Most of the bacteria that dwell in your gut are pretty useful. They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite, and much more besides. That obese people tend to have higher numbers of Firmicutes bacteria is no coincidence – according to research published in the online journal Nature, these bacteria increase the number of calories your body absorbs from food.
Craving something sweet? This fruit — along with colorful radishes, tomatoes, and carrots — contains arabinogalactans, a plant-based fiber and prebiotic that feeds the friendly bacteria that help your metabolism function optimally. The fiber also kills E. coli and klebsiella — two types of bad bacteria associated with carrying excess weight, Kellman says. Chop kiwi into grilled chicken salads or purée into smoothies for a colorful and sweet kick.
Routinely squeaking by on five hours or less per night increases visceral fat levels, according to a 2010 Wake Forest University study. What’s more, after analyzing 28 different studies, UK researchers found that people who slept 5.5 hours or less per night ate an extra 385 calories the day after compared to those who snoozed for at least 7 to 12 hours. On top of that, they preferred to munch on fatty foods full of empty calories, like chips.
"A study published in the International Journal of Obesity compared weight loss after an egg breakfast compared to a bagel breakfast containing similar calories," explains Toby Amidor, R.D., author of The Greek Yogurt Kitchen. "Results founds that participants who consumed two eggs in their breakfast while following a lower-calorie diet lost 65 percent more weight and reduced their waist circumference by 34 percent compared with those who were on a similar calorie bagel breakfast." Eggs are also a great source of protein, which works to keep hunger at bay and curb overeating.
Which means, sadly, the more glasses of rose and chocolate-coated pretzels you eat, the longer it will take to reach your flatter belly goals. “When you digest large amounts of calories, your body allocates some of these to functional systems which work to keep you alive (think the brain, muscles and organs),” says Belalij. “It also uses it to fill up energy stores. Any excess is then stored in fat cells around the body – typically being those of the belly.”