Modern life requires more and more people to sit at a computer for long hours during the day. And with everything from family commitments to work events and overtime spilling over into evenings and weekends for many of the population, it can be hard to find time for exercise and eating right. You may be so tired at the end of a long workday that it’s easier to order a pizza than cook a wholesome nutritious meal. This mixture of a relatively sedentary lifestyle and a diet full of processed foods can result in weight gain.
There is good news, however! You don’t have to fit back into your high school jeans to benefit from weight loss. Losing just 5-10% of your body weight can boost your overall health in all sorts of ways from lowering your blood pressure and cholesterol to decreasing your risk of heart disease.
With all sorts of eating plans on the market, and magazines on supermarket shelves promoting everything from low carb and low fat to zero sugar diets, it can be very easy to become overwhelmed at the prospect of eating nothing but steamed broccoli and grilled chicken until you hit your goal. However, despite what traditional abstinence diets might tell you, a deprivation mindset may not be particularly helpful if you’re trying to lose and maintain a healthy weight.
According to a study published in Psychology & Marketing, people who focus on depriving themselves of their favorite foods often have a harder time sticking to their plans than those who focus more on adding healthy foods into their normal routine. It’s not just psychological either, drastically restricting calories in an effort to shed weight quickly can have the opposite of the desired effect on your body, sending it into starvation mode and slowing your metabolism.
While watching your weight usually includes some basic dietary changes like paying close attention to portion sizes and food labeling, it shouldn’t mean going hungry. We’ve put together a list of 11 effective fat-burning foods to add to your meals including Pure Vitality’s natural supplement Slim Vitality, a completely natural weight loss supplement packed with powerful ingredients like Garcinia Cambogia and Raspberry Ketones to kickstart your metabolism and help you reach your weight loss goals. We firmly believe the word “diet” is not a positive way to make a positive life change… Weight loss comes from loving yourself enough to make a relevant positive change supported by Pure Vitality’s natural supplement Slim Vitality.
1. Apple Cider Vinegar
Apple cider vinegar has been used for hundreds of years as a health tonic and research suggests that as well as lowering blood sugar levels and improving heart health, it could also help you lose weight.
The active ingredient in apple cider vinegar is acetic acid which is created during the fermentation process. Acetic acid is a short-chain fatty acid that may help you feel fuller for longer and help curb your appetite. According to one study, people who took apple cider vinegar with a high carb meal had over 50% lower blood sugar after eating than those who didn’t. As hunger is a well-documented symptom of high blood sugar those subjects also consumed at least 200 less calories than their non-vinegar consuming counterparts.
Look for unfiltered apple cider vinegar in your local health food store. This will be cloudy in color and it may have a slight web-like texture. This type of ACV contains all the beneficial bacteria and acetic acid created during fermentation and packs the most powerful nutritional punch.
2. Cayenne Pepper
These small, red chili peppers contain an ingredient called capsaicin. Capsaicin may speed up your metabolism and curb cravings, it has also been shown to have anti-inflammatory properties and gastrointestinal benefits.
One study found that people who ate cayenne pepper raised their metabolic rate for up to 30 minutes after consumption. As your metabolism controls how your body converts food into energy, having a high metabolic rate means that your body is more likely to burn the calories that you eat and less likely to store them as fat.
There are many ways to eat cayenne pepper and you only need to ingest about 28 grams of fresh pepper or 1 gram of dried pepper per day to obtain all the health benefits of metabolism boosting capsaicin. If you’re not a fan of spicy food simply mix one teaspoon of powdered cayenne pepper into a cup of water. Sip about a teaspoon or two of this mixture at intervals throughout the day.
3. Green Tea
Green tea contains catechins, flavonoids and caffeine which can help boost metabolism and lower blood sugar and it also contains nutrients and antioxidants which are great for your overall health. One study showed that people who drink green tea and exercise lose twice as much weight as those exercisers who don’t so if you’re planning to hit the gym, you might want to relax afterward with a cup of this energizing beverage.
Not all green teas are created equal, however, be sure to choose a brand that does not contain added sugar or sweeteners and if you really want to take advantage of its potential weight loss properties try drinking matcha green tea instead. While other green teas are made by steeping leaves in water and drinking the infusion, matcha tea is made by grinding the leaves into a fine powder, thereby giving you all the benefits of this powerful plant. Be sure not to brew tea while the water is boiling as this can cause damage to the healthy chemicals in those precious leaves. Bring your water to a boil and wait for about 10 minutes before adding the teabag or powder.
Eggs are not only high in protein, they also contain healthy fats, vitamins and minerals and at roughly 70-80 calories a pop, they are a great satiating weight loss food to add to your daily weight management menu.
Studies show that eating eggs in the morning increases fullness and tend to reduce caloric intake later in the day. Because of their high protein content, they rank highly on the Satiety Index, meaning that they keep you fuller for longer, and by adding vegetables it’s possible to create an entire balanced meal for only around 300 calories.
Eggs are also cheap, easy and quick to cook, meaning that even the busiest and pickiest eaters should have no problem whipping up a delicious and satisfying breakfast. Be careful how you prepare them as adding oil and butter will increase their caloric intake.
5. Natural Weight Loss Supplements
Natural weight loss supplements can be a powerful way to boost your metabolism and harness the power of many fat busting herbs, spices and antioxidants in one simple daily tablet. Look for ingredients like Garcinia Cambogia which contains the active ingredient hydroxycitric acid or HCA. Studies show that HCA may interfere with fat-building enzymes in your body and it also boosts the levels of serotonin in your brain which can help if you have a tendency towards emotional or compulsive eating.
If you’re looking for a convenient and natural way to support healthy weight loss try a supplement like Slim Vitality. Just one powerful tablet contains active ingredients like Garcinia Cambogia and Green Tea Extract as well as Raspberry Ketones, Bioperine and Conjugated Linoleic Acid. This powerful combination of ingredients has been specially formulated by experts for maximum weight reduction support.
6. Milk Yoghurt and Cheese
You read that right. While excessive amounts of ice-cream or queso are certainly bad for your waistline, dairy, when eaten in moderation can actually help you lose weight. Dairy is a great source of essential nutrients like potassium, vitamin D, protein and calcium. We know that protein-rich foods can help curb hunger but it turns out that calcium is not just good for maintaining healthy bones.
Research shows that people with calcium deficiencies find it harder to control their hunger and carry more weight than those with healthy calcium levels and one study even found that eating 3 daily servings of dairy reduced body fat in obese subjects.
As with most foods, moderation is key. Practice portion control, choose low-fat dairy options when possible and avoid flavored yogurts and milk as these often contain added sugar. For extra probiotic health benefits, you can opt “live yogurt” or kefir.
Fish are a great source of lean protein which helps build lean muscle mass in the body, keeping your metabolism active and healthy and your hormones balanced. Despite what you may have been told about fatty foods and weight loss, fatty fish in particular like salmon, tuna and mackerel are a great choice. They are high in omega-3 fatty acids which can lower triglyceride levels and have been shown to support efficient fat burning and reduce inflammation. These fatty acids also act as a natural antidepressant, boosting your mood and keeping emotional eating at bay.
Fish are low in calories while packing a major nutritional punch, keeping you full for longer while meeting vital nutritional needs. It is also a widely available healthy option at most restaurants so next time you’re out to dinner and need a weight friendly alternative, just look for the fish option on the menu.
If you have a sweet tooth and crave a glass of orange juice at breakfast or a clementine as a snack, try switching it out for a grapefruit instead. Grapefruit is a better choice because it is full of fiber at a whopping 3 grams per 80 calorie fruit. Fiber helps you feel full and also slows down the breakdown of sugar in your body, reducing blood sugar spikes and helping to curb hunger.
9. Whole Grains
Despite all the low carb diets on the market, eating the right kinds of carbohydrates may help you lose weight. Carbs are one of your body’s richest sources of fuel. Your system breaks carbohydrates down into sugars in the form of glucose which is used for energy. Eat too many carbs and you do end up with extra glucose in your body that eventually gets stored as fat, however, if you eat too few you may find yourself feeling sluggish and suffering from intense cravings and hunger as your body tries to re-balance. These kinds of cravings can eventually lead to overeating and a vicious cycle of deprivation and over-indulgence which inevitably causes weight gain.
If you are exercising as well as cutting out carbs in your diet you may also find yourself without the energy you need for optimal fitness which ultimately sabotages your journey to better health.
Instead of cutting out carbs completely, focus on eating healthy whole grains like buckwheat, bulgur, quinoa, oats, or brown rice. If you are eating more processed carbs like bread or pasta, make sure you’re looking for 100% whole wheat or 100% whole grains on the label, and as always, exercise portion control.
10. Green Leafy Vegetables
Green Leafy Vegetables like kale, spinach, collard greens and Swiss chard are not only full of fiber, iron and vitamin K, they also contain structures called thylakoids, which can help to keep hunger at bay.
Research shows that consuming thylakoids can reduce cravings for snacks and sweets by as much as 35%. One study showed that overweight women who supplemented with thylakoids before breakfast for 12 weeks lost an average of 11lb while the control group who supplemented with a placebo only lost 7.7
Thylakoids are just one reason that increasing your intake of green leafy vegetables is a good idea, their other benefits include lowering your blood pressure, reducing your risk of heart disease and strengthening your bones.
11. Whey Protein
Whey protein is a great supplement to add to your routine if you are actively building muscle. It has been shown to support muscle repair, building and retention and because muscle burns calories, this will aid in your weight loss. It also stabilizes blood sugar, helping to reduce cravings and hunger spikes. Try adding some whey protein powder to your morning smoothie or sprinkling it over your oatmeal.
Remember, no matter where you are in your weight loss journey, try focusing on the delicious foods that you can eat, instead of obsessing over the foods that you are hoping to cut out of your diet. Look for healthy foods that will really satisfy your hunger and don’t beat yourself up if you occasionally indulge. Remember the golden rules moderation and portion control and try a supplement like Slim Vitality which contains a natural blend of herbs and nutrients and is specially formulated by experts to support you in reaching your weight loss goals.
Pure Vitality a natural supplement company based in an isolated village nestled against the snow-capped Southern Alps of New Zealand. We research health conditions thoroughly to discover the underlying root causes, find the most effective natural remedies, target the root causes rather than use a Band-Aid approach, use a multi-prong approach to fix the root causes from many directions and use high potency ingredients at scientifically supported amounts.