How you eat has a large impact on your weight.
You need to choose the most nutritious food for weight loss among all the foods, and control the size of your portions.
These two eating strategies combined with increased physical activity are major factors for weight loss and weight maintenance.
Eat more vegetables.
Choose fresh, frozen, or canned vegetables without added salt or fat. When you opt for broccoli particularly, you have a low calorie, zero fat vegetable that can be included in any meal.
Choose whole grain foods.
â€¢ When looking for pasta, breads, tortillas, crackers, and cereal, choose those with a whole grain listed as the first ingredient.
â€¢ Replace sugary cereals with unsweetened whole grain cereal or oatmeal.
Choose lean protein.
â€¢ Fish is another healthy food for weight loss. Try to include fish twice per week.
â€¢ Pick vegetarian sources of protein such as beans and soy-based products.
Fruit is also a great food for weight loss.
â€¢ Choose fresh, frozen, or canned fruit without added sugars. Grapefruit is likely to be the most popular foods to boost weight loss.
Choose low-fat dairy products. Studies show that calcium may limit weight gain by hindering the absorption of fat in small intestine.
Choose healthy fats in moderation.
Healthy fats include vegetable oils, mayonnaise, avocado, olives, nuts, and seeds. Opt for pistachios, as this food for weight loss provides lots of hunger-curbing protein and fibre. Avocado`s unsaturated fats may also help you lose weight; the hormone leptin found in avocadoes lets your brain know that you are satiated, so you stop eating.
Some foods reduce the amount of calories that you absorb from food with their fibre content. Fibre is great for digestion, as it transfers food faster through the digestive tract, meaning fewer calories are absorbed. Opt for oatmeal, broccoli, and brown rice.
Avoid high calorie snack foods and desserts. Reduce intake of cakes, full-fat ice-cream, chips, or cookies.
Watch your portion sizes. Eating too much of even healthful foods can lead to weight gain.