Weight loss is something we cannot resist, especially during the colder months, when our hunger pangs intensify. In addition, there are plenty of other reasons beyond weight control that can make it difficult to shed pounds—like stress, poor sleep habits, or the occasional bout of diarrhea. But don't let any of these factors prevent you from trying a few tried-and-true eating behaviors such as incorporating more fruits, vegetables, whole grains, meaty protein (and beans), dairy products, nuts, seeds, and omega-3 fatty acids into your daily routine.
If doing so isn't an option because you're afraid you'll be too hungry later, read on for some ways to eat well at meals. You may need help finding foods to add to your plate for maximum fat burn, but many different superfoods can help fill your plate and reduce unwanted bulk.
When it comes to losing weight, here's what we do know:
Excess weight is associated with an increased risk for certain diseases and conditions, like type 2 diabetes, heart disease, stroke, Alzheimer's disease, high blood pressure, fatty liver disease, and an increased risk of cancer.
Plus, people who exercise regularly or do strenuous activities have lower body weights.
So the best way to get fit is to eat right? "Yes," says registered dietician Rebecca Van Horn. That means incorporating healthy superfoods into every meal so that you consume enough fiber, vitamins, minerals, antioxidants, phytochemicals, proteins, and carbohydrates, which will assist in helping keep you satisfied after dinner.
Here are some superfoods to include in your healthful diet.
One superfood to consider adding to your weight loss plan is kale! Kale contains an impressive amount of calcium, magnesium, potassium, and folate, plus a variety of vitamins and nutrients including vitamin A, beta carotene, vitamin C, thiamine, riboflavin, pantothenic acid, niacin, and most importantly: Vitamin K—which your body needs to build collagen and support proper tissue growth. It also has significant benefits to help improve circulation and promote overall immune system function. Although this might not seem particularly helpful to anyone looking to shed those pesky extra pounds, try taking 2 tablespoons of raw leafy greens or one cup of cooked kale (or cabbage) before having a steak, salad, or pasta (yes, just for fun!).
The combo of broccoli, cauliflower, spinach, and cucumber is also very effective at reducing belly fat! And if green veggies aren't your thing, there are also black beans, chickpeas, lentils, peanuts, tofu, quinoa, dried apricots, almonds, hazelnuts, walnuts, pine nuts, pumpkin seeds, pistachios, raspberries, macadamia nuts, cashews, sesame seeds, flax seeds, and soybeans, among others.
If you're feeling adventurous, throw together two servings of all these superfoods and eat them with a good friend or family member afterward. While there are certainly downsides to taking a long, hot soak in the tub for three full hours after hitting up Trader John's for ice cream and chips, research indicates soaking in warm water prior to exercise increases calories burned during exercise by up to 150 percent! As someone who loves running after her kids after school or on weekends, I've found that soaking in cold water before workouts helps me keep my energy levels up.
Another method some experts suggest using to reap benefits from your superfoods is brewing delicious drinks, like ginger beer or apple cider vinegar. Ginger beer contains lots of anti-inflammatory compounds that stimulate your metabolism and ward off inflammation by promoting the production of white blood cells that help fight bacteria and viruses (and thus reduce the likelihood of getting sick)!
Apple cider vinegar also helps boost immunity, reduces the chance of kidney stones, eliminates excess toxins in your system, boosts hydration levels, and makes you feel much fuller for longer. However, while drinking some cool-offers can put away the excess fluids, there is another way to stay nourished with minimal effort: Sprinkle one tablespoon of honey or lemon juice onto your morning cereal instead. Honey contains various antioxidants that may help neutralize free radicals; lemon juice provides nutrients that promote digestive function and aid digestion. Or prepare a smoothie with sliced apples and berries! Fruit is loaded with fiber, which leads to a decrease in appetite and promotes satiety, leading to overall better overall food intake.
This simple practice also keeps your energy levels up during the day without making you crave sugary snacks later down the road.
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