plating choices. For instance, did you know the color blue is an appetite suppressant? It’s also helpful to choose plateware that contrasts with your food. For instance, putting pasta on a dark blue plate means you’re less likely to go back for seconds.
90. If you must drink, keep it red.
Drinking alcohol is sometimes socially expected. If you find yourself in a situation where you’re presented with a drink, always opt for red wine. Red wine has heart healthy flavonoids as well as a lower caloric content than beer or mixed drinks. Sip slowly, and say no to the second glass.
91. Change up your daily commute.
In some rural areas, this may not be possible. But if you live in an area with a subway system, a bus system or even rental bikes, consider these commuting options. Simply walking to the bus stop can burn calories you wouldn’t otherwise burn if you drove yourself in. Standing on the subway will burn 50 more calories per hour than sitting in your car.
92. Order your salad dressing on the side.
Rather than douse your salad in ranch dressing, order a cup of vinaigrette on the side. This allows you to dip each bit in, ultimately consuming less of these high calorie dressings. Who knew you could make your salad even healthier?! The same is true for your steak sauce and other condiments. Dip, don’t douse.
93. Start a garden.
No, really! It’s not difficult to do. Even if you’re living in a smaller space, there are plenty of products on the market to assist you as you build a living wall or a container garden. Planting a garden not only keeps you moving, but it also gives you immediate access to fresh herbs and veggies.
94. Don’t drink juice. Ever.
Despite the common misconception, drinking juice is not the same as eating fruit. Juice lacks the natural sugars and fiber offered by fruit, and often contains additives that are harmful to your waistline. Making a smoothie? The concept holds: add fresh fruit to the blender instead of fruit juice.
95. Talk to your doctor before you fast.
In some cases, it may be beneficial for you to fast. However, it’s important that you never begin to do so without first consulting a physician. Fasting can cause serious health complications to your heart, your blood sugar and more, so never fast unsupervised.
96. Eat protein for breakfast.
It’s easy to grab a granola bar or a bowl of cereal in the morning. Instead, however, you should aim to incorporate protein into your morning meal. Chicken, eggs and nuts are all viable breakfast foods. On occasion, it’s also fine to indulge in some low sodium lean sausage. Peanut and other nut butters are also good options.
97. Don’t avoid healthy fats.
Healthy fats in foods like avocado can actually help you burn fat and boost your weight loss. As a matter of fact, adding some avocado to your lunchtime meal can help curb hunger until suppertime, according to studies. Just remember – everything in moderation. Half an avocado with your salad is plenty to get you by!
98. Eat more bananas.
Bananas are full of potassium, which helps to rev up your metabolism. But the sweet fruit is also excellent for minimizing bloating. Water retention can be tamed by eating a banana before your meal. Best of all, there are only about 100 calories in one medium banana.
99. Forgive yourself.
Remember this: you’re human! You absolutely can reach your perfect BMI and burn fat to look and feel your best. But don’t expect changes to occur overnight. Weight loss takes time and some effort on your part. Everyone slips every now and then; don’t be hard on yourself if that happens. Get right back on track and you’ll reach your perfect BMI before you know it.