Consider them “good carbs”. Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8g per 1/2 cup. Research shows that guys who added 12g of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet. Here are some of the best sources.
Eat at least 1g of protein per pound of bodyweight, daily. If your protein intake is too low on a restricted-calorie diet, you'll lose a lot of muscle in addition to any fat you're lucky enough to shed. A high-protein intake will help you preserve lean mass during your dieting phase. Choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements. The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. Up your protein only if you're heavier than 250lbs, or you're very hungry and need to add food during the day. Juge suggests an additional protein shake for an easy quick fix. (If you're under 180lbs, cut out 3oz of meat or chicken per day from the diet.)
Increasing your daily physical activity could help you lose weight faster and burn extra calories. Your overall daily activities impact your fitness level to a great extent and also helps combat obesity and weight-loss. If you're doing a desk job as compared to a manual job, your sedentary work life could mean that you're unable to burn up to 1,000 calories per day. This amounts to the same as 90-120 minutes of high-intensity exercise at the gym. You could incorporate simple lifestyle changes such as walking or cycling to nearby destinations, taking stairs instead of elevators, standing more often or even helping out in household chores. You'd be surprised at the calories you could burn by following these simple changes.
“If there’s one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, it’s weighing yourself every day on a scale,” says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20lbs or more and kept it off for at least six years. “Don’t obsess over the number,” she says, “but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately.”
Add a cup of low-fat milk, a part-skim mozzarella stick, or a half cup of low-sodium cottage cheese to breakfast, and you may have a belly-busting win. While lots of research links calcium with lower body weights, results from a 2014 study suggest that calcium-containing foods may reduce waist circumference in those genetically predisposed to carrying weight in their midsection.