why we get fat and what to do about it

10 FOODS YOU SHOULD EAT EVERYWEEK TO LOSE WEIGHT

While no single food is a magic bullet for weight loss, incorporating healthy options into your diet can significantly support your goals. Many of these foods are not only delicious but also rich in fiber and protein, nutrients that promote satiety. By including them regularly, you can optimize your meals and make progress toward your weight loss objectives.

EGGS

Eggs are truly a near-perfect protein, particularly beneficial for weight loss. When eaten at breakfast, they have been shown to support weight loss as part of a reduced-calorie diet, according to a 2020 study published in the International Journal of Environmental Research and Public Health.

In addition to being economical, eggs are versatile enough to be meal-prepped for convenient grab-and-go snacks or lunches throughout the week, or to enhance a power bowl at dinner.

APPLES

Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Apples, in particular, are a great choice due to their high water content and fiber (especially when you eat the skin), making them both filling and low in calories—factors that can aid in weight loss.

Apples are also budget-friendly, can last for weeks in the fridge, and are an easy, portable snack. You can get creative by incorporating them into meals—they’re delicious on salads, atop toast, or blended into soups and smoothies.

CHIA SEEDS

Fiber plays a crucial role in weight management. Its ability to slow digestion keeps you feeling full for longer, which is especially important when reducing calorie intake. A single serving of chia seeds (approximately 2 tablespoons) provides about a quarter of your daily fiber requirements, according to the USDA.

Chia seeds are versatile and easy to add to your diet, particularly at breakfast and snack time. Incorporate them into dishes like pudding, jam, or energy balls.

As an added benefit, chia seeds are known for their digestive health properties.

CRUCIFEROUS VEGETABLES

Broccoli, cauliflower, Brussels sprouts, kale, and arugula are examples of cruciferous vegetables. These nutrient-dense foods have been linked to a reduced risk of cancer and inflammation.

Cruciferous vegetables are low in calories and carbohydrates, making them excellent additions to any weight loss plan. Incorporate them into your weekly meals by using them as a base for salads, a grain substitute, or a smoothie ingredient.

FATTY FISH

The 2020-2025 Dietary Guidelines for Americans recommends consuming at least 8 ounces of seafood per week. Seafood is packed with essential nutrients, including omega-3 fatty acids, which offer numerous health benefits.

The high protein content in seafood helps curb hunger and promotes satiety. While fresh fish is a great option, it can be expensive. Frozen fish fillets and shrimp are often more affordable alternatives. Additionally, canned seafood can be a convenient and budget-friendly choice, perfect for dishes like salmon patties, sardine toast, or Niçoise salad.

WHOLE GRAINS

Contrary to popular belief, you don’t need to completely eliminate starches like pasta, bread, and rice while losing weight. The key is to choose whole grains most of the time.

Whole grains, such as whole-wheat pasta, brown rice, and quinoa, are packed with vitamins, minerals, phytonutrients, and fiber, promoting satiety. Our bodies and brains naturally prefer carbohydrates for energy. Consuming whole grains in combination with protein and healthy fats can help curb cravings for refined carbs and sugar.

FERMENTED FOODS

Gut health is crucial for overall well-being. In addition to supporting immunity and digestion, maintaining a healthy balance of good bacteria in the gut may also promote fat burning, according to a 2020 review in Preventive Nutrition and Food Science.

Probiotic-rich foods, which provide beneficial bacteria, include kefir, yogurt with live active cultures, homemade sauerkraut, and tempeh. Try to incorporate a few bites or sips of these probiotic foods into your diet most days. Also, include prebiotics—such as bananas, asparagus, legumes, and onions—which serve as fuel for healthy gut bacteria.

PISTACHIOS

All nuts can be part of a healthy weight loss diet, as they’re satiating and satisfying due to their healthy fats, fiber, and protein content. The key is portion control, with a serving of shelled nuts (about 1/4 cup) containing between 160 and 200 calories.

Shelled pistachios fall in the middle range for calories, with approximately 183 calories per serving, according to the USDA. In addition to being tasty, pistachios offer several health benefits.

A 2020 study published in Nutrients found that regular consumption of pistachios was linked to weight loss, particularly in the abdominal area, among overweight individuals. Furthermore, eating them two or more times per week may help reduce the risk of future weight gain, according to a 2019 study in BMJ Nutrition, Prevention & Health.

For mindful eating, consider buying pistachios in their shells—shelling them as you snack can help you slow down and enjoy each bite!

AVOCADOS

Avocados are a staple in many diet plans for good reason. They provide a powerful combination of healthy fats and fiber, along with a creamy texture that adds richness to meals and snacks.

A 2021 study published in The Journal of Nutrition found that women who consumed one avocado daily while following a reduced-calorie diet experienced greater loss of visceral fat compared to those who did not include avocado. However, a 2022 study in the Journal of the American Heart Association found no significant effects on belly fat, although it did show that eating one avocado daily slightly reduced total and LDL cholesterol (the “bad” kind). While research on avocados and belly fat is mixed, they remain a nutritious and satisfying addition to a healthy diet.

If you’re looking to enjoy avocados beyond the classic avocado toast, there are plenty of delicious options, including Creamy Avocado Pasta, Mango & Avocado Salad, and Avocado Chicken Salad.

DARK CHOCOLATE

Yes, chocolate can aid in weight loss, and here’s why: A sustainable weight loss diet is more effective when it allows for the inclusion of your favorite foods. A 2020 review published in Current Nutrition Reports found that depriving yourself of certain foods can lead to intense cravings for them. These cravings might become so overwhelming that they cause you to abandon your weight loss efforts due to feelings of deprivation. By incorporating enjoyable foods like chocolate into your diet, you may find it easier to stick to your weight loss plan.

Including an ounce of dark chocolate (aim for 70% cacao content or higher for maximum antioxidant benefits) could be the indulgence you need to stay on track with your weight loss goals. In addition to its delicious taste, dark chocolate offers heart-healthy and mood-boosting benefits, according to a 2018 review in Planta Medica.

CONCLUSION

Eating a balanced diet that includes sufficient protein and fiber is essential for healthy weight loss (about 1 to 2 pounds per week). Here are 10 of the best—and easiest—foods to incorporate into your meals and snacks in the coming weeks. Adding these foods will help you manage your weight while ensuring you receive the nutrients your body needs.

30 AWE-INSPIRING ASYMMETRICAL BOBS HAIRCUTS FOR AN EDGIER STYLE

The asymmetrical bob, with its shorter length on one side, adds a contemporary edge to the classic cut. Ideal for those looking to stand out, the length and angle can be customized to suit your face shape or highlight your favorite features. Here are some top asymmetrical bob styles to inspire your next look!

Twist on the Inverted Bob

Embrace this bold cut and color combo for a striking final look. The hair is stacked in the back and sharply angled forward into a chin-length chop, with a sleek, short fringe that contrasts with the edgy waves and sharp angles. Perfect for showcasing natural texture, this style works beautifully on everything from straight and slightly wavy hair to more defined curls. You’ll love the transformation!

Silver Sophisticate

The cool taupe, cloud gray, and pewter shades evoke the mood of a stormy sky, bringing a fresh, modern twist to a timeless style. This youthful yet refined palette enhances the look, particularly complementing blue eyes. Choppy layers provide a tailored finish, reducing weight while adding volume for maximum versatility.

Bob with Swing Bang

This flicked, eye-grazing fringe adds beautiful movement to the cut, while girly touches like champagne highlights, a glossy shine, and soft, blurred edges enhance its charm. The bangs and dimensional color bring a playful, flirty vibe, and the choppy ends break up the strong geometric lines. Tucking one side behind the ear creates a subtle contrast to the overall fullness for a more dynamic look.

Wavy Side Swept Bob

Loose waves swept dramatically to one side give this bob a modern edge, with blonde highlights accentuating the uneven choppy texture. If you have similar features to the girl in the photo, such as low contrast between your skin tone and eyes, the exposed roots will keep the look from appearing washed out, adding depth and dimension to the style.

Asymmetrical Femme Fatale

Want to channel the vibe of a fierce female lead or a comic book heroine? Opt for an asymmetric bob with sharp tips, a sleek finish, and a deep ebony hue. Straightening the hair with an iron creates a polished look, while a side part softens the style’s intensity. The final result is both seductive and bold, sure to boost your confidence.

Cotton Candy Bob with Shaved Side

Thick, healthy hair serves as the perfect foundation for an asymmetrical bob. This bold look takes shocking pink to the extreme, making a statement. The dramatic, forward-swept side bangs paired with a buzzed side that reveals the model’s natural hair color create a striking and edgy contrast, adding to the overall impact of the style.

Shoulder Length Ombre Bob

Hand-painted caramel highlights on dark hair soften the sharp lines of this extra-long asymmetrical bob. The length gradually increases toward the front, creating a dynamic, swingy effect. This style is ideal for those who love the asymmetrical trend but prefer to keep more length for a sleek, modern look without going too short.

Classic Straight Black Bob

This bob combines two popular lengths—chin-length on one side and collarbone-length on the other—for a stylish asymmetrical twist. Its classic straight lines and softly turned-in edges pay homage to the original bob of the 1920s, elegantly framing the face for a timeless yet modern look.

Fiery Red Angled Bob

This layered, angled cut adds a fun and funky vibe to the girl’s unique coloring. The expertly angled foxy red bob highlights the contrast between darker roots and brighter ends, creating depth and dimension. The result is a bold, playful look with easy movement that captures attention effortlessly.

Stacked Haircut for Thick Hair

Transitioning from long to short hair is a significant commitment, but it can be incredibly rewarding, especially if long locks are weighing down your features. Face-framing layers enhance smaller face shapes, providing structure and revitalizing a previously uninspired style for a fresh, flattering look.

Asymmetrical Golden Girl

What could be more lovely than this long bob featuring warm blonde tones, loose curls, and bright tendrils? To add volume at the roots, flip your hair to the opposite side of your usual part. For a relaxed, tousled look, flip your head upside down and spritz in a workable spray to create that effortless disheveled effect.

Rooty Blonde Peekaboo

For those with an eclectic sense of style, an uneven bob is a fantastic choice. Its unique proportions add an artistic flair, making it ideal for anyone seeking a perfectly imperfect look. The flicked tips and dramatic light-to-dark fade serve as bespoke details that enhance this striking hairstyle.

Sleek and Shiny Asymmetrical Bob

Showcase your shimmering strands with a stunning angled cut that flatters a variety of face shapes. The back is slightly shorter, drawing attention forward and subtly elongating the face. This style is an excellent choice for the workplace, striking a balance between chic and fashion-forward without being too flashy.

Sharp Choppy Bob

This short bob embodies the ultimate low-maintenance chic style with its effortlessly mussed-up bedhead appearance. It’s perfect for those with wavy or fine straight hair, requiring minimal daily styling for easy upkeep. Falling asleep with wet hair and rolling out of bed has never looked this good!

Wavy Side Parted Bob

The gorgeous caramel highlights in this style beautifully enhance the loose, natural waves. You can achieve the look of this long asymmetrical bob by applying a bit of mousse and scrunching your hair or creating very loose waves with a large-barrel curling iron for added texture.

Layered A-Line Cut

This slightly edgy cut is a favorite, especially when paired with rich, dark brown hair. The surface layers help manage thick strands by removing bulk, while the deep side part beautifully complements the uneven lengths. If you have straight hair, this style is a perfect match for you!

Classic Chin-Length Bevel

In this image, the hair on the longer side gracefully falls below the jawline, grazing the collarbone and naturally flipping inward. For those who prefer an understated aesthetic, this variation offers a cute, timeless look with flattering unevenness. A panel of lighter color through the front piece draws attention to the elongated side and beautifully frames the face.

Layered Bob

Here’s another great example of how to revitalize thin, lifeless strands with artful layers. This stacked cut adds volume without the need for curls, incorporating short, spunky layers throughout the crown. It’s an excellent everyday style that maintains its shape with minimal maintenance, making it a perfect choice for a woman always on the go.

Pop of Color

Nothing captures attention quite like strong contours and bold colors. This vibrant fade accentuates the movement of the cut with rich shades of green. A one-length shape with asymmetry in the front serves as an ideal foundation for intricate tonal designs, while the tightly cropped nape reduces weight and enhances the hair’s swing.

Fake Asymmetry

If you’re looking for an asymmetrical bob without a permanent commitment, you can achieve this look on an angled bob with a simple side sweep and tuck. By wearing one side forward and tucking the other behind your ear, you’ll create a sultry and temporary asymmetric style that’s effortlessly chic.

Perfectly Sleek Asymmetrical Bob

If you have beautifully straight hair and are open to experimenting with length, consider trying this strikingly asymmetrical bob. While it has a bold and daring appearance, you can easily transform it into a cute style by tucking the shorter side behind your ear and adding a charming accessory, like a flower. This creates a softer, more playful look!

Wine-Red Waves

Asymmetrical bob haircuts offer incredible versatility. You can wear your hair naturally straight or use a flat iron for a sleek, glossy finish. Alternatively, embrace elegant loose curls or relaxed beach waves, like these, to add a touch of effortless charm to your look.

Cute Asymmetrical Bob

Asymmetrical bobs are excellent for balancing square face shapes, thanks to the visibly longer section that softens the angles. A deep side part significantly enhances this effect. Plus, if you have straight hair, styling an asymmetrical bob is a breeze—just use a hairdryer and a round brush to achieve a polished look effortlessly!

Wavy Bob with Dark Roots

Women with thin hair should incorporate layers into their asymmetrical style to add fullness. This look also features highlights that blend beautifully with darker roots for added dimension, while spiral curls enhance the overall volume, creating a stunning and lively appearance.

Asymmetrical Bob with a Fun Twist

This short asymmetrical bob truly stands out thanks to its trendy color block. If you find ombre and highlights to be passé and are seeking something completely fresh, consider this striking idea. A shine spray and a quick pass with a flat iron will elevate this asymmetrical bob, giving it an exceptionally glamorous and chic finish.

Yellow and Purple Bob

If you’re open to bold colors, why not combine a few for a truly eye-catching look? Contrasting yellow and purple create a stunning effect on this edgy asymmetrical bob. However, remember that vibrant hues require proper maintenance, so be sure to consult your colorist about the best shampoo to keep your locks bright for as long as possible. And don’t forget to check out a flat iron tutorial for styling tips!

Stacked Bob for Fine Hair

If you’re seeking an asymmetrical cut that flatters fine hair texture, consider this layered asymmetrical bob. The multiple layers effectively add volume and movement to fine strands. As a bonus tip: strategically placed highlights can further enhance the volume and depth of your hair, creating a lively and dynamic look.

Wavy Asymmetrical Bob

Asymmetrical bob haircuts can strike a perfect balance between edgy and cute, and this particular style leans towards the latter. Soft waves, a lack of sharp angles, a natural parting, and a beautifully blended ombre come together to create a charming, feminine look.

Simple Asymmetrical Cut

If you’re just starting to explore asymmetrical bob hairstyles, this style is a perfect entry point. It features a subtle difference in lengths and utilizes a deep side parting to balance the longer and shorter sections. This is an excellent way to upgrade your classic bob without making a drastic change to your overall look.

Sleek Style for Black Hair

This trendy haircut maintains the essence of a classic bob while adding a bold statement. The deep side part creates extra volume in the longer section, enhancing the overall shape. The shorter strands blend seamlessly into a striking asymmetry, especially when tucked behind the ear, giving it a chic and modern flair.

CONCLUSION

The asymmetrical bob is more than just a haircut; it’s a statement of individuality and style. With its daring design and endless possibilities, this versatile cut can complement a variety of face shapes and personalities. So, why wait? Embrace the asymmetrical bob and unleash your inner style icon.