I will admit it - sometimes I hate exercising. When the alarm goes off, I'd much rather hit the snooze button than hit the chilly pavement for a jog around the park.
But guess what: I've never regretted a run. Not one. And I bet you can't think of one time you were ever disappointed after a walk, a yoga class, or a weight - lifting session at the gym - even if you had to force yourself to do it.
8 Fat-Fighting Foods
1. Green & Oolong Teas
Catechins found in these teas can boost the body's fat-burning fire. One study of Japanese women compared the effects of drinking green tea, oolong tea, or water on various days. Just one largre cup of oolong tea increased calorie burning by up to 10%, a boost that 1 1/2 hours later. Green tea raised metabolism by 4% for 1 1/2 hours. Other studues show that drinking two to four cups daily ( about 375 to 675 mg of catechins) may translate into an extra 50 calories burned each day - about 5 pounds worth in a year.
2. Flaxseed
Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, leaving you less likely to bringe. Some research suggests flax can also help soothe symtoms of hormone swings because it's high in plant estrogens. Sprinkle ground seeds over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxsees for 1/3 cup canola, corn. or other oil or shortening in muffins and cookies.
3. Cinnamon
Sweeten your oarmeal or frothy coffee drinks with this flavorful spice instead of sugar and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without going your heart a favor: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18% and triglycerides by 30%
4. Lean Protein
Gram for gram, protein has the same number of calories as carbs but takes longer to digest, so you feel full longer. It also seems to help lower levels of the hormone ghrelin, which is known to stimulate appetite. In a Danich study of 60 men and women, those following a diet that included 25% of calories from protein lost nearly twice as much fat after 6 months than those eating a diet with just 12% protein.
5. Chile Pepper
If you want to burn fat, spice things things up. In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin - the hormone that triggers body fat storage - were lowered by as mmuch as 32%. One theory: Capsaicin, the chemical that gives chiles their fire, may improve the body's ability to clear insulin from the bloodstream after you eat, so you're more likely to burn fat following a spicy meal than after one doesn't pack heat.
6. Salmon
Just 3 ounces of salmon delovers 530 IU of vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older. In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took a placebo. Other research shows that without enough vitamon D, our appetite-regulating hormone leptin can't do its job.
7. Walnuts
Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer. In a 1-year study of people with diabetes who were following a low-fat diet, Australian researches discovered that those who consumed 8 to 10 walnuts a day lost more weight and body fat. the subjects also reduced their insulin levels, which helps keep fat storage in check.
8. Yogurt
Packed with filling protein, yogurt also supplies the body with much-needed calcium. ''There is evidence that calcium deficiency, which is common in many women, may slow metabolism'' says Tammy Lakotas, RD, coauthor of Fire Up Your Metabolism Another plus: Research shos that consuming calcium through low-fat or fat-free dairy foods may reduce fat absorption from other foods.
5 reasons you overeat and how to stop.
1. There's no time for breakfast, so you grab a muffin. Fast fix: Zap a pack of instant oatmeal with low-fat milk and take bites throughout your morning routine.
2. It's midday, you're low on energy, and the office vending machine is calling. Fast fix: Stash small bags of nuts and dried fruit in your desk to munch on after lunch.
3. You're meeting friends for a late dinner, but you are already hungry. Fast fix: Have a low-cal snack such as yogurt with some fruit or celery 2 hours before your meal.
4. You're ready for lunch but stuck in traffic. Fast fix: Grab the high-fiber, high-protein bar you keep in your car for just such emergencies. Then eat a lighter lunch.
5. It's past your bedtime but your stomach is growling. Fast fix: Eat a fiber-filled piece of low-cal fruit such as a juicy apple or pear instead of diving into the cookie jar.
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