In a study in the journal Obesity, one group of obese women consumed 700 calories at breakfast, 500 at lunch, and 200 at dinner. Another group ate the same foods but had 200 calories in the a.m. and 700 at night (lunch stayed the same).
“I don’t have time to work out.” If I had a dollar for every client who has made this claim, I’d be a very wealthy woman. As a trainer and new mom, I totally get it—our lives are busier than ever, and while we know that exercising is key to our longevity and a healthy lifestyle, it still falls to the bottom of the to-do list. In order to get toned, burn fat, and make working out a priority, you need to shift your mindset.
Important: Taking drastic measures to reduce weight can lead to some unhealthy eating behaviors. Before making major changes to your diet or lifestyle, be sure to check in with your primary care doctor or a dietitian for advice and guidance.
Olives also boast healthy unsaturated fats, which differ from saturated and trans fats due to their chemical structure. All fats contain the same amount of calories, but unsaturated fats affect your body beneficially (5Trusted Source, 6).
Monounsaturated fats are found in foods like olives, nuts, avocados, and plant-based oils. Some research links diets high in monounsaturated fats directly to weight loss (11Trusted Source).
A 60-day study in 32 women compared diets high monounsaturated and polyunsaturated fats with normal diets. The diet high in monounsaturated fats resulted in a weight loss of up to 4.2 pounds (1.9 kg), plus lower fat mass, body mass index (BMI), and waist circumference (12Trusted Source).
Furthermore, a large review of low calorie diets revealed that high fat eating patterns more often lead to weight loss than low fat ones (13Trusted Source).
The Mediterranean diet, which emphasizes whole foods and seafood while limiting processed foods, may boost weight loss. Olives, olive oil, and other healthy fats are a key component of this diet (14Trusted Source, 15Trusted Source, 16Trusted Source).
Olives have a low calorie density and are a good source of healthy fats, two factors that may boost weight loss by helping keep you full and replacing less healthy fats in your diet.
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Olive nutrition facts
The nutritional profile of olives varies based on the type of olive and the curing method. Still, most are low in calories but fairly high in salt and beneficial fats.
The following chart examines the nutrients in 1.2 ounces (34 grams) of black and green olives. This serving provides approximately 10 small- to medium-sized olives (24Trusted Source, 25Trusted Source).
less than 1 gram
less than 1 gram
2% of the Daily Value (DV)
3% of the DV
3% of the DV
4% of the DV
11% of the DV
23% of the DV
Depending on the size of the fruits, a serving of 10 green or black olives may contain 35–95 calories.
Notably, olives are rich in polyphenol antioxidants, which fight harmful compounds called free radicals in your body. They’re also believed to help reduce your risk of health conditions like diabetes and heart disease (26Trusted Source, 27Trusted Source).
Whole olives are low in calories but rich in polyphenols and healthy fats. They tend to be high in sodium.
Moderation is key
Although olives have a low-calorie density and may aid weight loss in several ways, it’s best to enjoy them in moderation due to their high salt content, as well as their overall fat content.
Furthermore, if you don’t closely monitor portion sizes, olives’ calorie count can add up quickly.
To keep your saturated fat intake within the recommended guidelines, it’s best to limit your intake to 2–3 ounces (56–84 grams) — about 16–24 small- to medium-sized olives — per day.
Though olives may aid weight loss, they’re high in salt and fat — and eating too many of them may offset your weight loss success. As such, you should moderate your intake, limiting yourself to a few ounces at most per day.
The bottom line
Olives are a scrumptious snack that boasts healthy fats and polyphenol antioxidants. Their low-calorie density means that they may aid weight loss by helping you feel full.
All the same, you should control for portion sizes because olives’ calories can add up quickly.
This popular Mediterranean fruit makes a great replacement for any processed foods or high-calorie snacks in your diet.ADVERTISEMENTStart a custom weight loss program
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Green tea is often associated with health, and for good reason.
Not only is it packed with beneficial antioxidants and other powerful nutrients, it’s also one of the most effective drinks for weight loss.
Drinking green tea has been shown to decrease body weight and body fat in several studies.
A review of 14 studies found that people who drank high-concentration green tea for 12 weeks lost an average of 0.44 to 7.7 pounds (0.2 to 3.5 kg) more than those who did not drink green tea (1Trusted Source).
It should be noted that this benefit is linked to green tea preparations that contain high amounts of catechins, antioxidants that may increase fat burning and boost metabolism (2Trusted Source).
Matcha is a type of green tea that contains a higher amount of catechins than loose leaf green tea, which makes it a good choice for weight loss (3Trusted Source).
One study found that women who consumed 3 grams of matcha per day experienced greater fat burning during exercise compared to women who did not drink matcha (4Trusted Source).
Plus, green tea contains caffeine, which can help promote weight loss by boosting energy levels and improving performance while exercising (5Trusted Source, 6Trusted Source).
What’s more, people who drink green tea tend to have lower blood pressure and a lower risk of developing diseases such as heart disease, certain cancers and diabetes (6Trusted Source).
SUMMARYDrinking green tea may help you lose weight by boosting metabolism and encouraging fat loss.
Coffee is used by people around the world to boost energy levels and lift mood.
This is because coffee contains caffeine, a substance that acts as a stimulant in the body and may benefit weight loss.
Coffee can reduce energy intake and boost metabolism, which may help you lose weight.
One study in 33 overweight adults found that those who drank coffee containing 6 mg of caffeine per kilogram of body weight consumed significantly fewer overall calories than those who drank less caffeine or no caffeine at all (7Trusted Source).
Caffeine intake has also been shown to increase metabolism and promote fat burning in several other studies (8Trusted Source, 9Trusted Source).
Coffee drinkers may have an easier time maintaining their weight loss over time, as well.
A study in over 2,600 people found that those who were successful in maintaining weight loss over time drank significantly more caffeinated beverages than a control group (5Trusted Source).
SUMMARYCaffeinated beverages like coffee may stimulate weight loss by increasing metabolism, decreasing calorie intake and stimulating fat burning.
Like green tea, black tea contains compounds that may stimulate weight loss.
Black tea is a type of tea that has undergone more oxidation (exposure to air) than other types of teas, resulting in a stronger flavor and darker color.
Black tea is high in polyphenols, including a group of polyphenolic compounds called flavonoids. Polyphenols are powerful antioxidants that may help reduce body weight.
Studies have shown that the polyphenols found in black tea promote weight loss by reducing calorie intake, stimulating fat breakdown and boosting the growth of friendly gut bacteria (9Trusted Source, 10Trusted Source).
A study in 111 people demonstrated that those who drank 3 cups of black tea daily for three months lost more weight and had greater reductions in waist circumference compared to a control group (11Trusted Source).
Another study in 2,734 women found that those with higher intakes of flavonoid-rich foods and beverages like black tea had significantly lower body fat and belly fat than women who consumed less dietary flavonoids (12Trusted Source).
SUMMARYBlack tea contains polyphenols, antioxidants that have been shown to reduce body weight. Studies show that drinking black tea may help reduce body fat and encourage weight loss.powered by Rubicon Project
Increasing your water intake is one of the simplest ways to improve overall health.
Drinking more water may also benefit your waistline by keeping you full in between meals and increasing the number of calories you burn.
Research suggests that having water before meals can set you up for success when trying to cut back on calories and lose weight.
A study in 48 overweight adults found that those who drank 500 ml (17 ounces) of water before meals while following a low-calorie diet lost 44% more weight over 12 weeks than those who did not drink water before meals (13Trusted Source).
Drinking cold water increases resting energy expenditure, which is the number of calories you burn while resting.
For example, a study in 21 overweight children showed that resting energy expenditure was increased by up to 25% for 40 minutes after drinking 10 ml of cold water per kilogram of body weight (14Trusted Source).
SUMMARYDrinking more water can help burn calories and decrease intake at meals, which can result in weight loss.
Apple cider vinegar contains acetic acid, a compound that may stimulate weight loss by decreasing insulin levels, improving metabolism, suppressing appetite and burning fat (15Trusted Source, 16Trusted Source).
Animal studies have shown that acetic acid can prevent weight gain and decrease fat accumulation in the belly and liver (15Trusted Source).
Although research is limited, there is some evidence that vinegar is effective in promoting weight loss in humans.
A study in 144 obese adults demonstrated that drinking a daily beverage containing 2 tablespoons (30 ml) of vinegar per day resulted in significant reductions in body weight, waist circumference and belly fat compared to a placebo group (17Trusted Source).
Apple cider vinegar slows stomach emptying, which helps keep you fuller for a longer period of time and may reduce overeating (18Trusted Source).
However, it should be noted that drinking acidic beverages like apple cider vinegar can erode teeth, which is why it should be consumed sparingly and always followed by rinsing with water (19Trusted Source).
SUMMARYAlthough more research is needed on the risks and benefits of apple cider vinegar, consuming a small amount per day may encourage weight loss.
Ginger is popularly used as a spice to add flavor to dishes and as an herbal remedy to treat a number of conditions such as nausea, colds and arthritis (20Trusted Source).
Human and animal studies have also shown this flavorful root to have a beneficial effect on weight loss.
A study found that rats fed a high-fat diet supplemented with 5% ginger powder for four weeks had significant reductions in body weight and significant improvements in HDL (“good”) cholesterol levels compared to rats fed a high-fat diet without ginger (21Trusted Source).
Although this study used a concentrated ginger powder, a study in humans found that ginger tea also helps reduce appetite and increase calorie expenditure.
One study in 10 overweight men found that when they drank 2 grams of ginger powder dissolved in hot water with breakfast, they experienced increased fullness and decreased hunger compared to days when no ginger tea was consumed.
Plus, the study showed that the ginger tea increased the thermic effect of food (the number of calories needed to digest and absorb food) by 43 calories (22Trusted Source).
Although that isn’t a huge number of calories, this suggests that — when combined with its satiating properties — ginger tea could be an effective way to enhance weight loss.
SUMMARYHuman and animal studies indicate that ginger can promote fullness, decrease appetite and increase metabolism, which is helpful when trying to lose weight.
Beverages that are high in protein can curb hunger, decrease appetite and promote fullness, which is important when trying to shed excess pounds.
There are countless protein powdersavailable to consumers that make preparing a quick, healthy snack or meal a breeze.
Protein increases levels of hunger-reducing hormones like GLP-1 while decreasing ghrelin, a hormone that drives appetite (23Trusted Source).
A study in 90 overweight adults found that those who consumed 56 grams of whey protein daily for 23 weeks lost 5 pounds (2.3 kg) more fat than a control group who consumed no whey protein but the same number of calories (24Trusted Source).
Whey, pea and hemp protein powders are just a few varieties that can add a satisfying protein boost to shakes and smoothies that may help you drop pounds.
SUMMARYProtein drinks decrease appetite and increase fullness. Protein powders can be easily added to any beverage for a quick and satisfying snack or meal.