Heat it up

Chili pepper is among the top fat-burning foods and can be used in a variety of dishes. It contains the magical ingredient capsaicin, which instantly boosts metabolism and helps to eat away calories consumed.



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Eat smart

Though there’s much debate over whether eating carbs at night can make you gain weight, it is recommended to avoid them if you’re trying to lose. Instead, focus on taking in high-protein and high-fiber foods. 



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Get your fill of fiber

High-fiber foods fill the stomach, are easy to digest and will keep you feeling full for hours. Get your fiber mostly from vegetables and beans. Avoid high-fiber cereals and grains, however, due to their carb content.



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Keep it real

Untreated and unprocessed whole foods contain a higher nutrient and vitamin content. Getting these vital substances will also ensure your metabolism stays stimulated.



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Sleep in the right conditions

To sleep better at night, your bedroom should be as dark as possible, otherwise production of the sleep hormone melatonin will be inhibited by the light.



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Pick the right protein

High-quality, low-fat protein is your best option, mostly found in fish, such as flounder, cod and trout or boneless, skinless poultry products like chicken and turkey.



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Be selective when it comes to fats

You shouldn’t fear fats, but do try to choose the high-quality vegetable kinds. Olive, flaxseed and walnut oil are especially healthy and contain a lot of unsaturated fatty acids.



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Don’t give up your daily cup of joe

Coffee contains caffeine and the vitamin niacin, which both help to stimulate the metabolism. Even two cups of filtered coffee or a double espresso per day can improve fat burning and increase energy expenditure by about 100 calories. Just make sure you have it earlier in the day.



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Buttermilk

It’s been scientifically proven that calcium can help prevent the risk of obesity. Half a liter of buttermilk already contains 75 percent of the recommended daily calcium requirement. It also happens to be very low in fat, making it a diet-friendly dairy option to keep you on track. To make homemade buttermilk, simply combine 1 cup milk with 1 tablespoon lemon juice or vinegar. Let stand for 5 to 10 minutes. Serve.



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Exercise before bed

Contrary to popular belief, exercising at night can boost your body’s production of HGH, which makes it easier to preserve muscle and burn fat. So a nightly workout sesh can serve as an additional fat burner.



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Stock up on pollock

Pollock is low in fat, high in protein and rich in iodine. Iodine has a proven positive effect on weight control and stimulates the metabolism.



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Watch your insulin

Current research has concluded that it might be the body’s own insulin hormone that prevents weight loss. Insulin is produced by the pancreas and gets released when you eat to help your cells absorb the glucose contained in food and lower your blood sugar. However, if your body has insulin resistance, this blocks the fat-burning process and makes the body more likely to store fat. In order to keep insulin levels as low as possible during the day, stick to complex carbohydrates, and avoid carbs as much as possible at dinnertime.



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Take a break

In order for carbohydrate stores to empty properly, you should wait 4-5 hours between meals.



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Consume the right dairy

Even low-fat dairy products can contain a high percentage of protein. If you get struck with the before-bed hunger pangs, have a cup of low-fat cottage cheese, which won’t keep you awake or disrupt your sleep cycle.



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Lay on the lamb

This meat contains a high amount of L-carnitine, which promotes fat metabolism. You can increase fat burn by up to 13%, when the body is adequately supplied with L-carnitine in combination with exercise.



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Snack on grapefruit

The bitter substances contained in grapefruit act as natural fat burners and can help inhibit fatty deposits in the abdomen, hips, etc.



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Value your sleep

During the sleep phase, our bodies release the human growth hormone (HGH), which is responsible for cell renewal and repair. The energy required to do this gets pulled from fat deposits, provided you don’t take in too many carbs before bed, which is thought to disrupt HGH secretion. To ensure optimum functioning, try to get the recommended 7 to 8 hours of sleep per night.



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Drink your water

Water is extremely important for your body’s nervous system, which regulates the metabolism. Not to mention it fills your stomach, so you have a sense of satiety that will help you avoid snacking all day. Another good tip is to have a large glass of water about 30 minutes before your meals, which will improve digestion and slightly reduce your appetite—meaning you’re less likely to overeat.



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Avoid temptation between meals

Eyeing those office donuts? Take our advice, and turn the other way. If you’re going to snack between meals, keep it healthy: hummus and carrots, an apple with almond butter, a handful of nuts, etc. And avoid sugary drinks like soda and processed fruit juice like the plague.



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Embrace your dark side

We’re talking about chocolate here. Dark chocolate is an okay nighttime indulgence because it can help improve insulin sensitivity and reduce blood pressure, putting your body in more favorable sleep conditions.



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Load up on greens

Fresh herbs can also help you lose weight. Some examples? Watercress is an excellent food for exercise recovery because it helps reduce DNA damage; try eating it before your workout. Mint can put a damper on your sweet tooth. And dill has a positive effect on digestion. So don’t hesitate to add plenty of it to your meals.



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Get enough sleep

If you’re not getting enough shut-eye, you’ll be more hungry more often. When your body is at a sleep deficit, leptin levels get reduced, and it increases the production of ghrelin, which stimulates your appetite.



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Have some limburger cheese

If you can find it, Limburger cheese is a good option because it only contains 1% fat. Its high calcium content also promotes fat loss. The odor might take some getting used to, but if you go by what the French say: the stinkier the cheese, the better the flavor!



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Sip your green tea

Green tea contains zero calories and is full of polyphenols. These phytochemicals help boost your body’s fat-burning mechanism. Just don’t have a cup too close to bed, as it contains caffeine.



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Go easy on the booze

Too much alcohol can disrupt nighttime fat-burning. A small glass of wine won’t hurt and might even improve sleep. But more than that, and you’re just taking in excess calories and doing a disservice to your metabolism.



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Keep moving

Despite all the nutritional advice out there, physical activity should not be ruled out. Walk more, ride a bike to work or just do anything that does the circulatory system some good, while simultaneously boosting the metabolism. Even gardening counts.



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Give your bod a digestive break

Try not to eat anything 3 to 4 hours before bed, in order to avoid any unnecessary burdens on your digestive system.



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27/27 SLIDES