Here we are in January, and all I can hear around me :”I need to lose weight, eaten too much in December”. By the way, that is also myself included. I do not think being skinny, gaunt- looking, exhausted is the body image I am talking about. Archiving your own perfect body shape and size, when you feel and look good – that is my goal.
I am 5ft4 and weigh around 52kg. I had dropped to 47kg at some point, however, It was difficult to maintain, I felt tired all the time and I have lost some of my curves ( I like curves ). So, my personal ideal weight is between 50-55kg. Over December period, I have eaten and indulged myself a lot, as most of us ). Now, It is time to clean up and drop couple of kg to reach bottom limit of my weight goal.
For most of us loosing weight is associated with expensive gym membership, some wonder products and even magic pills :). At the current climate, gym sounds expensive and very time consuming, so some simple home exercises and stretching will do the trick ( will share them in my next article). Wonder products and magic pills… well, I have not seen any yet, so if you have, please share 🙂
In this particular article, I want to share some of my favourite every day foods, that helps me to lose some weight and keep it down.
Do not skip breakfast. This is the main mistake most of us do. Your breakfast will wake your metabolism up and should provide nutritional value. Oatmeal is a great source of soluble fibre that can keep you feeling full longer and keep hunger level under control until your next meal.
A bowl of oatmeal daily can also help your metabolic rate.
Studies concludes that both short- and long-term oat intake had significant effects on controlling hyperglycaemia, lowering blood lipids and reducing weight. The study recommends oats as a good whole grain for overweight diabetics.
When eating oatmeal, avoid adding sugar. Instead use stevia, honey or spices like cinnamon or nutmeg to give it flavour. I also go for Gluten Free oats for easy digestion. You can also top it with healthy nuts and fruits.
2. Greek Yogurt
When weight loss is your goal, use non-fat Greek yogurt to get the most benefits without the extra calories. A 6-ounce container of plain, non-fat Greek yogurt has 100 calories, 17 grams of protein and 6 grams of carbs. While plain, non-fat regular yogurt has fewer calories, it is higher in carbs and lower in protein. The same serving of regular yogurt has 95 calories, 10 grams of protein and 13 grams of carbs.
Do not go for Greek Style Yogurt. It has to be non-fat Authentic Greek Yogurt or Authentic Turkish Yogurt. Total 0%fat is one of them, also, Skyr is a new high protein yogurt from Iceland available almost in every supermarket. A 100g portion of Skyr is around 65 calories, but contains 11g of protein — three times as much as other yogurts and equivalent to half a chicken breast. The protein content in these yogurts causes reduced hunger, increased fullness and delayed subsequent eating
Also, the high amount of calcium in these yogurts supports the process of weight loss.
I usually have Skyr for breakfast with some berries or added to my smoothies with some Almond milk ( Skyr is a very thick yogurt).
Grapefruits can be white, yellow, pink or red in color with a taste ranging from sour to sweet — most often a refreshing mix of the two. Whatever color you choose, the calories in grapefruit are low, but the flavor and nutrients are high. Just a half a grapefruit each day can ensure the average adult is meeting at least half of typical vitamin C requirements, one of the reasons grapefruit benefits many areas of health.
Research continues to reveal that consuming grapefruit benefits weight loss in a a major way. The key may be an enzyme called AMP-activated protein kinase (AMPK), which appears to get activated by an organic compound in grapefruit called nootkatone. When AMPK gets activated, it encourages the body’s energy-producing processes, like glucose uptake, for example, which helps boost metabolism. That, in turn, can encourage weight loss. AMPK is generally activated during exercise to help muscles use stored sugar and fat for energy.
Some studies have also shown that grapefruit juice beats out anti-obesity drugs when it comes to weight loss. Specifically, one study compared grapefruit juice to sibutramine ( so called wonder drug), which is no longer available due to concerns about it increasing heart attack and stroke risk.
Another one of the many desirable grapefruit benefits is its apparent ability to help discourage cellulite. Grapefruit also contains significant levels of anti-inflammatory and skin-cleansing agents, including the enzyme bromelain, which is known to help break down cellulite.
I usually will have it for my breakfast or 20 minutes after main meal.
4. Green Tea
I have learned to love Green Tea. It did not happen straight away, however swapping coffee and black tea aventually did the trick.
Why Green tea can help you lose weight? Several studies have suggested that the flavonoids and caffeine in green tea can help elevate metabolic rate, increase fat oxidation and even improve insulin activity. One study showed that those who consumed green tea and caffeine lost an average of 2.9 pounds during a 12-week period, while sticking to their regular diet. Another study suggested the increase in calorie output was equal to about 100 calories over a 24-hour period.
You don’t need to drink a lot of green tea to help you lose weight. 2.5 cups a day should be enough.
Some green tea varieties are better for weight loss than others. If you’re all about that green and on a weight-loss mission, you might want to choose Matcha green tea—the richest green tea source of nutrients and antioxidants.
There’s a right and wrong way to brew green tea. When brewing green tea, take a little extra care, as boiling water is bad for the precious catechins (tea’s healthy chemicals). Do bring your water to a boil, but let it rest for about ten minutes. Then, pour the water over the tea and brew for about one minute before serving. Of course, the brew time can be made shorter or longer, depending on your taste.
Do not add any sugar! I usually have it 20 min before my meal.
When it comes to weight-loss foods, spinach is a real nutritional powerhouse. A single cup of spinach contains just 7 calories and only 1 gram of carbohydrate, plus it provides you with iron, folate, magnesium, calcium and plenty of antioxidants. Making this filling, low-calorie food a regular part of your meal plan could aid weight loss.
Blend spinach in a protein shake for an extra hit of nutrients in the morning with some berries for a little extra sweetness. I promise you will not taste spinach at all ( for those who doesn’t like spinach ).
Have a side of spinach with dinner instead of higher-carb items like rice, pasta and potatoes. Try sautéed spinach with garlic or pine nuts, or make a spinach curry. Use plenty of onion and garlic for extra flavour. Like bread, starchy carbs are calorically dense and may not fill you up nearly as much as a large serving of spinach.
Also, spinach is so easy to keep. You can freeze it or even buy it already frozen. Very cheap. versatile and packed with nutrients product. Most of us underestimate the power of spinach.
6. Beans, Legumes and Pulses
Beans, legumes and pulses are healthy foods that you can buy in bulk, its cheap and very versatile. You can eat it everyday as a main or side dish.
They are rich in fibre and protein. This means just a bowl of cooked beans, legumes or pulses can keep you full for a longer time. They also contain little to no fat and are cholesterol-free.
In addition, they are packed with vitamins like iron, magnesium, potassium and folate. These foods also have a low glycaemic index, which means the carbohydrates in them do not significantly raise blood sugar levels.
Studies published in The American Journal of Clinical Nutrition found that eating about ¾ cup of pulses each day can led to a weight loss of ¾ pound. The conclusion was made after a systematic review and meta-analysis of all available clinical trials on the effects of eating pulses.
Also, keep drinking water throughout the day. 20 min before meal and 20 min after. I do not drink water during my meal.
Drinking water is probably the easiest, and cheapest, action you can take to help you lose weight.
So grab a glass( add a slice of lemon, mint and ginger) and get sipping while we walk you through a range of recent research showing that the answer to the question is yes, drinking water helps to produce weight losses of moderate, but significant amounts.
Benefits of drinking water:
- Feeling Fuller
- Increasing Metabolic Rate
- Mobilising Fat Stores
- Drinking Less Calories
So, keep drinking!