More people are overweight or obese than ever before, and simple dietary changes can be the solution to a growing problem. No matter your current weight, there are foods that can help amp up your body's metabolism, causing you to burn more fat and shed some excess pounds. Of course, if you are seeking to make major changes to your body, dietary changes alone will not suffice--you will also need to start and stick with a regular exercise regimen. But if you are looking for a good place to start, your food is a great beginning.
Fish
Fish is a prime source of omega-3 fatty acids and decreases the amount of leptin in your body. Leptin, according to Men's Health, plays a key role in your metabolism, determining whether your body burns calories or stores them as fat. More leptin in your body makes you more likely to store fat, while lower leptin levels makes you more likely to burn fat.
Lean Meats
Lean beef, turkey, chicken and pork can play a large part in helping you shed fat. The protein within these lean meats requires more energy to digest. So if you are eating more protein, your body will work harder to digest it, burning more calories and fat. The key, though, is that the meat you eat is lean and relatively void of additives. Cut away any fat or skin that may be on the meat, and minimize--or completely avoid--any marinades or sauces that will pack extra calories into your dish.
Hot Peppers
Hot peppers, particularly jalapenos, habaneras and cayennes, help you burn fat by boosting your heart rate. Hot peppers contain a chemical called capsaicin; capsaicin gives peppers their spicy taste and helps boost your metabolism as your body works to cool itself down. Spicy meals, according to Men's Health, can boost your metabolism by nearly 25 percent, and the boost can last as long as three hours.
Milk, Whole Grain and Oats
Milk, whole grains and oats can help burn fat by providing your body with complex carbohydrates and calcium. Complex carbohydrates and calcium help keep your metabolism going by keeping your insulin levels low after you eat. High insulin production, according to Men's Health, triggers your body to start storing fat; fat is stored when your metabolism slows. But if your metabolism keeps moving and the insulin stays low, your body will burn fat more easily. Low-fat yogurt is another great source of calcium and produces the same effect on your insulin levels.
Berries and Other Fruits
Berries and other fruits provide your body with healthy doses of fiber, which works two-fold in helping you burn fat. First, fiber helps you feel full for a longer period of time, causing you to eat less in the long run. Second, like calcium and complex carbohydrates, fiber does not greatly boost your body's insulin production, helping your metabolism burn more fat.
Greens
Vegetables are great foods that help you burn fat easily. Particularly good are asparagus, lettuce and celery. Asparagus helps flush fluids out of your body and contains only 26 calories per cup. Lettuce also minimizes your caloric intake; iceberg lettuce provides only 6 calories per cup. Celery gives only 14 calories per cup. Simply digesting these foods burns more calories than the foods contain, making them very effective fat-burning foods.
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