One large study in 2,834 people also found that people who ate more refined grains had on average more belly fat than those who ate more whole grains (
For best results, swap out refined carbs like white bread, breakfast cereals and heavily processed pre-packaged foods for whole-grain products like quinoa, oats, brown rice and barley.
Refined carbs, which are low in nutrients, can cause spikes and crashes in blood sugar levels. Research shows that a higher intake of refined carbs may be linked to higher body weight and increased belly fat.
you feeling full and temporarily boost metabolism to cut calorie consumption and enhance weight loss.
One study in 24 overweight and obese adults showed that drinking 16.9 fluid ounces (500 ml) of water before a meal decreased the number of calories consumed by 13% compared to a control group (
Another small study in 14 people found that drinking 16.9 fluid ounces (500 ml) of water increased metabolism by 30% after 30–40 minutes, slightly increasing the number of calories burned for a short time (
To bump up weight loss, cut out high-calorie, sweetened beverages and aim to drink 34–68 fluid ounces (1–2 liters) of water throughout the day.
Soda, juice and sports drinks are high in calories and can contribute to weight gain. Water, on the other hand, has been shown to decrease calorie intake and temporarily increase metabolism.
Slowing down and focusing on enjoying your food while listening to your body is an effective strategy to decrease intake and enhance feelings of fullness.
For example, one study in 30 women reported that eating slowly decreased calorie intake by an average of 10%, increased water consumption and resulted in greater feelings of fullness than eating quickly (
According to one review, increasing daily fiber intake by 14 grams without making any other dietary changes was associated with a 10% decrease in calorie intake and 4.2 pounds (1.9 kg) of weight loss over four months (
Another study in 252 women found that each gram of dietary fiber consumed was linked to a 0.5-pound (0.25-kg) decrease in body weight over a 20-month period (
Aim for at least 25–38 grams of fiber daily from foods like fruits, veggies,
and whole grains to optimize your health and increase weight loss (
Increasing your fiber consumption has been linked to decreases in both calorie intake and body weight.
, peanut butter and maple syrup are a few other popular sauces and condiments that can cause the calories to stack up fast.
Using general calorie calculation methods, you can estimate that cutting even one serving of these high-calorie condiments each day could reduce calorie intake enough to lose up to nine pounds over the course of a year.
This can help ramp up weight loss quickly when combined with other methods.
High-intensity interval training (HIIT) is a type of exercise that alternates between quick bursts of activity and brief recovery periods, keeping your heart rate up to boost fat burning and accelerate weight loss.
Adding HIIT to your routine can be an incredibly effective tool to lose 10 pounds in a month.
Even when you’re running short on time and can’t squeeze in a full workout, adding small amounts of activity can chip away at body weight.
Non-exercise activity thermogenesis (NEAT) refers to the calories your body burns throughout the day by doing regular non-exercise activities like typing, gardening, walking or even fidgeting (
It’s estimated that NEAT may account for up to 50% of the total number of calories you burn each day, though this number can vary quite a bit depending on your activity level (
Making a few modifications to your daily routine can bump up calorie burning to speed up
with minimal effort.
Parking farther back in the parking lot, using the stairs instead of the elevator,
taking a walk
during your lunch break and stretching every 30 minutes are a few simple ways to add more movement to your day.
Non-exercise activity thermogenesis (NEAT) can account for up to 50% of the total number of calories you burn each day. Simply moving more throughout the day can help you burn more calories to boost weight loss.
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