how to eat to lose fat and build muscle

Or a bush, stalk, or vine. Your goal is to fill your body with as many fat-discouraging nutrients as possible, and the very best sources of them are fruits and vegetables – and nuts too. A study at the University of California at Los Angeles found that the typical normal-weight person consumed about two servings of fruit a day, while the average overweight person ate just one a day. Another study found that eating fruit at the beginning of a meal reduces overall calorie intake by 15 percent.

Eating from trees will also give you more omega-3 fatty acids, which help fight abdominal fat. Some great plant sources of omega-3s are walnuts and flaxseeds.

Your Plan: Include fruits and vegetables in every meal and most snacks.

Slim-Down Trick: Eat these slimming foods first. You'll consume fewer calories from other foods, and the fiber will help reduce blood-sugar swings that lead to hunger.