Started to notice a little pop over the top of your belt? Don’t worry, it happens to the best of us. But getting rid of those few extra stubborn pounds sure can be tough, especially if you’re approaching middle age (or have left it in your rearview mirror).
That’s why I’ve compiled this list of 4 surprisingly simple tricks you can start using TODAY to help melt away those extra pounds for a trimmer, healthier you starting TOMORROW.
4 fat blasters to melt away that muffin top
Say goodbye to your belly fat with these super simple fat-blasting tricks…
1. Keep coffee on your menu:
If you aren’t caffeine sensitive black coffee can be a terrific way to boost your weight loss. It’s essentially calorie free when you don’t add sugar and corn-syrup-laced creamers (feel free to try some stevia or cinnamon to sweeten things up). But more importantly, caffeinated coffee could give your metabolism a modest but significant temporary boost,1 while lowering blood sugar and insulin levels2,3 and slashing your risk for obesity-linked type-2 diabetes.4,5,6,7,8 Plus caffeine can raise your energy levels, which may mean you end up burning more calories.9,10,11
2. Select single ingredient foods:
When planning your menus and grocery shopping concentrate on single-ingredient whole foods. Generally these foods are found in the outside aisles at the grocery store (thing veggies, meat, and dairy.) This will help you effortlessly steer clear of a bunch over over-processed junk foods that pack on the pounds. Plus research has shown that whole natural foods help make us feel fuller longer keeping us from overeating.12
3. Opt for coconut oil:
If you haven’t heard yet the war on saturated fats is over and the sat fats won. (Click here to learn more.) It’s true, saturated fats are NOT the enemy. In fact, they’re far healthier for us than vegetable oils like canola, safflower, soybean and corn which are far too high in omega-6s. Make the switch to organic coconut oil instead which is rich in medium chain triglycerides which help us to burn calories more efficiently so we can lose more weight.13,14
4. Put protein at the top of the list:
When you want to drop some extra weight it’s tough to do better than metabolism-boosting protein. You see your body naturally burns through extra calories while it works to digest and metabolize the protein you eat.15,16 Plus protein makes us feel full and satisfied longer which means if we pack our plate with protein we’re likely to eat less overall and lose weight as a result.17,18
1. “Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals,” Am J Clin Nutr. 1980 May;33(5):989-97.
2. “Effects of coffee consumption on glucose tolerance, serum glucose and insulin levels–a cross-sectional analysis,” Horm Metab Res. 2006 Jan;38(1):38-43.
3. “The impact of coffee on health,” Maturitas, 2013 May;75(1):7-21. doi: 10.1016/j.maturitas.2013.02.002.
4.”Coffee, decaffeinated coffee, and tea consumption in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis,” Arch Intern Med. 2009 Dec 14;169(22):2053-63.
5.”Caffeinated and caffeine-free beverages and risk of type 2 diabetes,” Am J Clin Nutr. 2013 Jan;97(1):155-66.
6. “Coffee, tea, and incident type 2 diabetes: the Singapore Chinese Health Study,” Am J Clin Nutr. 2008 Oct;88(4):979-85.
7. “Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis,” Diabetes Care. 2014 Feb;37(2):569-86.
8. “Coffee consumption and risk of type 2 diabetes mellitus,” Lancet. 2002 Nov 9;360(9344):1477-8.
9. “Metabolic effects of caffeine in humans: lipid oxidation or futile cycling?,” Am J Clin Nutr. 2004 Jan;79(1):40-6.
10. “Investigation of the effects of coffee on alertness and performance during the day and night,” Neuropsychobiology. 1993;27(4):217-23.
11. “A naturalistic investigation of the effects of day-long consumption of tea, coffee and water on alertness, sleep onset and sleep quality,” Psychopharmacology. 2000 Apr;149(3):203-16.
12. “A satiety index of common foods,” Eur J Clin Nutr. 1995 Sep;49(9):675-90.
13. “Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil,” Am J Clin Nutr March 2008, vol. 87 no. 3 621-626
14. “Physiological Effects of Medium-Chain Triglycerides: Potential Agents in the Prevention of Obesity,” J. Nutr. March 1, 2002, vol. 132 no. 3 329-332
15. “Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women,” J Am Coll Nutr. 2002 Feb;21(1):55-61.
16. “The influence of thermic effect of food on satiety,” Eur J Clin Nutr. 1998 Jul;52(7):482-8.
17. “A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations,”Am J Clin Nutr July 2005, vol. 82 no. 1 41-48
18. “Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal,” Eur J Nutr. 2013 Jun;52(4):1353-9.
She is an advocate of self-education and is passionate about the power of group knowledge sharing, like the kind found right here on HealthierTalk.com. Alice loves to share her views on holistic and natural healing as well as her, sometimes contentious, thoughts on the profit-driven inner workings of traditional medicine.
Follow Alice and HealthierTalk on Twitter and Facebook.
Latest posts by Alice Jacob (see all)
- Recipe: Delicious and nutritious Egg Stuffed Avocado - December 8, 2016
- 3 zero-effort tricks to avoid gaining weight - December 8, 2016
- 4 anti-aging secrets to feel 15 years younger - December 7, 2016