Did you know that the most important thing to lose weight is nutrition? When I understood this, my life changed. Experts guarantee that about 70% of the healthy weight loss process is due to what you eat and 30% of the success has to do with the exercises you practice. So, I decided to share some healthy foods that help in the weight loss process. Check out!
Weight loss with health – Analysis and study
Since the beginning of my journey – when I decided not only to lose weight, but to recover my self-esteem and my health – I started to analyze which foods I was eating and which contributed or not to me, and which ones I could insert in my routine that would guarantee weight loss faster and healthier. I realized that it was possible to lose weight with health without spending too much.
As I always say, the success in my weight loss didn’t happen all of a sudden nor was it something I did alone. I had a dear friend who was a nutritionist and who, in general, had given me directions for what to eat at each meal.
But I made adaptations, inserting foods that I liked and those that I discovered as essential over time.
What I mean by that is:
1) seek help from professionals whenever you can to lose weight with health;
2) make your adaptations, privileging healthy foods from your region – do research about healthy food choices you like best;
3) Consciously reduce portions, choosing foods richer in fiber and nutrients, avoiding processed foods.
Note that there are three tips on healthy weight loss that will cause a big change in your routine, and certainly, a healthy weight loss.
Food, self-esteem and health
But you might be thinking: “Ah, Nelma, I don’t need to lose weight right now. I would just like to have more energy and self-esteem.”. I answer: All right! Eating properly impacts every aspect of your life. It should be your starting point for any transformation you want to accomplish.
These tips – and the list of foods below – are for everyone and will make you feel better in different aspects, which is essential for you to have the energy and strength on your journey.
1) Avocado
Avocado is a versatile food full of advantages for those who want to lose weight with health. It is a source of monounsaturated oleic acid, the same type of beneficial fat found in olive oil. It can be used in sweet and savory dishes and makes your salad even more delicious. The biggest benefit of avocado is that it gives you a feeling of fullness. It is also a source of fiber and nutrients, such as potassium.
2) Green leaves
Leafy foods such as spinach, kale, watercress, chicory and catalonia are rich in fiber, minerals, vitamins and antioxidants, including calcium and iron. They have few calories and give a feeling of satiety in meals. They are also easy to digest and easy to find, in addition to having a low cost.
3) Linseed
It is considered a superfood, ideal for healthy weight loss. It has several nutrients that prevent cancer, is rich in omega-3 (an important antioxidant) and helps you lose weight, as its fibers control blood glucose levels, which promotes satiety and reduces the accumulation of body fat.
You can consume it in grains (in salads and pasta, for example) or in oil. It helps menopausal women adapt.
4) Green tea
Green tea is a thermogenic, meaning it speeds up metabolism and calorie loss. Studies indicate that green tea is an excellent source of epigallocatechin gallate, an antioxidant that promotes fat burning in the abdominal region.
5) Oats
Oatmeal is nutritious and, if consumed in moderation, in its gluten-free version, it helps with weight loss, especially in reducing abdominal fat. In addition, oats are rich in soluble fiber and proteins, which give satiety and regulate the intestine. It also helps regulate blood glucose and control high cholesterol.
6) Lean meats
Lean red meat, fish and chicken can be very important sources of protein for those who want to increase lean mass (muscles). And the greater your percentage of lean mass, the greater the caloric loss (slimming).
If you have no restrictions and want to lose weight in good health, be aware that lean meat is generally rich in iron, essential amino acids, B vitamins (especially B12) and many other nutrients.
7) Sweet Potato
It’s a great carbohydrate choice. It has potassium, which regulates blood pressure. In addition, sweet potato is perfect to ensure satiety in your routine, as it has a resistant starch fiber, which makes you less hungry for much longer.
8) Banana
Bananas are rich in potassium and many other nutrients. Despite being more caloric than other fruits, it has low fat content. It is rich in magnesium and vitamin B6, which regulate blood pressure and the immune system. As it has several antioxidants, such as vitamin C, it prevents obesity, different types of cancers and diabetes.
9) Legumes
They are affordable and cheap. Legumes are beans, peas, lentils and chickpeas, among others. Legumes are sources of protein and dietary fiber, which increase satiety and combat constipation.
10) Aubergine
Did you know that for every 100 grams of eggplant there are only 24 calories? It is also rich in fiber, gives satiety and regulates intestinal functions. Another great advantage of eggplant is that it combats fluid retention and deflation of the body, and consequently, healthy weight loss.
These foods made all the difference in my weight loss and dietary re-education – know my story better . I challenge you to put these options in your day to day, in a moderate way, and see the results soon. Are you prepared to lose weight in health? I’m sure that, with effort and determination, you can also catch up on your health!
Did you like the tips on foods that help you lose weight with health? Leave a comment below and share these ideas on your social networks!
