Spice it up
Capsaicin, present in spicy foods like chilli and red pepper flakes, is known to boost metabolism, and in a 2018 study in the journal BMC Obesity, supplementing with capsaicin even decreased body fat. And the longer participants took the supplements, the more body fat they lost. As always, don’t use this as an excuse to eat unhealthier foods like greasy takeout. “Sprinkle on red pepper flakes on eggs in the morning,” advises Gans. “You could even make fish, chicken, or lean beef a little spicier for dinner.”
Keep moving, even if you’re at your desk
It’s not just about being a gym rat. A study in the American Journal of Clinical Nutrition found that non-exercise related activity, such as tapping your foot or fidgeting at your desk, can help keep off fat. To integrate more movement into your everyday routine, Pincus suggests opting for a standing or transitional desk, or just making sure you don’t spend the entire workday being sedentary. “Set a timer to walk around your office every half an hour, do a few squats – something to keep the body moving,” she says.
Change up your commute
A recent study by the Royal Society for Public Health found that while a long commute to work obviously decreases physical activity and might eat into time spent exercising, it can also lead to decreased sleep time and a 29 percent increase in food consumption – and usually unhealthier food at that, since there is less time to prepare meals. Though some people might not have the means (or the climate) to avoid driving or public transportation, subbing in walking or biking for part of the trip could have you feeling more energetic and lean.
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