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Recently, my friend Ryan reminded me that you can't exercise off a bad diet. And Ryan is living proof of this fact. In the past few years he has been consistent with his exercise and diet choices. His reward is that he has lost 89 pounds. After years of trying to just exercise more without focusing on my nutrition, I have made some great steps forward to improve my personal health. By changing my diet I have dropped by body fat from 13% to 10.4% during the past 6 weeks. I still workout almost daily but I am a believer that you get fit in the gym and lose weight in the kitchen.

In my first article I detailed 5 of the 15 best ways I have found to burn more fat. Below are 5 more that have really helped me work toward my goals.

Fight fat with fiber: Fiber is the part of plant-based foods that our bodies can't digest and use for energy. Fiber can make us feel full sooner which can have a positive effect on our amounts of food consumption. In addition, fiber is needed for healthy digestion and elimination of waste. Oatmeal is a heart healthy option because it is a good source of fiber. A single serving of steel cut oats (about ¼ cup dry) contains about 150 calories with 5 g of protein and 4 g of fiber. Steel cut oats are naturally low fat and contain no cholesterol. Other high fiber foods include raspberries, apples, pears, and strawberries.

Drink green tea: Drinking green tea has numerous benefits when trying to burn more fat and lose weight. Studies have shown that green tea can boost your metabolism. In addition, green tea causes carbohydrates to be released slowly by the body. This translates to lower blood-insulin levels and allows your body to burn fat instead of storing it. Green tea is also a diuretic that will help remove excess water. While this is not the same as burning fat, it will help you feel less bloated.

Eat breakfast: The word "breakfast" can be broken down into the words "break" and "fast." A fast is an extended period of time without eating and while you may not think about it, you are actually fasting while you sleep. When you wake up and eat your first meal you are then breaking the fast. According to the mayo clinic, eating a healthy breakfast may help you lose weight. First, eating breakfast can help reduce your hunger and limit the desire to overeat later in the day. In addition, by starting the day with a healthy breakfast you tend to continue to make healthier food choices throughout the day. Finally, skipping breakfast is often associated with decreased physical activity. So eat your breakfast to power your body to be active throughout the day.

Eat the heat: The idea that spicy foods can help speed up your metabolism has been around for some time. The key component involved in this increased conversion of food into chemical energy is capsaicin. Capsaicin is a colorless compound that gives most chili peppers their heat. In addition to having a slimming effect, studies have shown that adding hot peppers into your diet can serve as an anti-inflammatory and lessen the chance of developing blood clots.

Yes, soup for you! Having a serving of soup can do wonders for helping you achieve your weightless goals. According to a Penn State University study, soup can work as a great appetite suppressant because it can fill you up with a great blend of healthy foods and liquids while not being very dense in calories. This will help you refrain from making poor food choices when you feel the need to satisfy a craving. An important side note with soups is that they are not all created equal. Fresh soups generally will contain less sodium than canned soups and broth soups often contain fewer calories than creamy soups. For example, Campbell's Vegetable Beef Soup at Hand contains 70 calories while a container of the Creamy Tomato Parmesan Bisque has 220 calories.

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