Weight loss is one of the most buzzing words that we hear these days. Losing weight becomes challenging, especially when you have to control food cravings. Managing a healthy weight is a life-long habit that can happen only through commitment and willpower.
We all should be cautious and believe in the mindful consumption of food to avoid being overweight and obese. Adapting achievable changes in your eating habits and certain other lifestyle patterns stands as an ideal way to lose weight. You should make sure that you are having a count on the calories you consume and the portion size that matters when you are trying to lose weight.
Dieting or starving without consuming enough quantity or required nutrition results in a harmful impact on the body, which might even lower the metabolic rate. Despite various weight loss solutions, most of us do not lose weight as per our goals. This is because of the unhealthy food we choose and bad eating habits like binge eating and overeating.
Role of Diet in Weight Loss
The number of calories we consume and the expenditure of the same determine our body weight. Diet and nutrition are the most important aspects to be taken care of rather than physical exercises to shed a few kilos healthily. It is necessary to consume adequate quantities of macros to keep you satiated for a longer time. To lose one pound of body weight, you need to create a calorie deficit of about 3500 calories.
According to a research study, diet plays a significant role in weight management. Also, achieving and maintaining a healthy body weight helps control blood sugar, blood pressure, and blood cholesterol levels in the body. This, in turn, prevents the risk of weight-related diseases like diabetes, heart diseases, and certain types of cancers.
The right calorie intake and nutrients that your body needs help to achieve the weight loss goals faster. Both short-term and long-term weight loss goals are driven by diet. However, it is ideal to choose long-term, consistent, and sustainable weight loss goals rather than rapid, short-term weight loss goals. Now is the time to stop investing your money in empty calories that are nowhere beneficial to your health.
Foods that Can Help Lose Weight Naturally
Certain foods help keep you full for longer so you don’t have to slip your mind to binge on your cravings. Let us know about the foods that aid in weight loss and help you reach your goals faster.
1. Fruits
Fruits contain very few calories and are high in vitamins, minerals, and fiber. Fruits have an important place in your weight-loss regime. The high fiber and water content in fruits keep you feel full and suppress your appetite. Apples are a good source of fiber, which keeps you full for a longer time. Watermelon is one of the most consumed fruits when one is trying to lose weight as it is exceptionally high in water content. Papaya is rich in enzymes and is a tasty food packed full of fiber. It helps to reduce bloating and eases the gastrointestinal tract.
Oranges are weight-loss-friendly fruits. They are packed with vitamin C and are good immune boosters. They help your body to make collagen which protects your skin health. Pineapple increases hydration and satiety, keeping you full for a long time. According to research, water-rich foods, like fruits and vegetables, aid in sustainable weight loss even when there are not many calorie intake restrictions.
2. Vegetables
To lose a desirable amount of weight, you need to curb calories and plan your diet accordingly. Like fruits, even vegetables are loaded with fiber and essential nutrients with fewer calories. The water content in the vegetables keeps you full and decreases the urge to binge on snacks. Vegetables are a good source of vitamins and minerals that are essential for the body. Rather than relying on packed foods devoid of essential nutrients, vegetables keep you satiated for more time.
A study says that intake of a daily serving of vegetables as a dietary source of energy helps in weight loss. Green leafy vegetables hold first place when it comes to weight management. They are relatively low in calories and can fit into a variety of home-cooked dishes. Among the green leafy vegetables, spinach is considered the powerhouse of vegetables as it is even associated with reducing certain chronic diseases.
Kale, sweet potato, and black beans are the fiber-filling veggies that promote fullness for a longer time. It is said that the heat generated from chili peppers utilizes more calories. Pumpkin is another vegetable that can be easily added to your diet in the form of a salad or pumpkin powder added to vegetable juices and smoothies. Make it a habit to crunch a carrot at your convenience. It is rich in taste and is a readily available healthy vegetable. Cucumber has no carbs and fats, which you can blindly include in your diet at any time of the day. Broccoli and cauliflower are super vegetables if you wish to slash on carbs and relish your meal.
3. Protein-Rich breakfast
Foods high in protein help you keep full throughout the day, and a high-protein breakfast makes you munch less on unwanted snacks. The effect of a high-protein breakfast remains longer, especially when options like eggs, cereals, and protein-rich smoothie consumed for breakfast. Proteins are the building blocks that are essential for a healthy body. According to research, high-protein diets reduce weight gain and improve body composition. Chickpeas are the best plant-based proteins that are filling and are loaded with immune-boosting antioxidants.
4. Oats
Oats can be the perfect choice of breakfast for those who are keen on weight loss. They are rich in nutrients and fiber with plenty of health benefits. It is said that fiber helps to lose weight and keeps you satiated. It is a low-cost option and is readily available in many grocery stores and every supermarket. Research says that a low-calorie diet with oats included in it is a useful option to lose excess weight. Oatmeal adds up even more health benefits when topped with fruits or vegetables.
5. Nuts
A handful of nuts containing almonds, pistachios, walnuts, and peanuts are extremely beneficial snack options that make you curb binge eating or overeating your next meal. Research says that tree nuts and peanuts are rich in unsaturated fats and bioactive compounds with numerous health benefits and can even help in weight loss. Apart from helping in weight loss, they are rich in heart-healthy fats, fiber, and phytochemicals. However, you should ensure to have a check on portion control.
6. Legumes
Legumes are high in fiber that keeps you satiated for more hours. Lentils, peas, beans, and soybeans need time to digest, which means they keep you full. A study mentions that a high-fiber diet that includes beans enhances satiety and promotes weight loss effectively.
Final Words
Although diet plays a significant role in losing weight, lifestyle modifications that help in weight loss make it easier for you to reach your fitness goals. Also, consuming an adequate amount of water daily helps to achieve weight loss results faster. Any diet works on you only when you are committed to following a strict diet regime that supports your weight loss journey.