We all know what healthy food is supposed to look like, right? A salad, maybe some fruit, a little protein, and then dessert.
But when it comes to weight loss, there’s actually a lot more to eating healthily than just sticking to those basic rules. In fact, some foods are actually bad for your waistline!
The good news is that there are plenty of other options you can try instead. Read on to find out which ones really work…
Eating For Health Vs. Eating For Pleasure
Eating for health means eating healthy foods and avoiding unhealthy ones. It also means making sure you eat enough calories each day. This can be challenging because many people are used to eating large portions of high-calorie foods.
But if you want to lose weight or maintain your current weight, you don’t have to cut out entire food groups. Instead, simply watch how much you’re consuming and make healthier choices. If you choose to eat more fruits, vegetables, whole grains, lean protein, and low-fat dairy products, you’ll get all the nutrients you need without adding too many extra calories.
Achieving weight loss goals isn’t always easy, but following these tips will help you stay motivated:
1. Don’t compare yourself with others.
When you start losing weight, you may notice that someone else has lost more pounds than you have. That’s normal — everyone loses at their own pace. And while you may be tempted to think, “I wish I could do this too,” remember that you’ve made great progress already. You deserve to celebrate your accomplishments, not stress over them.
2. Stick to your plan.
It’s tempting to give up on your diet when life gets busy, but staying committed to your weight loss program is essential. Make time to exercise regularly and stick to your meal schedule even if you’re tired, hungry, or stressed.
3. Reward yourself.
When you reach your goal, reward yourself by treating yourself to something special. Maybe go shopping for new clothes, buy tickets to see a movie, or take a relaxing weekend trip. Whatever you decide to do, make sure you enjoy yourself.
4. Find support from friends and family.
Losing weight can be hard, especially when you’re surrounded by loved ones who aren’t supportive. But having positive relationships can motivate you to keep going. Reach out to friends and family members who encourage you and share your goals. Let them know how much they mean to you and let them know how important it is to you to succeed.
5. Stay focused.
Losing weight takes commitment, and being successful requires focus. When you set realistic goals, follow through on them, and make smart decisions, you’ll be able to achieve your weight loss goals.
Why It’s Important To Eat Right
If you want to lose weight, eat fewer calories than you burn. This simple equation can be difficult to achieve if you don’t know how many calories you consume each day or where they come from. Fortunately, there are several ways to track your caloric intake and expenditure so you can see exactly how much you’re consuming overall and where those calories come from.
Your weight loss journey starts with knowing what you’re putting into your body. The best way to accomplish this is to calculate your daily calorie needs based on your age, gender, height, and activity level. Use a calculator to estimate your basal metabolic rate (BMR) and then use the information below to determine how many calories you need to consume every day.
Calculate Your Basal Metabolic Rate
To figure out your BMR, multiply your weight by .45 to obtain your resting energy expenditure. Then add 500 calories to your REE to account for physical activity. For example, if you weigh 150 pounds, your REE would be 1,050 calories. Add 500 calories to arrive at 1,550 calories. Multiply your weight by .45 (.45 x 150 67.50) to find your resting energy expenditure. Then add 500 calories to find total calories needed per day.
Foods That Help You Lose Weight
Foods that help you lose weight include:
- Whole-grain breads and pastas
- Lean meats
- Fish
- Nuts and seeds
- Low-fat dairy products
- Fruit Juices
- Apple Juice
- Grapefruit Juice
- Vegetables
- Beans
- Eggs
- Water
- Healthy fats
- Herbs and spices
Your weight loss plan will depend on your lifestyle and personal preferences. If you have specific dietary restrictions, talk to your doctor before changing your eating habits.
“But if you want to lose weight and keep it off, aim to eat healthy foods at least 75% to 80% of the time. (health.clevelandclinic.org)
Foods That Will Increase Your Energy Levels
Foods for weight loss that will increase your energy levels include:
• Fruit
• Protein-rich snacks
• High-fiber foods
• Almonds
• Oatmeal
• Yogurt
• Spinach
• Peanut butter
• Milk
• Green tea
These healthy weight loss foods provide nutrients that help boost your metabolism and give you more energy throughout the day.
Foods That Are Good For Your Heart
Foods that are good for your heart and should be part of your weight loss diet include:
• Seafood
• Olive oil
• Red wine
• Avocados
• Walnuts
• Dark chocolate
• Blueberries
• Broccoli
• Apples
• Beans
• Salmon
• Tofu
• Sweet potatoes
• Lentils
• Brown rice
• Kale
• Black beans
These are an excellent source of antioxidants, vitamins, minerals, and other beneficial compounds.
Heart-Healthy Fats
Fatty acids found in fish, olive oil, avocado, and nuts are essential for brain function and cell growth. Omega-3 fatty acids, found in salmon, tuna, flaxseed, walnut, and soybean oils, may help reduce inflammation and lower cholesterol.
High-Protein Foods
Protein is important for maintaining muscle mass and strength. Eating protein-rich foods can help build muscles and keep them strong during exercise. The amounts of protein required vary depending on individual differences. However, most people require 0.8 g/kg of lean bodyweight per day.
Plant-based protein sources include legumes, soybeans, tofu, tempeh, and quinoa. Animal-based proteins come from meat, eggs, milk, cheese, yogurt, and seafood.
Foods That Are Bad For You But Taste Great
There are foods that are bad for us but taste great. These foods include chocolate, cheese, ice cream, and other sweets. If you eat too much of these foods with extra sugar, they can cause health problems like weight gain or tooth decay. However, if you consume them in moderation, they can be enjoyable treats.
Blood sugar levels play a major role in the amount of weight you carry around. When your blood sugar is low, your appetite increases, causing you to eat more food than usual. As a result, you may gain weight.
Having sugar cravings often leads to bingeing on unhealthy foods. This is because when you crave something sweet, your brain releases dopamine, which makes you feel happy and satisfied. Sugar is addictive, and once you consume it regularly, your body becomes used to it.
Thus, it triggers the release of insulin, which causes your blood sugar levels to drop. This stimulates your brain’s reward center, leading to cravings for more sugary foods.
A person has traditionally been considered to be obese if they are more than 20% over their ideal weight. (medicinenet.com)
Foods That Make You Gain Weight
Some foods are high in calories but low in essential nutrients. These foods are called empty-calorie foods because they provide no nutritional benefit. They can be very satisfying, though, so people often overeat them. Empty-calorie foods include candy bars, cookies, cakes, ice cream, chips, crackers, fast food, frozen dinners, soft drinks, and other processed snack foods.
Some breakfast cereals are fortified with added sugars and artificial flavors. Although these kinds of foods aren’t necessarily harmful, they’re certainly not nutritious.
If you find yourself craving these types of foods, try substituting healthier alternatives. Instead of having a bowl of cereal for breakfast, opt for fruit instead. Or, make a protein shake for breakfast by blending yogurt and milk together.
High-protein breakfasts have been shown to keep hunger at bay longer than regular breakfasts. Eating a source of protein, including eggs, meat, fish, poultry, tofu, or dairy products, is another way to get plenty of protein without consuming excess calories.
High-fat foods can be tasty, but they contribute to weight gain over time.
Tips To Stay On Track
Tips to stay on track include healthy nutrition, since this will help you lose weight. It is important to drink enough water every day to prevent dehydration, and eating small meals throughout the day rather than three large ones.
It’s also helpful to exercise daily. Exercise boosts metabolism, burns calories while helping you sleep better.
Exercise is also known to boost endorphins, which are hormones that make you feel happy and relaxed. So, it’s easier to stick to a healthy lifestyle when you enjoy what you eat and take care of your body.
Schedule your one-on-one fat loss coaching session with nutritionist Cosmic Mike. With over twenty years in the health and wellness industry, Mike has developed his own unique approach to fitness and nutrition.
He believes that success comes from a combination of science, experience, and knowledge. His goal is to help each client achieve their optimal physical potential through the use of customized programs and individualized meal plans that include healthy things to eat to lose weight.
FAQs for Healthy Things To Eat To Lose Weight
✔️ What Foods Help Burn Belly Fat?
The foods that help burn belly fat include vegetables, whole grains, lean meat, fish, nuts, seeds, fruits, and soybeans. These foods also provide grams of fiber, vitamins, minerals, antioxidants, and other nutrients. Eating these foods helps keep blood sugar levels stable, which prevents overeating and binge eating.
Healthy eating habits also help reduce inflammation within the body. This means that the immune system works more efficiently, making it harder to develop certain diseases like diabetes, heart disease, and arthritis.
✔️ How Do I Flatten My Tummy?
You can flatten your tummy with a healthy diet rich in fiber, good fats, protein foods, and probiotics. These foods work together to improve digestion, lower cholesterol, and strengthen the walls of the intestines.
Fiber binds to bile acids, preventing them from being absorbed into the bloodstream. The result: less fat absorption. Fiber also lowers LDL (“bad”) cholesterol and raises HDL (“good”) cholesterol.
Nutrient-dense foods include avocados, almonds, broccoli, brussel sprouts, brown rice, cauliflower, cherries, figs, kale, lentils, oats, peas, pomegranate juice, pumpkin seeds, red grapes, spinach, strawberries, tomatoes, walnuts, and yams.
✔️ Can You Lose Weight Just By Eating Healthily?
If you eat healthy foods like fresh fruit, vegetables, lean meats, whole grains, nuts, seeds, beans, and legumes, then you will lose weight. The best way to lose weight is to exercise regularly and eat fewer calories than you burn.
A low-fat diet is another great way to shed pounds. Your body weight is determined by how much energy you consume versus how much energy you expend. If you have too little activity or do not burn off excess calories, you will gain weight. A balanced diet includes all food groups – carbohydrates, grams of protein, fats, and micronutrients.
When you cut back on calories, you’ll naturally start burning off extra pounds. However, if you continue to eat unhealthy foods, you may find yourself gaining more weight than losing.