According to nutritionist Rick Hay, you can effectively lose weight by eating more metabolism-boosting foods, so you can burn extra calories without going to extremes.
Hay explained that there are certain foods full of nutrients that can help you lose weight and boost your body’s fat-burning capabilities. Do take note that eating these foods won’t be enough alone and that you’ll still have to follow a healthy diet and exercise regularly for them to be effective. (Related: Appetite-suppressing bread with fiber, protein, dried fruit can reduce calorie intake between meals.)
- Baobab – An African superfruit, baobab has thrice the vitamin C content of an orange. Aside from helping to strengthen hair, nails, and skin, vitamin C also boosts our immunity. You’ll need a strong immune system if you’re going to exercise and train to lose weight. The vitamin C from baobab can also help keep blood sugar stable.
- Beetroot – Professional athletes consume beetroot juice pre- and post-exercise to enhance their performance and muscle recovery. Beetroot is full of nitrates, and beet juice can help athletes’ muscles to work more efficiently.
- Black pepper fruit – A thermogenic spice, black pepper fruit can help heat the body to burn fat. Additionally, the spice can help absorb other nutrients. Research has determined that black pepper fruit may also block the formation of new fat cells.
- Cherry – A study has shown that cherries can help reduce fat around the middle.
- Green coffee extract – The unroasted extract from the coffee plant, green coffee extract (GCE) can “help arrest the absorption of glucose in the intestine.” Chlorogenic acid is posited to be the main active ingredient in green coffee beans, and it produces weight loss effects.
- Maca – Maca is a native Peruvian vegetable often used as an aphrodisiac, and it can help boost the endurance of dieters who are working out. A study determined that maca increased sexual desire and performance in male cyclists, and even though there’s not much proof that it’ll work specifically for weight loss, maca can prevent weight gain among post-menopausal women.
- Matcha/green tea – Several studies have proven that matcha, the powdered version of green tea, can boost metabolism. Drink at least five cups of green tea every day to increase daily metabolism.
- White kidney bean – White kidney bean can help block carbohydrate absorption. Take white bean extract supplements at least 15 minutes before each meal to reduce both your weight and waist circumference.
- Yerba mate – Yerba mate influences hormone levels and blood sugar, and it can help balance out cravings. Studies have determined that yerba mate might have an anti-obesity effect.
Some tips on losing weight
- Consume fat, protein, and vegetables – Every meal you eat must be made up of foods that contain fat, protein, and low-carb vegetables. Including three foods with these three components can help adjust your carb intake into the recommended range of 20 to 50 grams (g) per day. Protein sources include eggs (whole eggs with the yolk), fish and seafood (salmon, shrimp, trout, etc.), and meat (beef, chicken, pork, etc.). Protein will help boost metabolism by 80 to 100 calories per day. A diet high in protein can also curb cravings and obsessive thoughts about food by 60 percent, reduce the desire for late-night snacking by 50 percent, and make you feel full so you automatically eat 441 fewer calories per day. Low-carb vegetables include broccoli, cauliflower, kale, spinach, and tomatoes. Fat sources include avocado oil, coconut oil, and olive oil. Eat two to three meals daily, and if you’re still hungry in the afternoon, add a fourth meal.
- Lift weights three times a week – Visit the gym three to four times a week. After you warm-up, lift some weights. If you’re not sure what to do, consult a trainer. When you lift weights, you can burn a lot of calories. Additionally, it can prevent your metabolism from slowing down, which is usually a side effect of weight loss. If you’re not comfortable with lifting weights, try doing some cardio workouts such as cycling, jogging, running, walking, or swimming.
- Minimize your starch and sugar intake – By cutting back on the starches and sugar that you consume, your hunger levels will go down, and you’ll eat fewer calories. Instead of burning carbs for energy, your body will then start feeding off of stored fat. Additionally, cutting carbs can help lower insulin levels which will make your kidneys shed excess sodium and water from your body. This will minimize bloat and extra water weight. You could lose at least 10 pounds or more of both body fat and water weight in the first week of eating this way.
You can read more articles about other effective natural ways to get in shape and keep the extra pounds off at Slender.news.