Ready to Feed You’re Body Right to Loose Weight?
Yoyo dieting is one of the biggest epidemics of our time. It is the continuous loss and regain of body weight. Yoyo dieting usually affects people who go on a diet, lose weight, but are unable to keep the pounds off. After they gain weight, they go on a diet again to lose the regained weight – and the cycle continues. It’s time to explore a solution by sharing healthy snack options for weight loss.
We all know that losing weight is a difficult task. Keeping off the weight is even harder. It is no wonder weight loss is a $20 billion industry. Most adult Americans are overweight and go to great lengths to shed off pounds. With that said, you don’t have to lose hope if you are trying to lose weight. Start eating the right foods and snacks, exercise, and you’ll discover that healthy weight loss is an easily attainable goal.
Start The Day Off Right! Eat Healthy Breakfast for Weight Loss
Most of us start the day in a rush and don’t have time for breakfast. But it’s been proven that skipping breakfast can make you overeat later in the day. Eating breakfast not only gives you energy, it helps you to make smart decisions throughout the day. Make sure your breakfast has protein, carbohydrates, and fiber. Some great breakfast options include:
Oatmeal – Oatmeal contains beta-glucan, a fiber that lowers cholesterol when frequently consumed. It is also rich in potassium, folate and omega-3 fatty acids. Opt for steel-cut oats which have more fiber than instant oats or rolled oats.
Grapefruit – Eat half a grapefruit before each meal to slim down faster. The fruit contains fat-burning properties, antioxidants, and has a good effect on blood sugar levels. Pair it with protein for a powerful breakfast.
Bananas – A banana can help you to ward off mid-morning cravings. It is filled with resistant starch, a carb that makes you feel satisfied for longer. Add it to oatmeal or cereal and you won’t need any sugar.
Greek Yogurt – Creamy and tangy, this yogurt is packed with calcium and has twice the amount of protein found in regular yogurt. It will help you to avoid snacking before lunchtime. Select the plain, nonfat kind and add fruit for flavor and sweetness. Be sure to check the sugar content on all yogurt before purchasing. Do your best to keep the sugar to 12 grams or LESS.
5 Healthy Foods for Weight Loss
Despite what you may have heard, calories aren’t equal. Different foods have different effects on hormones, hunger, and weight loss. Here are 5 healthy foods for weight loss backed by science.
Leafy Greens – These include spinach, Swiss chards, kale, and collards. They are packed with fiber and are low in carbohydrates and calories. They fill you up without increasing your calorie intake. Most leafy greens have calcium which is an excellent fat burner.
Beans and Legumes – Some beans and legumes can aid in weight loss. Foods like black beans, lentils, and kidney beans have high levels of fiber and protein which lead to satiety.
Whole Eggs – While eggs have high amounts of cholesterol, they don’t affect blood cholesterol or cause heart attacks. They are rich in healthy fats, protein, and fill you up – making you eat less. In addition, egg yolks contain almost all nutrients.
Cruciferous Vegetables – This food group comprises Brussels sprouts, cauliflower, cabbage, and broccoli and others. These are loaded with fiber and are very fulfilling. They help with weight loss and also contain cancer-fighting properties.
Salmon – Filled with healthy fats, iodine, and high quality protein, salmon is a great weight loss food. It is packed with Omega-3 fatty acids which reduce inflammation and are key players in reversing obesity and metabolic disease. You can find freeze dried salmon and use as a snack.
Healthy Smoothie Recipes for Weight Loss
Many people trying to lose weight buy takeaway smoothies because they think they don’t have time to make smoothies at home. But these smoothies may contain as much as 100 grams of sugar. When you make a smoothie on your own, you don’t skimp on the ingredients and make sure it contains all the nutrients. Try one of these healthy smoothies for weight loss.
Avocado and Spinach Smoothie
- 1 cup of milk
- 1 cup of fresh spinach
- 5-6 ice cubes
- 1 tbsp of natural peanut butter
- 1 large banana (ripe)
- 1 avocado (pitted)
Put all the ingredients in a blender. Blend on high speed until the mixture becomes smooth.
Berry Oat Smoothie
- ¼ cup of ice
- ½ cup of rolled oats
- 1 cup of Greek yogurt
- 1 cup of milk
- 1-3 tbsp of honey
- ½ cup of frozen berries
Put the ingredients in a blender and blend on low speed till the ice breaks. Puree until the mixture becomes smooth. Add honey if needed. If it’s too thick, add milk.
Mango, Banana, and Vanilla Smoothie
- ¼ cup of raw hemp seeds (hulled)
- 1½ cups of purified water
- 1 tbsp of natural vanilla
- 1 tbsp of honey
- 1 cup of mango (pitted and diced)
- 2 large bananas (cut into chunks)
- 2 tbsp of raw almond butter
Blend all the ingredients until the mixture turns silky smooth. Serve immediately.
Healthy Weight Loss Per Week
Numerous weight loss diets promise quick results and can be very tempting – especially when you need to lose weight for an upcoming event. But the techniques these diets promote are either ineffective or downright dangerous.
If you want to lose weight fast, you should follow the same principles you would follow when trying to lose weight permanently. Eat less and exercise more. Keep in mind that if you consume more calories than you burn, you’ll pile on pounds.
Use a BMI calculator to find out how much weight you need to lose. Your target weight should give you a BMI in the range of 18.5 to 24.9. But don’t be in a hurry to lose weight, health professionals agree that a good amount of weight to lose every week is 1-2 pounds. With the help of a nutritionist or a trainer, you can increase this amount without adverse effects.
Author: Esateys Stuchiner
Esateys (pronounced Ee sáh teez) is an International Life Transformational Speaker, Author, Master Facilitator, Life Coach and Expert in the Human condition. She is a Nationally and Board Certified Nurse Practitioner. For over 30 years, she has practiced, taught and lectured extensively in the allopathic and alternative medicine field.
Esateys is known for her groundbreaking work in the areas of personal empowerment and health restoration using mindset and inner connection as the catalyst for all change.
Esateys describes herself as the ‘Architect of the New You’ and has dedicated her life and professional career to helping her clients create “New Beginnings” by facilitating self empowerment, economic freedom and restored health.
For more information, go to esateys.com.