Find Healthy Foods To Lose Weight in 3 Easy Steps

When you think of healthy foods to lose weight, boring, restrictive diets, probably come to your mind. In fact, in years gone, it can be just the opposite! Here are 3 simple tips that will help you find healthy foods to encourage weight loss.

1. Eliminate Processed Foods.
If you want healthy foods to lose weight you are going to need to turn from the over process food products found on most grocery shelves. Fruits, vegetables and some whole grains are the answer to a healthy diet, which will lead to weight loss. Vegetables and fruit are packed with all kinds of things that are good for the body including fiber, vitamins and antioxidants, depending on the particular fruit or vegetable that is. Some will be really high in one or another of these substances, which is why you will want to vary your diet.

2. Stay Hydrated.
Water may not be one of the major food groups but it is vitally important to weight loss. Water aids the body in many ways including digestion, waste management and core body temperature. You could say that water is one of the single most important things you put in your body.

3. Add Fat To Your Diet.
The above title may seem like a contradiction in terms, eat more fat for weight loss? The first thing you should know is that there are differences in fat. That greasy substance that rings many cuts of meat is far from what we are talking about here. Fat comes in two categories good and bad. In order to reduce pounds it is important that you eliminate as much bad fat as possible and increase your intake of good fat.

Good fats, which are found in flax seed, avocados and coconut oil, are essential for proper bodily functions. Your inner organs and cells rely on fats for many different functions, one of which is proper hormone release. When your body gets enough good fats through your daily consumption LDL cholesterol will fall, food cravings diminish and you begin to drop pounds. Healthy foods to lose weight will always include good fat, which helps cushion inner organs and much more.

Forget what you may have learned years ago about eliminating fat from your diet. When you are looking for healthy foods to lose weight some of them are going to contain fat, albeit the good variety.

If you follow the tips above you should be on your way to getting healthy and fitting in your dream outfits.


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5 Super Healthy Foods That Can Help You Lose Weight

Eggs

Eating eggs can help you feel fuller longer and provide energy for your busy life. One egg has about 70 calories and 13 essential nutrients, including vitamin D, that can help manage weight, strengthen muscle, promote healthy pregnancy, support brain function, and increase eye health. Vitamin D plays an important role in calcium absorption, helping to form and maintain strong bones.

The 6 grams of protein in a large egg is the highest quality available. One egg provides about 12% of the Recommended Daily Value of protein and all the essential amino acids the body needs. For muscle strength, repair and preservation, try eating eggs after exercising.

What about the effect of eggs on blood cholesterol? Recent studies about Total HDL (the ratio between good HDL cholesterol versus bad LDL cholesterol in the blood) reveal that eggs have little impact on blood cholesterol. The amount of cholesterol in a single large egg is about 186 mg and all is in the yolk. One egg a day fits within dietary guidance, which recommends limiting cholesterol consumption to 300 mg per day. The Mediterranean diet recommends three to four eggs per week.

Today you can buy eggs that contain omega-3 essential fatty acids, which cannot be produced by the body. Omega-3 fatty acids are believed to reduce the risk of heart disease. Enriched eggs provide the same amount of heart-healthy omega-3 fatty acids as 3 ounces of oily fish, such as salmon.

Nuts

Nuts and seeds can help with long term weight loss and control of glycemic and lipid levels in the blood. They are full of heart-healthy fats, fiber, protein, antioxidants, and lots of vitamins and minerals that are difficult to get elsewhere. Nuts are naturally cholesterol-free and have only traces of sodium. They make great snacks and salad toppings. Their high fat content indicates you should choose the type and amount of nuts you eat carefully. When it comes to nuts, a little goes a long way, so a handful is plenty to get the fullness and nutrition your body needs.

Which nuts are best? The healthiest nuts are almonds, filberts (hazelnuts), chestnuts, peanuts, pistachios, walnuts, cashews, pecans, macadamias, and soybean nuts are excellent health choices. Almonds and soy nuts rate highest for nutrient density. Walnuts and Brazil nuts are rich in omega-3 fatty acids, which defend against heart disease. Peanuts and peanut butter are super sources of niacin. Almonds and filberts contain significant amounts of vitamin E. Filberts contain a high amount of the amino acid tryptophan, which is a sleep aid. Seeds are a good source of folic acid. Soybean nuts and peanuts are actually legumes, not nuts. They come from plants rather than trees. Both are very nutritious. Soybean nuts are the most nutritious nut and are quite tasty when roasted and lightly seasoned.

How nuts and seeds are prepared makes a big difference in their nutritional quality. Fresh nuts are best and are available in fall and winter. Choose raw or dehydrated nuts when possible. For weight loss, avoid nuts that are salted, sweetened, or overly processed. Roasting and toasting nuts destroys delicate nutrients, but dry roasting is least destructive. You can lightly salt or season nuts yourself. With all processed nuts and seeds, check the labels for added fats, sugars, and preservatives.

Try replacing a high carbohydrate snack with one or 2 ounces of nuts!

Apples

It's no secret that apples are one of the healthiest and most versatile foods around. But, did you know they are also great for losing weight? Whether red, yellow, or green, apples are low in calories and sodium, and they are fat-free. Apples are full of vitamins, minerals, fiber, and natural sweetness. For weight loss, the pectin in apples releases body fat and suppresses appetite. They help maintain blood sugar levels and stave off hunger.

Fresh, unpeeled apples are best for weight loss. The antioxidants in the apple skin are quercetin, epicatechin and procyanidin B2. A large apple has five grams of fiber, and it is almost 85 percent water. Apples are also a very good source vitamin C. As a super food, apples keep you fuller longer. Apples are also known to prevent certain types of cancers: lung, breast, colon and liver.

How do you select an apple? Choose an apple that is firm to the touch and has smooth skin with no wrinkles or bruises. Fresh apples have brighter color than those that are not fresh. Store your apples in the refrigerator to keep them fresh.

Are organic apples healthier? Research shows that conventionally-grown apples are higher in residual pesticides than organic apples. Since we don't know the complete effects of pesticides on humans, it is a good reason to buy organic. Pound for pound, organic apples cost little more than non-organic; sometimes they cost less. By purchasing organic apples, you support the future of organic farming in America. Apples can be grown in all 50 states. The variety is endless. Finally, organic apples taste better and fresher.

An apple is easy to pack for lunch or snack. Get in the habit of taking an apple with you to the office or on the road. You can eat up to three apples a day for good health and weight loss.

Oatmeal

We can't talk about healthy weight loss without talking about breakfast, which can raise your metabolism by 10%. Nutritionists agree that oatmeal should be a staple food in our diets. Oatmeal has lots of fiber to make you feel fuller longer and decrease your appetite. At the same time, oatmeal keeps your energy levels higher longer.

Oatmeal is high in protein and low in calories. At 30 grams per half cup, the carbohydrates in oatmeal provide a slow burning fuel for your body. Oatmeal is also a significant source of magnesium, phosphorous, selenium, copper and manganese. Some fitness coaches recommend eating oatmeal 1 to 2 hours before doing your weight loss workout. This gives you a longer lasting blast of energy for a longer workout that speeds up weight loss.

The primary health compound in oatmeal is beta-glucan, which has been shown to benefit the treatment of diabetes and its associated complications. Beta-glucans also promote wound healing and alleviate ischemic heart injury. Many scientists have researched and documented the effects of beta-glucans.

What is the best type of oatmeal? All types of unflavored oatmeal are similar in nutrition and fiber. All promote a healthy diet. They differ in texture and the time and tools required for preparation. Steel cut oats are chewy and take the longest time to cook (about 30 minutes). Steel cut oatmeal can be prepared ahead of time and reheated as needed. Rolled oats (old-fashioned oats) are less chewy and take about 10 minutes to cook. Instant, or quick-cooking oatmeal, is creamy and takes about 5 minutes to cook. Microwaveable oatmeal is popular for its simplicity and availability.

The healthiest packaged oatmeal is unflavored and unsweetened. Check the labels for added sugar and other calorie-laden ingredients. It's best to sweeten your oatmeal yourself with berries, bananas, raisins or a little raw honey. Milk, nuts and cinnamon are also healthy additions for enhancing your bowl of oatmeal.

Of course, you can eat oatmeal any time of day that suits you. Oatmeal before bedtime triggers a rise in blood sugar, which in turn triggers insulin production. This releases sleep-inducing brain chemicals, such as melatonin, which is a common sleep aid.

Salmon

Though known as a fatty fish with relatively high fat content, salmon can be an effective tool in a weight loss diet. In fact, the fat composition and omega-3 essential fatty acids in salmon make it an ideal food for weight loss. Salmon is low in calories and saturated fat. The fat composition of salmon can help the cardiovascular system, control high blood pressure, prevent certain types of cancer, prevent sunburn and promote healthy brain activity.

What is the healthiest way to prepare salmon? Grilled, broiled or baked salmon serves as a delicious and healthful main course. Salmon is a key protein in many healthy diet systems, including the popular Mediterranean diet. It can be cooked in a variety of ways with a variety of seasonings. Raw salmon, as in sushi, is an excellent source of nutrition for weight loss diets. Choose simple seasonings, such as lemon, lemon juice, dill weed, garlic, onion powder, mustard, white wine, salsa, vinaigrette and extra virgin olive oil. Avoid rich, fatty sauces and overcooking the fish.


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Cheap and Healthy Foods That Can Help Burn Off Belly Fat

There are indeed many foods that that burn belly fat, but don't let that fool you into thinking that you can just eat these foods and somehow magically shed the el bee's. For the most effective results you should consider eating the different foods that burn belly fat but obviously supplement that with proper exercise.

Fat burning foods work via physiological changes on the body. For instance, cinnamon helps regulate insulin and blood glucose levels which indirectly help you control body fat. Spicy foods containing capsaicin work through a process called thermogenics, where your body heats up by increasing your heart rate, and your body must burn calories to do both of these things.

Keep in mind that most foods that burn belly fat do so to a small degree. In other words, you can't just eat tons of cinnamon and be ripped. Effects usually range anywhere from 3-10% increases in metabolism or calories burned throughout the day.

Other foods work by curbing your appetite. Foods high in fiber help keep you feeling full longer so you eat less. In addition, eating a healthy breakfast helps jump start your metabolism for the rest of the day as well as giving you much a much needed source of energy after a full nights rest.

This is probably not news to any of you, but the best way to lose weight is regular exercise combined with a sensible diet. So with that said here is a list or our favorite fat burning foods.

Foods That Burn Belly Fat


Almonds and Almond Butter - Almonds are high in healthy fats, and fat helps keep you feeling full longer. They are also rich in niacin, which helps keep your digestive track working smoothly, and can help prevent bloating.

Avocados - Avocados contain heart healthy monounsaturated fats and provide a terrific source of fiber, just a half cup a day will keep you feeling fuller and away from junk food.

Green Tea - Rich in antioxidants that are proven to speed metabolism. You need a 3-5 cups a day for maximum effect. There are actually many reasons why tea is great at aiding in fat loss.

Hot Peppers - Can be hard on your stomach if you eat too many. But if you like spicy foods or hot sauce then don't be afraid to crank up the heat! The capsaicin will help speed up your metabolism.

Cinnamon - Consider adding cinnamon to your coffee instead of sugar, it provides a great flavor and helps to regulate your insulin levels.

Beans - Beans such as black beans, red beans and pinto beans pack a lot of protein and fiber. Both of which help you tone up and lose weight.



Now that you know some great foods that can help burn belly fat as well as shed some pounds, it's time to focus on the other side of the equation. More specifically, what kind of exercises you should be doing to help you lose weight?

Before answering that question, it is important to note that just about any type of exercise done regularly and consistently will help you lose some weight and get in better shape. What we want to focus on here though is the kind of exercises that will help you lose weight the fastest and most efficient way.

Best Fat Burning Exercise

Generally speaking, there are 2 types of exercising. Strength training and cardio. We believe a combination of both is best for attaining overall physical fitness. Strength training from lifting weights will help you increase strength, improve your body shape and gain lean muscle tissue. Having extra muscle helps burn more energy when you are at rest, even if only a little. But extra muscle will also burn more fat when you are active as well, so you will get a bit of a bonus effect when doing any other type of physical activity. Now these are obviously all great benefits but weight lifting simply doesn't compare to cardio training when it comes to total calories burned.

As we have said before, the best type of fat burning exercise is high intensity cardio training aka high intensity interval training (HIIT). Intensity is key when trying to burn calories and lose weight.

Before you begin any type of fitness regimen, you may want to consult your doctor. Also, don't just jump into doing crazy intense exercises right at the beginning. Your body needs time to get used to exercising (if you haven't been exercising much). If you go too hard in the beginning it is very likely you could hurt yourself or be so sore the few days after that you won't even feel like working out anymore!

Now you may have heard of the fat burning heart rate zone, and it does exist, but oddly enough it is not the optimum way to burn fat. The fat burning zone is usually stated as around 60-70% of your maximum heart rate. The thing about this though is that although you are burning a higher percentage of fat, you are not burning as many calories overall as compared to a more intense form of exercise that gets your heart rate to 80% of your MHR (max heart rate) and higher.

This is important to note because if you want to lose weight by exercising at the so called 'fat burn heart rate', you'll be wasting a lot of time and effort. Since you can burn calories faster at a higher intensity, high intensity is preferable to long stints of cardio because long sessions of cardio at a moderate pace will become boring and tend to burn you out. The last thing you want to do is quit or give up because you hate being on the treadmill for an hour or more everyday.

So if you want an easy interval training routine to get started, check out some workouts on online. You can also find a lot of other HIIT guides and workouts online, from beginner to advanced. Try to find something that involves activities that you already enjoy. For example, if you are a runner, do intervals related to sprinting. If you like riding a bike or using an elliptical machine, you can find interval training that uses this equipment. Experiment with different types of training to find something you like and so you don't get bored. We know that losing weight is not easy task, but if you put in the right effort with the right mindset you can reach your goal and it's worth it.

High intensity interval training is awesome, but you might be wondering if there is there is a single best fat burning exercise? Well nobody can say for certain what the most effective single exercise would be for you, but if we had to recommend one tough exercise that targets your entire body, as well as combines strength training with cardio, we would have to say it's the "man makers".

What we ultimately think is the best program is to do some HIIT 3 times a week along with some strength training 2 or 3 times a week to increase your lean muscle mass.

Unfortunately, there is so much misinformation, crazy diets and conflicting advice out there that it's hard to figure out exactly what to believe. Try not to get caught up with all the surrounding weight loss. Every person's body reacts a little differently than others, but there are general principles that just make sense. Like don't eat junk food and don't sit on the couch all day. Eat healthy foods and exercise, this mindset will never steer you wrong.

The most important thing is to just get started down the path, set some simple goals, and keep progressing. Like anything else in life, if you want it bad enough and work hard enough, you will achieve.


If you are new to exercising or are looking for tips, reviews, or recommendations to help you get in (or stay in) shape, then please visit us at our website where you can get find some of the best fitness related articles online!

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