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How to Eat to Lose Weight Without Dieting

Which Foods Burn the Most Fat?

We are pumped to share one of our favorite stories from Health.com here on our site.



By Julia Savacool

You may have tried a diet or two in hopes of dropping pounds. But a new Harvard study has uncovered a no-diet way to shed: adding certain foods to your day while nixing others can slim you.

Researchers analyzed eating habits and gains and losses over several years. Based on their findings, we mapped out a sample day that'll lead to weight loss.

Health.com: 7 Foods That Fight Fat

Keep up this eating style, and you'll ditch up to 5 pounds in a year.

7:00 a.m.

Skip it
Rise 'n' shine. Forgo your usual O.J. and scone.
You'll lose: .28 pounds a year. The combo of juice and a giant scone each day would pack it on.

7:05 a.m.

Eat it
At the cafe bag up a yogurt parfait for breakfast.
You'll lose: .41 pounds a year. Every additional daily serving of whole grains can peel off .09 pounds over a year. A serving of fruit helps you shed another .12 pounds; a daily dose of yogurt leads to a .2-pound loss.

Health.com: The 50 Fattiest Foods in the States

10:30 a.m.

Eat it
Hungry again? Nibble on a bowl of blueberries.
You'll lose: .24 pounds a year. Two extra servings of fruit daily means another .24 pounds lost this year.

11:00 a.m.

Skip it
Step away from the supersize soda. Swap for a diet one.
You'll lose: 1 pound a year. For every regular serving of sugary drink you down daily, you could gain .25 pounds.

Learn what to eat and what to skip for rest of your day, when you read more.

1:00 p.m.

Skip it
Deli dilemma: Ham or pastrami? Neither. Skip cold cuts on white bread. Pass up the cheese, too.
You'll lose: .44 pounds a year. A daily serving of cold cuts adds on .23 pounds a year. Cheese and white bread also set you back. If you crave a sammy, have one with turkey breast and veggies instead.

Health.com: 22 Foods Loaded With Trans Fat

1:05 p.m.

Skip it
Hold the potato chips!
You'll lose: .42 pounds a year. In the study, potato chips were one of the biggest offenders, causing .42 pounds of weight gain per year if eaten every day.

1:15 p.m.

Eat it
Pick up a vegetable stir-fry from your favorite takeout restaurant.
You'll lose: .18 pounds a year. A daily serving of veggies leads to .06 pounds lost in a year; so any meals, like stir-fry, that offer three or more servings are golden.

3:00 p.m.

Eat it
Dodge the vending-machine munchies and grab a banana.
You'll lose: .12 pounds a year

3:10 p.m.

Eat it
Snack on almonds.
You'll lose: .28 pounds a year. Two servings daily is what it takes.

6:00 p.m.
Drink it
Quench commute thirst with water, not a sugary sports drink.
You'll lose: .5 pounds a year

7:30 p.m.
Skip it
Steak? Go easy on it, research says.
You'll lose: .72 pounds a year. A daily serving of red meat can pack on .24 pounds in a year; many steak entrees are three or more servings.

Health.com: Best Superfoods for Weight Loss

7:35 p.m.
Eat it
On tonight's menu: Brown-rice veggie sushi. So good!
You'll lose: .15 pounds a year. Each serving of whole grains will help you drop an extra .09 pounds this year; a serving of veggies can help you shed .06 pounds.

8:00 p.m.
Skip it
Pass on the ice cream and cookies for dessert.
You'll lose: .4 pounds a year. Big helpings can set you back .2 pounds yearly per sweet treat.

8:10 p.m.
Drink it
Toast your success with a glass of wine. Of all the indulgences studied, alcohol had one of the smallest associated gains.

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