Day: October 26, 2014

Foods You Should be Eating To Help You Lose & Manage Your Weight

a tape measure on a chopping boardManaging your weight can be a tricky business, we need to keep in mind not only what we are putting into our mouths but also when and how much we are eating is also critical to effective weight loss and management. Here are some foods that are good for you to eat and will also assist you in both losing body fat and maintaining a healthy weight.

Water

Water is really the only drink our body truly needs and is what our bodies are primarily made of. Drinking enough water regularly will keep our bodies hydrated, assisting with our overall energy, well-being and support our immune system. However, you can also use water to help yourself to lose weight. By two glasses before each meal will help to fill up your stomach, tricking your brain into thinking that it does not need as much food. consequently, you will not feel the need to eat as much during meal times.

Using this trick to eat less will add up over time and assist with your weight loss.

green tea

Green tea is the most widely consumed beverage in the world after water. Green tea is not only packed with high amounts of antioxidants that help to benefit our bodies in many ways, it also has a stimulating effect on our immune systems to help us burn more fat. Specifically, green tea targets fat that accumulates around our bellies as it has a stimulatory effect on the metabolism. One of the antioxidants in green tea also acts within the small intestine and helps to limit the amount of fat that gets absorbed through the intestinal wall.

One antioxidant in particular found in green tea is EGCG. Scientists believe that it is this antioxidant that works together with the caffeine in green tea to have a beneficial and stimulatory effect on the metabolism and therefore, make the system more efficient at durning fat.

When choosing a green tea to help you burn fat, be sure to choose a good quality tea as these will generally be higher in antioxidants and have a better effect. Personally, I like a Japanese green tea called Sencha as it is usually of good quality and has a smooth taste. However, there are many different varieties of green tea that you can try.

Green tea also has a wide range of other health benefits. Click here to learn more.

Porridge oats

Porridge oats are a great way to start your morning, either by making them into a nice, warm bowl of porridge or adding them to a smoothie. Porridge oats are slow to digest in the system, enabling you to feel full for longer. Maintaining this feeling of fullness for a longer period of time will help you to resist the temptation and the need to snack in between meals.

It is important to choose a natural and preferably homemade porridge and avoid the brands that have added sugar and flavourings.

Also be aware of how you make your porridge. Most people do prefer the flavour of porridge with milk, however, this really increases the fat content and the amount of calories you will be consuming. A good alternative is water, although porridge with water can have a slightly bitter flavour. Personally, my favourite and a good compromise is to use rice milk. Mice milk has less calories than cows mild and also has a slightly sweet flavour so helps to enhance the flavour of the porridge.

Organic peanut butter

This one may sound counterintuitive, but studies have shown that peanut butter, although fairly high in fat can actually assist with weight loss, provided it is of the organic variety. Non-organic peanut better can be very high in salt and other additives so be sure to only go for the 100% organic brands. Researchers believe that it could be due to the presence of monounsaturated fats in the peanut butter that help with the reduction in weight and body fat.

Furthermore, due to the presence of niacin (Vit B3) in peanut butter, it can help assist in reducing abdominal bloating. As mentioned previously, peanut butter does also contain quite a bit of fat so be sure to limit yourself to around 2 teaspoons per day.

If you want to know more about peanut butter and it’s effect on weight loss, here is a great article for you to read.

a piece of red grapefruitGrapefruit

Eating grapefruit or drinking it’s juice is also an effective and natural method to help you lose weight. Grapefruit is said to act on the metabolism and help burn extra calories. However, grapefruit also interferes with some medications so be sure to consult your doctor if you are taking any prescription drugs.

Grapefruit is a low glycemic food so when consumed it does not spike a persons insulin levels. This means that the sugars from grapefruit do not get stored as fat.

It’d not necessarily a good idea to just eat grapefruit all day and nothing else in order to lose weight as a person would not be benefiting from all the other important nutrients that the body needs from other food sources. However,if you are able to eat grapefruit then it is excellent to have in the morning for breakfast.

Beans

Beans are great to add to your diet if you are trying to lose weight. Firstly, they are a great filler and help you to fell full for longer. Secondly, beans contain high levels of protein which will also assist with your weight loss. Studies have now shown that a person with a high protein intake will burn more fat and have their metabolism sustained at a higher rate for a longer duration of time. However, we do not want to add copious amounts of meat to our diet in order to get the extra protein. Beans such as Pinto, kidney and black beans all provide a high amount of protein so you don’t necessarily have to consume more meat to up the ante.

an avocado cut in halfAvocados

Although avocados are high in fat they can actually help you to lose weight! Firstly, avocados contain good fat so there is no problem at all eating them with regards to your health. Avocados contain something called ‘Oleic acid’, which is a monounsaturated fat now believed to actually reduce hunger. Avocados are easy to incorporate into your diet in many ways for example, in salads, spreading them on ryvita or adding them to smoothies. You only need around 1/4 – 1/2 an avocado a day top make a difference.

Dark Chocolate

Yes that’s right chocolate can actually help you to lose weight! Well, dark chocolate that is. Dark chocolate has been found to slow down the digestion process, meaning you will feel fuller for longer and will be more likely to resist the temptation to snack between meals. Dark chocolate also contains good fats that can help to increase your metabolism.

Studies have shown that it is the coco found in dark chocolate that has all the health benefits. If you are wanting to eat dark chocolate to help shed those unwanted pounds then make sure you go for the natural, organic and unsweetened versions, generally the darker the better! It is important not to over-do it though so be sure to only eat a little dark chocolate at a time.

Almonds

Similar to avocados, almonds also contain high amounts of healthy fats that can help you to slim down and maintain a healthy weight. Almonds are great for a quick snack on the go between meals so be sure to add a hand-full to your lunch box!

Many body builders attest to eating almonds as a snack if they get hungry between meals as they are a great source of protein. Almonds are also a great snack to eat in the evening if you get hungry but you do not want o put anything heavy in your stomach that could site there during sleep and then be stored as fat.

Boost Your Metabolism!

Eating the right foods and avoiding the bad ones are just a few important things you need to do in order to lose weight effectively. Many of these foods help to act as a filler in order to help prevent you from snacking between meals, others will help increase your metabolism so you can burn fat more efficiently throughout the day. However, it is also important to pay attention to your lifestyle and exercise routine as well.

For many people, changing their diet is the only thing they change in order to drop the pounds. However, exercise is also an important component and for most, a necessary one. When combined with a health diet, exercise can greatly help to speed up the metabolism and reduce fat much more quickly and efficiently. Besides this, regular exercise also makes you feel great!

The timings of when a person eats are also important. For example, many experts believe that breakfast is the most important meal of the day as it helps to get the metabolism going. Fitness trainers also suggest eating a high protein snack in the afternoon around 3pm as this helps to get the much needed energy during this lull period. Perhaps one of the most important things to consider when it comes to timing is not to eat too late at night and especially avoid foods high in carbohydrates like bread, potatoes and pasta.