Rules for Faster Weight Loss

Fiber - Eat at least 20 grams of fiber per day from whole grains, fruits, and vegetables. Fiber helps keep you feeling full longer. Each gram of fiber eaten correlated to 1/2 pound less body weight. The researchers suspect that the higher fiber intake led to a reduction in total calories over time.

Calcium & Vitamin D - Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy. Calcium and vitamin D work together in your body, primarily to strengthen your bones. But if the latest research is any indication, both of these nutrients may flex some muscle in your weight loss success.

Good Fats - These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados, certain fish—and yes, even chocolate! Eat three to four servings daily.

Protein - Aim for three servings of lean protein (such as fish, white meat chicken and turkey, pork loin chops, and lean beef sirloin) per day. In addition to being an essential nutrient, protein helps to keep you feeling full longer.

Green Tea- Sip at least 3 cups of green tea every day. Catechins, the weight loss antioxidants found in high amounts in green tea, have been shown to be helpful in promoting, specifically belly fat. If caffeine is a concern, decaf tea is an option. Some decaffeination processes, however, can lower the antioxidant content so you might want to have an extra cup or two.