Tag Archives: diet

8 THINGS: Best Foods to Eat for Weight Loss

 

​If you’re trying to drop pounds, you probably already know the foods you eat are important. The best foods to eat for weight loss can boost your efforts and give you a little bit of an edge. Of course the foundation for successful weight loss is eating well and exercising, but if you want to power up your efforts, check out this cheat sheet of foods that do a little of the work for you. Research shows that these 8 top weight-loss foods are some of the best you can eat to help you lose weight.

1. Mushrooms

Research reports that when people ate mushroom-based entrees, they felt just as satisfied as when they’d eaten those same dishes made with beef—though they’d taken in a fraction of the calories and fat. 

2. Eggs

In one study, dieters who ate eggs for breakfast felt full for longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast. Think beyond breakfast, too: eggs boost a salad’s staying power and make for a satisfying snack. 

3. Apples

For a mere 95 calories, a medium apple contains 4 grams of fiber. And recent research, published in the

Journal of Nutrition , suggests that boosting your fiber intake may help you to prevent weight gain—or even encourage weight loss.

4. Low-Calorie Desserts

OK, so this isn’t exactly a “health food,” but we welcome the news that it may be easier to stick to your diet if it includes a little sweet treat. According to a new study in Proceedings of the National Academy of Sciences , banning sugary foods could lead to overeating. One reason may be that removing access to sweet foods stimulates the release of a molecule in your brain called corticotropin-releasing factor (CRF), produced when you’re afraid, anxious or stressed, says Pietro Cottone, Ph.D., lead study author. And increased stress levels may lower your motivation to eat more nutritious foods, making it more likely that you’ll binge on junk food.

5. Soup

Research published in the journal Appetite has shown that people who start a meal with vegetable soup eat 20 percent fewer calories over the course of their meal. 

6. Oatmeal

Eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, three hours before you exercise may help you burn more fat, suggests a recent study in the Journal of Nutrition . Here’s why: in the study, eating “slow-release” carbohydrates didn’t spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn’t spike as high and because insulin plays a role in signaling your body to store fat, having lower levels may help you burn fat.

7. Hot Chile Peppers

In one study, consuming a little hot pepper (in tomato juice or in capsules) 30 minutes before a meal helped study participants feel less hungry and eat about 10 percent less. 

8. Almonds

Chew more to curb hunger. That’s what researchers concluded in a recent study in the American Journal of Clinical Nutrition in which they asked participants to chew a 2-ounce serving of almonds 10, 25 or 40 times. Participants got maximum satisfaction—they felt fuller longer—from the nuts when they chewed 40 times. Chewing more may cause a greater release of fat from the almonds, which triggers hormones that curb hunger, speculates Rick Mattes, Ph.D., R.D., professor of foods and nutrition at Purdue University, study author and an EatingWell advisor. 

 

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7 THINGS: How Really Fit People Stay in Shape

DENSDOME- ​ The person who confesses to actually crave vegetables and looks forward to her daily workout, yet never seems to obsess about every calorie and eats dessert without even feeling guilty?

That person doesn’t just have really good genes. Whether knowing it or not, she has built up a set of habits over the years that allows her to stay in shape without putting in a lot of effort. And those habits can equal the difference between a really fit person—and a couch potato.
Here are 7 things really fit people do to stay in shape:

1. They don’t diet

Have you ever known someone in really great shape who was constantly trying out every new fad diet?
Yeah, I didn’t think so.

Because for the most part, fit people don’t diet—they make healthy eating a part of their lifestyle.

While I recommend sticking to an 80/20 nutrition plan, ultimately, the key to staying fit and eating healthy is learning to listen to your body. What makes you feel good? What keeps you feeling full and energized throughout the day? 
What helps you kick ass during your workouts? What keeps you feeling and looking fit?

If you learn to answer these questions for yourself, you’ll soon be on the road to embracing healthy eating as a lifestyle, not following every new diet that comes along.

2. They find a way to enjoy exercise

If you’re one of those people who absolutely dreads every minute of your approaching treadmill workout, and hate it even more once you’re there, it’s time to find a different approach to exercise.

Because more often than not, fit people find a way to actually enjoy—and even look forward to—their workouts.

And while that may not always mean they’re excited to lace up their sneakers and go for a run on a rainy day, it does mean that they like the feeling of being fit and value that more than their desire to sit on the couch.

If you really hate to exercise, the problem may be with your workout, not you. Everyone enjoys different things—I used to hate working out when running was all I did, but ever since I discovered HIIT, I can hardly go a day without working out.

So find something you like—whether it’s HIIT, sports, boot camps, CrossFit, or something else entirely—and start looking forward to your workouts, not dreading them.

3. They prioritize their health and fitness

While most people let work, family, social engagements and other priorities get in the way of exercise, really fit people make exercise a priority no matter what.

Yes, this may mean having to get up 15 minutes earlier when you’d rather be sleeping, working out on vacation, or fitting in a workout even when your life seems busier than you can handle. 
But once you build up the habit, it actually becomes harder to not exercise because you become so used to prioritizing it in your life.

4. They don’t eat perfect 100% of the time

Sure, there’s that rare person with 5% body fat that refuses even a single bite of chocolate and seems to be ok with it. But most of us need to cheat a little in order to keep our sanity.

Giving yourself a cheat meal or day every once in a while ensures you don’t feel bitter about your healthy diet and go crazy and binge on all the things you’re missing out on.

So don’t feel guilty if you enjoy a cookie, some dark chocolate or your favorite treat once in a while—just don’t let it become too frequent of a habit or you’ll end up losing all that hard work you put in during your workouts.

5. They get a lot of sleep

If you still think being fit is only about how often you work out, you need to think again. Because one of the top things fit people do to stay healthy and fit isn’t exercise based at all—it’s sleep.

Not only does sleep give you the energy you need to work out on a regular basis, it also helps regulate your metabolism, repair your muscles, boost your athletic performance and more.

Aim for at least 7-8 hours each night, and you’ll be a healthier, fitter and a happier person overall.

6. They hang around other fit people

You know that saying, “you are what you eat?” Well, you are who you eat with (and socialize with) as well.

Think about it: if all your friends are constantly getting fast food and donuts for dessert, and always choosing sedentary activities like going to movies or sitting around for hours, what do you think you’re going to do? Probably eat junk and sit around all day too.

On the other hand, if your friends are into healthy cooking, or trying new restaurants with local, fresh ingredients, and want to go bike riding or organize a pick up game of soccer for fun, you’re most likely going to join in and be more active as a result.

This may be difficult at first if you have old friends with unhealthy habits, but you can try and encourage them to be healthy too with small adjustments to your usual activities—and you can always try and meet some new more active, healthy friends as well.

7. They stay active outside of the gym

While fit people always make it a priority to get in planned exercise on a regular basis, they don’t limit exercise solely to the gym (or home gym)—they do all they can do stay active outside of their workouts as well.

And most of all, believe in yourself. You can do it. Now go get started.

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