9. Embrace fat. “Good fat,” that is. You should consume monounsaturated fatty acids (MUFAs) during every meal. These include foods like avocados and peanut butter, and plant-based oils like safflower, olive, sesame and peanut. According to research, doing so can prevent central body fat distribution – aka that spare tire around your midsection.
10. Read the label. According to the American Heart Association, the average person consumes 22 tsp of sugar a day – three times the suggested amount. Think coffee creamer, condiments, breads. Reading labels will safe you the surprise of sneaky weight gain.
11. Go green. A 2013 study revealed that people who consumed more magnesium by way of spinach and other dark leafy greens, had lower blood sugar and insulin levels, which can play a role in weight.
12. Fill up on fish. Loaded with omega-3 fatty acids, foods like salmon, tuna and herring are a great way to ramp up your body’s fat-burning power!
13. Gear up with grains. Replace refined grains with whole grains like brown rice, whole wheat bread and popcorn to reduce weight gain over time.
14. Change your mindset. In a 2014 Cornell University study, researchers took participants on a brisk walk, telling half the volunteers that it was for exercise and the remaining, that it was a scenic stroll. Following their hike, the “exercise” group ate 35 percent more chocolate than the “scenic stroll” group. Conclusion: it’s safe to say even the thought of breaking a sweat makes one famished!
15. Take your workout outside. While many prefer the fresh air, one 2011 study published in The Journal Environmental Science & Technology found that training outdoors was linked to more engagement in the activity, an energy boost and better overall wellbeing.