What we put into our bodies has a big impact on whether we gain or lose weight. While most people concentrate on fighting urges to treat themselves or limit their caloric intake, this is neither the only nor the optimal way of losing weight. Besides regular exercise, knowing what to eat to lose weight is just as important.
You may be asking yourself, how can food help you lose weight? After all, at the end of the day, food is just more calories you put into your body. How can certain types of calories help you lose weight? Well, when it comes to losing weight, it is not just about calories in and calories out. There are multiple factors involved. Let us discuss how your choice of foods can dictate your weight.
Your eating habits determine how your body gains and loses weight. This much we already know. Let’s talk about how exactly this work. Firstly, everyone has a different rate at which they burn up calories. This is known as the metabolic rate. The higher this rate, the faster you burn calories and lose weight. Generally, people with more lean muscle mass tend to burn calories faster.
A highly restrictive diet slows your metabolic rate and causes your body to break down its muscle tissues for nutrients. We do not want that. Hence it is better to have multiple small meals throughout the day that are comprised of foods that boost your metabolic rate.
Our appetite is primarily based on feedback from our bodies. The feeling of hunger is a bunch of chemicals being released from our bodies to tell our minds it is time to eat food. To control our appetite, it is better to eat more fulfilling meals. This way, we can trick our body into thinking it is satiated, even if the meal was low on calories.
Lastly, certain foods are much healthier for our digestive system than others. Heavily processed foods tend to contain a lot of unhealthy preservatives and are void of valuable calories. These tend to stay in our digestive tract for a long time, affecting our gut health. In contrast, clean and unprocessed food has been linked to improved gut health. They also produce a much stronger insulin response, which decreases fat storage in our body.
Eating healthy foods to lose weight will make you feel physically and mentally healthier. You will also be motivated and ready to hit the gym. There will be less lethargy and more energy in your life as a result.
Top 10 Weight Loss Foods
Now that we have understood how certain foods can dictate your appetite, metabolism and overall health, let’s look at the top 10 foods to eat to lose weight.
- Fatty Fish
Salmon, herring, sardines, and mackerel contain omega-3 fatty acids. These specific fatty acids have long been the fitness industry’s focus because they can lower cortisol, a stress hormone associated with fat storage. Furthermore, fish is an excellent source of protein. Protein tends to help us feel more satiated and boost metabolic rates significantly more than fat or carbs.
- Chicken and Other Lean Proteins
As mentioned previously, protein is key to feeling fulfilled and boosting your metabolism. Lean protein takes much more time and energy to digest than other sources of nutrients. So your body is actually using calories when digesting lean proteins like chicken. Lean proteins such as chicken also protect your body’s muscle tissue from being used as nutrition when you go on a low-calorie diet. Remember, when we say chicken, we mean grilled chicken, not deep fried from KFC.
- Greek yoghurt
Greek yoghurt is rich in not only protein but potassium and calcium too. Regarding foods that help you lose weight, you can count on Greek yoghurt to give you energy and help your stomach feel full. It also helps improve gut health, especially for people with irritable bowel syndrome and other similar stomach problems. A noteworthy thing is to take full-fat Greek yoghurt as it contains conjugated linoleic acid, which is proven to help in fat loss.
Who doesn’t love eggs? If you don’t, reading the benefits it contains will make you want eggs. Eggs are no less than a powerhouse of nutrition and among top-tier weight loss foods. While they are rich in protein, they are an excellent way to feel full for a relatively long period. They keep your stomach full and satisfied. Even after several hours of eating, they keep the metabolic activity up to 35% higher than usual.
Avocados are here to save the day again. Recent studies have shown avocado is among the best fruits for weight loss. Besides having plenty of health benefits, it can be a meal in and of itself. Have an avocado for breakfast and say goodbye to the stubborn fat.
Studies have shown excellent results in abdominal fat loss when included blueberries are in the participants’ diet. Increasing the intake of fruits is a concern in weight loss, and they have high sugar. But you don’t have to worry about berries as they contain significantly lower sugar than other fruits.
When we talk about the foods that help you lose weight, the list is incomplete without nuts. They are a rich source of fibre which helps improve gut health. They also contain protein and healthy fat. Thus, they keep your stomach full for several hours. They can be a great snack. But be mindful of the portion and prefer keeping the amount a handful.
8. Chili Peppers
Who said diet food has to be bland? They contain an antioxidant called capsaicin that helps burn calories and results in weight loss. And an added benefit is that it also helps reduce the appetite, which automatically translates into lesser calories. We say, spice your diet up and enjoy your food while losing weight.
9. Olive Oil
Yes, fats can be scary, especially when looking for foods to eat to lose weight. But olive oil is proven to be one of the healthiest fats. Making extra virgin olive oil part of your diet can significantly help reduce fat. It boosts metabolic activity to reduce fat and all while giving you the energy to do your daily routine chores.
10. Whole grains
Foods like quinoa, brown rice, oats, bread and cereals contain whole grains that can be a great addition to your diet to lose weight. They are high in fibre and, therefore, keep you full, reducing your appetite and calorie intake. They are a great energy source of energy, so you don’t feel lethargic when taking fewer calories.
Medications And Supplements For Weight Loss
Authentic medications for weight loss are prescribed to morbidly obese individuals suffering from chronic illnesses. These medications should only be used if you have been prescribed by a doctor. Using them for simple weight loss when you have no other illnesses is not advised.
Orlistat (Generic Xenical) and Xenical 120mg are two common weight loss medications for patients suffering from risk factors or diseases such as high blood pressure, diabetes mellitus or hyperlipidemia. This medication helps by preventing the absorption of dietary fat in your body. They are usually prescribed to individuals who are morbidly overweight.
If you are looking for pharmaceutical options for weight loss, IQ Doctor is the place for you. They are a UK pharmacy fully licensed by the Medicines and Healthcare products Regulatory Agency (MHRA) to sell weight loss medications. They also offer free online consultancy with their medical professionals to help you find the right medicine. You can easily reach out to them and order online to get all your prescriptions delivered right to your doorstep.