Weight loss has been a struggle for many people for decades. The idea of being physically active, following certain diets (Keto, Paleo, etc.), doing intermittent fasting has been tried by many. Some succeed, some fail!
In my journey of talking with my clients and people in general who are suffering from weight issues, I have had a chance to observe a few of the important things. The three key takeaways include the following –
- No one diet fits all
- When it comes to diet, people tend to fall back to their original eating habits
- Weight loss is not a one time show, it is like adopting a new lifestyle
- The only thing that is constant in every weight loss diet plan is ‘Calorie Deficit’
Whenever I devise a diet plan, I talk with my clients, try to know their taste, foods they like, foods they don’t like, devise a diet plan by adding or removing certain things from their diets based on these findings.
Today, I would like to share some of the most common foods which almost everybody struggling with weight issues can incorporate into their lifestyle.
We have grown up with the saying ‘An apple a day, keeps the doctor away. Apples are rich in fiber, rich in antioxidants, and provide many nutrients that not only fuel your body but also help you in losing that extra weight!
As it is rich in fiber, it will help keep your stomach full for longer periods keeping your hunger pangs in check. Moreover, it will also keep your body hydrated as it has a great water content (86%).
This cruciferous vegetable has a lot to offer when it comes to weight loss (especially belly fat). Rich in Calcium, Chromium, Vitamin C, and Vitamin K, Broccoli is one superfood that you must have if you want to lose those extra pounds.
According to research done by Oregon State University, Chromium helps regulate insulin, the hormone that is held responsible for the increased belly and overall body fat!
Filled with dense nutrition and antioxidants, broccoli helps to prevent certain kinds of cancers too. For men, broccoli is also recommended for boosting Testosterone levels (the hormone responsible for fat loss and gaining muscle).
So much in just one food! Include Broccoli in your lifestyle and see the benefits yourself.
When it comes to weight loss, the body tends to lose three types of weight – water weight, Fat and after that, it may tend to lose muscle. Eggs are a great source of protein and Omega 3 Fatty Acids including other nutrients such as Calcium, iron, and carotenoids. (Source).
They provide you with abundant high-quality protein to keep your muscle mass in check so that you can make sure that you are losing fat and not muscle. But how many are too many? To make sure that you are not exceeding the cholesterol intake, you can have two whole eggs if you don’t have any cholesterol issues and better stick with one whole egg if you suffer from cholesterol issues. You can enjoy egg whites though.
Our next food source for getting healthy fats and significant, high-quality protein is Fish. I have talked to many of the people and they don’t like the smell of it. I completely understand that there might be an issue in tolerating the smell, but if you don’t have any issues then, you should definitely incorporate fish twice weekly. I recommend Fatty Fish such as Salmon.
Packed with nutrients and most importantly, long-chain omega 3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), fish provides anti-inflammatory properties and helps in losing weight.
I often advise people who are reluctant to strong smell of fish to take high quality Fish Oil supplement.
I have personally reaped the benefits of the fish oil and I would want all of you out there to try it out and see what it does to you yourself.
A good source of Calcium, Protein, and healthy gut bacteria, yogurt is one of the great additions to your daily lifestyle. If you want to lose that weight and keep it reduced, probiotics in yogurt will help you in your journey.
The nutrition found in yogurt helps in many ways such as keeping your muscle mass, strengthening your bones and lose that stubborn belly fat. It also helps to lose more fat around the stomach. (Source)
Being in a country where dairy is consumed significantly, yogurt can be easily added to one’s daily lifestyle.
Are you a junk food lover? Do you constantly get that carbohydrate craving? If you said yes to these questions, you must try oats. Packed with a lot of fiber and carbohydrates, having Oatmeal daily in your breakfast will help you get rid of those junk food cravings.
Oats also help in reducing body fat percentage. If you feel like having a protein source, you can add a spoon of peanut butter or have a boiled egg with oatmeal.
You must be wondering what’s the water doing in a list of foods for weight loss? Our body is sixty percent water. It means whatever our weight is, sixty percent of that is water weight only!
The reason I have included water in this list is that though we all know, we still don’t drink enough water! There is no fixed amount of water intake one has to take, I prefer drinking water whenever I feel thirsty.
The problem with this notion is that we are living a fast life and we often ignore these signals that our body is indicating. For weight loss, I suggest all follow a formula (as mentioned below).
Calculate your weight in lbs or pounds (multiply your weight in kilograms by 2.2). Now calculate the water intake required by multiplying your weight in pounds (calculated above) by 30ml.
For example, if your weight in kilograms is 70kg. The calculated weight in pounds would be 154 (70kg x 2.2). The total water intake needed would be 4620ml (or 4.26 liters) (30ml x 154).
Now it doesn’t mean that you start gulping down water in excessive amounts. Check our other sources of water as well such as fruits, juices, tea, yogurt, milk, etc., and adjust your water intake accordingly.
Are you struggling with weight loss? Try including these in your diet and let me know your results in the comments section below.
Have a weight loss story to share? Mail your story to firstname.lastname@example.org
Disclaimer – The tips given in this article are for informational purposes only. It does not intend to diagnose, treat, cure or prevent any disease. Always consult your dietician and medical health practitioner before making any changes to your diet.
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