20 Foods to Banish Belly Fat

Whittle your waistline with these 20 tasty and fat-blasting foods.

Sadly, there are no magic foods that will simply melt away belly fat when you eat them. Trimming your waistline has more to do with what you don’t eat: you’ve got to cut out refined carbs and sugar, including alcohol, which tends to encourage fat storage in the abdomen. Of course, a few crunches wouldn’t hurt, either. But these 20 foods have properties that can aid in the battle of the muffin top, like helping to regulate blood sugar and discouraging fat from accumulating in the first place.

Avocado

The biggest key to eliminating belly fat is to avoid unhealthy saturated and trans fats and go for monounsaturated fats instead. Just half of an avocado contains 10 grams of monounsaturated fat, which helps control blood sugar spikes that can direct fat storage to the abdomen.

Whole Grains

Whole grains rich in insoluble fiber help you feel full longer, so you won’t give in to unhealthy temptations. They also help stabilize your blood sugar. Replace refined carbs like white rice and white bread with whole grains like oats, quinoa and brown rice, and you can decrease your belly fat over time.

Beans

The soluble fiber in beans, vegetables and fruits actually helps decrease visceral fat, which is the fat stored inside your body cavity around your organs. Visceral fat is more hazardous to your health than the subcutaneous fat found under the skin, and it can cause that beer belly look. Try to get at least 10 grams of soluble fiber per day from sources like pinto beans, green peas and apples.

Bananas

There’s a nasty rumor going around that bananas are fattening. Ignore it. One banana is a great snack at 105 calories, plus it’s rich in potassium, which aids muscle function. They’re low in fat, but contain enough starch to make you feel full.

Grapefruit

Flavonoids in citrus fruits can help the liver burn fat more efficiently, according to a recent study. Research found that the flavonoids naringenin normalized glucose metabolism in subjects with metabolic syndrome, a precursor to diabetes. The grapefruit-derived compound seems to actually program the liver to burn up excess fat, opening the door to possible obesity treatments in the future.

Pistachios

Of all nuts, pistachios have the least calories, and they’re rich in fiber and healthy unsaturated fats. Two 2011 studies found that pistachios are a great snack choice for the weight-conscious for two additional reasons: unshelling them takes time, slowing down the snacking process, and the empty shells provide a visual cue as to how much you’ve already eaten.

Blueberries

A diet rich in blueberries may help reduce and prevent belly fat. Studies show that blueberries can reduce risk factors for cardiovascular disease and metabolic syndrome, which causes increased belly fat. Researchers believe the effect comes from the high level of phytochemicals that blueberries contain.

Soy

A daily serving of soy may help prevent weight gain around the middle in post-menopausal women. Research found that the isoflavones in soy bind to estrogen receptors in fat tissue, helping to regulate body metabolism. It’s not clear why soy helps reduce and prevent belly fat in particular, but it does seem to work.

Cinnamon

Cinnamon has been found to help regulate blood sugar, preventing the spikes that cause belly fat to accumulate. Add it to a bowl of oatmeal and blueberries and you’ve got an ideal way to start your day.

Low-Fat Yogurt

Obese men and women on a reduced calorie diet that included three daily portions of yogurt lost 61% more fat and 81% more abdominal fat than those who didn’t eat yogurt in a 2003 study. Be sure to choose low-fat or fat-free, and avoid the flavored varieties, which can pack a lot of counterproductive sugar.

Green Tea

Several studies have found that green tea consumption not only speeds up weight loss, but that belly fat is the first to go. Combined with a consistent diet and regular exercise, a group that drank green tea each day lost 4.4 pounds after 12 weeks, compared to just 2 lost by the group that drank coffee instead. The green tea group had a larger decline in total abdominal fat.

Olive Oil

Olive oil is a monounsaturated fat, which may help reduce abdominal fat. Eating fat to lose fat many not seem to make sense, but as long as you control your calories and replace those unhealthy fats (like butter), you should get noticeable results.

Macadamia Nuts

Like olive oil, macadamia nuts are rich in monounsaturated fat. The oil in macadamia nuts contains a high amount of palmitoleic acid, an omega-7 fatty acid that has been found to assist in weight loss.

Skinless Chicken

Lean protein from sources like skinless chicken help ramp up your metabolism, and help you avoid the types of dietary fat that cause abdominal fat storage. In combination with regular exercise, lean protein builds muscles, helping your body burn more fat even when you’re just sitting on the couch.

Leafy Greens

Low in calories and high in both nutrients and soluble fiber, leafy greens are an excellent addition to the diet of anyone looking to lose belly fat. Kale, for example, contains a phytochemical called indole-3-carbinol that lowers the liver’s secretion of a chemical that transports bad cholesterol from the blood to fatty deposits in the body.

Salmon

Salmon is another great source of lean protein, but it’s possibly even better for you than skinless chicken because it’s packed with essential fatty acids, which help sustain muscle growth.

Peanut butter

Sure, peanut butter is loaded with calories, and you should definitely eat it sparingly. But what it does have is lots of monounsaturated fat, the good fat that helps your body trim down. With eight grams of protein per serving, peanut butter will also help you feel full longer, so you don’t overeat.

Almonds

An excellent source of protein and fiber, almonds have both monounsaturated fats and vitamin E, which work together to lower cholesterol. Add it to your yogurt and blueberries.

Dark Chocolate

What can’t dark chocolate do? It feels like a decadent treat, but it’s relatively low in sugar. And best of all, the mental boost that we get from dark chocolate reduces the production of the stress hormone cortisol, which causes belly fat to accumulate.

Flaxseed Oil

The omega-3 fatty acids in flaxseed oil can help make digestion more efficient, preventing insulin spikes that cause fat storage. Flaxseed oil is a common vegetarian alternative to fish oil, and those omega-3s are crucial to brain and tissue health.

http://ecosalon.com/20-foods-to-banish-belly-fat/

Veggies Extremely Important for Weight Loss

Veggies are perfect for those who want to lose fat. If there's any one type of food that I believe is the most helpful to fat loss, it's vegetables. Here's why:

1. They are very low in calories. You¹d have to eat 5 bags of spinach, or 3 heads of broccoli, to equal the calories of just 1 cup of pasta or 1 tiny tablespoon of butter. So, you absolutely do not have to go hungry on tiny portions when you load up on veggies. In fact, it's almost impossible to eat too many.

2. Here's the next point about veggies. They are high in fiber. This is both good for your digestion and good for weight loss as that fiber expands in the stomach, making you feel full and satisfied. A bowl of spinach has 8 grams of fiber, about 1/3 of your daily requirement.
Broccoli, green peas, and other green leafy vegetables are also good sources of fiber.

3. The third reason fibrous carbs are perfect for fat loss is because they have almost NO adverse effects on blood sugar levels. While it’s still a good idea to balance veggies out with a protein source, even eaten alone they're okay because they don't cause an increase ininsulin.

4. And finally, they're loaded with vitamins and minerals and other very beneficial nutrients, such as antioxidants and phytonutrients, that will help you look and feel better, fight off disease, and improve your overall health.


http://www.selfgrowth.com/articles/vegetables-extremely-important-for-fat-loss

How to Eat and Lose Weight

1. Eat more fresh food! Choose fresh, nutrient-rich, healthy, low-fat foods rather than junk food. Junk food can range from burgers to those cookies that you always bought! Adding a lot of vegetables and fruits to your diet will help you, they keep you feeling full for longer than processed food so you won't even feel the need to eat loads. Also, drinking bouillon, a Haitian soup, made with filtered water will help you feel full.
2. 2
   

   Basketball
   Exercise every day! This could be the most difficult step to follow. But what you can do is actually start slowly then steady increase the amount of exercise. For example, today you will walk for 10 minutes, repeat this for the whole week. For the next week, double your workload. You may get leaner that way! The important thing is to get your heart rate up and start, now!
3. 3
   Feed your temptations once in a while. Go ahead and have that doughnut or slice of pizza, but before you do, drink 8 glasses water and eat a bowl of raw veggies such as cucumbers, celery, carrots, and tomatoes. They will fill you up and you will have very little room to eat the "junk" food.
4. 4
   

   Scrumptious!
   Consume things that have no calories. There are two things you eat and drink that contain no calories: water and fiber. The more of these you get into your diet, the better off you will be. For example, you can eat a pound of mixed salad greens with assorted raw vegetables (carrots, red cabbage, celery, broccoli, onion, etc.) with a low or no-calorie salad dressing and only have eaten 100-150 calories. This is because of the high water and fiber content of the salad and low calorie dressing. Also, eat lots of celery. It has only 8 calories, but amazingly, it takes more than 8 calories to digest it. So, you actually BURN calories by eating celery! It's not much, about 2 calories per 8 inch stalk, but it sure doesn't hurt.
   • Avoid sodas as much as possible. Instead, drink flavored water or unsweetened iced tea. Caffeine, when placed in a low-calorie beverage like black coffee or unsweetened tea, raises your metabolism and causes you to burn more calories. Too much caffeine has harmful health effects, though, so be reasonable in your consumption if you choose to have caffeine.
5. 5
   

   Chilli's are an example of a fat burning food.
   Include foods which burn fat for you. By choosing your foods carefully, you can drop the pounds without going hungry. There are many foods out there that are proven to help you to lose weight, foods such as chilli, green tea, berries and whole grain, can do various things to help you to drop the pounds, by avoiding insulin spikes and keeping your metabolic rate going. Click here to find out how to fit them into your everyday diet.
6. 6
   Have broth-based soups. They are relatively low in calories. A commercially-available ready to eat "chicken and stars" soup may only have 80 calories for 1 serving, much less than diet "meal shakes" or nutrition bars.
7. 

   These may help you.
   Practice good eating habits. Always use utensils and sit at the table. This stops you from eating precariously. Eating with your hands will mean that you take in more food in one scoop. Don't forget to eat slowly and stop when you're full. Similar to the above step, if you can't stop, drink up! Maybe your body is thirsty and hungry no more! Also, you can do any other chores (other than eating). For instance, go shopping, or play badminton with your friend, or play games on the computer!
8. 

   Drink more water.
   Drink more water. Often we mistake thirst for hunger which means we eat when it's not necessary. By keeping yourself well hydrated you'll feel hungry less as well as getting a clearer complextion and shinier hair.
9. Spread out your diet! Eat more small chunks of meals, rather than 3 big meals. If you eat 100-150 calories or so every two hours, your body stays in a higher-metabolism digesting mode. This allows you to burn more calories than eating just 3 meals a day.^[1]
10. Record what you eat! This is a simple yet very powerful exercise to open your eyes to see whether you are keeping up with the dieting plan. Often, we tend to overlook those snacking we do between meals and really think that our diet is failing us. But the truth is there can be many petty things that we do that really affect our dieting plan. For example, one might skip breakfast 3 times a week without being conscious about it. Studies have shown that if you eat breakfast, you tend to eat proportionally fewer calories the rest of the day. Without a record, it might seem like you are doing all the right thing, yet fail miserably in your dieting plan.^[2]
11. Make vegetables a major part of your diet plan! If vegetables are not a major part of your diet, it is time to reconsider. Studies have shown that vegetables can play an important loss in losing weight. This is because vegetables are high in water and fiber and low in energy density.

http://www.wikihow.com/Eat-and-Lose-Weight

Best and Fastest Way to Lose Weight

Here are some of the Best and Fast ways to lose weight from your body and get that beautiful and sexy body you always dreamed of having.

1. Start preparing your own food and stop outside food gradually

I recommend you start preparing your own meals by doing so you’ll be able to control your own portions and the quality of products that you consume on a daily basis. Don’t try to change everything at once. It’s best if you start preparing one meal at a time. Outside food is junk and everyone knows that so start with preparing low calorie foods at home like oat meals, green leafy vegetables and pulses. You will feel more energetic and healthy.

2. Have a Coffee after every meal

I recommend you to have a coffee after every meal if you are a coffee fanatic like me, you’ll find this fast way to lose weight really helpful. The only thing you need to remember is to not drink sugary coffee or coffee with milk in-between meals, but rather – afterwards. If the coffee you take comes with sugar or any kind of sweetener or if it contains milk, it will act in your body the same way desserts do and that will also cause you storing fat. Try having espresso or black coffee without adding any sugar. It might taste different at first, but in a week you will not even be able to drink coffee with sugar again.

3. After breakfast, make water your first drink of choice

I recommend you to make water as your first choice after breakfast. At breakfast, go ahead and drink juice and have some milk too. But throughout the rest of the day, focus on water instead of juice or aerated drinks. The average American consumes an extra 300 calories a day from aerated drinks. That’s nearly 108,000 calories a year — or 30 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that water does.

4. Do not stop your regular intake on Proteins

I recommend that you need to make sure that at least two of your daily meals contain sufficient amount of protein. Egg whites, white meat (no red meat it has a lot of bad fat), fish would be the best natural sources of protein for you. In case of vegetarians, you might enjoy such foods as tofu, beans, asparagus that also have plenty of protein your body. With the help of these proteins your body will get the strength to lose that extra weight on you.

5. Replace your daily white bread with Brown Bread

I recommend the way to lose weight is to avoid bread altogether, but if you regularly have some, then opt for whole grain bread or Brown Bread, rather than processed white bread. It has fiber and it has way less calories and it tastes better too! It might take some time to start eating less bread, but once you do, you’ll see that this is probably one of the most effective and fastest ways to lose weight.

6. Avoid the sauce and other toppings on SALADS

I recommend that you stop adding those sauces and other high calorie dressings like mayonnaise, mustard sauce and salsa on salads. Have your salads with loads of leafy greens with some lemon, slat and pepper. No dressings and fancy sauces on them they are just there to make your salad into a high calorie disaster. One of the fastest ways to lose weight is to have as much salad as you can, only substitute the dressing with some vinegar, olive oil or lemon juice. Your body will take a lot of time to digest these salads and will not make you feel hungry for a long time.

7. Do not STARVE yourself if you want to lose weight fast

I recommend you to have 5 small meals per day and not to starve yourself. Sometimes we feel thirsty and confuse this thirst with high calorie snacking that’s bad avoid that, but to stop all the food intake to lose weight will not help you. This is a common mistake many of us do, when trying to find a way to lose weight. I am saying this from my personal experience that skipping meals in order to lose weight won’t work at all. After you starve yourself for many hours you feel very hungry and you start having the wrong food as your body craves for food you have all the fatty and junk foods.

8. Breakfast the most important meal of the day

If you want to lose weight fast and in the best way possible you need to know one thing that is DO NOT SKIP YOUR BREAKFAST. I am purposely making this statement bold as it is the most important thing for everyone to know whoever wants to lose weight. Have Breakfast like a KING Lunch as a Queen and Dinner as a pauper. This is the mantra to lose weight in a best and fast way. Breakfast is the meal that feeds your body the most important nutrients it needs through out a busy day. Your breakfast must contain the cereals, a juice and 2 slices of Brown Bread to fulfill your appetite.

9. Keep some Nuts and some fruits with you

I recommend you keep a small container of nuts,salad, some fruits even some flavored low-cal rice cakes would do. If a snack-attack strikes, you’ll be prepared and won’t have to seek out the high-calorie, high-fat junk in the vending machine!

10. Avoid Junk Food

I recommend you to avoid junk food if you want to lose weight. Just don’t stop it all at one time but try to avoid as much as you can because of the calorie content in junk food being too high people gain a lot of weight when they have junk food all the time.But when you stop having it you won’t crave what you don’t have. Well, even if you do crave it, you don’t have a choice but have something else, much healthier instead.

11. Have a DESERT after a proper meal

I recommend you to have a desert after a proper meal the big mistake many of us make is having just a dessert instead of a proper meal to keep the calorie intake down. But the thing is, anything sweet makes your blood sugar skyrocket, which automatically leads to storing fat no matter what you put in your mouth afterwards. But if you have a real meal first and then have your dessert, your sugar levels will go up smoothly, without creating a spike and without causing you store fat.

12. Eat your food slow

If you want to lose weight fast and in the best way then change your eating habit. Eat and chew your food properly, our mind takes almost 15-25mins to register that we are full and we do not need any food till the next 4 hours. But if we eat more during that 15-25mins we need to put more food in our body and the excess food is stored in the form of fat. Also, our saliva contains enzymes that help break the food down while we are still chewing, so the more thorough you are when chewing, the more healthy nutrients you will be able to get out of the food you are eating. Eat Slow and Stay Healthy is the mantra.

13. Occasionally give yourself a treat

Your deserve it after a strict weight loss regime gift yourself a treat. Depending on your weight loss goals, set those days when you will allow yourself to indulge in a treat, may it be a dessert or your favorite drink (no aerated drinks please) or something else you are avoiding in order to lose weight. Not only it will help with the cravings, it will also help make that day more pleasant. And don’t worry, a dessert after a proper meal once a week won’t hurt your weight loss progress. As long as you keep implementing other fast ways to lose weight from this list.

14. Find substitutes of unhealthy foods

I recommend try to find substitutes of the unhealthy food and drinks one by one in your diet with their healthy versions. This is the best way to lose the extra weight you gain by having the unhealthy ones. Start by substituting aerated drinks with water and substitute white bread with wholegrain, a big piece of chocolate bar with a small piece of high quality dark chocolate. Having small portions of dark chocolate is even more healthy and helps you reduce bad fats too.

15. Say NO to alcohol!

Alcohol has a lot of calories and when you party you tend to have it a lot and lose the count, I recommend try to avoid alcohol first and then go to a stage where you have the courage to say a big NO! Having alcohol during weight loss can be dangerous as it accumulates a lot of fat in you and ruins your diet plans and weight loss program.

16. Stop all different kinds of Aerated Drinks

To lose weight fast and in a best way is to stop the intake of aerated drinks altogether. It will be perfect for your weight loss if you stop drinking soda altogether and substitute it with water. However, it’s not an easy habit to break it all in once so start doing it gradually. Bring it down from like 7glasses in a week to 3glasses in a week and then to 1 and then to none. There will be a big improvement for your weight loss program and overall health too.

17. Park your Car away from your office

I recommend if you want to lose weight fast and in the best and natural way is to avoid using your car a lot. Find for parking spaces away from office and walk that extra mile to lose weight fast and in the best way. Walking is the best exercise and the most natural way to lose that extra weight.

http://proimblogger.com/weight-loss/best-and-fastest-way-to-lose-weight/

Why you should be eating Avocados!

Avocado Nutrients

Nutrient Dense and contains essential vitamins, minerals and phytonutrients:

Eating nutrient dense foods is one of the healthiest ways to eat. Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. California Avocados are naturally nutrient dense containing the following key nutrients:

Fresh. Natural. Wholesome.

Here’s The Scoop on the Goodness of Fresh California Avocados.

California Avocados are a fresh, natural, wholesome part of a healthful diet. They’re irresistibly rich in flavor and, avocados also provide vital nutrients and phytochemicals. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.

There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.

• MONOUNSATURATED FATS (3g per serving) – Helps to lower blood cholesterol if used in place of saturated fats.


• VITAMIN K (6.3 mcg/8% DV per serving) – Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. It is known as the clotting vitamin, because without it blood would not clot. Some studies indicate that it helps in maintaining strong bones in the elderly.


• FOLATE (27 mcg/6% DV per serving) – Promotes healthy cell and tissue development. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is also essential for metabolism of homocysteine and helps maintain normal levels of this amino acid.


• POTASSIUM (152 mg/4% DV per serving) – In the body, potassium is classified as an electrolyte. Potassium is a very important mineral to the human body. It has various roles in metabolism and body functions and is essential for the proper function of all cells, tissues, and organs: It assists in the regulation of the acid-base balance; assists in protein synthesis from amino acids and in carbohydrate metabolism; and, it is necessary for the building of muscle and for normal body growth.


• VITAMIN E (.590 mg/4% DV per serving) – A fat-soluble vitamin that acts as an antioxidant that protects the body tissue from damage caused by unstable substances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to play a role in certain conditions associated with aging. Vitamin E is important in the formation of red blood cells and helps the body use vitamin K. At lower levels, vitamin E may help protect the heart. Vitamin E also plays a role in healthy skin and hair.


• LUTEIN (81 mcg) – A carotenoid (a natural pigment) that may be associated with a lower risk of eye diseases. Lutein is an important antioxidant that may help your eyes stay healthy while maintaining the health of your skin. It provides nutritional support to your eyes and skin and has been linked to promoting healthy eyes through reducing the risk of macular degeneration, the leading cause of blindness in adults 65 years of age and older.


• MAGNESIUM (9.0 mg/2% DV per serving) –An essential mineral for human nutrition. Magnesium in the body serves several important functions: Contraction and relaxation of muscles; Function of certain enzymes in the body; Production and transport of energy; and Production of Protein.


• VITAMIN C (2.6 mg/4% DV per serving) –A water-soluble vitamin that is necessary for normal growth and development. Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy. Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.


• VITAMIN B6 (0.086 mg/4% DV per serving) –A water-soluble vitamin. Water-soluble vitamins dissolve in water. The body cannot store them. That means you need a continuous supply of such vitamins in your diet. Vitamin B6 helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need.

Avocados are included in dietary programs from some of the world’s leading nutrition organizations:

• USDA’s Dietary Guidelines for Americans, 2010
• USDA's MyPlate program
• Produce for Better Health Foundation Fruits & Veggies—More Matters® Program
• American Diabetes Association’s Diabetes Food Pyramid
• UCLA Center for Human Nutrition’s California Cuisine Food Pyramid
• Oldways Preservation & Exchange Trust’s Mediterranean, Vegetarian and Latin American Diet Pyramids and Med Mark Program
• The DASH (Dietary Approaches to Stop Hypertension) Diet Eating Plan

Now that you’ve got the scoop, get a spoon and dig in!

http://www.avocado.org/avocado-nutrients/

Quick and Easy Lunches

Quick and Easy Protein

• Beef Lunchmeat (roast beef), 2 oz; (100 calories)
  --sandwich, or added to salad
• Best Turkey Burgers, 1 serving; (111 calories)
  --sandwich; or as burger; look for frozen turkey burgers; read label
• CARL BUDDIG, Smoked Sliced Turkey, light and dark meat, 1 package; (114 calories)
  --sandwich; or with crackers; added to salad
• Chicken Breast, no skin, 3.5 oz; (108 calories)
  --with salad; with rice; chopped added to pasta sauce
• Chicken-Vegetable Soup, 1 serving; (109 calories)
  --with crackers; or with toast
• Chickpeas (garbanzo beans), 1/2 cup; (114 calories)
  --added to salad
• Creamy Hummus , 1.5 serving; (93 calories)
  --as sandwich; with crackers; with salad
• Egg Salad, 1 serving; (92 calories)
  --as sandwich; with crackers; with salad
• Grilled Salmon Burgers , 1/2 serving; (108 calories)
  --as burger
• Honey-Roasted Turkey Breast, 1 serving; (109 calories)
  --as sandwich; with crackers; added to salad
• Hummus, 1/4 cup; (104 calories)
  --as sandwich; with crackers; added to salad
• Minute Omelet , 1 serving;; (103 calories)
  --with toast
• Peanut Butter, smooth style, 1 tbsp; (95calories)
  --as sandwich; with crackers
• Pork Tenderloin, 2 oz; (98 calories)
  --added to salad
• Shrimp, cooked, 4 oz; (112calories)
  --with crackers and cocktail sauce; added to salad
• Split Pea Soup , 1 serving; (118 calories)
  --with crackers; or with toast
• Tomato-Lentil Soup, 1 serving; (112 calories)
  --with crackers; or with toast
• Tuna Salad, 1 serving; (96 calories)
  --as sandwich; with crackers; added to salad
• Tuna, Canned in Water, 1/2 can; (96 calories)
  --with crackers; added to salad

Quick Foods List

• Instant soups - just add hot water
• Instant oatmeal - just add hot water
• Sandwiches (PB &J, turkey, chicken breast slices, roast beef, tuna, egg salad, veggie burger - avoid cheese and use light mayo or mustard)
• Hard-boiled eggs
• Baby carrots
• Hummus
• Energy bars, like TLC Granola or Kashi GoLean
• Apples
• Bananas
• Oranges
• Nuts, pack in a plastic baggie to limit portion
• Canned pineapple
• Canned peaches
• Low-fat cottage cheese
• Low-fat yogurt

10 Easy Low Cal Desserts from The Biggest Loser

1. Ricotta Fruit Cup. Fill a wineglass or parfait glass half-full with blueberries or fresh sliced strawberries. Top with 1/2 cup fat-free ricotta cheese, then drizzle with honey and sprinkle with cinnamon.

2. Roasted Fruits with Honey. Halve fruits such as peaches or nectarines and remove the pits. Place on a baking sheet and drizzle each half with 1 teaspoon honey. Roast in a 350°F oven until tender and juicy, about 15 minutes.

3. Banana-Peanut Butter Sandwich. Peel a banana and cut it in half lengthwise. Spread 1 tablespoon creamy reduced-fat peanut butter onto the cut side of one half, then top with the other half to create a banana sandwich. Cut into bite-size pieces, if desired.

4. Low-Cal "Ice Cream" Sandwich. Create a homemade frozen treat by sandwiching 2 tablespoons sugar-free whipped topping between 2 fat-free chocolate graham crackers. Cover with plastic wrap and pop into the freezer for 1 hour.

5. Baked Maple Apple. Core and halve an unpeeled apple and place it in a small microwavable bowl. Cover with plastic wrap and heat on high power in a microwave for 2 minutes. Drizzle each half with 1 tablespoon sugar-free maple syrup, then sprinkle with cinnamon or allspice.

6. Low-Cal Peanut Butter Cup. Stir 1 teaspoon creamy reduced-fat peanut butter into a sugar-free, fat-free chocolate pudding cup. It tastes just like a peanut butter cup!

7. Banana Milkshake. Peel an extra-ripe banana, cut it into chunks, and freeze in a ziptop bag. In a blender, process the frozen chunks with 1 cup fat-free milk or fat-free yogurt.

8. Healthy Latte. For a healthier alternative to the drinks sold at many coffee chains, pour 1 cup of cooled coffee over ice, add a small scoop of fat-free vanilla frozen yogurt, and top with a sprinkling of nutmeg or cocoa powder.

9. Angel Food Trifle. In a parfait glass, layer 2 small chunks of angel food cake (equal to one slice) with sliced berries of your choice and 1/2 cup fat-free frozen yogurt.

10. Not-So-Decadent Chocolate-Covered Strawberries. Dip 5 or 6 large fresh strawberries into 2 tablespoons fat-free chocolate sauce for a guilt-free version of chocolate-covered strawberries.

The Biggest Loser Top 20 Evening Snacks

Top 20 Evening Snacks

What the Biggest Losers recommend for nighttime munchies

Join the Biggest Loser Club now, click here!

Evening snacking doesn't have to be your downfall. Try some of these favorite snacks from Biggest Losers.

1. Mark Yesitis - I have given up so many of my favorite foods, but I just can't live without chocolate. Hands down, my favorite snack is fat-free frozen fudge bars.

2. Lisa Andreone - Sugar-free hot chocolate (the 25-calorie kind) made with water and a dollop of fat-free whipped topping (5 calorie kind) or carrot sticks with hummus.

3. Al Stephens - I love sandwiches. I make a wrap with a small low-carb tortilla. Sometimes I just use lettuce, tomato, and hummus. Other times I have a little leftover grilled chicken with spicy mustard.

4. Ruben Hernandez - I have finally learned to satisfy my sweet tooth with fruit instead of rich desserts and pastries. Apple slices with low-fat peanut butter or fresh berries with fat-free whipped topping are my favorite satisfying snacks.

5. Suzy Preston - If you know the evening is when you usually binge, save your calories for that time. Make them work for you and don't fight it all day. I save up for the evening and have air-popped popcorn with low-cal butter spray. I always have precut veggies ready for my "snacky" moments.

6. Ryan Kelly - Low-fat popcorn is my favorite anytime snack.

7. Ruben Hernandez - I never thought nuts could be part of a weight loss plan. My favorite guilt-free snacks are low-fat or fat-free yogurt with just a few unsalted cashews or almonds, or a piece of fresh fruit and unsalted nuts.

8. Lisa Andreone - For my snacks, I always combine a carbohydrate and a protein, such as peanuts, almonds, or cashews and a piece of fruit or turkey slices and low-fat yogurt.

9. Ryan Kelly - The only time I really have cravings is at night. I have to have something sweet. I love fresh fruit, but I can't live without sugar-free chocolate Popsicles.

10. Shannon Mullen - Frozen fruit is a refreshing snack (and easy to prepare if you think ahead). Frozen grapes and bananas are my favorites. They're great to have on hand when that sweet tooth strikes.

11. Stacie Farr - My favorite nighttime snack is Parmesan popcorn - 2 cups air-popped popcorn sprinkled with 1/4 teaspoon garlic salt and 2 teaspoons Parmesan cheese - only 80 calories.

12. Amy Hildreth - I make a mini-sandwich with a high-fiber cracker and a wedge of light cheese - only 60 calories.

13. Marty Wolf - I like to make a smoothie with 1/4 cup vanilla soy milk, fresh strawberries or blueberries, and a spoonful of fat-free vanilla yogurt.

14. Tiffany Flores Hernandez - I have a weakness for peanut butter. I spread a tablespoon on celery sticks for a filling evening snack.

15. Jessica Lanham - Sometimes I have grilled veggies left over from dinner. I like to wrap sliced turkey or a little smoked salmon around a piece of grilled asparagus or roasted bell pepper.

16. Matt Kamont - When it's cold out, I like to make a small bowl of oatmeal. I usually have vanilla yogurt and a few chopped pecans with it.

17. Kai Hibbard Martin - I like to make a mini quesadilla with a small high-fiber tortilla and low-fat mozzarella or Cheddar.

18. Amy Tofanelli - I try to have a cup of herbal tea at night when I get hungry. My nighttime snack is usually fat-free or lowfat yogurt of some sort, topped with a few fresh berries.

19. Jeff Levine - I like to have a little smoked salmon on a whole grain rye cracker. Sometimes I add mustard or horseradish.

20. Tami Bastian - I like to have a cup of miso soup. If I'm extra hungry, I add a little bit of diced tofu.

http://www.nbc.com/the-biggest-loser/exclusives/nutrition/healthy-eating/evening-snacks/

The 7 Day Smart Diet Plan

To reach your weight-loss goal, repeat this 1,200-calorie-a-day plan for four weeks. Favorite meals from the plan can be swapped in and repeated. In addition, drink at least 8 glasses of water each day and take a 1,000 mg calcium supplement.

Smart Diet Plan: Day 1

Breakfast: 1 packet instant oatmeal with 1/2 cup 2% milk, 2 tablespoons wheat germ; 1/2 cantaloupe; coffee or tea

Lunch: 1 can white tuna in water, rinsed and drained; 1 cup lettuce, 2 artichoke hearts, 1/2 cup tomatoes, 1 teaspoon capers, 1/2 cup cucumber, 1/2 red bell pepper, 2 tablespoons low-cal dressing; 1/2 cup 2% cottage cheese

Dinner: 4 ounces grilled chicken; 1 cup mixed greens, 2 artichoke hearts, 2 tablespoons low-cal dressing; 1 small baked potato, 1 teaspoon margarine; 1 pear

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Smart Diet Plan: Day 2

Breakfast: 2 frozen waffles, 1 tablespoon all-fruit spread; 8 ounces low-fat yogurt (any flavor); 1 medium apple; coffee or tea

Lunch: Chopped salad: 1 cup lettuce, 1/3 cup chopped red cabbage, 1/2 cup chopped spinach, 1/2 cup diced cucumber, 1/2 red onion, sliced, 1/3 cup broccoli, 2 tablespoons low-cal dressing; top with 1/2 cup 2% cottage cheese

Dinner: 4 ounces grilled salmon; 8 steamed asparagus spears; 1 small baked sweet potato, 1 teaspoon margarine or grated cheese

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Smart Diet Plan: Day 3

Breakfast: French toast: 2 slices of bread coated in 1/4 cup Egg Beaters, cooked in Pam cooking spray; 1/4 cup light syrup; coffee or tea

Lunch: 4 ounces grilled chicken; 1 cup lettuce, 2 artichoke hearts, sliced, 1/2 cup chopped tomato, 2 tablespoons low-cal dressing; 8 ounces low-fat yogurt, 1 tablespoon wheat germ

Dinner: 5 ounces grilled halibut; 1/2 cup steamed broccoli, 1 tablespoon margarine; 1 cup mixed greens topped with 1/2 cup 2% cottage cheese; 1 nectarine or medium apple

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Smart Diet Plan: Day 4

Breakfast: Fruit "cobbler": Mix 1 packet instant oatmeal, 1/2 cup 2% milk, 3/4 cup frozen blueberries, 2 tablespoons wheat germ; microwave 90 seconds. Coffee or tea

Lunch: Turkey sandwich: 3 ounces sliced turkey, 1/2 cup chopped lettuce, 1/2 tomato, sliced, 1 large pita pocket, 2 tablespoons Dijon mustard; 1 nectarine

Dinner: Veggie burrito: 1 tortilla, 1/2 cup spinach, 1/2 cup lettuce, 1/3 cup each diced tomato and red onion, 2 tablespoons salsa, 1/2 cup shredded reduced-fat cheese; 1 orange

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Smart Diet Plan: Day 5

Breakfast: Omelet: Mix 1 egg plus 3 egg whites, 1/2 cup chopped tomato, 1/2 cup chopped spinach; cook in Pam cooking spray. 1 English muffin, 1 teaspoon margarine, 1 tablespoon all-fruit spread

Lunch: 1 baked potato topped with 2 tablespoons 2% cottage cheese and 4 tablespoons salsa; 1 cup mixed greens, 2 tablespoons low-cal dressing

Dinner: 2 Boca burgers on 1 toasted English muffin, garnished with sliced tomato, lettuce and red onion; 1/2 cup 2% cottage cheese; 1 apple

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Smart Diet Plan: Day 6

Breakfast: 2 slices bread, toasted; 1 teaspoon all-fruit spread; 1/2 cup 2% cottage cheese; 1/2 cantaloupe; coffee or tea

Lunch: 1 can Healthy Choice low-fat soup; 1 large tortilla topped with 1/2 cup lettuce, 1/2 cup diced tomato, 1/2 cup chopped cucumber, 2 tablespoons chickpeas, 2 tablespoons low-cal dressing

Dinner: 4 ounces grilled beef tenderloin; 6 steamed asparagus spears, tossed with 1 teaspoon olive oil; 1 cup mixed salad greens; 2 tablespoons low-cal dressing

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Smart Diet Plan: Day 7

Breakfast: 2 hard-boiled eggs; 3/4 cup fresh blueberries; 8 ounces low-fat yogurt (any flavor); coffee or tea

Lunch: Chef salad: 3 ounces sliced turkey, 1 cup lettuce, 1/2 cup chopped red cabbage, 1/2 cup spinach, 1/2 cup chopped red onion, 1/2 cup sliced tomato, 2 tablespoons low-cal dressing; pita bread

Dinner: Chicken taco: 4 ounces grilled chicken, 1/2 cup shredded red cabbage, 1 tortilla, 1/2 cup chopped red onion, 2 tablespoons salsa, 1/4 cup shredded reduced-fat cheese; 1 nectarine

Read more: The 7 Day Smart Diet Plan - Good Housekeeping

Fox 2: 21 Day Weight Loss Challenge

Join Fox 2's Deena Centofanti in a simple 21 day challenge designed help you lose 5 pounds in 21 days!

5 do's, 5 don'ts - to help you lose 5 pounds in the next three weeks.

We start Tuesday, January 10th and finish up Tuesday, January 31st.

Don't :

-soda (diet and reg)

-desserts (replace with fruits)

-fried foods

-white bread and white rice

-alcohol

Do:

-vegetables

-lean proteins (chicken, fish, low fat dairy)

-fruits

-whole grains (brown rice, quinoa, oatmeal)

-water (skim milk, tea and coffee are okay too)

We invite you to check in and chat about your progress daily to help keep yourself accountable, get support and share strategies.

The goal is to see if we can make changes, lose weight, and create healthy habits that will last much longer than 21 days.

Here is the Facebook Challenge Support Group Link: Click below:

http://www.facebook.com/groups/284969621552790/