With summer just around the corner, it is time to get serious about our diets and workout regimens to get our bodies ready to bare some skin. As many of you know, diet is just as important (if not more important) as exercise. The goal for your diet is to significantly reduce your appetite to prevent junk food impulses, lose weight quickly, and improve your metabolism. Maintaining a proper diet will keep you fuller and more satisfied throughout the day.
If you are looking to shed some pounds and not sure how, keep reading. We’ve assembled a list of 5 foods to include in your grocery list that will help you reach your goal weight along with some helpful tips and recommendations to consider.
5 Best Foods to Help You Lose the Weight
This tasty seafood is not only high in protein but low in calories and carbohydrates as well. It is easy to prepare, easy to incorporate into many dishes and can actually lower your appetite by increasing CCK, a hormone in your stomach that prevents hunger.
2. Whole eggs
Contrary to its myth, eggs are high in cholesterol, but does not affect our blood cholesterol and are among one of the best foods for you to consume for weight loss. Eggs are incredibly nutrient-dense (especially the yolk), high in protein, high in healthy fats, while being low in calories which leaves you feeling satiated and satisfied even on a restricted diet.
Fruits tend to be high in carbs, but avocado is unique. Avocados are loaded with healthy fats, particularly high in the same type of fat found in olive oil (monounsaturated oleic acid). Avocados also contain lots of water, so they aren’t as energy-dense. Adding some of this fatty fruit into your salad can actually help boost your nutrient intake from the vegetables. Foods with healthy fats are great to keep you feeling satisfied longer, a key tool for losing weight.
4. Chia Seeds
Don’t let their tiny size fool you, they are considered one of the most nutritious foods on the planet. Chia seeds are a little high on the carbohydrates side (containing 12g per oz), but about 92% of that is fiber. Due to their high-fiber content, chia seeds can absorb up to 11-12 times their weight in water and expand in your stomach and help curb your appetite, preventing overeating. Keep in mind these seeds are a little high in fat as well (4.5g per tablespoon). Just incorporate chia seeds in moderation, that way you won’t exceed your daily calorie limit.
5. Coconut Oil
Coconut oil contains healthy fatty acids that help you feel full while boosting metabolism. Studies show that adding coconut oil to your diet can help eliminate fat, especially the bad fats in the abdominal area. Coconut oil is thermogenic, which means it tends to increase fat burning energy. Cooking with this instead of some other oils will be a great alternative to aid your weight loss journey.
Weight Loss Tips
1. Enroll in Weight Loss Programs
At Ageless Forever, Dr. Pierce and his medical team specializing in diet and nutrition offer personalized weight loss programs based on your specific needs to not only lose the weight, but to keep it off. Our programs focus on 2 phases - the weight loss phase, and the maintenance phase, utilizing strategies tailored to individual clients. These weight loss programs help provide more monitoring and direction for clients who prefer more guidance to ensure better chances of a successful weight loss journey. Commitment to our program at Ageless is a great way to hold yourself accountable to stay on track with a proper diet.
2. Less Sugar & Starches
Cutting back on sugars and starches (carbohydrates) will help you cut weight significantly. Simply consuming less sugars and starches will help control your hunger levels and result in cutting back a lot of calories. As your body adjusts, it will begin to feed off of stored fat for energy instead of carbs. Less carb consumption also lowers your insulin levels, causing your kidneys to rid the body of excess sodium and water. This helps reduce unnecessary bloating and water weight. Many people who committed to this rule have reported shedding up to 10 pounds in body fat and water weight within the first week without feeling deprived of food.
3. More Protein, Fat, & Vegetables
Include a protein, fat, and low carb vegetable source with every meal. Planning your meals in this way will help maintain your daily recommended carb intake (20-50g). Don’t be afraid of protein! The importance of consuming plenty of protein cannot be expressed enough. A high-protein diet has been shown to boost metabolism by burning an extra 80-100 calories a day! Protein actually helps reduce cravings and the desire for late-night binging by half while keeping you feeling full and satisfied so you actually consume less calories a day. Get rid of the misconception that consuming fats will make you gain fat! It is simply not true. Healthy fats will also keep you feeling satisfied longer after every meal to prevent unnecessary snacking. Load up your meals with plenty of low-carb vegetables without fear of going over the 20-50 net carbs per day recommendation. A diet filled with protein, healthy fats, and low-carb vegetables ensures ample fiber, vitamins and minerals required to maintain a healthy diet.
4. Lift Weights
Exercise is not required, but of course recommended to lose weight. Working out a consistent 3-4 times a week is a great way to establish an active lifestyle. If you are new to exercise at a gym, ask a trainer for advice. Lifting weights will help you burn plenty of calories while continuing to stimulate your metabolism. Studies show that low-carb diets will help you gain some muscle while shedding the excess body fat. Cardio exercise such as walking, jogging, swimming, and cycling are also great alternatives for those who are unable to lift weights for health reasons.
Do you still have problem areas with stubborn excess fat no matter how hard you try with good diet and exercise? You may want to consider learning more about CoolSculpting. There’s a reason why CoolSculpting is the world’s #1 non-invasive fat removal treatment. This treatment freezes and eliminates unwanted fat cells without use of needles, surgery, or recovery. Over 4 million patients have been treated with CoolSculpting and have had remarkable results. Do some more research to see if this treatment is right for you.
Now that you’ve got a good foundation to get going, there is no reason to put off your health any longer. It is never too late to improve an unhealthy lifestyle. Fuel your body with the right foods including high protein, low-carbs, and healthy fats while adding some weight-lifting exercise into your week consistently and you will see the results. Not only will you start to look better as the pounds begin to melt off, you will feel a lot better in terms of your mood, energy levels, and self-confidence. Make this change for yourself, you deserve it. Good luck on your journey to a healthier you! Cheers.
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