Exercising to lose weight can be challenging sometimes and very time consuming. However, what if there was a way you could eat and drink your way to an ideal healthy weight as well! Combining exercise with awesome nutrition is the key to success in weight management. Below are some foods that may help you:
These are high in fat, but nuts are among the most weight loss friendly foods going. They are low in carbs, but very high in fiber, healthy fats and protein. The calories in them are pretty hard for the body to access, and about 10-15% doesn’t even get absorbed. They are also highly fulfilling, so they make you feel fuller with fewer calories! People who eat nuts tend to weigh less, and controlled trials show that they cause weight loss and lead to significant reductions in waist size. 10-12 nuts is ample for a healthy snack!
Coffee is not the devil it has been made out to be (unless you drink over 5 cups per day). It is actually very healthy, and loaded with antioxidants. There is quite a bit of evidence that caffeine, the active ingredient in coffee, can boost fat burning and help with weight control (glycogen sparing effect). In fact, caffeine has been shown to boost metabolism by 4-11%, and increase fat burning by up to 10-29%. However, a tolerance to the effects can build up quickly, so this may not apply to people who drink coffee every day – all day.
Protein is the master of nutrients. Some of the best sources of quality protein in the diet include fish and lean meats. High-protein diet can boost metabolism by up to 90-100 calories per day. Another study showed that protein at 30% of calories helped women eat 440 ± 10 fewer calories per day and lose almost a pound of weight per week (body fat), without intentionally restricting anything. A high-protein diet can also reduce cravings and desire for night time snacking. If you want to lose weight and keep it off, consider making a permanent increase in your protein intake. Eating sufficient protein can be challenging. Be sure to eat protein every meal. Our Personal Training courses teaches you how to look at someone's daily diet intake.
Hot peppers, like chili pepper, contain a substance called capsaicin. Many studies have shown that capsaicin can reduce appetite and boost metabolism. For this reason, capsaicin is a very popular ingredient in commercial weight loss supplements. If you don’t mind spicy food, then upping your intake a bit may be useful for losing weight. However, this doesn’t seem to work for people who eat spicy food all the time, indicating that a tolerance to the effects can build up. So 1-2 times a week could be the way forward.
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