foods to help you win the war on weight
. Full of protein and healthy fats, salmonalso contains iodine, which is necessary for proper thyroid function and a healthy metabolism, according to researchers at Oregon State University. As an added bonus, the omega 3 fatty acids found in the fish may help to reduce inflammation throughout the body, according to the Mayo Clinic.
. Protein rich eggs are a great breakfast choice. A study in the Journal of the American College of Nutrition found that women who ate two scrambled eggs and two slices of toast with low calorie jam consumed less food over 36 hours than women who ate a bagel, cream cheese and fat free yogurt. The meals were of equal caloric value, but those who ate eggs felt more full.
. A University of California at Davis study, published in the American Journal of Clinical Nutrition, revealed that Cholecystokinin, a digestive hormone found in beans, acts as a natural appetite suppressant. Beans are also helpful in keeping blood sugar and cholesterol levels in check.
. Green tea is packed with antioxidants called catechins that are known to speed up metabolism and may help to burn fat. According to papers published in the American Journal of Clinical Nutrition, studies show that tea drinkers have lower waist to hip ratios, Body Mass Indexes (BMIs) and less body fat than non tea drinkers.
. Grapefruit can be a great weight loss food. It contains phytochemicals that reduce insulin levels and help to convert calories into energy instead of fat. A study at the Scripps Clinic found that subjects who either ate half a grapefruit or drank an 8 ounce glass of juice before each meal lost more weight than the control group. Grapefruit can have a harmful interaction with certain medications, so check with your doctor before incorporating the
. Include hot red chilies in your daily diet to help lose weight. Researchers at the University of Wyoming found that the capsaicin in chili peppers may stimulate heat production in a person s bodyand in turnincreased energy expenditure and fat oxidation.
. Dr. Linda Rector Page writes in her book Weight Loss and Cellulite Control that sprinkling a little cinnamon in your coffee or tea can help curb post meal sugar cravings. Cinnamon also aids in lowering cholesterol and blood sugar levels in Type 2 diabetics according to a study at the Beltsville Human Nutrition Research Center in Beltsville, Maryland.
. Eating a big salad, minus the creamy dressing, is a good way to keep your weight in check, but not just because salads can be low calorie. They are filling, too. Researchers at Penn State University observed 42 women, and those who consumed a large salad ate 12 percent less all you can eat pasta afterward.
. Three pears a day will help to keep the excess weight away. The pectin fiber found in pears helps to keep blood sugar levels in check, which in turn prevents snacking between meals. A study at Universidade Federal do Amazonas in Brazil found that women who consumed three pears each day lost more weight than women who at three small oat cookies and were on the same diet.
. A study at Purdue University in Indiana determined that people were more full after eating soup than after eating a chicken breast. Researchers proposed that cognitive factors were in play, or, In other words, the subjects brains simply found the soup to be more filling.
. A bowl of high fibercerealat breakfast can help ward offunhealthy snacking. A group of researchers at the VA Medical Center in Minneapolis offered a group of people one of five cereals for breakfast in addition to milk and orange juice. The same group was offered a buffet lunch, and those who had consumed a high fiber cereal ate less at the buffet.
. Eating tofu as an appetizer can help to reduce food intake during following courses, according to researchers at Louisiana State University. They found that in a group of 42 overweight women who ate either tofu or chicken before a meal, the women who consumed tofu ate less during the meal.
. Avocados are high in monounsaturated fats that contain oleic acid, a compound thatcan help increase satiety and ward off hunger according to researchers in the journal Cell Metabolism. Avocados are also a great source of potassium and fiber.
. Lean beef is a great option for those trying to lose weight since it is high in the amino acid leucine.Women who wereon a high protein diet rich in lean meat and dairy and whoparticipated in a University of Illinois at Champagne Urbana study, lost more weight and retained more muscle thanthe group of women on a diet of complex carbohydrates like rice and pasta.
. Extra virgin olive oil contains monounsaturated fats that studies have shown help to burn body fat. In a Curtin University of Technology study in Australia, a group of post menopausal women were given either olive oil or cream as a source of fat. Those who consumed the olive oil experienced a higher level of fat oxidation. Adietrich in monounsaturated fats can also prevent central body fat distribution, according to an article in the Journal for
. Nuts are fattening, but when eaten in moderation, they can help you consume less.Researchers at Purdue Universityfound that peoplewho added nuts to their diet ate less during their subsequent meals.They also saw a spike in the participants resting metabolisms.
. Tuna is high protein and low calorie.
LEAFY GREEN VEGETABLES
. Leafy greenslike spinach, kale and lettuce are low in calories and carbohydrates but are rich in fiber, vitamins, minerals and antioxidants.
. The probiotic bacteria in yogurtpromote good gut health, and studies have shown that a healthy gut may help keep leptin resistance, believed to be a leading cause of fat gain, at bay, according to a study from the Medical College of Wisconsin.
. Cottage cheese is another goodhigh protein, low calorie choice.
. In 2005, Swedish researchers found that the acetic acid found in vinegar slowed down the passage of food from the stomach to the small intestine, and, therefore, left a person feeling full longer.
. There s no need to give up chocolate in your quest to lose weight. Just opt for the dark version of your favorite bar.Researchers at the University of Copenhagen determined that study participants whoate 100g of dark chocolate later consumed 15 percentless pizza than a group who had been given the same amount of milk chocolate.
THINGS YOU SHOULD AVOID WHILE TRYING TO LOSE WEIGHT
. Not happy with what your weighing scale tells you? Thinking of going on a crash diet or skipping meals altogether? Wait. Have you ever thought that these quick fixes may do you more harm than good? Before you start, here are some common things you can avoid while trying to reduce weight.
TOO MANY CHANGES TOO SOON
. Sudden changes in the diet is a mistake often made by people trying to lose weight. Switching from eating junk to something healthy is good, but you need to allow your body to adjust to these changes gradually. Trying to give up fried food and hitting the gym overnight may fatigue your body. The trick is to take it one step at a time. Start by cutting down on junk and with mild exercises and gradually build a healthy routine.
STRICT DIET PLAN
. Following a super strict diet for the first few weeks and then feeling overwhelmed due to the sudden changes happens all too often. A better way to do this is by cutting down on late night snacks, bringing down the intake of soda or even by replacing salad with french fries. These small and healthy changes sustain much longer and can make you feel better.
CHECKING YOUR WEIGHT TOO OFTEN
. Nothing can beat the joy of seeing the weighing scale tip in your favour. But checking your weight every now and then to keep a track of your progress will not really help. Try to weigh yourself once a day. However, if you feel compelled to step onto the machine every hour, then limit the habit to just once a week.
. Losing weight takes time, but it s not impossible. Everyone reacts to diet and exercise differently. While some may lose 1 2 pounds in a week, others may take a little longer. Don t compare your targets with someone else s and don t be disheartened by minor setbacks. It s all part of the process.
PUTTING YOUR SOCIAL LIFE ON HOLD
. You don t have to ditch your friends or throw your social life out the window just because you re trying to lose weight. Research suggests that social isolation can lead to weight gain and cause depression. The company of your friends may just motivate you further. And you don t have to eat greasy bar food all the time. Just choose a meal that will go with your diet plan.
FOLLOWING WEIGHT LOSS BOOKS
. Weight loss books are good for motivation but they won t exercise for you. Consuming all that information is no good if you don t put it to practical use. You need to take matters into your own hands. Keep a track of how much you eat and exercise on a daily basis and try to increase your exercise level slowly with time. You can even use a calorie tracking app on your phone or just note down small details like time, hunger level and mood.
. We ve all been there. And the mornings after binge eating sessions are the hardest. But skipping meals will not help. When you fast through the day, you tend to binge at night and end up feeling worse. To avoid this you should start your day with a healthy breakfast and divide the rest of your day with small yet regular meals.
AVOIDING STRENGTH TRAINING
. You can t be blamed for this one. Those strength training machines do look intimidating. When you hit the gym for the first time or return after a long gap, it s tempting to just stick to the treadmill. However, it s just as important to build muscle mass if you want to stay lean in the long term.
RELYING JUST ON THE GYM FOR EXERCISING
. People think exercising in the gym for an hour or so is the best and only way to reduce weight. However, physical activities such as walking, hiking and biking are also very useful, as they boost your heart rate and improve metabolism.
CONSUMING TOO MUCH LIQUID
. It s a common assumption that drinking too many beverages will help you reduce weight faster. But in fact the calories consumed from alcohol, smoothies, sweetened juices and sodas actually lead to weight gain. However, replacing calorie loaded beverages with water, skimmed milk and vegetable juices will definitely help.
ABANDONING CARBS ALTOGETHER
. People often fall into the trap of avoiding carbs to get instant results. But carbohydrates are the main source of energy for our bodies and leaving them altogether can lead to health problems. Eat healthy carbs, such as high fiber cereals and brown rice. They keep you full for a long time and help you lose weight.
. In an attempt to lose weight faster, people often make the mistake of consuming weight loss supplements or pills, which promise remarkable results without any effort. But these can have serious side effects. There are no shortcuts to becoming slim and the only correct way to shed those extra pounds is by exercising and eating the right way.
EATING DIET FOOD
. Replacing natural food with diet foods and drinks can ruin your weight loss plan. Diet foods and drinks may contain fewer calories but the chemicals in them are much worse.
STICKING TO THE SAME ROUTINE
. If you follow the same exercise regime for months and expect better results each time, then you probably need a reality check. In order to get better results you need to raise the bar and challenge yourself each day.
EATING MORE FIBER AND DRINKING LESS WATER
. Eating a fiber rich diet is good but at the same time not increasing the water intake can be harmful ? one of the side effects is constipation. It is necessary to keep a balance between fiber and water.
GIVING UP SWEETS
. People think that giving up sweets and living on just soups and veggies is key to losing weight faster. But you can still lose those extra pounds by enjoying cakes and ice creams once in a while. Always set aside cheat days where you can indulge in your favourite snacks without feeling guilty. It is good to keep a balanced diet that contains variety and does not make you feel like you are missing out on anything.