Forget apples (okay, not really) — avocados reign supreme when it comes to weight loss. They're rich in monounsaturated heart-healthy fat, and studies show eating just half of one with lunch can curb your appetite. "Slice one in half, sprinkle a little sea salt, and eat the inside with a spoon," says Alexandra Samit, a Be Well Health Coach at Dr. Frank Lipman's Eleven Eleven Wellness Center in NYC. Or top off your salad with a few pieces, as research found that doing so allows you to absorb three to five times more carotenoids, a disease-fighting compound associated with improved weight and fat loss.
Quite possibly the king of good carbs, quinoa is one of those foods that is incredibly versatile and boasts an impressive nutritional profile. “Quinoa is almost a complete meal—it has your protein, being one of the highest-protein ancient grains—and it has your healthy carbohydrates. It’s very nutrient dense and very versatile—you can add more protein to it or healthy sources of fat like pumpkin seeds and oils. We need carbohydrates in our body (like quinoa), and a lot of people are afraid to eat them. Quinoa is a slow-digesting carbohydrate, and it’s not high glycemic, so it won’t cause an insulin response like eating straight sugar would,” says White. Carbohydrates give your body energy and help carry you through tough workouts. Quinoa in particular contains all the essential amino acids needed to support muscle development and encourage fat loss. By swapping nutrition-lacking carbs like white rice or pasta for quinoa, you’ll boost your fat burn.
For most, the thought of sitting down for 10 minutes without any kind of stimulation is embarrassingly scary. However, if you’re able to muster up the willpower to do so, meditating for a small period of time each day will boost your fat-burn efforts by reducing stress. By reducing stress, you reduce the stress hormone cortisol, which has been linked to higher amounts of fat in the body. “Definitely find some time to meditate. When we’re stressed it can cause an increase in cortisol which can negatively affect body fat. There are a lot of great apps out there like Headspace which take you through a short meditation to try to decrease stress,” says White. Or, look in to Transcendental Meditiation. Four of our cover guys practice this research-backed type of meditation. Don’t knock it until you try it.
Go ahead. Pop up a bowl. Sans the butter and salt, popcorn is a real gut whittler. Why? Because popcorn is a whole grain—and a study revealed that people who ate lots of whole grains had smaller middles compared with folks who ate mostly refined grains. So while you're waiting for yours to pop, clear all the white rice, pasta, and bread out of your cupboards. (Related: Give your popcorn some low-guilt flavor with these tips.)
You know you're supposed to eat more protein to lose weight, but you might not know exactly why. Well, it actually has to do with how your body handles insulin. "Your body starts to produce more insulin as you age, since your muscle and fat cells aren't responding to it properly," explains Louis Aronne, M.D., director of the obesity clinic at Cornell University.