The Prevention.com has identified favorite healthy foods that not only help you lose weight–they also contain the nutrients you need to fend off age-related ills.
Add these foods to your daily diet and you can shed about 10 pounds over the course of a year:
Lose 10 Pounds Diet Tip: Nature’s Thirst Quencher
A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn’t.
Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less.
Plus, the phosphoric acid in soda may contribute to bone loss–and osteoporosis–by changing the acid balance in your blood.
Lose 10 Pounds Diet Tip: High-Fiber Granola Bars
A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods.
Try a granola bar with at least 4 g of fiber, like Kashi®, instead of the typical bar that contains just a single gram.
Refined carbs spike your insulin levels, which limits your body’s ability to use fat as fuel, explains Lisa Dorfman, RD, adjunct professor at the University of Miami.
Lose 10 Pounds Diet Tip: Ground Flaxseed
Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you’re less likely to binge.
Some research suggests flax can also help soothe symptoms of hormone swings because it’s high in plant estrogens.
Ground flaxseed is easier to digest. Sprinkle it over cereals, soups, or salads, or add it to smoothies.
Lose 10 Pounds Diet Tip: Walnuts
Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer.
In a 1-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat.
Lose 10 Pounds Diet Tip: Hot Sauce
Forget bland condiments: if you want to burn fat, spice things up.
In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin–the hormone that triggers body fat storage–were lowered by as much as 32%.
One theory: Capsaicin, the chemical that gives chiles their fire, may improve the body’s ability to clear insulin from the bloodstream after you eat, so you’re more likely to burn fat following a meal spiked with chile peppers than after one that isn’t packing heat.
Lose 10 Pounds Diet Tip: Cinnamon
Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else.
You’ll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18% and triglycerides by 30%.
Lose 10 Pounds Diet Tip: Salmon
Just 3 ounces of canned salmon delivers 530 IU (more than the Daily Value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older.
In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo.
Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can’t do its job.
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“8 Simple Weight Loss Step” Program
How to lose 10 pounds…without really trying!
Follow Joy Bauer’s five simple steps to shed the weight in just five weeks
Use TODAY nutritionist Joy Bauer’s five tips to lose 10 pounds without really trying.
Diet tip to lose 10 pounds: Omit the salad dressing
Completely omit salad dressing and instead douse your veggies with plain balsamic/red vinegar or fresh lemon. (When you’re home, take advantage of low-calorie varieties. Looks for brands that provide no more than 50 calories per 2 tablespoons). Since a salad averages 5 tablespoons salad dressing, and each tablespoon provides about 80 calories, you’ll save 400 calories per salad. For those who eat a daily salad, at the end of five weeks you’ll trim 14,000 calories and knock off four pounds of fat!
Diet tip to lose 10 lbs: Toss whole milk and use only skim
Swap at least one daily cup of whole milk for skim milk (collectively from coffee, cereal, etc). At the end of five weeks, you’ll save 2,450 calories and drop 3/4 pound.
- Here’s why:
- One cup whole milk = 150 calories
- One cup skim milk = 80 calories.
Thus, 150-80 = 70 daily calories saved per day, 490 calories saved per week, and 2,450 calories saved at the end of five weeks.
Diet tip to lose 10 lbs: Make all your sandwiches open-faced
For the next five weeks, omit the top slice of bread and you’ll save 8o calories per sandwich (stick with regular-size bread for sandwiches – skip rolls and bagels). If you’re currently eating one daily sandwich, you’ll save 2,800 calories and lose about 3/4 pound.
Here’s why: One slice of bread averages 80 calories. Lose one slice per day for five weeks and you’ll save 2800 calories (35 slices total). Since it takes a deficit of 3500 calories to lose one pound, 2800/3500 = 0.8 (about 3/4 pound lost!).
Diet tip to lose 10 lbs: Eat slower
Research shows you eat approximately 60 fewer calories per meal when you slow down your pace. Thus, slow down the pace for all three meals and you’ll save 180 daily calories. That’s a whopping 6,300 at the end of five weeks (the same amount of calories in 24 McDonald hamburgers or 105 Duncan Munchkins or 30 slices of thin-crust Pizza Hut Pizza). Best of all, those 6,300 saved calories can translate into a two-pound loss!
Diet tip to lose 10 lbs: Trim 250 liquid calories
Trim 250 liquid calories off each day and at the end of five weeks you’ll save 8,750 calories, prevent 574 sugar cubes from entering your body, and knock off 2.5 pounds!
Here’s a quick guide:
- 20-ounce bottle soda = 250 calories
- 20-ounce Vitamin Water or Life Water = 125 calories
- 8 ounces fruit juice = 110 calories