If you’re determined to shed some pounds this year, you’ll want to start following a healthy, mindful diet. Even little changes in your routine will make a difference, such as making an effort to plan your lunches for the week and packing them in portion control meal prep containers instead of buying a quick, not-so-healthy midday meal. Cutting out sugary foods and cooking at home more regularly will also help you lose weight.
Incorporate these fat-blasting foods in your diet to meet your weight loss goals:
Is there anything these nutrient-rich foods can’t do? Not only do they taste great, but they also have a multitude of health benefits, including weight loss. The best part about these foods is that while they’ll definitely help you lose weight, they’ll work double-duty to improve your overall health and well-being in other ways. For instance, bell peppers have high amounts of vitamin C to boost the immune system and dark chocolate has antioxidants for good heart health.
Needless to say: We love them, and your body will too. Fill your grocery bags with superfoods like spinach, kale, flax seeds, chia seeds, salmon, watermelon, apples, tomatoes, oats, almonds, eggs, avocados and asparagus. Check out this list of superfoods for weight loss from SELF Magazine, which conveniently includes recipe ideas for each one.
Instead of focusing on what you can’t eat, researchers at the University of Massachusetts Medical School determined one thing you can: fiber. In their study, the researchers asked participants to consume at least 30 grams of fiber per day. The results showed that increasing fiber intake can spike weight loss, and may be a simple alternative to strict diet regimens.
To increase your fiber intake, you’ll want to focus on fruits, vegetables and whole grains, such as kiwi, grapefruit, figs, beets, lima beans, broccoli, quinoa and barley. If you need a snack on-the-go, feel free to grab fiber bars, but make sure they’re not too high in carbohydrates.
Just because you’re on a diet, doesn’t mean you can’t snack throughout the day. The trick is to be mindful about the foods you’re snacking on. Think about portioning superfoods and fiber-heavy snacks into small, healthy bites to keep you going throughout the day. Stuff your avocados with cottage cheese or dip your whole grain crackers into some protein-rich hummus. Believe it or not, you can even munch on popcorn. As long as you don’t drizzle butter on it, it’s actually a healthy carb packed with fiber and protein. Mix it with almonds and dark chocolate chips for a healthy, fat-fighting snack. You can also try these combinations:
- Greek yogurt topped with almonds, berries and chia seeds.
- Dark chocolate-covered banana.
- Cucumbers, carrots and peppers dipped in hummus.
- Celery with peanut butter.
- Lentil spread with whole grain crackers.
- Edamame with light salt seasoning.
For more inspiration, try these snacks that burn fat from Health.com.
“Drinking water is critical to weight-loss success.”
Don’t forget to drink plenty of water! Leah Kaufman, R.D. and dietitian at the New York University Langone Medical Center, told Women’s Health that your water intake can actually affect your efforts: “Drinking enough water is so easy to forget, but it’s critical to weight-loss success.”
Water can increase the number of calories you burn, boost energy and prevent you from drinking soda or sugary juices. Often times when you think you’re hungry, it’s actually your body trying to tell you it’s thirsty. If you’re mindful of drinking more water, you’ll find yourself consuming fewer calories throughout the day to feel full. If you’re dying for some flavor, feel free to infuse your water with fruits and herbs. Try these flavor-packed infused water recipes from Wellness Mama. It’s also helpful to get into the routine of having a reusable water bottle with you as a reminder to keep drinking even when you’re on the go.
Good luck! You’re going to look and feel fabulous in no time.