Salmon What a catch! Research suggests the omega-3s   in salmon and other fatty fish help build muscle—and the more muscle you have,   the more calories you burn. Omega-3s may also help reduce fat storage by lowering   cortisol levels (scientists have yet to confirm how). Go for: Two 3-oz servings   of fatty fish per week.

Yogurt Calcium-rich foods have slimming superpowers.   Get too little of this mineral and your body's more likely to pack away calories   as fat, according to a review of studies. With up to 50 percent more calcium   per ounce than milk, yogurt is a potent source. Better yet, its probiotics may   help keep belly fat under control. Go for: At least two servings a day.

Avocado For a speedy metabolism, you need to keep   inflammation in check and blood vessels clear and supple. Avocado's unique combo   of essential fatty acids, monounsaturated fats, and antioxidants helps you do   just that. Plus, one avocado's 14 grams of fiber kicks up your calorie burn.   Go for: One to two daily servings of foods high in healthy fats.

Beans High in resistant starch and fiber, beans   force your system to use extra energy (as in calories) to break them down. Research   from the University of Colorado suggests that if you choose foods high in resistant   starch—it's also found in whole grains and not-quite-ripe bananas—you can increase   your calorie-burning power by up to 24 percent over the course of the day. Go   for: One serving of a resistant-starch food per meal.

Chili Peppers Feel the burn? It's more than mere   sensation: chilies' heat signals the presence of capsaicin, a compound that,   along with capsiate, can propel the body to scorch an extra 50 to 100 calories   following a spicy meal. Go for: Chilies as hot as you can stand. (But watch   out! The hottest ones—habanero, Scotch bonnet, and Thai or Indian peppers—are   too fiery for many people.)