ROB GORDY'S FITNESS BLOG...
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20 Foods to eat to lose weight, flatten your stomach and drop the love handles.



If it sounds too good to be true. It is not! No joke!


Weight loss comes down to simple math. You have to eat fewer calories than you burn.

Some foods can even help you drop weight, because certain foods can make you feel full longer and help curb cravings.


There are others that even jack up your metabolism! So keep these items below the next time you go food shopping!


1. Beans


They are cheap, filling, and versatile, and leave you feeling full!! Beans are a great source of protein too. Beans are also high in fiber and slow to digest. So that also helps with you eating less! Which is key to lose the weight around the stomach


2. Eggs and Sausage


A breakfast rich in protein like egg and sausage may help you resist snack attacks throughout the day.

It was found in a study of a group of obese women; Those who started the day with 35 grams of protein felt fuller right away.


The women ate a 350-calorie breakfast that included eggs and a beef sausage patty. The high-protein breakfast effect seemed to last into the evening. The women with the high-protein breakfast snacked less on fatty, sugary goods than the women who had cereal for breakfast.



3.Tea

Consuming green tea, black tea, or oolong tea, or Okinawa Tonic Tea this drink makes you burn belly fat fast due to the presence of catechins. Catechins have long been praised for their potential fat and weight loss benefits.

In one 2012 study, the group that consumed catechins in green tea lost weight, and body fat mass. Consuming a beverage containing green tea catechins (625mg/d) may enhance exercise-induced loss of abdominal fat and improve triglyceride levels.


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4. Blackberries

You could also try blackberries for your daily intake of catechins. For every 100 g of blackberries, you get roughly 37 milligrams of catechins which is about 14 times more than what you would get in 3/4 cup of green tea. So that would help you lose those love handles too!


5.Soup


Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

Chickpeas


Does not matter if you are vegan or eat meat, but if you are looking to get rid of belly fat, chickpeas should be on your grocery list. They are a great source of plant-based protein and packed full of fiber. These two factors help with both fat loss and weight loss.


6. Dark Chocolate

Another food you can eat to lose weight around the stomach is Chocolate between meals!Try a few pieces of dark! Studies show that chocolate lovers who were given dark chocolate ate 15% less calories a few hours later than those who had eaten milk chocolate. Plus it good for the heart too!




4-Second "Red Juice Ritual" Kills Cravings & Melts 35lbs Of Embarrassing Belly Fat Without Strict Dieting.




7. Avocados

This goes well with toast, guacamole, your salads, or by making avocado boats. This fruit makes a great addition to foods that burn belly fat fast and there is scientific studies to back this up. \

One 2014 study showed that eating just half an avocado at lunch reduces your craving to eat or snack later. So it could be helpful as an appetite suppressant.

8 Pureed Vegetables

Add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating, all at once by having Pureed Vegetables.

When researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. So that extra bulky fiber seemed to make big dent!


9. Nuts

For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals.

Apples

Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.

One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.

10. Peanut Butter And Other Nut Butters

Instead of using jams and jellies which are full of high calorie sugars, switch to peanut butter or another type of nut butter.

You can also have peanut butter as a snack with fruits and vegetables like apples or celery. One serving of natural peanut butter can have up to 8 grams of protein and up to 4 grams of fiber per serving which keeps you satiated for longer..

11.

Oats are a super food that help burn belly fat fast due to their high fiber content. Fiber helps with satiety, which will help you eat less. Eating less calories is needed to lose weight. However, oats are not just great weight loss foods.

They are fantastic for your overall health as they lower your blood cholesterol levels, boost the immune system, and regulate your blood glucose levels.

To lose your love handles, take some oats as your breakfast, make some oat pancakes, or add some oat flour to your smoothies to help fill you up.

Instead of spreading sugary filled jams and jellies on bread, switch to peanut butter (or other nut butters instead). You can also have peanut butter as a snack with fruits and vegetables like apples or celery. One serving of natural peanut butter can have up to 8 grams of protein and up to 4 grams of fiber per serving which keeps you satiated for longer and boosts your metabolism.


12. Yogurt

Whether you prefer Greek or traditional, yogurt can be good for your waistline.

A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss.

That doesn't prove that yogurt caused weight loss, but it stood out among other foods.

13. Coconut Oil.

If you ever run across the keto diet. There is a drink they take called the Bulletproof Diet. This drink is loaded with coconut oil.

Coconut oil works well for weight loss because some of the fatty acids in coconut oil can lower your appetite and increase your fat burning potential.

Coconut oil also has medium-chain triglycerides (MCTs), which are quickly absorbed into the bloodstream. MCTs are also promote a feeling of fullness which reduces how much food you eat in a day. HOwever, take note.:Coconut oil is as calorie-dense food and just like any other fat and should be eaten in moderation.

14. Grapefruit


Grapefruit can help you shed pounds, especially if you are at risk for diabetes. A study at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3 ½ pounds over 12 weeks.

But grapefruit juice doesn't have any proven "fat-burning" properties -- it may just have helped people feel full. So this food would be a great item to add in, to help you lose your love handles.



15. Salmon.

Just like with eggs, Salmon is rich in omega-3 fatty acids which help with fat burning. It is also rich in lean protein which makes you feel full easier and kick starts your metabolism.


16.Chia Seeds

Chia is packed with essential nutrients like omega-3s, fiber, and proteins, all which help increase your metabolic rate. They take longer to digest and keep you fuller for longer which in turn will prevent you from excess snacking.

17. Broccoli

The is a strong link to dark green vegetables like broccoli to decreased visceral and liver fat in overweight. In one study these vegetables also helped improve insulin sensitivity which not only helps with weight loss, but also reduces the risk of type II diabetes

18. Pumpkin

Pumpkin also help to burn belly fat fast because of its high amounts of fiber and low calories. Not only will it keep you satiated for longer preventing binge snacking, but it will affect your daily energy requirement.

19. Quinoa

It is full of fiber, and has all nine essential amino acids which makes it one of the best foods for weight loss.This grain helped lower triglycerides levels in overweight and obese subjects in one study. It was also shown that the participants found it helped them lose weight and decrease waist circumference.

20. Bell Peppers

Bell peppers are super weight loss foods as they are rich in essential nutrients, vitamins, and antioxidants. This helps fight disease and boosts your immune system. However, what helps them burn belly fat fast is a compound called capsaicin that has been found to increase fat-burning rate and suppress the appetite. which in turn would help you with your weight loss goals.


Now combine these foods a with power weight loss workout or muscle building workout and you are well on to your way of losing that muffin top!


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