According to data from the National Health and Nutrition Examination Survey, bean eaters weigh less and have slimmer middles. Beans are super fat fighters because they contain the ideal combination of fat-busting nutrients—soluble and insoluble fiber, protein, and a type of fat-burning carb called resistant starch.
Not only do fish fats keep your heart healthy, but they shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.
Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, those on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.
Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. And Parmesan is so flavorful, it’s easier to stick to one serving.
An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. Credit their high-fiber status—4 to 5 g each—which fills you up. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an “apple shape.” SEE THE REST HERE!