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        3 Reasons Why You Should Eat Bananas Every Day to Burn Fat
    Discover how this humble fruit can be your secret weapon for weight loss and better health.
By Alek KorabSep 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback

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By Alek KorabSep 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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        This is the #1 Carb You Could Eat For Your Body
    

        6 Ways to Boost Your Fitness with Bananas, Says Nutritionist
    
Are you looking for a simple, delicious, and effective way to enhance your weight loss journey? The solution might be simpler than you think: bananas. This seemingly ordinary fruit is packed with extraordinary benefits that not only support fat burning but also boost your overall health. Whether you’re trying to shed a few pounds or simply looking for a nutritious snack to add to your daily routine, bananas can be a game-changer. From balancing blood sugar levels to providing a quick energy boost, bananas are far more than just a sweet treat—they’re a nutritional powerhouse. Keep reading to discover how incorporating bananas into your diet can help you achieve your weight loss goals and improve your well-being in more ways than one.
Bananas and Blood SugarShutterstock
"Here's the truth about bananas, diabetes, and weight gain. Number one, bananas are a perfect food for balancing your blood sugar. This is due to their high water content, high fiber content, and nutrient density," saysRobby Barbaro, MPH, in one of his popular videos. He's a New York Times bestselling author of the book Mastering Diabetes who has been living with type 1 diabetes since 2000.
Addressing Insulin ResistanceShutterstock
"Number two, if your blood sugar spikes when you eat bananas, that means you're insulin resistant. Consider the spike a blessing in disguise. It's time to reverse insulin resistance," says Barbaro in his video.
Banana VarietiesShutterstock
"Number three, there are over 1,000 different varieties of bananas. I had some praying hands and ice cream bananas. They were absolutely outrageous. I hope you get to try some as well," says Barbaro.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss
Bananas: More Than Just EnergyShutterstock
"Many people generally assume bananas as fruits that will make you gain weight due to its high carbohydrate content, and should be consumed before or during exercises for an instant energy boost. However, bananas are more than just sources of energy, but a great source of vitamins, minerals, and fiber that can boost overall health," saysDr. Chen Yiming, an online wellness educator, in one of his popular videos.
Nutritional Profile of BananasShutterstock
"Firstly, we will dwell into the basic nutritional effects of a banana. One medium-sized banana has 105 kilo calories with 1.29 grams of protein, 0.4 grams of fat and 27 grams of carbohydrate. It has a fiber content of 3.07 grams and total sugars of 14.4 grams," says Dr. Yiming in his video.
RELATED:I Lost 20 Pounds in 4 Months And Here’s What I Eat in a Day
Top Health Benefits of BananasShutterstock
"Here are the top few health benefits of bananas. Number one, it helps to manage high blood pressure. Bananas are a rich source of potassium. Each medium-sized banana delivers about 450 milligrams or 13% of your daily requirement. It helps in lowering blood pressure through regulating the levels of sodium in the body. It can also help to lower stroke risks and prevent kidney stones," says Dr. Yiming.
Weight and Diabetes ManagementShutterstock
"Number two helps with weight and diabetes management. The high fiber in bananas is beneficial for weight management as fiber intake helps make you feel fuller without overeating," Dr Yiming advises.
Fiber BenefitsShutterstock
"Fiber also reduces the absorption of fat and carbohydrates when food travels through the gut. Green bananas contain resistance, touch, or insoluble fiber. It is also able to add size and density to the stools, which encourage just easier channeling of food through the digestive system. That helps to fight constipation. It may also regulate blood sugar levels, thereby helping manage diabetes," says Dr Yiming in his video. "However, because the resistance starch changes to simple sugars when they turn yellow, it is advisable for diabetic patients to stick to the unripe variant in state," says Dr. Yiming.
RELATED:I Drank a Gallon of Water Every Day for a Week and Here's What Happened
Promoting Gut HealthShutterstock
"Number three, promotes gut health. Bananas are rich in prebiotics, which is a food source for the good bacteria in our gut caught probiotics. Prebiotics are known to help treat some gastrointestinal infections and also ease irritable bowel syndrome or IBS," says Dr. Yiming.
Energy for WorkoutsShutterstock
"Number four, energy for workouts like mentioned yellow bananas are a healthy source of energy as they are high in simple sugar plus are fat and cholesterol free. It is also convenient to pack and can serve as ideal pre or post-workout snacks," says Dr. Yiming.
RELATED:I'm a Nutritionist and This Is the One Habit Worth Adopting to Transform Your Body
Skin BenefitsShutterstock
"Number five, bananas are actually good for the skin. Bananas are rich in manganese, which helps the body produce collagen and protect cells from the stress of free radicals," Dr. Yiming shares.
Vitamin-RichShutterstock
"Last but not the least, it is rich in vitamins A, B, six, and C. Vitamin A is good for your eyes and may help protect your body from cancer. Vitamin B6 helps the body metabolize macronutrients in the energy into energy. And vitamin C helps protect the body cells from free radical damage and is able to bolster the immune system, aiding the body to heal faster," says. Dr Yiming.
RELATED:20 Superfoods for People Over 50
Simple Ways to Include Bananas in Your DietDr. Yiming in his video shared simple ways to include bananas in your diet.
"Banana Pancakes: Fry a mixture of mashed bananas and whisked eggs over low or medium heat.
Banana Smoothie: Blend one frozen banana with milk and a few ice cubes.
Banana Sandwich: Use two slices of whole-grain bread with sliced bananas and peanut butter.
Banana Fruit Salad: Slice your favorite fruits and add banana slices for extra flavor and health benefits.
One-Ingredient Banana Ice Cream: Slice and freeze one or two bananas, then blend them into a creamy consistency and freeze again before consuming." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
sustainable weight lossfat losscarbsweight losshealthy eatingprotein

        
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Nutrition & Diet
        3 Reasons Why You Should Eat Bananas Every Day to Burn Fat
    

        Shutterstock
    
By Alek KorabSep 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 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.
Are you looking for a simple, delicious, and effective way to enhance your weight loss journey? The solution might be simpler than you think: bananas. This seemingly ordinary fruit is packed with extraordinary benefits that not only support fat burning but also boost your overall health. Whether you’re trying to shed a few pounds or simply looking for a nutritious snack to add to your daily routine, bananas can be a game-changer. From balancing blood sugar levels to providing a quick energy boost, bananas are far more than just a sweet treat—they’re a nutritional powerhouse. Keep reading to discover how incorporating bananas into your diet can help you achieve your weight loss goals and improve your well-being in more ways than one.
Bananas and Blood SugarShutterstock
"Here's the truth about bananas, diabetes, and weight gain. Number one, bananas are a perfect food for balancing your blood sugar. This is due to their high water content, high fiber content, and nutrient density," saysRobby Barbaro, MPH, in one of his popular videos. He's a New York Times bestselling author of the book Mastering Diabetes who has been living with type 1 diabetes since 2000.
Addressing Insulin ResistanceShutterstock
"Number two, if your blood sugar spikes when you eat bananas, that means you're insulin resistant. Consider the spike a blessing in disguise. It's time to reverse insulin resistance," says Barbaro in his video.
Banana VarietiesShutterstock
"Number three, there are over 1,000 different varieties of bananas. I had some praying hands and ice cream bananas. They were absolutely outrageous. I hope you get to try some as well," says Barbaro.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss
Bananas: More Than Just EnergyShutterstock
"Many people generally assume bananas as fruits that will make you gain weight due to its high carbohydrate content, and should be consumed before or during exercises for an instant energy boost. However, bananas are more than just sources of energy, but a great source of vitamins, minerals, and fiber that can boost overall health," saysDr. Chen Yiming, an online wellness educator, in one of his popular videos.
Nutritional Profile of BananasShutterstock
"Firstly, we will dwell into the basic nutritional effects of a banana. One medium-sized banana has 105 kilo calories with 1.29 grams of protein, 0.4 grams of fat and 27 grams of carbohydrate. It has a fiber content of 3.07 grams and total sugars of 14.4 grams," says Dr. Yiming in his video.
RELATED:I Lost 20 Pounds in 4 Months And Here’s What I Eat in a Day
Top Health Benefits of BananasShutterstock
"Here are the top few health benefits of bananas. Number one, it helps to manage high blood pressure. Bananas are a rich source of potassium. Each medium-sized banana delivers about 450 milligrams or 13% of your daily requirement. It helps in lowering blood pressure through regulating the levels of sodium in the body. It can also help to lower stroke risks and prevent kidney stones," says Dr. Yiming.
Weight and Diabetes ManagementShutterstock
"Number two helps with weight and diabetes management. The high fiber in bananas is beneficial for weight management as fiber intake helps make you feel fuller without overeating," Dr Yiming advises.
Fiber BenefitsShutterstock
"Fiber also reduces the absorption of fat and carbohydrates when food travels through the gut. Green bananas contain resistance, touch, or insoluble fiber. It is also able to add size and density to the stools, which encourage just easier channeling of food through the digestive system. That helps to fight constipation. It may also regulate blood sugar levels, thereby helping manage diabetes," says Dr Yiming in his video. "However, because the resistance starch changes to simple sugars when they turn yellow, it is advisable for diabetic patients to stick to the unripe variant in state," says Dr. Yiming.
RELATED:I Drank a Gallon of Water Every Day for a Week and Here's What Happened
Promoting Gut HealthShutterstock
"Number three, promotes gut health. Bananas are rich in prebiotics, which is a food source for the good bacteria in our gut caught probiotics. Prebiotics are known to help treat some gastrointestinal infections and also ease irritable bowel syndrome or IBS," says Dr. Yiming.
Energy for WorkoutsShutterstock
"Number four, energy for workouts like mentioned yellow bananas are a healthy source of energy as they are high in simple sugar plus are fat and cholesterol free. It is also convenient to pack and can serve as ideal pre or post-workout snacks," says Dr. Yiming.
RELATED:I'm a Nutritionist and This Is the One Habit Worth Adopting to Transform Your Body
Skin BenefitsShutterstock
"Number five, bananas are actually good for the skin. Bananas are rich in manganese, which helps the body produce collagen and protect cells from the stress of free radicals," Dr. Yiming shares.
Vitamin-RichShutterstock
"Last but not the least, it is rich in vitamins A, B, six, and C. Vitamin A is good for your eyes and may help protect your body from cancer. Vitamin B6 helps the body metabolize macronutrients in the energy into energy. And vitamin C helps protect the body cells from free radical damage and is able to bolster the immune system, aiding the body to heal faster," says. Dr Yiming.
RELATED:20 Superfoods for People Over 50
Simple Ways to Include Bananas in Your DietDr. Yiming in his video shared simple ways to include bananas in your diet.
"Banana Pancakes: Fry a mixture of mashed bananas and whisked eggs over low or medium heat.
Banana Smoothie: Blend one frozen banana with milk and a few ice cubes.
Banana Sandwich: Use two slices of whole-grain bread with sliced bananas and peanut butter.
Banana Fruit Salad: Slice your favorite fruits and add banana slices for extra flavor and health benefits.
One-Ingredient Banana Ice Cream: Slice and freeze one or two bananas, then blend them into a creamy consistency and freeze again before consuming." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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        The Healthiest Way to Eat Your Bananas, According to Nutrition Experts
    

        Shutterstock
    
By Leah GrothMay 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓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.
Bananas have become somewhat controversial regarding diet and weight loss. Some people swear by the elongated yellow fruit (which is botanically a berry, FYI), while others urge against it. However, according to Mariana Dineen, registered dietitian and founder of Elemento Health, they are “a powerhouse” of nutrition. “Each medium-sized banana, roughly 105 calories, is packed with essential nutrients. It's a treasure trove of potassium, crucial for heart health, and vitamin B6, vital for brain function. A healthy dose of vitamin C bolsters immunity and skin health, while its fiber content ensures a happy digestive system,” she says. How should you eat bananas? We asked Dineen and a few other experts for their insight. 
1. You Can Eat Them Ripe
Shutterstock
The healthiest way to eat a banana depends on individual dietary needs and preferences, says Dineen. “Ripe bananas are higher in natural sugars and are a quick energy source. A ripe banana is an excellent choice for a quick energy source in several scenarios,” she says. “Ripe bananas are not only more palatable with their natural sweetness but also completely okay to include in a balanced diet.”
2. You Can Also Eat Them Unripe
Shutterstock
There are some added benefits to eating unripe bananas, adds Dineen. “They are higher in resistant starch, beneficial for gut health, and blood sugar control,” she says. “Let's be real; not many people prefer the taste of an unripe banana, and that's perfectly fine!”
3. Pair Them with Protein or Healthy Fats
Shutterstock
 Pairing a banana with a source of protein or healthy fat is an excellent way to create a more balanced nutritional profile, explains Dinenn. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says. For example, eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”
Related: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss
4. Use Them for Post-Workout Recovery
Shutterstock
After exercise, your body needs to replenish its glycogen stores, explains Dineen. “The simple sugars in ripe bananas are effective for a quick post-workout energy replenishment.”
5. Or, Eat Them for an Energy Boost During Endurance Activities
Shutterstock
Endurance athletes usually keep bananas on hand. “For long hikes, bike rides, or runs, a ripe banana can be a portable and convenient source of energy to help sustain endurance,” says Dineen. 
Related: Top 10 Superfoods Every Woman Should Eat for the Best Body
6. Eat Them for Breakfast or Snacks
Shutterstock
Bananas make a great on-the-go breakfast. “When you're short on time, a ripe banana can be a quick, on-the-go breakfast option to start your day with some energy,” says Dineen. You can eat one before exercising. “Eating a ripe banana before exercising can provide a rapid source of energy, helping to fuel your workout. The natural sugars in ripe bananas are easily digestible, offering quick access to energy,” she says. They also make a great snack. “If you need a boost to overcome a mid-morning slump or to beat the afternoon fatigue, a ripe banana can be a great snack. It provides a quick release of energy to help you regain focus and alertness,” she says. 
7. Add Them to Your Smoothies
Shutterstock
Dietitian, Health Coach, and author Jessica Cording, MS, RD recommends adding a banana to a smoothie “that has protein from a source like milk, yogurt, kefir, or protein powder.” Not only will it add a touch of sweetness but also helps thicken up your drink. 
Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal
8. Add Them to Baked Good
Shutterstock
Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com uses bananas when she bakes. One of her favorite recipes? Her Banana Almond Muffins. “They provide healthy whole grains, fiber, heart-healthy almonds and some decadent dark chocolate chips. I like to pair them with cottage or ricotta cheese or top them with a dollop of crunchy almond butter,” she says. 
💪🔥Body Booster: While unripe bananas might not taste good, they actually boast health benefits that ripe bananas don’t, as they are higher in resistant starch, which is beneficial for gut health and blood sugar control.
Nutrition & Diet
        I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss
    

        Shutterstock
    
By Kat Best, nasm-cpt, ntp, bchnMay 06, 2024
Kat Best, nasm-cpt, ntp, bchn
Board-Certified Holistic Nutritionist, Certified Personal Trainer, Owner at Kat Best Fitness & Nutrition LLC
Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
✓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.
Some people, especially weight-conscious dieters, have an irrational fear of bananas. While bananas do have carbs and sugar, they are an unprocessed food filled with nutrients and can’t possibly lead to fat gain in isolation unless they are eating a caloric surplus in general. I have plenty of clients losing weight while eating bananas on a regular basis.
One of the most common breakfasts I see my clients eat before we begin working together is a single banana. They are an easy, fast, and nutritious choice to grab in the morning, but the problem is they are not pairing it with anything else, so the banana is quickly digested, and they are hungry an hour later, reaching for another quick carbohydrate-rich treat, which keeps the cycle going.
A better breakfast would be to pair a banana with yogurt, bend in a smoothie, and add a handful of walnuts or a side of eggs. Here are the two best banana recipes for weight loss.
1. The Easiest Protein Pancakes Ever
See on Instagram
My most popular recipe includes bananas and has 38g of protein. This is a staple in my diet, and many of my clients love it as well.
Ingredients:⁠
1 banana⁠
2 large eggs
1 scoop protein powder⁠ (I used @legionathletics banana crème pie casein protein)
Directions:⁠
 Mash banana in a mixing bowl with a fork.
 Add 2 eggs and mix until combined.⁠
 Add protein. Stir until forms a thick batter. Add more protein (or flour) if too thin.⁠
 Heat a skillet on medium heat. Lightly spray with avocado oil and spoon batter into pancake shapes on skillet. Keep pancakes on the smaller side for easier flipping. ⁠
 Cook for 2-3 minutes per side or until cooked how you like your pancakes.
Related: The #1 Thing to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds
2. 3-Ingredient Brownies
See on Instagram
As bananas ripen and go from green to yellow to brown, the starch content lowers and sugar increases.
Ripe bananas are considered a high-FODMAP food which means the sugar content could be problematic for sensitive stomachs. If that is the case, choosing a green banana with higher starch could be better.
For those who are sensitive to constipation, a green banana may worsen symptoms so they could be better with a yellow banana.
Don’t throw out your overripe bananas! These have the highest amounts of nutrients like vitamins, minerals and antioxidants. Bananas in this stage are great to mash and add some sweetness to any meal or use to make a healthy dessert recipe like these 3-ingredient brownies.
Ingredients:⁠
3 ripe bananas, mashed⁠
1/2 cup of any nut butter⁠
1/2 cup raw cacao powder⁠
Directions:⁠
 Preheat the oven to 350.⁠
 In a bowl, mash bananas as smooth as you can get them with a fork (or use a blender).⁠
 Add the cacao and nut butter, stir until mixed into a batter.⁠
 Pour batter into a 9x9 baking dish (or silicone molds, cupcake pan, cake pan etc.) and bake for 20 minutes.⁠
 Remove and let cool, you can put them in the fridge for faster cooling.⁠
Makes 12 brownies.
If you enjoyed this article, don't miss The #1 Carb to Eat for a Healthy Body.
Kat Best is the co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, and a NASM Certified Personal Trainer who is Board Certified in Holistic Nutrition.
Nutrition & Diet
        8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert
    

        Abram Anderson/Instagram
    
By Leah GrothDec 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓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 want to burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.
Focus on Speeding Up Your MetabolismTo burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”
RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By
Do 30 Seconds of an Activity Right Before You Eat
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The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.
Or, Add Spices to Your Food
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“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.
Two Tablespoons of Fermented Food Per Meal Helps Melt Body FatIn another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.
RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes
Kimchi Is the Best One to EatShutterstock
“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”
Disruption of Blood Sugar Leads to Overeating
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“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”
Here Is the Secret to Prevent Binge EatingShutterstock
“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”
And, Walking Is the Most Effective Workout for Losing Body Fat“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.
Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest
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“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.
RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts
Walking Post Workout Can Utilize the Afterburn EffectShutterstock
The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        8 Ways Protein Burns Stubborn Belly Fat
    

        Shutterstock
    
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.
 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.
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
Shutterstock
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
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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
        I Lost 36 Pounds by Eating These 9 Costco Staples on Ozempic
    

        Copyright lizzy_be_eating/Shutterstock
    
By Leah SuzanneApr 11, 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.
Are you on Ozempic and unsure what to eat to maximize weight loss? Liz is a GLP-1 weight loss warrior who has lost 36 pounds on the injections. In a recent post, she revealed her shopping list at Costco. “These are some of my favorites from Costco and a few new to me finds for myweight loss journey,” she says. Here are her top picks:

            
                Amylu Teriyaki Chicken Meatballs
            
            
        Copyright amylufoods.com
“Perfect for easy meals during the week,” she writes. “AnythingAmyLu Foods is a go for me. These are a staple in my house with some rice and a veggie for and easy dinner.”
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                Kevin’s Natural Foods Korean BBQ Style Beef
            
            
        Copyright kevinsnaturalfoods.com
“Another easy weeknight meal,” she writes. “Kevin’s Natural Foods are also a favorite go to in our house. Add in an easy carb and veggie and you are good to go!” 

            
                Kirkland Signature Sous Vide Egg Bites
            
            
        Copyright Costco
“Starbucks breakfast dupe,” she writes about the Kirkland Signature heat and serve egg dish. “Egg bites that taste just like Starbucks and a no brainer for me!”

            
                Mush Overnight Oats
​Mush Overnight OatsShutterstock“Easy breakfast that’s not eggs,” she writes about Mush Overnight Oats. “Excited to try the overnight oats for a breakfast that’s not eggs these days.”

            
                Kirkland Signature Supreme Cauliflower Crust Pizza
Copyright Costco
“A girl still needs pizza even on a weight loss journey,” she says about Kirkland Signature Supreme Cauliflower Crust Pizza. “Cauliflower pizza that doesn’t taste like it?! Sign me up. We are a pizza household and these are a good healthier alternative.”
RELATED:20 Possible Ozempic Side Effects

            
                Puravida Fire Roasted Primavera Mistura
            
            
        Copyright puravida
“Trying to get more veggies in,” she writes about her next pick, Puravida Fire Roasted Primavera Mistura.”These veggies are new to me but I’m trying to get more in so I hope they help! Anything I don’t need to prep is a win in my book.”

            
                Jones Fully Cooked Chicken Sausage
            
            
        Copyright jonesdairyfarm.com
She is also a big fan of Jones Fully Cooked Chicken Sausage. “I never leave Costco without these chicken sausages. They are great in the air fryer for a side or I cut them up and put them in my recipes,” she said. 

            
                Undercover Chocolate Quinoa Crisps 
            
            
        Copyright undercoversnacks.com
“A lil sweet treat,” she says about Undercover Chocolate Quinoa Crisps. “These are also new to me but I love a little sweet treat and these seemed like a great healthier alternative.”

            
                Nurri Ultra-Filtered Milkshake
            
            
        Copyright Costco
“New to me protein shakes,” she writes about Nurri Ultra-Filtered Milkshakes in the vanilla flavor. “Trying @drinknurri for the first time and I can’t wait to make a protein coffee with one!!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        How She Lost 70+ Pounds by Eating a Big Lunch and Doing Standing Exercises
    

        Copyright Crystal Valenzuela/YouTube
    
By Christopher RobackApr 11, 2025
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.
 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.
Most of us have experienced that moment when we realize something needs to change. For Crystal Valenzuela, that moment came when she found herself weighing 215 pounds in December 2018, struggling to breathe at night and feeling her heart pound while trying to sleep. "I was having trouble falling asleep. I literally had to lay in bed in a certain position," Crystal admits in her post. "I could literally feel my heart pumping." After multiple failed attempts at weight loss, she finally found success through two key strategies: restructuring her meals with lunch as the main event and beginning with gentle standing exercises. Keep reading to discover how Crystal's practical approach helped her lose over 70 pounds—and how you can apply these same principles to your own journey.

            
                Your Mindset Matters Most
            
            
        The foundation of any successful weight loss journey starts in your mind. "I wish I could tell you guys that there's this great secret that will help you lose weight overnight, but there literally is no secret," Crystal explains. She had attempted to lose weight numerous times before, but it wasn't until January 2019 that something finally clicked. Crystal emphasizes that a weight loss journey should always be about self-love. "I knew my worth and I knew that I deserved more," she says, which motivated her to finally commit to sustainable changes rather than quick fixes.
RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

            
                Start With Standing Exercises
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
Finding exercises that work for your current fitness level is crucial for long-term success. "I actually didn't really focus on anything ab related at the start," Crystal shares. Instead, she began with standing ab workouts because "I had no core strength, so I had to stand up in order for me to do any sort of workout." She followed beginner-friendly cardio and fat-burning routines, gradually building her strength and endurance. "You obviously want to have moderation with your workouts, too, because you don't want to go in super crazy and end up hurting yourself," she cautions, emphasizing the importance of starting where you are.

            
                Make Lunch Your Biggest Meal
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
How you time your meals throughout the day can significantly impact your weight loss. "For my lunch, that is where I had my most biggest meal of the day," Crystal explains. She discovered that eating a good breakfast prevented her from overindulging later, while making lunch her main meal gave her energy when she needed it most. "A lot of times I would have chicken and broccoli. Oh my god, I ate a lot of chicken and broccoli," she shares. By contrast, "for dinner that is where I had my lightest meal of the day," often consisting of just yogurt, which allowed her body time to digest before bed.

            
                Don't Quit Cold Turkey
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
If you've tried giving up all your favorite foods at once and failed, you're not alone. "I loved pizza and I loved hot Cheetos. I did not give those things up overnight," Crystal admits. When she first tried quitting her favorite snacks entirely, she had a breakdown by day four. "I cried because I wanted hot Cheetos," she confesses. Instead of complete restriction, Crystal switched to moderation. "I sized down from the big bag of hot Cheetos to like the gas station size bag," she explains. "You don't have to deprive yourself of those delicious snacks, just have some balance."
RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

            
                Balance Your Diet and Exercise
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
Many people make the mistake of focusing solely on workouts while ignoring their eating habits. "Food and working out go hand in hand," Crystal points out. "I think that's something a lot of us tend to not recognize." She tried exercising consistently in the past while still eating poorly and felt disappointed when she saw no results. Crystal realized that she needed to balance both aspects to see change. "I was still eating really bad. I was still having myself that box of pizza," she recalls about her previous attempts, explaining why they failed despite her exercise efforts.

            
                Prioritize Your Breakfast
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
Though not naturally a breakfast person, Crystal learned its importance for successful weight loss. "I actually hate breakfast. I am not a breakfast person. If I could skip the damn thing, I would skip it," she admits candidly. However, she noticed that "when I wouldn't have breakfast, I would eat a very large lunch and I would have a very large dinner." By forcing herself to eat breakfast, she found she naturally ate less throughout the day. "Breakfast is the most important meal of the day. It really is because it refuels your body and gives you energy," Crystal explains.

            
                Choose Better Restaurant Options
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
Learning to navigate eating out was crucial to Crystal's success. "When I went out, I was trying to have a healthier option," she explains. Rather than avoiding restaurants altogether, she made smarter choices. "If we went to Chili's, instead of getting like my chicken and cheese quesadillas, I started getting like a steak, mashed potatoes, and broccoli," Crystal shares. This approach allowed her to still enjoy social outings without derailing her progress. "I didn't restrict myself and completely quit all of these things. I just try to do things with moderation," she adds.
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                Stay Consistent Through Plateaus
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
One of the most important lessons Crystal learned was that showing up consistently matters more than seeing immediate results. "Weight loss is a roller coaster of emotions," she admits. Crystal noticed that in the beginning, "you're gonna lose a lot of weight at the start of it because your body is not used to doing all this exercise," but eventually, "you'll hit a plateau." Her advice? "Once you hit that plateau, you cannot give up. You have to keep pushing through it," she emphasizes. Crystal reminds us that "nothing sustainable happens overnight" and real change takes patient consistency.

            
                Create an Inspiring Workout Environment
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
Your surroundings can significantly impact your motivation to exercise. "Led lights... make your room a little bit more fun, especially if you have music going on," Crystal says. She created an energizing atmosphere with LED lights, good speakers, and a motivating workout playlist. "When you're working out and you get a really pumped-up song, it gives you like this extra boost of power," she explains. By designing a space that energized her, Crystal made it easier to stay consistent with her workouts even on days when motivation was low.

            
                Visualize Your Success Daily
            
            
        
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Having visual reminders of your goals can strengthen your commitment during challenging times. "I like to look in the mirror, sort of visualize when you have your music playing, you're in the zone," Crystal shares. She recommends a full-length mirror not just for checking your exercise form but also for visualization. "I like to visualize my future self and like see my best version of me. And I'm like, okay, I'm gonna be her," she explains. This mental practice helped Crystal stay focused on her goals and remind herself why she started this journey.
RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

            
                Track Your Progress Weekly, Not Daily
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
While the number on the scale can be motivating, checking too frequently can be discouraging. "I would suggest just weighing yourself once a week just so that you can kind of track your progress," Crystal advises. She explains that daily fluctuations can be misleading: "There were times when I would go a whole week and I probably only lost one to two pounds, and it would make me feel a little disappointed." Crystal reminds us that "our body retains water," and weight can fluctuate for many reasons. You can see the bigger picture of your progress by weighing weekly instead of daily.

            
                Celebrate Health Improvements, Not Just Weight Loss
            
            
        
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Some of the most significant rewards of weight loss have nothing to do with the number on the scale. Before her weight loss, Crystal experienced frightening health symptoms. "At night I was having trouble breathing. I couldn't fall asleep without having a little bit of anxiety of was I gonna wake up the next morning," she reveals. These improvements in her quality of life became powerful motivators. "A weight loss journey should always be about loving yourself, bettering yourself, bettering your health," she emphasizes, reminding us that feeling better physically and mentally is the true measure of success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Daily Habits That Are Secretly Sabotaging Your Metabolism
    

        12 Surefire Ways to Lose Abdominal Fat, Say Experts
    

        Shutterstock
    
By Leah SuzanneApr 10, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Everyone wants to speed up their metabolism to burn fat faster and maximize weight loss. But how do you do it? According to the NIH, various factors impact your basal metabolic rate, some of which are set in your DNA, including gender and race, and others that are variable, including exercise and diet. Some of your daily habits could be slowing down your fat-burning engine. According to Los Angeles Personal Trainer Mr. America Jason Kozma, High Performance Personal Training, here are seven daily habits secretly sabotaging your metabolism. 

            
                1. Skipping Meals (Especially Breakfast)
            
            
        ShutterstockThe first habit that could be damaging your metabolism is skipping meals. “When you regularly skip meals, your body shifts into a conservation mode, slowing down metabolism to preserve energy. This can lead to increased fat storage and decreased calorie burn over time. Skipping breakfast in particular has been linked to insulin resistance and poor appetite regulation later in the day,” Kozma says. 

            
                2. Not Getting Enough Sleep
            
            
        ShutterstockGetting sleep is an easy metabolism-boosting habit. “Lack of quality sleep disrupts hormone balance—especially cortisol, insulin, and ghrelin—which can slow your metabolism, increase cravings for unhealthy food, and hinder muscle recovery and fat burning,” Kozma says. 

            
                3. Sitting for Long Periods
            
            
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Sitting is the new smoking, Kozma maintains. “Extended periods of inactivity can lead to decreased muscle activity and insulin sensitivity. Even if you exercise daily, being sedentary the rest of the time (a.k.a. being an ‘active couch potato’) can still negatively affect your metabolism,” he claims.

            
                4. Eating Too Little (Extreme Calorie Restriction)
            
            
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Severely restricting calories might seem like a shortcut to weight loss, but it will backfire by slowing your metabolism. “Your body thinks it’s starving, so it reduces energy expenditure and breaks down muscle for energy, which further decreases metabolic rate,” says Kozma.

            
                5. Not Drinking Enough Water
            
            
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Hydration is important when you are trying to lose weight. “Hydration is essential for efficient cellular and metabolic processes. Even mild dehydration can slow down your metabolism, reduce energy levels, and impair fat oxidation,” says Kozma. 

            
                6. Neglecting Strength Training
            
            
        ShutterstockSkipping a strength training workout isn’t good for your metabolism. “Muscle mass is metabolically active—it burns more calories at rest than fat. Skipping resistance training means you may lose muscle over time, reducing your resting metabolic rate and overall calorie-burning potential,” explains Kozma.

            
                7. High Intake of Processed Foods
            
            
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You should also avoid processed foods to keep your metabolism revving. “Highly processed foods often contain added sugars, unhealthy fats, and low fiber, which can disrupt blood sugar and insulin levels. They also require less energy to digest than whole foods, meaning your body burns fewer calories during digestion,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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