Everybody want's to get shredded like Cristiano Ronaldo, but very few people actually want to put in the effort. Look, I get it—as we've said before, making changes to your body requires a lot more than just hitting the gym a couple of times a week. It's a lifestyle change, folks!
Unfortunately, a pretty hefty portion of that change (pun-intended) is your diet. Now, we love mainlining pizza for breakfast, lunch, and dinner as much as the next guy, but it's just not a solid way of sustaining good health, let alone any kind of desirable figure. Sure, we know some guys make the Dad Bod work, but by some guys, we mean Leonardo DiCaprio and pretty much only him.
That’s why we’re giving you 10 food options that you should be eating on the regular if getting lean and burning fat is your primary goal—nobody loves a whole lotta jiggle in the middle, remember that! Again, unless you're Leonardo DiCaprio, or well, maybe a seasonal Santa Clause at the local mall.
We suggest that you not only consume these foods, but prepare them yourself! The American Heart Association studied people who ate two homemade meals per day, and found that homemade meals were associated with less weight gain. Additionally, be sure to hydrate, hydrate, hydrate—researchers from the University of Binghamton recently showed that when obese adults drank 500 ml of water half an hour before every meal, they lost almost 10 pounds over 12 weeks. Hm, I'm just going to go ahead and list some more quick facts before you guys dive into the food gallery!
Wake up earlier—Research from the Feinberg School of Medicine at Northwestern University showed people who were exposed to bright light in the morning had a significantly lower BMI than participants who got light exposure later in the day.
Chew your food—What you eat is an important part of weight loss, but so is the speed at which you chew it. In a study published in the American Journal of Clinical Nutrition, when 30 men sat down to eat a meal, those who chewed their food 40 times took in 12 percent fewer calories than the men who only chewed 15 times.
Take your vitamins—Taking a multivitamin every day may help break down fat into usable energy, says a study published in the International Journal of Obesity. When researchers assigned three groups of obese women to take multivitamins, calcium, or placebo pills, the women taking multivitamins had significantly lower BMI and body weight.
Change your plate size—When researchers at Cornell University's Food and Brand Lab served food on 10-inch plates instead of 12-inch plates, the diners consumed 22 percent fewer calories.
Change the color of your plate—According to the same study, not only does the size of our plate determine how much we serve ourselves, but so does the color. You'll eat less when the color of your plate contrasts with the color of your food. When party attendees at a luncheon served themselves food that matched the color of their plate—like pasta with Alfredo sauce on a white plate or pasta with tomato sauce on a red plate—they helped themselves to 22 percent more food than diners with plates that contrasted with the color of their food
Believe in yourself—A study published in Health Education and Behavior showed that individuals who believe that they can control their weight have healthier BMIs, eat better, and go to the gym more often.
Lead image via YouTube.