Eating To Lose Weight
Whilst everybody is beautiful, there is no harm in wanting to lose a few pounds and tone up here and there. Summer is just around the corner and with it, the return of bikinis and cute summer dresses and skirts. This may instill fear in some people who feel their bodies aren’t quite bikini ready yet, but with this eating to lose weight guide, you needn’t worry. You don’t need to starve yourself and run a marathon every day to see results! It’s as simple as eating the right foods and avoiding, or eating in moderation, other types of food.
Eating To Lose Weight: The Basics
It’s no secret that a low-carb diet is highly effective when it comes to eating to lose weight, but there are other tips and tricks you may not know of:
Make sure your breakfast is high in protein: This has been proven to reducing cravings and help you feel fuller for longer, hence reducing calorie intake as the day goes on.
Try to avoid fruit juice and sugary drinks: These are both loaded with what we call “empty calories” which are detrimental to weight loss. This doesn’t mean you shouldn’t eat fruit though!
Have a glass of water before mealtimes: Research has shown that drinking a glass of water before you eat is great at reducing appetite and calorie intake as it makes you feel fuller.
Eat weight-loss-friendly foods: Some foods, or as I like to call them “super food'“ are simply more effective when it comes to eating to lose weight. I have listed these foods below!
Eat foods with soluble fiber: There have been studies around the positive effect soluble fibers have on weight loss. These foods include apples, oats, and beans! An apple a day keeps the weight-gain at bay!
Drink tea: Yes, you read that correctly! Caffeine consumption (cafeine in tea > coffee) is shown to boost your metabolism.
Eat slowly: Consuming your food quickly can lead to weight-gain as time goes on, try to eat slowly as this makes you feel fuller and boosts weight-loss hormones!
Eating To Lose Weight: Super Foods
Some foods are simply superior to others. Introducing super-foods! The following foods have been proven to work when it comes to eating to lose weight. It’s not all fruit and veg, there are some yummy and perhaps surprising options on there too. Here are some foods that helps you lose weight, backed by science of course (in no particular order).
Salmon
This delicious fish is loaded with high-quality protein, healthy fats, and various important nutrients. It is also chock-full of the nutrient iodine, which is vital for optimal thyroid function, which is necessary to keep your metabolism working at its best. Salmon is also full of omega-3 fatty acids which have been proven to help reduce inflammation, which is known to play a key role in obesity and metabolic disease.
Avocado
There’s a reason everyone seems to be posting their very aesthetically pleasing avocado on toast pictures on social media, and here’s why! Avocados are full of “healthy fats”, particularly monounsaturated oleic acid, the same type of fat that you find in olive oil. They also contain a lot of water, fiber, and potassium. and are the perfect accompaniment to salads and pretty much anything, just remember to eat in moderation.
Tuna
Now, this is another fish that is great when it comes to eating to lose weight! As what we call a “lean fish”, tuna is very low in fat and super high in protein! It is advisable to choose tuna canned in water, not oil, if you’re after maximum protein intake.
Apple Cider Vinegar
A popular choice among those in the know, apple cider vinegar has earned itself a reputation as the go-to when eating to lose weight. I’m not saying to drink it straight out of the bottle, that would be disgusting! A small amount diluted with some water has been proven to be highly effective when it comes to eating to lose weight! Amazingly, taking a small amount of apple cider vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day!
Chia Seeds
Another popular choice, particularly among the fitness influencer community. Not only does it look great on smoothie bowls but it is highly nutritious and loaded with fiber. It is also very low in carbs, making it the perfect food for eating to lose weight!
Cruciferous Vegetables
A somewhat odd word that encapsulates veg like broccoli, Brussel sprouts, and cauliflower, among other vegetables. They are super high in fiber and protein compared to most vegetables meaning you will improve your overall health and weight just by eating them!
Eating To Lose Weight: Sample Meal Plans
If you’re looking for some mealtime inspiration, then take a look at some of these ideas. They are all low in carbs and super-foods. However, if you feel like adding some carbohydrates to your meals (no judgment here), then try whole-grains which are also super-foods when eaten in moderation of course. These include foods like quinoa, brown rice, and whole oats.
Breakfast
Egg (in whatever form you like but I recommend poached), sliced avocado, and a side of fruit (on whole grain toast if you fancy some carbs)
Greek yogurt (unsweetened) with a handful of berries and nuts or oats
Green smoothie - avocado, spinach, and almond milk (or oat milk)
Lunch
Salmon (smoked), with broccoli and avocado
Spinach and kale salad with chickpeas, grilled tofu, and guac!
Lettuce wrap with red peppers, black beans, grilled, chicken, and your choice of dressing e.g. salsa
Dinner
Loaded cauliflower - sprinkle on some bacon, cheese, sour cream, seasoning -whatever you want really
Black bean and brown rice enchiladas
Lemon chicken noodle salad
Snack Ideas
Crudites and houmous
Nuts and dried fruit
Tuna pouches
Steamed edamame beans
