By Alex Ababio
Are you looking to eat your way to a slimmer waistline? There are plenty of ways to lose weight, and many of them involve significant changes to your diet, such as cutting out sugar or eating only raw foods. But if you’re not ready to commit fully to one of these specialized diets, there are simple things you can do right now to slim down without much effort at all.
Eat foods high in fiber
Reducing calories will help you lose weight, but eating high-fiber foods is also crucial for staying healthy. High-fiber diets have been shown to decrease the risk of obesity, diabetes, heart disease and even colon cancer. Another benefit of fiber is that it helps keep you feeling full and can reduce overeating; so you don’t want to go on any crash diets! Drinking plenty of water is also essential for maintaining health, so be sure not neglect this step.
Another key is fiber. Eating fiber-rich foods will help you feel full and also support digestive health. Most fruits and vegetables are naturally high in fiber, but there are many other ways you can up your intake; beans, whole grains, nuts and seeds all have plenty of fiber. Fresh fruit juices and smoothies can also help increase your daily intake. Drinking plenty of water is also essential for maintaining health, so be sure not neglect this step!
Eat vegetables
Vegetables are vital for shedding pounds. In addition to being nutrient dense, they contain fewer calories than most foods. They fill you up with very few calories and the fiber in them promotes feelings of fullness, says Candace Mitchell, RD, spokesperson for the Academy of Nutrition and Dietetics.
Vegetables are nutrient dense. They provide fiber, vitamins and minerals, which are all essential for weight loss. Plus, they don’t contain many calories—one cup of raw spinach contains seven calories, one cup of cooked kale has 39 calories and one tomato has only 22 calories. So eating vegetables can help you fill up without taking in too many extra calories.
Plant-based foods have been linked with a reduced risk of obesity, type 2 diabetes and heart disease—all risk factors for metabolic syndrome.
Choose healthy fats like olive oil
Research suggests that the Mediterranean diet might be the key. This type of diet focuses on high-quality, unprocessed foods and plenty of fruits and vegetables. It’s also fairly moderate when it comes to eating animal products, salt, and alcohol. If you’re looking for an easy fix for weight loss, this may be it!
Studies have shown that people who stick with Mediterranean-style diets lose more weight than low-fat dieters and maintain their new slim shapes. This may be because they consume fewer calories, since fruits and vegetables are naturally filling while being relatively low in calories. The Mediterranean diet has also been linked with lower risks of heart disease, cancer, and Alzheimer’s disease.
Go meatless (it won’t be weird)
You don’t have to give up meat for life in order to slim down. Give it up for just one week and try this trick: pick two days each week when you won’t consume any animal products, such as meat, poultry, eggs, or dairy. That’s two servings of meat per week max!
Don’t worry—you can still enjoy hearty meals that will keep you feeling full, like lasagna or shepherd’s pie. But be careful not to overdo it on weekdays. Your body needs time and energy to recover from a full day of work and workouts, so don’t sabotage all of your hard work with excess calories.
Add spices!
Adding spices and herbs is one of the easiest ways to liven up dishes without adding calories. Try cumin, curry, turmeric, rosemary, and cayenne pepper. Experiment with different flavors–they’re all worth exploring. Just remember: If you want to lose weight and feel good about yourself this holiday season–make it a priority!
Also try adding herbs like parsley, oregano, and basil. These add flavor without adding calories. And don’t forget about garlic. This is one of nature’s best weight loss foods as it helps boost your metabolism while also helping with inflammation. To get all of these benefits, you can chew on fresh cloves or add fresh garlic to different dishes. You can also take supplements containing garcinia cambogia or hca, which are extracted from real garcinia fruit.
Drink water
1. Add more water. For the average person, that is about six 8-ounce glasses of water per day. 2. Add more fruits and vegetables to your diet and avoid processed foods, which are low in nutrients and high in sugars and fats that lead to weight gain. 3.
Drinking water can boost metabolism and make you feel full, so you’re less likely to overeat. When people think they’re drinking calorie-free beverages, they consume more calories from other sources and don’t lose weight. Studies show that people who drink 16 ounces of water before each meal lose about 5 pounds in eight weeks. That’s two less trips to Starbucks! 4. Add more fruits and vegetables and avoid processed foods, which are low in nutrients and high in sugars and fats that lead to weight gain.
Include lots of lean protein (meat, fish, eggs, beans)
Protein is the key. You can’t lose weight if you’re eating more calories than you’re burning, especially from carbs and sugars. Protein makes you feel full, so it helps control hunger and limit overeating.
Protein is essential for building muscle, which helps you burn more calories at rest. Protein also boosts strength and endurance, so you can work out longer and harder—another key factor in burning calories. Choose lean sources like egg whites, chicken breast and tuna, salmon or other fish high in omega-3 fatty acids. Low-fat dairy products, turkey and beans are good plant-based protein options as well.
