The 7 Best Foods for Weight Loss & Mental Tricks & Uncover Abs Without Crunches!

[Mrs. Sharon B. Hodge]

The 7 Best Foods for Weight Loss
by Lucy Danziger

Losing weight is not about starving yourself and subsisting on seltzer. Eat too little and the only place you'll feel lighter is your head. Plus, research shows that any pounds you lose will likely come back--plus more. One of the healthiest ways to shed pounds for good is to eat power foods that are naturally filling, nutrient-packed and, yes, proven to help you peel off pounds. Pile your plate with these prize possessions!

Steak
Women on a diet that included red meat lost more weight than those eating equal calories but little beef, according to a study published in The American Journal of Clinical Nutrition. One reason: The protein in lean cuts of steak helps you keep muscle mass during weight loss, and muscle incinerates more calories than fat, so you will shed more stubborn pudge. Try it: Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas.

Eggs
The breakfast staple can trim off inches all over. Research from the Louisiana State University at Baton Rouge found that women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs. Turns out, egg protein is particularly satisfying, so you liikely eat less during the course of the day.
Try it: Enjoy a morning omelette or frittata, or top your lunchtime salad with hard-boiled eggs.

Lentils
These beans can help banish belly bloat and reduce your belt size. Chock full of protein and soluble fiber, lentils can stabilize blood sugar levels and prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.
Try it: Toss lentils in soups, salads or pasta sauce. Or try this delicious Lentil Pilaf with Turkey Sausage.

Pomegranates
Low in calories, this fruit gets high marks for taste and nutritional content, thanks to a healthy dose of folate, fiber and disease-deterring antioxidants.
Try it: Skip the juice and snack on the seeds instead. Toss them into salad in place of nuts. Or try these Pomegranate and Cranberry Bellinis from Giada DeLaurentiis (one of her holiday faves).

Chiles
Some like it hot, and for good reason. Eating spicy numbers will spike your metabolism, courtesy of a compound in chiles called capsaicin, which helps the body burn extra calories for 20 minutes after you eat them. Bonus: It can be downright painful to inhale a plate of chiles, so you'll eat slower, allowing your brain adequate time to register that it is full and prevent overeating.
Try it: Sample the savory entree that chef Nigella Lawson shared with SELF.

Quinoa
It might be hard to pronounce (it's KEEN-wah), but eating quinoa offers a simple way to ward off the munchies. The grain is teeming with fiber (2.6 grams per 1/2 cup) and protein to keep you humming and hunger-free for hours.
Try it: Replace the rice in stir-fries with quinoa.

Parmesan
Say cheese! Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Dieters who ate lowfat varieties of dairy did not experience the same benefit. Why? Whole dairy may contain more conjugated linoleic acid, which could assist in the fat-burning department. And since Parmesan is so flavorful, you only need a few sprinkles to gain maximum flavor without compromising its pound-shedding power.
Try it: Grate Parmesan over veggies such as broccoli or asparagus, or pair a 1-ounce portion with an apple.

For more recipes and fat-fighting foods, log on to Self.com and check out 20 Superfoods for Weight Loss. Then sign up for our Jump Start Diet plan to help you shed pounds the healthy way for good!

Mental Tricks to Help You Drop Pounds

Wouldn't it be nice if you could wave a wand to erase the extra weight on you? That wand may not exist, but there are tricks that can help you slim down magically by tapping in to the power of your mind. Try these simple strategies from our 30-day Jump Start Diet and--abracadabra--you'll be showing off a sleeker physique in no time.

Pat yourself on the back: Women who view themselves as heavier than they are have a harder time maintaining weight loss after a year, according to a study in Eating and Weight Disorders. Rather than obsessing about thighs that are larger than you’d like, zero in on an area that makes you proud, say, your toned shoulders or killer calves. Love your body and it will love you back, by staying in the shape you desire.

Hop off the anxiety train: Stress is the uninvited crasher that shows up to your weight loss party and kills the mood and your resolve. Tension and anxiety increase your levels of cortisol, the hormone that encourages your body to hold onto dangerous tummy fat. Plus, I don't have to tell you what types of food you seek after a tough day. (If you're like me, it's ice cream, a high-fat, high-calorie choice that soothes the brain.) But rather than retreat to the freezer, hightail it to the gym or take a simple stroll to help you unwind. Your body will thank you!

Let go of guilt: So you ate a brownie. You're human! Forget about it and get back on your healthy eating track. Aiming to be a flawless eater 100 percent of the time is unrealistic, and chastising yourself for caving to a craving can lead to total loss of weight loss resolve. One small slip won't make you suddenly balloon, but letting that trip-up mushroom into days or weeks of overindulging might. See a sample menu that'll help you eat healthy all week.

Cut the emotional cord. Try not to label foods as good or bad and define yourself by the food choices you make on any given day. Make an effort to disentangle the relationship between eating and emotions, so you will be happier, healthier and more in control of your diet. When a craving strikes or you get the urge to overeat, stop, count to 10 and ask yourself if something is bothering you--and what steps you could take to deal with that problem. Chances are, the need to nosh will pass. See how a nutritionist keeps the balance on the Eat Like Me blog.

Slow down: There's no prize for cleaning your plate the quickest. In fact, there's a penalty: You'll likely consume more calories because it takes about 20 minutes for your brain to recognize that you're satisfied. Allow yourself to chew each bite completely before swallowing, and eat your meal in small courses rather than stacking your plate sky-high.

Sign up for the Jump Start Diet to snag more slim-down strategies, or join the SELF Diet Club, where our handy calculators and logs crunch how many calories you consume and burn.

Uncover Abs Without Crunches!

Bathing suit season is a bit far off, which means it’s the perfect time to start developing the flat, sexy tummy you swear you’ll work on every year. Even if you loathe crunches, you’ll love the following easy, no-equipment moves. Work a few of these moves into your exercise routine three times a week (easing them in minimizes soreness), and then after two weeks, do them all together in one session. Then don’t be surprised if you find yourself surfing the web for bikinis, preparing to reveal your sleek new abs surfside.

Plank pose
Balance on toes and forearms (or palms) for up to a minute, pulling belly button to spine and keeping back straight.

Standing bicycle
Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Straighten left leg as you lift right leg, knee bent, thigh parallel to floor. Keeping knee lifted and steady, twist torso toward right. Return to start. Repeat on other side for one rep. Do 10 reps.

Side winder
Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Lift right leg to side, knee bent, thigh parallel to floor. Keeping knee lifted, bend torso to right side, bringing elbow and knee toward each other. Do 10 reps; switch sides; repeat.

Seesaw
Stand with feet shoulder-width apart, knees slightly bent, hands on hips. Lift right leg, knee bent, thigh parallel to floor with foot flexed. Straighten right leg, pressing heel toward floor, as you lean torso backward. Return to knee lift position and repeat five times. Switch sides and repeat.

Forward bend
Stand with feet hip-width apart, knees slightly bent, arms overhead with palms facing in. Lift right leg, knee bent, thigh parallel to floor. Keeping knee lifted and arms raised, bring torso and knee toward each other as close as you can. Return to start; switch sides and repeat for one rep. Do 10 reps.