How can you lose weight?
To lose weight, you have to consume fewer calories, which means burn more calories than you swallow and burn stored fat.
As we know to increase weight, a person has to increase their calorie intake, and then burn it into exercise which converts calories into muscle.
Here are what to do to lose weight in simple term include:
- Eat fewer calories food like fruits, vegetables, etc
- do exercise daily for at least 1 hour
- drink enough water throughout the day, warm water in the morning
It is important to remember that consuming fewer calories and doing more exercise, also reduces your stored fat.
Make sure not to totally depend on food, By consuming fewer calories, you have to more engage in physical activity too.
If you struggling with weight loss, then you should talk to your doctor, it may be some other health issue.
Top 10 weight lose foods
Here are popular weight-lose foods which considered best due to being low in calories, and high in fiber and several other minerals.
Yes, of course, there are some fruits that play a vital role in losing weight, because they are low in calories and high in protein and fiber.
Here are some fruits such as:
- Apple: Studies on animals and humans have shown that apples can help lose weight.
- berries: it is a good source of water, low in calories means (not stored fat) and high in fiber (responsible for a healthy stomach)
- stone fruits: It is also low in calories, and high in fiber (prevent constipation risk)
- kiwi: It contains actinidin (an enzyme) that helps break down fat, and improve absorption and digestive health.
- watermelon: It is also low in calories, high in fiber, and contains several other vitamins, and minerals.
These fruits have some common things like being low in calories, and high in fiber, which makes fruits perfect for maintaining a healthy weight.
See, there is no specific fruit for weight loss, with consumption you have to exercise daily for at least 1 hour if you want to lose weight.
According to the NCBI, yogurt promotes fat loss, a decrease in food intake, an increase in satiety, and a reduction in glycemic and insulin response.
Research has shown that overweight people who eat dairy items like yogurt, and milk can see lower weight loss and fat loss (2)
Yogurt not only helps in weight loss but also brings other health benefits including:
- Good for the digestive tract because it contains good bacteria
- promote healthy skin and hair
- prevent pregnancy complications
- reduce the risk of heart disease
- promote bone health
Leafy Green Vegetables
Green vegetables are low in calories, high in fiber, and other vital nutrients and minerals, like antioxidants (prevent free radicals)
Here are some green veggies that you have to add to your diet to lose weight such as:
- collard greens
These veggies are good in fiber, and water content, boost metabolism which helps in weight loss, and prevent stomach issues like bloating.
A study revealed that people who consume leafy green vegetables lose more weight than other non-consumed green vegetables people.
Another study found that people who ate leafy green veggies as a salad consumed less calories.
Yes, it helps in weight loss, by giving you sufficient vitamins, and minerals and also satisfies hunger.
A 2022 study found that consuming soup before a meal leads to consuming fewer calories, which overall helps in reducing calorie intake.
Research from 2023 found that people who followed the soup diet lost weight faster than non-followed individuals.
Soups are high in water, nutrients, and vitamins, like fibre, which fill the stomach and prevent the dehydration risk.
Fiber prevents constipation risk, and antioxidants boost metabolism which promotes weight loss and prevents cancer risk.
It is important to choose vegetable and chicken soup and avoid creamy, cheese, and butter types of soups, which promote weight gain.
Make soup at home, and avoid buying readymade soup containing several things like cheese, sugar which may promote weight gain
Avocado is best for both weight gain and loss, because it contains healthy fat, and on the other hand low in calories.
It has a unique power in that it can suppress hunger feelings satisfy those hunger feelings, and give fat and carbs also.
Avocado has other health benefits including:
- promote healthy heart
- help in better nutrition absorption
- maintain blood sugar level
- boost metabolism
However, avocados are high in calories, so make sure to control their consumption, and exercise at least 1 hour daily.
A 2020 study showed that avocados along with low low-calorie diet help in losing weight and change the gut bacteria of overweight people.
New 2021 research reveals that avocado promotes weight loss and also satisfies hunger which reduces calorie intake.
Nuts are a good source of oil, which promotes overall health, like decreasing the risk of bone issues, and cardiovascular diseases.
A 2020 study found that nuts as a snack lost their weight and fat, compared to those who ate snacks which is high in carbohydrates.
- peanuts, brazil nuts
Nuts are the healthiest plant-based protein, which is easily available.
A 2023 study by a European journal revealed that consuming almonds before a meal ate less calorie consumption at mealtime
Yes, it also helps in weight loss, this is one of the most consumed foods in the morning with several nutrients and minerals.
Oats are low in calories, and high in dietary fibre resulting in satisfied hunger, preventing stomach issues, and promoting weight loss.
A new 2023 study showed that people who eat oats for breakfast showed their lost body weight and helped maintain overall weight.
Oats contain avenalin which triggers OXM (oxyntomodulin) which causes hunger and increases energy, resulting in reduced weight
Remember oats are not a magic food for weight loss, with food consumption you have to change your lifestyle too.
Yes, whole grains are another best way to maintain your body weight according to your height, because contain fiber.
Research has shown that whole grains help obese people lose weight, because less in calories, and high in fibre, several nutrients and vitamins.
A study, result found that WGs help in decreasing body weight and management due to increased satiation and satiety.
Here are popular whole-grains which include:
- whole grain bread
- brown rice
Exercise plays a vital role in losing weight, by burning calories, and excessive fat and also helps in weight gain by building muscle mass.
Exercise can reduce the chance of heart attack, by decreasing fat tissue and removing cholesterol from heart veins.
Drinking enough water, especially during exercise, decreases the chance of cramps, dehydration, muscle contraction and stress.
There is no specific food for weight loss, but there are some foods that are low in calories and carbohydrates.
With food consumption, you must exercise at least 1 hour daily, which burns excessive calories and maintains a healthy weight.
For weight loss, you have to consume fewer calories in food and also do exercise (burn calories and stored fat)
To gain weight you have to consume more calories and carbohydrate food with exercise which converts fat into muscle mass.
If you still struggle to lose weight, even after exercise, and low-calorie food, then you should talk to a doctor, it may be some other concerns.