Integrate fish into your diet with a tilapia and rice pilaf dish. Heat up one teaspoon olive oil in a pan over medium-high heat. Season a three-ounce tilapia fillet with some salt and pepper. Place it in the pan for about two to three minutes per side. When the fish is done, it should flake easily with a fork. Prepare ½ cup rice pilaf (prepared from a box or made from scratch) and ½ cup steamed snap peas. Serve the tilapia with the rice pilaf and the snap peas. Finish the meal with a baked apple, topped with a pinch of cinnamon and one teaspoon honey, served with ⅓ cup low-fat vanilla ice cream.

To reach your get-lean goal, you must also follow a get-lean diet, filled with the best foods to burn fat. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys, or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.
It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help slow you down. You're less likely to wolfed down that plate of spicy spaghetti — and therefore stay more mindful of when you're full. Some great adds besides hot peppers: ginger and turmeric.
Every time you complete 10 reps on the rowing machine, lift the handles straight up over your head—without bending your elbows—for two consecutive repetitions before returning to normal rowing form. This works your shoulders and back harder, as well as your legs, since they have to produce more power to give you the momentum to perform the move, says McGarr.
Grains get a bad rap when it comes to weight loss, but that's because refined grains (read: processed foods!) are linked to wider waists. 100% whole grains are bloat-busting superstars, however, as they're packed with minerals and de-puff by counter-balancing salt. Stick to brown rice, quinoa, wheat, barley, millet, farro, sorghum, and amaranth for the biggest benefits.
Avoid going down grocery aisles that tempt you with high calorie foods. It’s best to stay along the perimeter of the grocery store, which is where the fresh foods are typically located. However, when you need to go down the aisles to get something, try to stay away from areas where foods you crave are stocked, such as the candy or soda aisle. If you don’t see them, you’re less likely to be tempted.[9]
Grains get a bad rap when it comes to weight loss, but that's because refined grains (read: processed foods!) are linked to wider waists. 100% whole grains are bloat-busting superstars, however, as they're packed with minerals and de-puff by counter-balancing salt. Stick to brown rice, quinoa, wheat, barley, millet, farro, sorghum, and amaranth for the biggest benefits.

Don't let extra hours lounging in bed stand between you and a flatter stomach. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you'd enjoy from catching a few extra winks. One Obesity study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chowed down on more salty, sugary, and trans-fat-laden fast food than those who woke up earlier. If you happen to head out of the house early, you're in for an additional metabolic boost; researchers at Northwestern University have found that people exposed to just a short period of early morning sunlight had lower BMIs than their late-waking counterparts.
A 2015 study from the Annals of Internal Medicine showed that for those who have a hard time following a strict diet, simplifying the weight loss approach by just increasing fiber intake can still lead to weight loss. Women should aim for at least 25 grams of fiber per day (based on a 2,000-calorie) diet, according to the most recent U.S. Dietary Guidelines. Start with our high-fiber diet plan.
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.
中文: 在一周内快速减肥, Deutsch: In weniger als 7 Tagen abnehmen, Español: bajar de peso en menos de 7 días, Français: perdre du poids en moins de 7 jours, Bahasa Indonesia: Menurunkan Berat Badan Kurang Dari 7 Hari, Italiano: Perdere Peso in Meno di 7 Giorni, Русский: сбросить вес менее чем за 7 дней, Português: Perder Peso em Menos de Sete Dias, العربية: فقدان الوزن في أسبوع, Nederlands: In één week afvallen, Tiếng Việt: Giảm cân trong vòng 1 tuần, ไทย: ลดน้ำหนักใน 1 อาทิตย์, 日本語: 1週間で体重を落とす
中文: 在一周内快速减肥, Deutsch: In weniger als 7 Tagen abnehmen, Español: bajar de peso en menos de 7 días, Français: perdre du poids en moins de 7 jours, Bahasa Indonesia: Menurunkan Berat Badan Kurang Dari 7 Hari, Italiano: Perdere Peso in Meno di 7 Giorni, Русский: сбросить вес менее чем за 7 дней, Português: Perder Peso em Menos de Sete Dias, العربية: فقدان الوزن في أسبوع, Nederlands: In één week afvallen, Tiếng Việt: Giảm cân trong vòng 1 tuần, ไทย: ลดน้ำหนักใน 1 อาทิตย์, 日本語: 1週間で体重を落とす
Sure, you certainly need to drink plenty of water to help combat bloating, you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.

Identify your food triggers and plan accordingly. Everyone has food triggers, so don’t feel bad about craving certain foods. Cut back on these foods by figuring out the things that trigger your cravings, like a certain activity, a time of day, or feeling certain emotions. Then, plan for better ways to handle those triggers, and don’t keep these foods around your home or workplace. This can help you avoid giving into temptation.[6]


Every time you complete 10 reps on the rowing machine, lift the handles straight up over your head—without bending your elbows—for two consecutive repetitions before returning to normal rowing form. This works your shoulders and back harder, as well as your legs, since they have to produce more power to give you the momentum to perform the move, says McGarr.
A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the metabolism-boosting spicy recipes and watch those pounds melt away.
Weight loss ultimately comes back to the concept of calories in, calories out: Eat less than you burn and you’ll lose weight. And while it’s possible to lose water weight quickly on a low-carb diet, I certainly wouldn’t advocate for it. The diet itself can trick you into thinking that this eating style is working — when really, you might gain back what you lost as soon as you eat carbs again. That can feel incredibly dispiriting if you want results that last longer than a week.
Keeping a toothbrush handy can do more than polish up that smile (and counter the effects of all that belly-slimming garlic); brushing your teeth throughout the day can also help you ditch that belly fat fast. A study conducted a sample of over 14,000 participants found that brushing after every meal was linked to lower weight. That minty toothpaste flavor not only clashes with virtually every food, brushing may also trigger a Pavlovian response that tells your brain the kitchen's closed.
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