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7 Spices That Boost Metabolism and Cut Fat

These spices are nutritional powerhouses.

Ferozan Mast
By Ferozan MastMay 02, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastMay 02, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Spices not only make even the most bland food delicious, they hold many health benefits, and some even boost metabolism. If you’re looking for spices that not only give your cooking an edge but also help you lose weight, certain ingredients may make a difference. “Spices do more than boost flavor; they also provide health benefits without adding extra calories. Rather than rely on salt and sugar to flavor food, try a concoction of your favorite spices to make meals more nutritious,” says Colorado State University’s Kendall Reagan Nutrition Center. Here are key spices that not only taste good but may boost metabolism and encourage fat-burning.

Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

Cinnamon has a compound called cinnamaldehyde that affects metabolism. “Cinnamon has been part of our diets for thousands of years, and people generally enjoy it,” says Jun Wu, PhD, from the University of Michigan Life Sciences Institute. “So if it can help protect against obesity, too, it may offer an approach to metabolic health that is easier for patients to adhere to.”

Turmeric

Turmeric powder and fresh turmeric on wooden background.Shutterstock

The active ingredient in turmeric is curcumin. “Curcumin has many biological activities, not all of which are understood,” Mary-Eve Brown, R.D.N., C.S.O., L.D.N., tells Johns Hopkins. “Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.”

Cayenne

Chili powder and fresh and dried peppers on table backgroundShutterstock

Cayenne contains capsaicin, which may act as a thermogenic chemical, using heat to boost metabolism. “Capsaicin is also found in chili peppers that help speed metabolism,” Tracie Cavalier, RDN, LDN, CNSC, tells Ochsner Health. “The heat raises our body temperature temporarily, increasing our metabolism by 15% to 20%. The hotter the pepper, the higher the metabolic burn. Capsaicin is also known to suppress your appetite and helps cut the cravings for fatty, salty foods. It also helps your brain release endorphins.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Ginger

Ginger root and ginger powder in the bowlShutterstock

Ginger is known to aid digestion and boost the metabolism. “Just adding 2 grams of ginger powder in hot water and drinking it with a meal may help you burn up to 43 more calories,” Tracie Cavalier, RDN, LDN, CNSC, tells Ochsner Health. “It promotes a feeling of fullness, decreases hunger levels, and calms the digestive tract. You can take supplements or add ginger powder to your meals to get the benefits. Check out a few drinks that improve digestion here.”

Cumin

Ground cumin in a bowl and whole cuminShutterstock

Cumin has been shown to boost metabolism and aid weight loss. “One study even found that it was as effective as the weight-loss drug Orlistat. If that weren’t reason enough to add it to your spice rack, it has also been shown to lower cholesterol and triglycerides,” Karen Ansel, M.S., RDN, tells PatriciaBannan.com.

Fenugreek

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Fenugreek is high in fiber, which helps with satiety. “High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer,” says the Mayo Clinic. “And high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.”

RELATED: 7 Morning Routines That Help Shed Weight Quickly

Rosemary

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Rosemary may help with weight loss, experts say. “Rosemary is naturally rich in carnosic acid, a substance that keeps the pounds off by inhibiting the formation of fat cells,” Karen Ansel, M.S., RDN, tells PatriciaBannan.com. It also helps muscles soak up glucose, helping lower blood sugar levels and potentially moderating hunger.”

💪🔥Body Booster: Spices offer many benefits beyond weight loss. Don’t be afraid to experiment!

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Nutrition & Diet

7 Spices That Boost Metabolism and Cut Fat

woman clutching her stomach with her hands in discomfort
Shutterstock
Ferozan Mast
By Ferozan MastMay 02, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Spices not only make even the most bland food delicious, they hold many health benefits, and some even boost metabolism. If you’re looking for spices that not only give your cooking an edge but also help you lose weight, certain ingredients may make a difference. “Spices do more than boost flavor; they also provide health benefits without adding extra calories. Rather than rely on salt and sugar to flavor food, try a concoction of your favorite spices to make meals more nutritious,” says Colorado State University’s Kendall Reagan Nutrition Center. Here are key spices that not only taste good but may boost metabolism and encourage fat-burning.

Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

Cinnamon has a compound called cinnamaldehyde that affects metabolism. “Cinnamon has been part of our diets for thousands of years, and people generally enjoy it,” says Jun Wu, PhD, from the University of Michigan Life Sciences Institute. “So if it can help protect against obesity, too, it may offer an approach to metabolic health that is easier for patients to adhere to.”

Turmeric

Turmeric powder and fresh turmeric on wooden background.Shutterstock

The active ingredient in turmeric is curcumin. “Curcumin has many biological activities, not all of which are understood,” Mary-Eve Brown, R.D.N., C.S.O., L.D.N., tells Johns Hopkins. “Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.”

Cayenne

Chili powder and fresh and dried peppers on table backgroundShutterstock

Cayenne contains capsaicin, which may act as a thermogenic chemical, using heat to boost metabolism. “Capsaicin is also found in chili peppers that help speed metabolism,” Tracie Cavalier, RDN, LDN, CNSC, tells Ochsner Health. “The heat raises our body temperature temporarily, increasing our metabolism by 15% to 20%. The hotter the pepper, the higher the metabolic burn. Capsaicin is also known to suppress your appetite and helps cut the cravings for fatty, salty foods. It also helps your brain release endorphins.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Ginger

Ginger root and ginger powder in the bowlShutterstock

Ginger is known to aid digestion and boost the metabolism. “Just adding 2 grams of ginger powder in hot water and drinking it with a meal may help you burn up to 43 more calories,” Tracie Cavalier, RDN, LDN, CNSC, tells Ochsner Health. “It promotes a feeling of fullness, decreases hunger levels, and calms the digestive tract. You can take supplements or add ginger powder to your meals to get the benefits. Check out a few drinks that improve digestion here.”

Cumin

Ground cumin in a bowl and whole cuminShutterstock

Cumin has been shown to boost metabolism and aid weight loss. “One study even found that it was as effective as the weight-loss drug Orlistat. If that weren’t reason enough to add it to your spice rack, it has also been shown to lower cholesterol and triglycerides,” Karen Ansel, M.S., RDN, tells PatriciaBannan.com.

Fenugreek

Fenugreek seeds on metal plate, spice, culinary ingredient. Fenugreek seeds in wooden spoon on textured background. Fenugreek seeds in a spoon and on a table.Shutterstock

Fenugreek is high in fiber, which helps with satiety. “High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer,” says the Mayo Clinic. “And high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.”

RELATED: 7 Morning Routines That Help Shed Weight Quickly

Rosemary

Fresh rosemary herb on the dark background. Top view rosemaryShutterstock

Rosemary may help with weight loss, experts say. “Rosemary is naturally rich in carnosic acid, a substance that keeps the pounds off by inhibiting the formation of fat cells,” Karen Ansel, M.S., RDN, tells PatriciaBannan.com. It also helps muscles soak up glucose, helping lower blood sugar levels and potentially moderating hunger.”

💪🔥Body Booster: Spices offer many benefits beyond weight loss. Don’t be afraid to experiment!

Nutrition & Diet

Researchers Reveal: The Fastest Way to Melt Belly Fat and Keep It Off

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Christopher Roback
By Christopher RobackNov 01, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.

Prioritize High-Intensity Interval Training (HIIT)

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Burns Fat in Less Time

HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.

Eat Protein at Every Meal to Boost Metabolism

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Supports Fat-Burning and Muscle Preservation

Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.

Incorporate Strength Training for Lasting Fat Loss

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Build Muscle to Burn More Calories

Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.

Reduce Refined Carbs to Prevent Fat Storage

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Control Blood Sugar and Insulin Spikes

Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Practice Mindful Eating to Avoid Overeating

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Stay Aware of Hunger and Fullness Cues

Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.

Get 7–8 Hours of Quality Sleep Each Night

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Improves Fat-Burning Hormones

Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.

Drink Green Tea Daily to Boost Metabolism

Japanese green teaShutterstock

Catechins in Green Tea Enhance Fat Burning

Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.

RELATED:Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

Manage Stress Levels to Reduce Cortisol

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Lower Cortisol to Prevent Belly Fat Accumulation

Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Benefits of Green Tea for Fat Loss and Health

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Ferozan Mast
By Ferozan MastMay 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Green tea is considered a superfood for good reason—it has many health benefits, not least encouraging fat loss. “Green tea is exceptionally high in flavonoids that can help boost your heart health by lowering bad cholesterol and reducing blood clotting,” says Penn Medicine. “Studies show this type of tea can also help lower blood pressure, triglycerides and total cholesterol.” Here are seven incredible benefits of green tea for weight loss and overall health.

Stress Relief

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Stress can undermine weight efforts by spiking cortisol levels. As green tea is a natural source of L-theanine, it can help manage stress and encourage fat-burning. L-theanine also helps with sleep quality, another factor that affects weight loss.

Lower Cholesterol

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Studies show green tea may help lower LDL “bad” cholesterol and triglycerides. “The limited data available on green tea support a potential association between green tea and beneficial properties in relationship to risk factors for cardiovascular disease,” Kathy McManus, director of the Department of Nutrition at Brigham and Women's Hospital, tells Harvard Health.

RELATED: 14 Fruits That Are Secret Weapons for Losing Weight

Natural Fat Burner

Japanese green teaShutterstock

Animal studies show green tea can help with fat-burning. “Our findings suggest that green tea in the absence of caffeine can enhance the effects of exercise," Joshua Lambert, associate professor of food science, tells Penn State. "The mice that exercised and had decaffeinated green tea extract had a more significant change in body weight, and they had better outcomes as far as lower blood glucose and lower plasma insulin levels. It looks like a combination of exercise and decaffeinated green tea enhances the body's ability to use energy that is taken in."

Caffeine and Metabolism

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Green tea contains caffeine, which is known to help boost metabolism. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,” Allegra Picano, RDN, tells Henry Ford Health. “One of the studies stated that a person who consumed twice as much caffeine as another had 22% more reduction in weight, 17% more reduction in BMI and 28% more reduction in body fat.”

Bone Health

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Bone health is crucial for exercise, which helps with fat loss. Studies show regularly drinking green tea may help prevent osteoporosis. “Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain,” says the Mayo Clinic.

RELATED: 12 Mistakes to Avoid in When You Want to Lose Weight

Type 2 Diabetes

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Green tea is shown to positively impact blood glucose levels. “Most physicians will initially recommend weight loss and exercise,” says Richard Bruno, professor of human nutrition at The Ohio State University. “Unfortunately, we know most persons can’t comply with lifestyle modifications for various reasons. Our work is aiming to give people a new food-based tool to help manage their risk for metabolic syndrome or to reverse metabolic syndrome.”

RELATED: 10 Tips to Lose 40 Pounds in 6 Months

Low Calories

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Green tea contains a paltry 3 calories in 8 fluid ounces, making it a great choice as part of a weight loss diet. “Replacing high-calorie foods with lower calorie choices and cutting your portion sizes can help you cut calories and improve weight control,” says the Mayo Clinic. “For a successful — and lasting — weight management plan, you also need to increase your physical activity.”

💪🔥Body Booster: Whether weight loss is the goal or not, green tea is an excellent choice for overall health.

Nutrition & Diet

8 Ways Protein Burns Stubborn Belly Fat

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Christopher Roback
By Christopher RobackOct 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

If you've ever tried to lose belly fat, you know it’s one of the trickiest areas to target. But here’s the good news: protein might be the secret weapon you’re missing. Unlike carbs or fats, protein does more than just fuel your body—it actively works to torch calories, curb hunger, and keep your metabolism in high gear. Imagine burning more calories simply by digesting a delicious meal! By adding more protein to your diet, you’re not just eating to survive; you’re setting your body up to become a fat-burning machine. Here’s how protein can help you slim down your waistline and keep those stubborn pounds off for good.

Protein Boosts Your Calorie Burn

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The Thermic Effect of Food

When you eat protein, your body works harder to break it down, resulting in more calories burned. Known as the thermic effect of food (TEF), this process is more intense with protein than with carbs or fats. By choosing protein-rich meals, you’re giving your metabolism a boost, making it easier to burn off fat, especially around your middle.

Protein Keeps You Full Longer

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Say Goodbye to Cravings

Protein is highly satiating, which means it helps you feel full for a longer time. By adding a source of protein to every meal, you’re less likely to reach for snacks or overeat later in the day. This natural appetite control is key to maintaining a calorie deficit and effectively shedding belly fat.

RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Preserves Muscle, Burns Fat

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Building Lean Muscle for Fat Loss

When losing weight, it’s crucial to preserve muscle mass, as muscle burns more calories than fat. Protein supports muscle maintenance, which keeps your metabolism running high even as you lose fat. A protein-rich diet ensures that the weight you lose is primarily fat, including stubborn belly fat.

Reduces Cravings and Late-Night Snacking

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Balancing Blood Sugar Levels

Protein helps stabilize blood sugar levels, preventing the spikes and crashes that can lead to cravings, especially for sweets. By keeping blood sugar steady, protein can curb those late-night snack attacks that tend to derail diets and cause weight gain around the abdomen.

Protein-Rich Foods Are Nutrient-Dense

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More Nutrients, Fewer Empty Calories

High-protein foods like lean meats, eggs, fish, and legumes are packed with essential nutrients, unlike many carb-heavy options. These foods provide lasting energy and support overall health, giving you a double benefit of fat loss and better nutrition.

Improves Fat-Burning While at Rest

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Preserving Lean Body Mass

Protein intake supports lean body mass, which is crucial for burning fat even when you’re resting. The more muscle you have, the higher your resting metabolic rate, meaning you’ll naturally burn more calories throughout the day—even while you sleep!

Easy to Incorporate into Every Meal

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Practical Ways to Add Protein

From adding eggs to your breakfast to swapping pasta for lentils at lunch, getting more protein doesn’t have to be complicated. With a little planning, you can easily add protein to every meal, making it a sustainable way to support your weight loss goals.

RELATED:Pauline Perina in 2-Piece Exercise Clothes Shares “Full Body Circuit” Workout

Supports Mental and Physical Stamina

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Power Through Your Day with Protein

Protein isn’t just good for your body—it’s good for your brain. Studies show that adequate protein intake can improve focus and energy levels, giving you the stamina to stay active and make healthier choices, both of which contribute to burning off belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Drop Belly Fat Fast with These 11 Super Nutrients

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Alek Korab
By Alek KorabOct 01, 2024
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Alek Korab is Founding Editor of Body Network
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Belly fat isn’t just a cosmetic issue—it’s a dangerous type of fat linked to heart disease, diabetes, and even Alzheimer's. But what if you could flip a switch and start melting that fat away? According to Zero Belly Diet, you can! By incorporating a select group of super nutrients into your diet, you can target stubborn visceral fat and get rid of it for good. These foods work by improving digestion, reducing inflammation, and even turning off the fat genes that cause your body to store weight. In fact, they can help you lose as much as 7 inches off your waist in just six weeks! Ready to start seeing results? Here are the 11 super nutrients that are scientifically proven to flatten your belly fast.

Omega-3 Fatty Acids

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Cut your risk of diabetes and target belly fat

Omega-3 fatty acids, found in fish like wild salmon and mackerel, are essential because your body doesn't produce them naturally. Research shows that men with a high intake of omega-3s have a 33% lower risk of developing type 2 diabetes, which is closely linked to belly fat.

Plant-Based Protein

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Fuel your metabolism and burn fat

Plant-based proteins from sources like beans and lentils help build lean muscle while keeping your metabolism revved up. This nutrient helps you stay full longer, preventing overeating and unnecessary weight gain around your belly.

Red Fruits

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Powerful antioxidants that fight fat

Fruits like cherries and strawberries are packed with flavonoids, which give them their vibrant color and can reduce fat storage in your body. Their high fiber content also helps keep your digestive system running smoothly.

Olive Oil

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Healthy fats to burn fat

Olive oil is full of monounsaturated fats that help activate fat-burning genes and reduce inflammation. Incorporating this heart-healthy oil into your diet helps your body burn belly fat and support overall health.

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Leafy Greens

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Detox and flatten your belly

Leafy greens like spinach and kale are rich in fiber and essential vitamins that help reduce bloating, flush out toxins, and support digestion—all key for shrinking belly fat.

Ginger

Ginger root and ginger powder in the bowlShutterstock

Boost metabolism and reduce inflammation

Ginger has been used for centuries for its anti-inflammatory properties. It's also a natural metabolism booster, which helps burn off belly fat faster by increasing your body's ability to process food.

Beans and Legumes

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Fiber-rich foods to curb hunger and burn fat

High in fiber and protein, beans and legumes help regulate digestion and blood sugar levels, reducing your body's tendency to store fat around your midsection.

RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches

Green Tea

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

A fat-burning drink with powerful antioxidants

Green tea is known for its catechins, compounds that trigger the release of fat from fat cells and increase your body's ability to burn belly fat. Drinking green tea regularly can accelerate weight loss.

Bright Vegetables

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Combat inflammation and aid digestion

Colorful vegetables like bell peppers and carrots are high in phytonutrients, which fight inflammation and support digestive health. These veggies keep your belly looking flatter and reduce the risk of visceral fat.

Extra Plant Protein

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Build muscle and banish belly fat

Foods like tofu, tempeh, and peas pack a protein punch without the saturated fat found in meat. These plant proteins help build lean muscle mass and burn belly fat by keeping you full and satisfied.

RELATED: I Lost 70 Pounds in 8 Months Without Going to the Gym. Here Is How

Spices Like Cinnamon

Cinnamon sticks on a wooden background. Cinnamon spice in a spoon and bowl. Ceylon cinnamon.Shutterstock

Balance blood sugar and curb fat storage

Cinnamon has been shown to stabilize blood sugar levels, preventing spikes that can lead to fat storage—especially around your belly. Add a dash of cinnamon to your meals for a fat-fighting boost.

These super nutrients are your key to dropping belly fat quickly and for good. Incorporating them into your diet will not only shrink your waistline but also boost your overall health! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Leah Suzanne
By Leah SuzanneApr 25, 2025
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Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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