Birthday number 40 is one of those milestones that make people take a good long look in the mirror and recognize, “hmm, I’ve put on a few pounds, and they seem to be harder than ever to shed.” That’s because our body changes with age and often our lifestyle doesn’t change accordingly. As we get older, we lose muscle mass and we may become less active, both of which mean we require less energy to maintain our status quo. If we keep eating roughly the same number of calories daily as we did when we were in our late 20s and 30s, we’ll gain weight.

Reversing that trend would seem to require turning the tables—that is, becoming more active or consuming fewer daily calories. But studies indicate that exercise doesn’t have as great an impact on weight loss as reducing calories. If you’re 40 or over and having trouble dropping pounds, maybe focusing more on your nutrition will help. (But do keep on exercising for good overall health.)

We looked at what the research had to say and then asked dietitians for the best eating habits that may speed up weight loss after age 40. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

These days processed foods are so available everywhere you turn that it’s nearly impossible to eliminate eating some of them. So, the best advice for weight loss and improving health is to “eat smaller portions of ultra-processed foods which are high in sugar, fat, and calories,” says registered dietitian nutritionist Lisa Young, PhD, RDN, Author of Finally Full, Finally Slim.

In research by Dr. Young, published along with Marion Nestle, PHD, MPH in the American Journal of Public Health in 2021, the nutrition experts found that portion sizes of unhealthy processed foods are five times larger than they were in the past and contribute unnecessary calories to our diets, which increase the risk for obesity and chronic diseases. Since it’s so difficult to avoid all processed foods, Dr. Young says the best healthy eating habit is to include foods from all the food groups and to pay attention to portion sizes as well as hunger levels.

One way to boost your metabolism quickly is by drinking a cup of coffee or tea, studies show. “Caffeine elevates metabolism by increasing thermogenesis via its effects on brown adipose tissue,” Ellie Busby, MSc, mBANT, a registered nutritionist in the United Kingdom and founder of the nutrition website Vojo Health.6254a4d1642c605c54bf1cab17d50f1e

If you prefer tea, make a habit of drinking matcha green tea, which has high amounts of a powerful antioxidant called catechins that Busby says may stimulate the body to burn more fat. Plus, it tastes good, which will help you in the long run.

For a great list of popular foods that will boost your metabolism click here.

This is the eating habit that combats the ill-conceived notion that eating very little food must be the best way to lose weight. The human body just doesn’t work that way, explains Eatthis.com medical board member Lisa Moskovitz, RD, a registered dietitian with the NY Nutrition Group. It needs calories and nutrients to function. “Threatening that basic need stresses out the body; instead of burning body fat, you can potentially hold onto fat cells and send your body into a protective, premature plateau,” she says.

“In my book The Core 3 Healthy Eating Plan, I provide an evidence-based formula to help you determine exactly how much to eat for sustainable, healthy weight loss and how to handle frustrating plateaus.” For now, be sure to eat whole foods, with a combo of healthy fats, proteins, and carbohydrates every three to four hours to keep your body energized.

Snacking is one way to stay out of the danger of becoming ravenous and falling into the habit of overeating. But snacking can be a minefield if you survey the landscape of packaged snack foods. They can be full of calories, unhealthy fats, including the worst, trans fats, sodium, and sugary, fast-burning carbohydrates. Choosing your snacks wisely turns this danger zone into a helpful and healthy weight-loss practice, says registered dietitian Molly Hembree, MS, RD, a certified expert in plant-based nutrition. One of her favorite snacks is walnuts, a good source of the heart-healthy omega-3 fat alpha-linolenic (ALA), a plant-based polyunsaturated fat.

RELATED: The Worst Snacking Habits for Your Waistline, Say Experts

Another sugar-filled minefield can be your breakfast table because so many breakfast foods—cold cereal, flavored yogurt, pancakes, muffins, and doughnuts—are loaded with sugar and devoid of fiber. For a weight-loss supporting breakfast habit to get into, registered dietitian nutritionist Bess Berger, RDN, owner of Nutrition By Bess, recommends two easy-to-fix choices:

Eggs. “Scrambled, hard-boiled, or as an omelet, eggs are a great way to get protein for breakfast,” says Berger. For a bonus of vitamins and fiber, add vegetables to your omelet.

Smoothies. But keep out the sugary add-ins. Use Greek yogurt, berries, which are full of antioxidants, instead. “In addition, I recommend adding 1 to 3 teaspoons of seeds to smoothies for healthy fats and a handful of kale or other leafy greens for more vitamins, antioxidants, and fiber,” she says.

RELATED: The Worst Breakfast Foods You Should Never Start Your Day With

What we mean by that is to plan ahead when going out for drinks or dinner with friends. Social pressure can sabotage your weight loss efforts, warns registered dietitian Toby Amidor, MS, RD, CDN, best-selling author of Diabetes Create Your Plate Meal Prep Cookbook. “Your best bet is to review the menu in advance and determine, based on your intake for the day, what you’ll be eating. It is okay to leave room for dessert, if you know your friends like to order it, but recommend sharing one dessert with 1 or 2 other people.”

Remember playing the Telephone game as a kid? You know, where one person whispers a message in your ear and then you pass the message along to the next person in a whisper and so on around the circle? By the time the message reaches the last person, it usually doesn’t resemble the original message at all. Well, that’s how our brains work; we miss stuff. We forget, especially when we’re not paying close attention. The same goes for remembering what and how much we ate for breakfast, lunch, and dinner. And don’t forget those snacks.

If you want to reduce the number of calories you eat in a day, keep track of your food and beverages by recording them on paper or on your smartphone, as well as portion size. Studies show that the nit-picky process really does work for weight loss. In a 2019 study in Obesity, people who recorded their three meals a day over a 6-month program lost more weight than other participants who did not keep track of food intake. Some of the biggest losers dropped more than 10% of their body weight. And the tracking only took about 15 minutes of their time per day.

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It seems that everyone wants to put the pedal to the metal in life, and the need for speed doesn’t yield when it comes to weight loss. We want to see results quickly. And yet, the pace at which we drop pounds seems to slow down as we get older. Or does it?

The commonly held notion that metabolism slows as we age was called into question last year in a study in the journal Science. Researchers from Duke University found that metabolism stays mostly stable throughout life, declining about 3% per year until about age 20 and then plateauing until around age 60, when it declines again at the rate of about 1% a year.

The study surprised many who accepted the historical convention that changes in metabolism due to aging contributed to weight gain. Nevertheless, it’s likely your lifestyle that is affecting your ability to slim down. So let’s review some key eating habits that dietitians say can accelerate weight loss as you age.

Don’t get sucked in by the claims of every new or old diet plan you see.

“Most diets are restrictive, challenging to follow, and are unrealistic to keep up with long-term,” warns Sandy Younan Brikho, RDN, owner of The Dish On Nutrition. “If you love what you are eating, and if you are losing weight in the process, then you will not only lose weight, but also keep it off!”

Instead of a diet of subtraction, Brikho recommends adding in certain foods that can help with speedier weight loss.

It’s a simple behavioral trick that’ll reap big benefits over time. Brikho says getting into the habit of always covering half of your dinner plate in vegetables helps increase your fullness, prevent overeating, and help you get the nutrients you need.

“Do this and you won’t need to double the portion of pasta and meatballs in order to feel full,” she says. “You’ll lose weight over time by automatically cutting down on eating too many other higher-calorie foods.”

Even if your metabolism hasn’t decreased, you may be burning fewer calories because you’re not as active every day as you once were or maybe you’re not getting adequate sleep. If, for whatever reason, your calorie burn is not what it once was and you haven’t reduced your calorie consumption proportionally, you’ll gain weight.

Avoid that scenario and lose weight by reducing the size of your meal portions, suggests Jesse Feder, RDN at Strength Warehouse USA.

“You don’t have to change what you eat, just the amount,” says Feder. “In today’s culture, we tend to eat until we can’t breathe anymore. I always tell my clients to stop eating when they feel content.”

Tip: Put down your utensils and take a sip of water between bites.

“By doing this, we can actually begin to regulate the hormones that make us feel satiated more easily,” Feder says.

Making sure you eat enough protein every day is the most important eating habit to adopt, according to Katie Tomaschko, RDN with Sporting Smiles.

“Protein is the most satiating macronutrient and will stall weight gain by preventing overeating excess calories,” she says.

There’s another important reason to eat more protein: protein helps build and maintain muscle mass which tends to decrease with age.

“Muscle burns more calories than fat and is one of the only ways you can increase your metabolism,” Tomaschko says.

She recommends getting 25 to 30 grams of protein per meal to ensure you max out the benefits. Team up that protein with these Floor Exercises that Speed Up Belly Fat Loss, According to a Trainer.

“Processed sugar is everywhere—even seemingly healthy foods like yogurt and cereal sometimes contain a lot of added sugar,” says Janet Coleman, RD for TheConsumerMag. “Cutting back on processed sugar from sweetened beverages and packaged foods and their empty calories will help speed up your weight loss.”

Coleman suggests substituting sweets with fruits, especially berries.

“Berries are high in antioxidants that help fight free radical damage while improving the health of our cells,” she says.

Getting into the habit of carrying a water bottle around with you in the car, at work, while shopping, can help you lose weight quickly for a number of reasons, says Tomaschko.  Drinking water can help suppress your appetite and even assist with boosting your energy and metabolism. fills your belly, helping to ward off hunger. Carrying water wherever you go, discourages you from buying sugary drinks to quench your thirst.6254a4d1642c605c54bf1cab17d50f1e

“Hydration is essential to good health,” she says. “It’s so important to drink as much water as you comfortably can throughout the day,” says Tomaschko.

You might even consider carrying your water bottle to family gatherings where alcohol and sugar-sweetened beverages will be served. There’s a clear connection between drinking alcohol and sugar-sweetened soft drinks and metabolic diseases like type 2 diabetes, obesity, and cardiovascular disease, says Feder.

In other words, choose more complex carbohydrates like beans, quinoa, 100% whole grain bread, and steel-cut oatmeal. Complex carbs are rich in fiber, which helps us stay feeling full longer, so we snack less between meals, says Laura Krauza, RDN, owner of Waistline Dietitian. Dietitians recommend that women shoot for eating about 25 grams of fiber per day while men should reach 38 grams.

Some of the best sources of fiber per serving, besides those above, include raspberries (8 grams), split peas (16 grams), bran cereal (5.5 grams), lentils (15.5 grams), black beans (15 grams), and air-popped popcorn (3.5 grams).

Pressed for time and need a quick drive-thru meal? Here’s the #1 Best Fast-Food Order for Abdominal Fat Loss, Says Dietitian.

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Aging can bring us some wonderful things. From finally being able to take advantage of those senior citizen discounts to having the wisdom that only people who have lived a rich life have, adding years to your life can be a true blessing.

But among all of the positives that come with getting older, there are some downsides too—one being that accumulating belly fat can become more likely.

If you are older and you are noticing that it is getting harder to manage your weight, know that it isn’t all in your head, as data shows that certain changes occur in the body that makes it harder to lose weight as we age.

And when it comes to belly fat, older adults are unfortunately at a disadvantage when compared to younger people, as people who age do not appear to burn the energy stored in fat cells as efficiently as younger adults. This lack of ability to use fat cells efficiently can play a role in accumulating belly fat, and it can make it harder to lose belly fat too.

The good news is that if you are in your golden years, there are some things you can do that can help you speed up belly fat loss in a natural way. Along with participating in physical activity, prioritizing sleep, and managing stress, here are six eating habits that may help speed up belly fat loss as you age, according to nutrition experts. Read on, and for more on how to eat healthy, don’t miss Effortless Ways to Lose Weight As You Age, Say Dietitians.

It is recommended that people over the age of 50 take in between 21 and 30 grams of fiber every day. While fiber is oftentimes known for supporting healthy bowel movements, including it in your diet may help melt off belly fat as well, specifically by “reducing bloating and belly fat,” according to Michelle Phulsuksombati, MS, Med, RD, LD, registered dietitian.6254a4d1642c605c54bf1cab17d50f1e

Fruit with the skin still on, chia seeds, and beans are all fantastic sources of dietary fiber.

Maintaining proper hydration can have a profound impact on your belly fat as you age, according to Samantha Coogan, MS, RDN, registered dietitian. “Not only can water help remove bodily wastes, assist in appetite control, and speed up metabolism, it’s necessary for fat burn, as mild forms of dehydration can decrease [fat cell breakdown],” Coogan explains.

Chronic inflammation is linked to a slew of negative health outcomes, including weight gain. And according to Sharon Puello, MA, RD, CDN, CDCES, registered dietitian, “the presence of inflammation has been tied to the accumulation of belly fat too.”

She suggests that people reduce their intake of added sugars, maximize their intake of whole, minimally processed foods, and include fish in their diet a couple times a week to help manage inflammation.

READ MORE: 5 Foods Secretly Increasing Inflammation In Your Body, Say Dietitians

If you truly want a flatter tummy when you are older, avoiding alcohol is one step that can help you reach your goal.

Alcohol “adds empty calories to your diet and lowers inhibitions (so you eat more). It also impacts sleep, which can lead to increased cravings and weight gain,” explains registered dietitian Lisa Cicciarello Andrews, MEd, RD, LD.

Adding certain supplements as we age is a must, as our needs and our typical intakes change. And taking a vitamin B12 supplement may be a good move if you are trying to lose some belly fat.

“As we age, our ability to absorb vitamin B12 decreases,” Anya Rosen, MD, RD, LD, registered dietitian, explains. She adds that vitamin B12 “has been found to be a key player in metabolism and fat loss.”

Between lean beef, beans, lentils, legumes, and fish, there is no shortage of lean protein choices. And including these foods in your diet may help you lose belly fat as you age.

“After the age of 30, our muscle mass starts to decrease,” Jamie Adams, MS, RD, LDN, registered dietitian explains. Eating enough protein can help support muscle mass, making it an important piece of the belly fat loss puzzle.

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Getting fit and in shape is something that we all desire. However, our hectic lifestyle and wrong food habits make it almost impossible for us to stay healthy. But as they say, it is never too late to turn things around in your life. So start now, start at whatever age you are, whichever place you stay, just start. All it takes is a tiny step to bring about significant changes.

Weight loss is a journey. Yes, read that again. It is your journey towards a better and healthier lifestyle. Never get on to this weight loss wagon because you feel insecure or wish to fit into some ideal body image. Lose those extra kilos for yourself and not for the society that thinks you are fat or because someone else wants you to lose weight.

In the age of social media, we all want to look fit in our pictures, so we want quick results. Unfortunately, these quick ways of losing weight do work for a while but harm your body in the long run. So when you decide to start your weight loss journey, do it the right way.

Never turn towards artificial or risky ways of losing weight by consuming some pills or powders. They are extremely harmful to your body and can cause severe health issues. Instead, you can speed up your weight loss journey by following a proper diet and exercise routine.

Take the guidance of an expert, research well, understand your body type, and then choose accordingly. Eating the right food and taking proper nutrition is the most crucial part of your weight loss journey. Food is the foundation of our body. What we eat, how much we eat, and how we eat determine how we look and feel from within.

Weight loss is half the food you eat and half your lifestyle choices. Sometimes, people keep blaming their diet or their exercise routine for their stagnant weight. However, the real issue is much more profound. Your body is a machine that needs 360-degree maintenance to function efficiently. Therefore, concentrating only on one part cannot bring wholesome results.

Therefore, pay attention to all the different aspects of your body to speed up your weight loss journey. Sometimes the small things bring about the most significant changes. So, along with eating healthy, maintaining a calorie deficit, and exercising regularly, learn more about your body and its system.

Do not worry if you are tired of trying different methods to lose weight and still feel your weight has become stagnant. We have some expert advice to speed up your weight loss journey and help you shed those extra pounds.

Tips to Reduce Weight Fast

Sometimes, we follow the best diet, exercise hard, and the number on the weighing scale still does not budge. If you are facing something similar in your weight loss journey, then follow these fantastic tips.

1. Eat a High Protein Breakfast 

Eating a high protein breakfast will help keep you full throughout the day and prevent any cravings that you might have.

2. Follow the 80:20 Rule 

The 80:20 rule means that you will eat until you are 80% full and then have some water. That will prevent you from overeating.

3. Choose Whole Foods Over Processed Foods 

Whole foods will help you keep full for a lot longer. You can include whole foods like legumes, pulses, grains, and vegetables in your diet. Anything that is not processed or in a packet will help you lose weight faster.

4. Eat Slowly 

Chew your food a lot longer; this way, you are a lot more likely to eat less. Eating slowly also helps in better digestion.

5. Get a Good Night’s Rest 

Getting a good night’s sleep is very important to speed up your weight loss. Aim for at least 7-9 hours of sleep each night. Sleep and rest help your body recover better. If you feel sore from your workout, sleep a little more; you will feel better.

Summary

Losing weight alone should not be your only goal. The goal is to remain fit, lead a healthy life, and not succumb to age-related health issues. Weight loss is not just about exercising for hours and starving your body. Weight loss is a combination of exercise, food, and lifestyle.

If you spend 2 hours at the gym daily and eat processed or junk food after coming back home, then all your hard work goes into vain. Discipline and regularity are the two most important things if you wish to lose weight and lead a healthy life.

Eat more protein-rich food as protein helps to build muscles and aids in muscle repair. Eat to fill your stomach and not your heart. Stop before you feel full. Drink water to avoid overeating. Chew your food at least 36 times. That makes it easier for our digestive system to break the food molecules and prevent gastric or digestive problems.

The most important thing to remember to speed up your weight loss journey is to give your body the rest that it deserves. When we sleep, our body repairs itself. Therefore, lack of rest or sleep can slow down your metabolic rate. As a result, it will lead to the accumulation of calories and then cause weight gain.

Therefore, it is imperative to pay equal attention to all these factors to lose weight effectively and efficiently. In addition, stress is another factor that affects your brain and affects your physical health. Therefore, stress too can hamper your metabolism, lower your appetite and lead to excessive weight gain.

So be vigilant about your lifestyle choices. Exercise alone cannot help you lose weight. All these factors also contribute to your weight loss journey. So live a wholesome life that includes a healthy lifestyle, nutritious food, physical activity, and adequate rest.

And always remember, what works for one person might not work for you and vice versa. So never compare your journey with someone else, as each person is different and unique. Finally, despite all your efforts, if you are not making progress, get yourself checked and find out if any health issues are lurking underneath. 

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Does embarking on a weight loss journey mean giving up your sweets, French fries and red meat? Not necessarily. Creating space for better nutrition doesn’t necessarily require a total overhaul or giving up on your favourite foods. Here are seven food swaps that may help you in cutting down on unhealthy calories.

1. Eggs or Oats Instead of Sugary Cereals

Starting your day with cereals loaded with sugar and preservatives is a terrible idea. Not only are they loaded with harmful preservatives but also, they provide very little nutritional value and have tons of calories. Instead, you could opt for protein-rich eggs or oatmeal for breakfast. Of course, you can always add natural sugars like dates, raisins or honey to your oats to satisfy your sweet tooth. Making sure your breakfast is protein-rich is also a great habit because proteins help weight loss by keeping you fuller for longer.

2. Fruit Bowl Instead of Desserts

If you have a sweet tooth, desserts must be your greatest enemy in weight loss. Sadly, desserts are heavy on refined carbs like maida and loaded with butter and sugar, which can put you back a few paces in your weight loss journey. The hack to this is keeping your house stuffed with yummy fresh fruits and opting for a fruit bowl. Then, whenever you crave something sweet, you can top it with some nuts or yoghurt mixed with little honey to add that hint of creaminess and crunch.

3. Homemade Drink Instead of Sweetened Beverages

It’s usual to grab a can of an aerated beverage or a canned juice as a quick refreshment. However, not many of us know that these and other energy drinks are again loaded with harmful chemicals in the form of preservatives and contain high amounts of sugar and, therefore, unwanted calories. So, of course, the healthier alternatives to these would be buttermilk, fruit or vegetable juice, smoothies, coconut water, and traditional Indian drinks like mango/ Aam Panna or kanji. These will give you the same refreshment you’re looking for without pumping unnecessary calories into your system.

4. Homemade Protein Bars Instead of Sweets

Whenever you crave something sweet right after a meal, you can have a homemade protein bar. Protein bars are highly nutritious and can satisfy your sweet tooth. You can make them with healthy nuts, seeds, grated coconut and jaggery.

5. Lean Meat over Processed Meat

You should avoid processed meat like sausages and bacon at all costs as they undergo the processing of grilling, fermentation, salting and curing. This type of meat is modified to increase the shelf life. Instead, go for a fresh, leaner cut such as your chicken or your fish. Of course, it’s got more protein low fat, and it will help build those muscles.

6. Homemade ghee Over Your Cooking Vegetable Oil

Many people consider ghee a bad fat. However, time and again, nutritionists have stated that desi ghee is a healthy fat and good for overall health. It helps in getting rid of your stubborn belly fat and is a powerhouse of nutrients. In addition, ghee has essential amino acids which help in mobilizing your fat cells in the body.

7. Healthy Nuts over Chips

While on a weight loss program, snacking can be a bit difficult. We are always looking out for something to munch on, and these foods should not lead to weight gain. For this, we have a perfect snack option for you; anytime you crave a savoury snack, pick nuts over chips. Nuts are rich in healthy fats and have a significant amount of protein. Just take a handful of nuts and roast them in your desi ghee, and your healthy snack is ready.

When you are on a weight loss programme, it is essential to be careful which foods will help you lose weight. Some foods, which are considered to be healthy, might not be beneficial for weight loss. Overdoing those foods could be detrimental to weight loss. One needs to weigh their options carefully. Looking for nutrient-dense healthy food, portion control and limiting junk food can help speed up the weight loss process.

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It’s summer, so you’re staying hydrated… right? Great—and if slimming down is another health goal on your list, get ready to refill your cup. Two diet and nutrition pros have just listed the three best beverages to drink if you’d like to maximize your metabolism this summer.

Keep reading to learn the exact drinks that nutritionists say will help speed up your metabolism… and, on the flip side, don’t miss The Worst Foods for Your Metabolism.

The simpler your sip selection, the better for your body. You already know this: Choosing drinks with sugar, sodium, and fat weigh down your system in ways that make it tougher to be toned. Also, if you have access to learn the ingredients of whatever you’re drinking, seek out drinks with uncomplicated and easy-to-understand ingredients.

RELATED: This Popular Oat Milk Is Being Criticized for Its Ingredients

You’re probably not surprised that water is number one for your metabolism. The common understanding is often that water “flushes” fat from the body, but Serena Poon, CN, CHN goes a little deeper into the science. She told Parade that studies have shown that water can boost your body’s energy spend and turn stored fat into fuel. On that note, we’re thirsty!

RELATED: I Drank Chlorophyll Water for 7 Days—Here’s What It Did to My Skin

Lisa Moskovitz, RD, CDN, and the CEO of NY Nutrition Group, also told Parade what you’ve perhaps already heard: Caffeinated coffee is a stimulant that can increase your resting metabolic rate while also suppressing your appetite. Here’s something interesting, too: That hungry feeling you might get after you’ve drunk coffee on an empty stomach might be your body telling you two things: That the caffeine is wearing off, and it really is time to eat.

Check out exactly how to take your coffee to optimize metabolism.

The beauty of the all-natural. If you didn’t read The #1 Best Tea to Drink, According to Dietitians, here’s a spoiler, followed up with great insight: Green tea has been shown time and again to support the metabolic process. Moskovitz told Parade that green contains EGCG, a compound that’s been shown to increase resting energy expenditure (that’s the amount of calories you burn when your body is physically inactive).

Moskovitz added that green tea’s antioxidants can also combat oxidative stress, which can slow down your metabolism over time.

Isn’t science fun? Also, check out The One Thing To Eat To Get Rid Of Belly Fat, Says Dietitian, and keep reading:

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The inside of your body doesn’t need a ton of maintenance for weight loss. In fact, a simple, healthy diet—one that’s high in fiber and low in sugar, preservatives, and unhealthy fats—is all that’s needed to keep your body feeling healthy and getting you to that weight-loss goal.

This is why we rounded up a few of the best foods to eat that can help speed up your weight loss efforts. Here are the foods to stock up on, and for more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

It’s a natural diuretic, so asparagus can help relieve bloating and other unpleasant feelings. Its balance of amino acids and minerals may also help to alleviate hangover symptoms, according to a study in the Journal of Food Science. Here’s How to Cook Asparagus So It Becomes Your New Favorite Veggie.

The superfruits contain two oils, linalool, and geranyl acetate, that have been shown to have a positive effect on irritable bowel syndrome and other digestive disorders. In a study in the Journal of Agricultural and Food Chemistry, researchers fed twenty-two different fruits to a group of rats that had suffered liver damage. The avocado was the most beneficial in restoring liver function. Here’s why the avocado is the The One Food To Eat To Feel Full, According to a Dietitian.

Thanks to their potent dose of potassium, bananas can help counterbalance the effects of sodium and reduce water retention. They’re also packed with resistant starch, which helps to feed the healthy bacteria in your gut. Here are 17 Amazing Things That Happen to Your Body When You Eat Bananas.

These ruby-red roots contain a type of antioxidant called betalains that help repair and regenerate cells in the liver, your body’s primary detox organ.

The skins of lemons, limes, and other citrus fruit contain an antioxidant d-limonene, which has been shown to help stimulate liver enzymes, according to the World Health Organization. Here are 15 Ways to Lose Weight with Lemons.

There might be a reason why collard greens are often served alongside fried chicken. Nutrients in the greens bind to bile acids in the body, helping to block the buildup of cholesterol in the bloodstream, according to a study in Nutrition Research.

For a mere 5 calories, a teaspoon of mustard can boost metabolism by up to 25% for several hours, according to English researchers. Just make sure you’re eating pure mustard, not the sweetened, honey mustard stuff! Here are The Best & Worst Store-Bought Mustards—Ranked.

In one Japanese study, researchers found that grapefruit can enhance the action of calorie-burning brown fat cells, enhancing the breakdown of fat while reducing appetite. And a second study in the journal Metabolism found that eating half a grapefruit a day can whittle your middle by up to an inch in just six weeks. Here are 20 Grapefruit Recipes For Weight Loss.

One of the few foods that combine fiber and omega-3 fatty acids, kiwi will help bolster your digestive system while reducing inflammation and improving heart health.

A three-week study in the International Journal of Cardiology found that smokers who supplemented with just 2 grams of omega-3s a day—about what you’d get in a 4-ounce serving of sardines—showed marked improvement in the elasticity of their arteries.

RELATED: This 7-day smoothie diet will help you shed those last few pounds.

The compound curcumin, found in the bright-orange Indian spice turmeric, has been shown to reduce bile duct blockage and scarring in the liver by interfering with chemical reactions involved in the inflammatory process, according to a study in the journal Gut.

A study in the journal Nutrition & Metabolism found that white tea can simultaneously stimulate the breakdown of fat in the body while blocking the formation of new fat cells.

Here are 5 Teas That Help You Melt Fat.

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