This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our teamof licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
All the other food scientists gather around.
Shutterstock
And it’s already inside us all!
Sound like a made-for-TV movie?
The worst part: They’re still in our food today!
Shutterstock
Understanding the nuances of nutrition is hardso hard that scientists are constantly learning more new information.
Here, we rounded up the 20 best fat-fighting habits.
Commit them to your daily routine and you’re guaranteed to drop excess pounds.
Shutterstock
An easy-to-follow rule of thumb: Stop eating three hours before you hit the sack.
Then, while you sleep, your body is better primed to burn fat instead of creating more.
The assumption: Monitoring your weight keeps your mind on your health and prevents weight denial.
Shutterstock
Instead, pick something healthy, like a soup-and-salad combo, and eat it every day.
Think of those pioneers who traveled the Oregon Trail.
A study released by theAdvances in Nutritionjournal found that consuming high-fiber, high-protein snacks promotes weight loss.
Shutterstock
An ideal snack choice?
The balance of protein, fiber, and healthy fats is sure to keep you satisfied between meals.
Replace half of what you drink with water and you’ll save 23 pounds per year!
Shutterstock
You’ll save both calories and cash.
But don’t be fooled by “made with whole grain” labels.
The explanation: A chemical compound called capsaicin, found in chili peppers, acts as an appetite suppressant.
Shutterstock
Capsaicin has also been shown to boost metabolism and fight inflammation.
Lack of sleep has been shown to increase appetite, lower willpower, and bolster cravings for high-calorie foods.
That might be why you find it so hard to resist those doughnuts in the break room.
Shutterstock
When you stress, your body releases cortisol, a hormone that promotes abdominal fat storage.
If you find yourself overwhelmed in your work or personal life, try incorporating stress-reducing activities into your day.
(As a bonus, you’ll make your face more recognizable around the office.)
Shutterstock
One way to confirm you chew your food thoroughly: Stop to eat.
Don’t have time for a walk, you say?
As long as you keep moving after you eat, you will reap similar benefits.
Shutterstock
Even doing the dishes or completing other household tasks can help.
Don’t use convenience as an excuse for a shameful diet.
You won’t feel deprived or hungry as the pounds are dropping away.
Shutterstock
This adds up to about one to four pounds of fat lost per year.
Eating protein increases lean muscle mass, which keeps your metabolism running on higheven when you’re resting.
Protein also keeps you full, making you less likely to overeat.
Shutterstock
For maximum health and weight-loss benefits, aim to include protein in all of your meals and snacks.
Lean protein sources like fish, eggs, lean meats, low-fat dairy products, and legumes.
That leaves you less satisfied and more vulnerable to overeating.
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
