Losing weight, looking lean and trim has been a trending topic in the past years. Women, as conscious of their looks as they are, have done everything in their power to lose pounds in order to look slim and sexy.
Talk of exercises and workouts, foods, supplements, herbs, medications, starving, juicing and even expensive cosmetic surgeries…they have tried them all.
Why? You may ask. The simple answer is women want to look good. This isn’t the only reason, but this may be the main reason. Or why else do you think our celebrities and models flaunt their slim, perfect bodies on the red carpets?
Why do fitness, fashion and beauty magazines and blogs feature slim and shapely women? Being slim and trim is the way to go!
Looks and fashion aside, let’s talk about our health. Did you know many deadly conditions have been linked with obesity/overweight. Yes, just like being underweight is deadly, being overweight causes life threatening health conditions as well.
So, your favorite celebrity doesn’t only want to wow on the red carpets, she also wants to look and feel healthy. So why shouldn’t you?
Like I said earlier, different weight loss approaches have been taken in the past, but of all these, the most important and the first is your diet.
Please rule out starving when you are trying to lose weight and eat healthy foods that will make you shed pounds.
Your diet is important when you are trying to lose weight. There are foods that help achieve this goal. This will be explained in the article.
Superfoods for weight loss
Superfoods are foods that have health promoting properties. They have extra doses of vitamins and minerals that help you ward of diseases and promote a longer healthier life.
These super foods should be consumed daily as often as possible.
Below are superfoods that help you lose weight. They are exceptionally good for those who are not into any workout regime.
Rich in phytonutrients and anti-oxidants that fight diseases, apples are a great foods for weight loss. They contain vitamins and fiber that keeps you full for a long time.
Pears are good for weightloss since they contain an average 5.5grams of fiber that help keep our digestive system moving.
The fiber in pears help our bodies absorb the vitamins and nutrients in all the other foods you’ve eaten.
- Black beans
Black beans has a combination of protein and fiber which will keep you full for long. Asides making you feel full, they would also give you a burst of energy.
Chiles are perfect food for weight loss. They are very effective for burning calories. Chiles contain capsaicin which activates the brown fats in our bodies.
The more brown fat you have, the more calories you are able to burn.
These food is packed with protein. Proteins help you build lean muscle and helps you burn calories at the same time.
This gives you a slim and toned physique.
Almonds contain protein, omega-3s and fiber which are essential for weight loss. Munching on almonds helps you curb the urge to eat and eat again.
Eating quinoa, you’re feeding yourself with protein and fiber with fewer calories. You will feel full longer.
With sardines you’re getting omega-3s and 7grams of protein. You will be getting a mere 59 calories. These kinds of fish supplies your body with the necessary nutrition you need to lose weight.
- Chia seeds
A tablespoon of these seeds gives you 69 calories and 5.5 grams of fiber. No wonder they can be added to anything including smoothies and shakes.
Chickpeas have a high content of protein at 12 grams per cup and 11 grams fiber. This makes it ideal for weight loss.
You can add chickpeas to your sandwich or roast them with lime and black pepper and have it for snack.
- Sweet potatoes
Your body prefers carbohydrate as its source of energy. Eating more fiber-rich complex carbs such as whole grains, fruits, and vegetables will benefit you for weight loss and your general well-being.
- Goji berries
Over other fruits, goji berries have the higher hunger curbing properties. It contains amino acids. 1 ounce gives you 3 grams of protein and 23 calories.
Blue berries contains antioxidants and fiber. They offer 4 grams of fiber per cup. This helps you stay full for a long time.
Beans are inexpensive, filling and versatile. They are a great source of protein, high in fiber and not easily digested. This means you feel full longer and it prevents you from eating more.
If you start your meal with a cup of soup, you may end up eating less. You can take your soup chunky or pureed, just make sure it is broth-based.
Skip the dollops of cream and butter so as to keep your soup to just 100 or 250 calories.
Foods that enhance weightloss workouts
If you are working out to lose weight you need the best and quality nutrition to enhance your workout results. It is not only about losing the weight, it is also about losing that weight and looking good. You don’t want to look sick and anorexic.
You would want to retain your muscle and burn off the excess fat. Working out comes with a lot of things to consider- like foods that would help you work out and accelerate recovery after workout.
There foods that will help you promote weight loss and help you make your workout better.
The foods listed above should also be included in your diet, but I am laying emphasis on the ones below because they are good body fuels for you if you are working out.
- Greek yogurt
Greek yogurt is very high in protein and it is lower in sugar and sodium that the traditional yogurt. Protein helps you feel full longer so you won’t be eating more and you won’t be snacking.
This yogurt is a great post workout snack. Proteins are important for repairing muscles, and diary proteins are superb.
They would aid weight loss and at the same time help you retain lean muscle so that you would look trim and sexy.
- Nut butter
This also contains protein which is essential for weight loss. It also contains unsaturated fats that can help you drop pounds.
Asides keeping you full for long so that you don’t start craving for snacks, nut butters can help you absorb more nutrients from the food you are eating.
Eggs are packed with proteins and vitamins necessary for weight loss. Eating eggs will help you keep your muscle in working order and help you perform better at the gym.
Eggs contain inflammatory properties which help you cut down your weight by keeping your metabolism regular and wards off regular diseases.
- Low-fat chocolate milk
This is perfect if you want a post-workout snack. You will be getting the dairy protein from milk and some carbohydrate from the chocolate.
It helps your body absorb protein faster and better.
- Whole grains
Our body needs carbohydrates for fuel, and whole grains supply your body this. Whole grains should be consumed instead of refined grains.
Whole grains gives you proteins, B vitamins and fiber. Protein and fiber helps you stay full longer, protein also helps you repair your muscles. B vitamins boosts energy and your body needs this.
- Leafy greens
Leafy greens are packed with vitamin E and beta carotene which flush out waste out of muscles and speed up recovery process.
People who consume three ounces of delicate, spicy watercress every day for a period of eight weeks prior to strenuous exercise had little post-workout muscle damage.
Bananas contains easy to digest carbs, vitamin B6, which helps convert fuel into energy during exercise. It also contains potassium that helps prevent muscle cramps.
During workouts that last longer than one hour, eat half a large banana every 15 minutes.
Foods to avoid when trying to lose weight
A lot of people complain that they are not losing weight even after working out and taking fat burners. The truth is some of these people eat foods that prevent them from losing weight.
These foods are common and widely consumed and they may be preventing you from reaching your weight loss goals.
- White rice
White rice has fewer nutrients than brown rice. Your body processes it so quickly that it can likely send your blood sugar soaring.
This leads to an energy crash and cravings to eat other foods that are not really healthy so as to make your body to feel energetic again.
Opt for brown rice instead and enjoy many more nutrients it supplies with fewer future cravings.
- Diet soda
Diet sodas contain artificial sweeteners which actually causes weight gain, according to research. Instead of helping you lose weight, diet soda actually makes you add more weight.
- Some kinds of breakfast cereals
Even though many breakfast cereals are lower in fat, most of them have a high content of sugar. Sugar causes cravings and exposes your body to lot of health issues, making it very difficult for you to lose weight.
Opt for all natural cereals that contain a lot of fiber and protein.
- Frozen meals
Frozen meals are tempting but they are loaded with salt for preservation. This causes you to eat more and makes your body retain excess water so as to dilute the large amount of salt you are consuming.
- Fruit juices
Fruit juice may sound healthy to you because of the word “fruit”. Most of these fruit juices contains so many sweet stuff that offers you nothing when it comes to your health.
Instead, just go for freshly squeezed fruit juice.
- White bread
White bread is a high glycemic food, meaning it reacts with your blood sugar. If you add butter, you’ve just made it a high calorie food.
Opt for whole wheat bread instead of white bread and go for olive oil instead of butter.
- White potatoes
Just like white bread, white potato is a high glycemic food. It raises your blood sugar and causes it to drop. This is not good for you if you are trying to lose weight.
It is better to go for sweet potatoes if you really want to eat potato.
- Vegetable oils
Some oils are better than others. Vegetable oils are not one of the good oils for you if you are trying to lose weight.
Mistakes to avoid
Losing weight can seem very difficult. Sometimes you may feel you are doing the right thing to lose weight but you are not getting results.
You may not know that you are following outdated advice and weight loss tips, which may be hindering your weight loss results.
The following are weight loss mistakes you should avoid;
- Not working out or working out too much
When you are losing weight, you lose both muscle mass and fat. If you are not exercising at all, you will lose muscle mass and your metabolic rate will decrease.
Exercising helps you reduce the amount of muscle you lose, boost metabolism and burn fat.
Over exercising may lead to stress, impair andrenal hormone production. Andrenal hormones regulate stress response.
Forcing your body to burn more calories through too much exercising I unhealthy and ineffective.
- Not eating protein
Protein rich foods are a very good food for weight loss. Eating protein reduces appetite, increases feelings of fullness, increases metabolic rate, decreases calorie intake, and protects your muscle mass when you are trying to lose weight.
- Not eating enough fiber
Not getting enough fiber from your diet may compromise your efforts to lose weight. Studies reveal that a kind of soluble fiber called viscous fiber reduces appetite by forming a gel that holds water.
The gel transports slowly through your digestive tract, thereby making you feel full.
According to research, all kinds of fiber benefit weight loss, but viscous fiber helps reduce appetite and calorie intake more than the other types of fiber.
Losing weight takes a lot of patience and determination. These tips will help you achieve your dream body.
Eat the right foods, avoid the bad ones, and avoid diet and exercise mistakes. You will be successful if you eat the right foods 100 percent of the time and avoid the mistakes.
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