We are all aware of the foods that cause weight gain, but many people are unaware there are foods that can aid in a weight loss plan. Many people tend to focus on the strategy of foods they need to cut out of their diet, instead of focusing on the foods to add.
While cutting unhealthy foods from your diet is essential to weight loss, adding foods into your diet is easier to do and can be just as essential in your journey into weight reduction. Below, we are going to cover ten foods that are not only key in promoting a healthy weight loss plan, but easy to access and prepare.
Easy Foods for Weight Loss
These nuts are the perfect snack when you are planning to lose weight because they are high in protein, fiber and healthy, unsaturated fats which are good for your brain and heart. Even though shelled pistachios are convenient, the longer amount of time you spend shelling them yourselves, the more satisfying the snack is going to be.
The Weight Management Center at Johns Hopkins Bloomberg School of Public Health reports a study that found substituting mushrooms for meat can lead to significant weight loss. Mushrooms are actually very similar to meat with their rich and dense texture, and they are hardy and filling making them an ideal substitute for meat. Mushrooms are indeed nature’s perfect food for a weight loss strategy, loaded with nutrients of various kinds, versatile in cooking, can be eaten raw or cooked and they are very low in calories.
Scientists aren’t yet 100% sure why yogurt is linked with weight loss and thinness, but it is possible that it is because yogurt contains high amounts of beneficial probiotics. These probiotics promote a healthy gut flora, which could lend to why people who regularly eat yogurt don’t tend to gain weight.
4. Oat Bran:
Oat bran is high in fiber, which will make you feel full and aids in speedy elimination. Oat bran also absorbs fats, which is why it is recommended to lower cholesterol and will help aid you in your weight loss journey.
5. Olive Oil:
It probably seems odd to find a fat among a list that is supposed to help you cut the foods that cause weight gain. However, olive oil is monosaturated, which makes it a healthy strategy to use as part of a diet plan. In fact, the oleic acid that is found in olive oil is transformed in the small intestine to a compound calls oleoylethanolamide, or OEA. OEA relieves hunger and suppresses your appetite by sending signals to your brain telling it that you are full.
High in protein and low in calories, spinach is full of vitamins A and C, antioxidants and folate. Steaming your spinach will help you weight loss diet plan retain the vitamins and absorb the calcium in spinach. You can add spinach to stir fries, pasta, soups and omelets, or eat it as a salad. The protein in the spinach will help you feel full without loading you down with calories.
7. Light Canned Tuna:
Loaded with protein and DHA, canned light tune is one of the best, not to mention affordable, fish for losing weight in a diet plan, especially from your belly area. A strategic study that was published in the Journal of Lipid Research found omega 3 fatty acids and especially DHA to be able to turn off belly fat genes.
Eggs are probably the cheapest, easiest, and most versatile way to increase your protein and help you feel full. Eggs are loaded with iron, amino acids, and antioxidants. Even though it’s been said that the whites are healthier than the yolks, don’t skip out on the yolks. Eggs yolks contain a nutrient called choline, which is known for having fat fighting properties. When you are shopping for eggs to include in your weight loss strategy be aware of the labels and try to purchase organic eggs that are free from antibodies, hormones, and vaccines.
9. Peanut Butter:
Eating too much peanut butter is going to wreak havoc on your weight loss plan and your waist line, but keeping to the standard two tablespoon serving is going to give you a great dose of muscle building protein and healthy fats. Look for peanut butter that is unsalted, and without added sugars and hydrogenated oils to reap the most benefits. If you aren’t a fan of peanut butter and jam, you can also stir the spread into hot oatmeal, add it to a smoothie, or enjoy it with fresh produce.
10. Sprouted Whole Grain Bread:
Most people hear bread, and automatically think it’s a carbohydrate nightmare that is going to ruin every effort they have put into weight loss. Sprouted whole grain bread is not only delicious, it is also loaded with folate rich lentils, proteins, and the very healthy barley and millet. This bread is low in calories and high in protein, making it a great way to fill your craving for a sandwich in a healthy and weight losing way.
Final Thoughts on Weight Loss Plans
It is important to remember that calorie counts can be misleading. Not all calories are created equal and it is essential to ensure you are getting your calories from foods that are going to make you feel full and boost your health. By incorporating the foods listed here into your diet strategy, you are sure to lose additional weight and see results.
Five Starchy Vegetables That Can Ruin Your Weight Loss Plan
When you started out on your journey to lose weight using a strategy, the first thing you likely did was stock up on fruits and vegetables. However, what many people are unaware of is that not all vegetables are created equally and some vegetables can actually ruin the effort you are putting into your weight loss plan.
Starchy vegetables are high in carbohydrates and can be a rich energy source. However, eating these vegetables in large quantities can lead to weight gain if the stored energy is not used through the strategy of exercise or other activity as the energy will be converted into fat. Starchy vegetables aren’t necessarily bad foods, they are filling, nutritious and healthy when they are consumed in the right amounts during your weight loss plan. Today, we will take a look at five starchy vegetables that are healthy, but do contain high amounts of carbohydrates in a one cup portion.
While the recommended serving of vegetables for a meal is half a cup, many people don’t know what half of a cup looks like and end up consuming more than what is recommended. As a guide, half a cup is equal to about the size of a cupped palm, whereas one cup is about the same size as a fist.
Starchy Vegetables to Moderate
Think Ratio of Carbs to Portion Size
Considering the average person trying to lose weight should be consuming only 100-150 grams of carbohydrates per day in order to reduce weight, and there are carbohydrates in so many foods, these high levels of carbs in such a small amount of vegetables can cause a real problem to any weight loss plan.
This is especially true when you consider that there are carbohydrates in almost everything we eat which means that our carbohydrate count can increase really fast. If you are planning a weight loss strategy, it is very important that you keep track of what you are eating to make sure that you aren’t overdoing it with any aspect of your nutrition.
Carbohydrates are an important part of your diet plan in order to get energy, but can easily be converted into fat and undo your weight loss efforts if it is not tracked and accounted for. Next time you stock up your fridge with fruits and vegetables, reach for those that are low in starch and carbohydrates.
10 Weight Loss Plan Motivation Tips
A weight loss plan is a goal so many of us set ourselves, and unfortunately, so many of us struggle with this. There is no quick fix to losing weight and many fad diets are available that promise instant results.
However, we all really know that the only way to lose weight is through dedication, hard work and a well thought out diet plan. However, it can be hard to find the time to fit exercise, meal planning, and the general organizing that losing weight requires.
It is particularly hard to stay motivated when there are so many competing demands on our time – work, children, family, socializing, and occasionally having a rest. Despite this, motivation is key to losing weight and somehow we all need to find a way to keep those motivation levels up. Here are some top tips to help keep that motivation going and keep you on track to losing weight.
1. Be Realistic with Your Plan
If you are new to exercise there is no point trying to run a marathon in the first week, it simply won’t happen. You need a realistic strategy about what you are able to achieve, particularly in the beginning. Even small improvements should be seen as an achievement and recognized as such.
However, you also have to be realistic and accept that you are not going to want to exercise every day. If you find your motivation and enthusiasm or you are aching or sore from exercise, you need to take a break. You need to be realistic and accept there will be natural waves in your weight loss plan and not give yourself a hard time when motivation is low.
2. Be sociable during your diet exerciseSo much research suggests that diet exercise and weight loss is much easier when you are not doing it alone. By working out in a group, or keeping food diaries with a friend, you will find motivation is much easier to come by. You can help motivate each other, and it can force you to go even when you don’t want to because you won’t want to let the other person down.
3. Eat sensibly We all know that a healthy diet is the key strategy in a weight loss plan. However, it also has a huge impact on motivation levels. If you are eating a large amount of heavy, stodgy food, you will feel sluggish and unmotivated. The key to maintaining motivation is to eat sensibly; you will not only feel more motivated because you will lose weight, but you will also feel more energized.
4. Get enough sleep
Exercise is the same as anything else – it is much harder to do if you have not had enough sleep. Whether it is work, exercise, or being sociable, it is much more effort on no sleep. Weight loss is also aided by a good night sleep so it is important that you get a decent night’s sleep.
5. Set yourself small goals to aim for
Setting yourself small goals instead of one large end goal will be much better for your motivation. By achieving small goals along the way, you will feel much better about these achievements. This will inspire you and motivate you to keep going with the weight loss plan and exercise.
6. Be motivated in other areas of your life
Achieving and being motivated in other areas of your life will spill over into your exercise and weight loss strategy. It is much easier to continue to keep going throughout the day rather than stop and start. By being motivated in other areas, even as simple as cleaning the house regularly, you will find yourself much more able to stick to your weight loss goals.
7. Avoid pictures of models
Models are often super skinny, or at the very least have had varying degrees of computer editing on the photos of them. This projects an unrealistic expectation and in normal life, we don’t have such editing facilities. Research has shown that pictures of models and what you want to aim for can actually hinder your motivation.
8. Pick an item of clothing to aim for
Whether it is the jeans or a dress that you want to fit into again, this will work much better as a reminder of why you need to stay motivated and stick to your weight loss plan. This is something realistic, achievable, and it means something to you.
9. Imagine the worst case scenario
Imagine what it would be like if you didn’t exercise or lose weight – would you want to look like that and be that unhealthy? This can be a much stronger incentive and motivator than imaging what you would look like if you do work out.
10. Focus on the reasons
Why are you planning to lose weight? It is to look better, to be healthier or some other reason? You need to focus on the reason why you are doing this in the first place, as it will be a constant reminder of why you need to stay motivated.