Kick off your weight-loss efforts beginning with breakfast. A study in the New England Journal of Medicine found that eating a serving of yogurt daily was associated with weight loss over the four-year study span. It may be that the good bacteria in yogurt gets your gut in shape, which may protect against weight gain. For best results, stick to plain, unsweetened yogurts and add your own healthful yogurt toppings—chopped-up fruit and nuts, cinnamon, nutmeg, or vanilla. Besides yogurt, these seven foods can boost your good gut bacteria even more.
When you want something pleasantly sweet, grab a handful of strawberries and blueberries. These fruits are rife with antioxidants called anthocyanins, which can keep the numbers on the scale from rising. Research from a 2016 issue of the British Medical Journal suggests that people who ate the most of these flavonoid-packed foods gained the least amount of weight over a 24-year period. You’ll get all you need in a half-cup serving of berries a day. For a bigger boost, don’t forget to eat peaches, grapes, and these other fruits packed with nutrients.