Eat more good things and lose weight! It’s not as hard as it sounds. A good diet is the cornerstone of any healthy lifestyle, and especially so in a weight loss regimen. I’ll show you how to eat healthy on a budget, with five great foods and dietary supplements that will help you to lessen your appetite while losing weight faster, smarter, and safer than ever before.
Weight Loss Tips to Kick Start Your Journey
It seems like every time you pick up a magazine or read an article online there’s a new “guaranteed” diet or weight loss programs being featured. Instead of falling for the latest fad, a better approach is to listen to your body.
Your body frequently gives you hints about what you need to eat and, more importantly, what not to eat. You can improve your health and weight loss goals by utilizing some easy tips.
Before you begin, it’s essential that you know that no one loses weight in the same way. There’s no one-size-fits-all approach that will work the same for everyone. Two people of the same weight and height will lose weight at a different rate, even if they eat the exact same foods and participate in the same activities.
The time of the day and even the season of the year can lead to difficulties in managing your weight. Eating later in the day can pack on extra pounds. Backyard BBQs and hotel meals when traveling on vacation are detrimental to your weight loss and maintenance objectives, just as being less active during winter months can have an effect.
- Eat What’s Right for Your Body
To maximize weight loss, use healthy ingredients and choose foods that are rich in antioxidants, vitamins and minerals. A healthy body is one that gets a lot of nutrients from a wide range of foods, so don’t be a picky eater. You might even be surprised how much you enjoy a cup of leek soup or kale salad.
- Lose Weight by Eating Mindfully
You don’t have to stop eating to lose weight. instead, savor each meal and enjoy the entire dining experience instead of just gulping down your food. Eat slowly, chew abundantly, and remain aware of what you’re eating.
The same principle applies whether you’re consuming solids or liquids. Eating or drinking slowly increases weight loss by making you feel fuller faster and the overall result of mindful eating is increased energy, lower stress and fewer digestive issues.
- Stay Hydrated
Staying hydrated is an essential element for health, weight loss and weight management. Your body is 80 percent water and fluid is as important for health as food. Water is necessary for a diverse array of functions that includes:
- Farm to Table
Take advantage of nature’s bounty for health and weight loss. Local seasonal produce is available at a variety of farm markets. Fruits and vegetables from around the world are offered at supermarkets, making it possible to maintain a healthy diet throughout the year even when local produce isn’t available.
- Eat for Better Health
Eating organic and non-GMO foods minimizes the pesticides and artificial ingredients that can be found even in some fresh fruits and vegetables. It also minimizes the potential for exacerbating allergies, gaining weight, and introducing unwanted elements into the body that can have unpredictable results.
- Enjoy Life More
Even with a healthy diet, it’s important to get your body moving to maximize your weight loss goals.
Do something enjoyable to get moving like hiking new trails, taking a dance lesson or even go swimming. It will burn calories, keep your body in shape and build muscle. The more muscle you have, the more calories you burn. even while you sleep.
- Avoid Processed Foods
The sugar, fat and salt in processed foods and beverages are weight loss enemies. They are also addictive, just as nicotine and caffeine. Food companies utilize those elements, along with color, flavor, aroma and texture, to make you eat more.
- Don’t Eat in Front of the TV or Computer
It’s best not to associate eating with the TV, computer or other distraction to eliminate developing a pattern of eating whenever you’re in front of either device. Eating in suitable surroundings allows you to focus on the meal. And put your phone away while you dine.
- Prepare Your Own Lunch
Boost your weight loss by not falling into the trap of eating out or ordering fast food while at work. Preparing your own nutritious lunch and taking it to work ensures that you have the right foods and portions that are right for you.
- Sleep for Weight Loss
Stress is one of the leading causes of weight gain. When you feel nervous, anxious and stressed, your body releases hormones for a fight or flight reaction that leads to an increase in appetite. When you don’t get enough sleep or don’t achieve a restorative slumber, levels of the stress hormone cortisol are elevated and leads to mid-section fat build-up.
Foods to eat if you want to lose weight
It can be a little deflating to find out you’re still overweight despite your best attempts at a diet. It has involved starving yourself for long periods during the day and reducing the portions you eat, yet those sneaky few extra pounds have refused to budge.
Sometimes, you’re carrying more than a few extra pounds and the additional weight can have a huge impact on your physical & mental well-being. There is the occasional struggle with your self-image as well as the increased risk for a number of serious diseases including diabetes, heart disease, stroke, and certain cancer types. It’s a situation that can affect your work, relationships, and other day-to-day activities – even raising your stress levels.
In order to enjoy a full and healthy life, you’ve got to make sure that you manage your weight properly. Devising an effective weight loss program begins with understanding the foundation for any good diet; What you eat is just as important as how much you eat. Different foods pass through various metabolic pathways in the body and can have widely varied effects on hunger, hormones and how many calories we burn.
Losing all that weight that’s become a real bother may seem like a daunting task but knowing which foods are the best for weight loss makes it so much easier. Even if your weight loss program is going well, the right food choices can give you an extra boost and help you achieve your goals quicker. They also reduce the amount of time you need to put in the gym, making your path to fitness easier.
A simple breakfast of oatmeal can be more than enough not only to satisfy you but to help prevent hunger and keep you full for longer. Besides preventing you from overeating, it’s chuck full of fibre that’s great for regular bowel movement and reducing water retention.
The grains also contain high resistance starch that helps fat burning (and reduces fat storing) by keeping insulin levels low since it does not significantly cause an increase in blood sugar (unlike refined carbohydrates).
Rice is such a big part of our everyday diet that it’s nearly impossible to avoid it completely when we’re dieting. This makes brown rice a very excellent alternative to the more common, high-calorie white rice. It is a heartier, fibre-filled, low-energy-density food which means that it’s heavy and filling but low in calories.
It contains a rich supply of energizing vitamins that boost metabolism and helps you burn calories faster. It’s also full of muscle-strengthening proteins that are great for flattening and toning your belly.
They’re fresh, juicy and are very good for anyone. They contain natural sugars – which are much better than processed sugars. They also have a low energy density and take a while to chew – meaning you feel fuller for longer with less caloric intake.
There’s a host of fruits to choose from and different fruits contribute in different ways to maximizing the effects of your weight loss plan. You can also combine them into a fruit salad for greater variety and increased impact.
Apples are very rich in fibre and keep you satisfied for long periods of time. Pectin, a type of fibre in apple, also keeps cells from absorbing fats and encourages water absorption which helps remove fat deposits from the body.
Avocados are amazing for curbing hunger and contain healthy fats called monounsaturated fat that improves metabolism. They also boost the removal of unwanted belly fat and contain other nutrients that aid digestion. They are a very healthy option for your salad dressings and spreads.
Bananas (Especially the unripe ones) are good examples of foods high in resistant starch which have been shown to have several beneficial effects that may contribute to weight loss. Its presence leads to decreased appetite and decreased fat storage in fat cells. They also have high levels of potassium that provide energy boosts and relieve water retention.
Conversely, you can opt for plantains (preferably unripe) – boiled not fried – since they have the same effect.
Cucumber and Water melon are both members of the melon family and have great slimming properties. Both the whole and extracts of cucumber are excellent diuretics which are very beneficial in the treatment of fluid retention in any part of the body. These fruits have reduced number of calories.
Berries are incredibly delicious but they’re also very healthy and can improve the effects of a weight loss diet. They’re rich in antioxidants that make it harder to pack on any extra pounds and are a great snack that can help keep unhealthy food cravings at bay – all while being low calorie. Enjoy blueberries or raspberries in moderation to get the best results.
Grapefruits are very effective at producing a filling effect that means you eat less calories. It also enhances your body’s efforts at burning all that extra fat. In addition, it’s great for the heart with tons of vitamins and minerals that contribute to protecting the heart from damage.
Guavas, Lemons and Oranges contain Vitamin C that helps to boosts the efforts of exercise while lowering stress that may potentially cause weight gain. They also contain lots of fibre and have low calories.
Other weight-loss boosting fruits include Pawpaw, Peaches, and Pear.
It’s relatively cheap, readily available and can be cooked in more than a number of ways. Packed to the brim with nutrients, low in calories and high in fibre, beans may serve as a readily available option while trying to achieve your weight loss objectives.
It’s great for firming up muscles and keeping your body toned. It can also lower “bad” LDL cholesterol levels in the blood that are associated with high blood pressure. It also contains some resistant starch that helps with weight loss.
Tasty, low-fat yogurt is a great choice of food if you want to lose weight. It is stacked with probiotics – helpful bacteria – that help decrease the amount of fat your body absorbs. This makes your effort to burn the excess weight with activity and exercise even that much more effective.
It doesn’t contain any artificial sweeteners or preservatives and also aids in digestion – reducing bloating and stomach discomfort. More so, low-fat yogurt is low-calorie and full of protein that’s great for muscle building.
You can learn how to make homemade yogurt that’s a cheap and easy alternative to buying from a store right here.
A lot of people already drink a cup of coffee every morning to wake them up and give them the jolt they need to get going but did you know that coffee can help you lose weight?
The caffeine in coffee not only improves your alertness, it is effective in stimulating increased lipase – an enzyme that helps the breakdown of fat either during digestion or activity – that boosts weight loss. Coffee also reduces the amount of fat your body absorbs and contains antioxidants that help to boost metabolism.
Furthermore, since caffeine is a diuretic, it helps your body to get rid of excess fluids and waste products. A healthy bowel movement is necessary for effective weight loss.
However, care must be taken whenever you decide to take coffee, as its consumption has been associated with dehydration, hypertension, diabetes, negative interactions with some medication, etc.
Low-fat milk is highly rich in calcium and protein making it a powerhouse food for those looking to lose weight fast. Calcium is very effective at speeding up the process of weight loss and will greatly boost your personal efforts in the gym.
“The more calcium there is in a fat cell, the more fat the cell will burn – and the greater the weight loss,” says Michael Zemel, PhD, director of The Nutrition Institute at the University of Tennessee at Knoxville, is actually the hero of this tale.
It also helps to reduce appetite, meaning you feel the need to eat less. In a study by the American Society for Nutrition, six scientist concluded that “the addition of calcium, [with or without protein], suppresses appetite and produces overcompensation of subsequent energy intake”
The protein content is also a good source of low-calorie, slow-release energy that ensures you feel fuller with less portions, without adding unwanted calories. Drink a glass of milk with meals or work milk into your cooking with excellent milk-based recipes, and watch all that fat disappear.
Oily fish like salmon, tuna, and mackerel are very rich sources of healthy fats, protein and other important nutrients that enrich your body without adding any unnecessary calories. They also regulate the amount of Leptin – a fat burning hormone – thereby accelerating your weight loss.
The omega-3 fatty acids in the fish are great for lowering blood pressure and improve heart function. It also helps prevent inflammation in your body, improving recovery after a killer workout – that leads to building more metabolism-boosting muscles in the long term.
In addition, the iodine content aids in maintaining high metabolism as it contributes to the regular functioning of the thyroid.
Foods You Must Eat For Rapid Weight Loss
Wish you could lose weight without spending hours exercising each day?
Well, guess what? You can.
Simply add these 6 foods to your daily diet to activate rapid weight loss by boosting your metabolism forcing your body to burn more fat.
If you’re trying to lose weight you already know what a challenge it can be – especially if you’re left feeling hungry due to reduced portion sizes or the loss of more filling foods in your diet, such as bread and pasta.
Fortunately, there are plenty of very healthy and very filling foods that you can eat that will not only boost your weight-loss efforts but can also ensure you don’t succumb to the temptation to snack due to feelings of hunger.
Pectin occurs in only a few fruits, including apples.
What’s important about pectin is the fact that it can drastically slow down your body’s digestive system in addition to helping you to fill fuller.
That, along with the high fiber content, makes apples a great food for weight loss.
Potatoes have a bit of a bad reputation, and while it’s true that you should avoid the many fried varieties out there, potatoes are a great and filling source of nutrition.
While they do provide a lot of carbs, the fact that they’re packed with vitamins and other essential nutrients means they’re still a great choice for dieters.
Stick to a single baked potato with a negligible amount of topping for a delicious and filling meal option.
Another option that may surprise you – eggs have been at the center of the healthy food debate for years, but current evidence suggests that they definitely do more good than harm, so long as they are eaten in moderation.
They’re an incredible source of protein – crucial for weight loss – and the amino acids contained in eggs can help suppress hunger, making them a great choice.
- Greek Yogurt
Dairy is an amazing weight loss tool that can boost your feelings of satiety, even when consumed in smaller amounts.
Greek yogurt, in particular, is incredibly healthy, as the process of making it doubles the amount of protein while drastically reducing its sugar content.
Many sources say that yogurt – especially lower-fat options such as Greek yogurt – helps you to burn fat faster.
This one may come as a bit of a surprise, especially if your idea of popcorn is a movie theater snack covered in butter.
But air-popped popcorn with no butter and salt (or just a small amount for flavor) takes up a lot of space in your stomach.
Three full cups of popcorn only add up to about 90 calories and are more than enough to sate your snacking needs.
If you find yourself in need of a snack to stay full throughout the day, popcorn is a great weight loss option.