Are you worried about your obesity? Do you want to reduce your obesity in a short time? Do you want to get rid of unwanted fat in your body in half the time? If you want such, this article may be useful for you. Here is what you need to do to reduce unwanted fat in your body.
Being overweight does not make you a bad person. It’s just that you’re overweight. You need to lose the extra pounds so you can appear better, feel healthier, and develop a sense of pride and self-esteem. It’s important to maintain your weight after you’ve lost the fat.
It is common for Americans to gain weight by eating the wrong foods. In order to achieve long-term success, you need to change these bad eating habits. In addition to the right food, knowledge is essential.
We all have a certain number of fat cells at birth. The number of fat cells you possess is determined by your genetics. If you have a lot of fat cells, maybe your ancestors were the biggest people in the tribe, which was a good thing because they had the best chances of survival.
You can never get rid of fat cells, but – unfortunately – you can add to them. Depending upon what you eat, your body will manufacture new far cells. And like those you were born with, they never go away.
That doesn’t mean you’re doomed to be fat once you put on extra pounds. It is possible to shrink fat cells. That’s what happens when you lose weight. You burn up the fat stored in those big fat cells. Think of them as balloons. Burning off the fat inside them has the save effect as letting the air out of a balloon.
A good weight loss program requires a certain amount of intake restriction – the consumption of fewer calories. By eating less fat and becoming more active, you burn off fat.
To guarantee a lifetime of weight-control success, you have to change the type of foods you eat, so that you ingest less fat and still get the vitamins, minerals, trace elements, protein, fat and carbohydrates your body needs to thrive.
Extremely low-calorie diets may help you shed pounds quickly, but they’ll lead to failure in the long run.
That’s because humans are genetically protected against starvation. During food shortages, our bodies slow down our metabolisms and burn less energy so we can stay alive.
How can you compensate for this metabolic slow-down?
The answer is that you have to change the nutritional composition of the foods you eat. You will have to cut down on total calories – that’s absolutely basic to weight loss. More important, however, is reducing the percentage of total calories you are getting from fat.
That’s how you’ll avoid starvation panic in your system. At the same time, you reduce the amount of fat in your food, replacing it with safe, low calorie, nutrient-rich plant foods. This will convince your brain that your body is getting all the nutrition it needs.
In fact, you’ll be able to eat more food and feel more satisfied while consuming fewer calories and fats.
Plant foods break down slowly in your stomach, making you feel full longer, and they are rich in vitamins, minerals, trace elements, carbohydrates and protein for energy and muscle-building. This allows your body to burn off its excess stored fat.
Fat Burning Foods
Each one of the following foods is clinically proven to promote weight loss. These foods go a step beyond simply adding no fat to your system – they possess special properties that add zip to your system and help your body melt away unhealthy pounds. These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.
Here is the list of such fat burning and supper food which you can include in your daily routine.
- Apple
- Whole Grain Bread
- Coffee
- Grapefruit
- Mustard
- Peppers
- Potatoes
- Rice
- Soups
- Spinach
- Tofu
- Barley
- Beans
- Berries
- Broccoli
- Cabbage
- Chicken
- Corn
- Cottage Cheese
- Figs
- Fish
You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly.
Hunger is satisfied more completely by filling the stomach. Ounce for ounce, the foods listed below accomplish that better than any others. At the same time, they’re rich in nutrients and possess special fat-melting talents.
Apples
“Eat an apple a day, keeps the doctor away”, this proverb is proven. An apple can help you melt the fat away, too.
First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say researchers.
Secondly, they’re one of the richest sources of soluble fiber. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level.
An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol.
You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.
Whole Grain Bread
Bread, a natural source of fiber and complex carbohydrates, is okay for dieting. In a research found that people who eat less than two slices of bread daily weigh about 11 pounds more that those who eat a lot of bread. Studies show some breads actually reduce the appetite.
The average slice of whole grain bread contains only 60 to 70 calories, is rich in complex carbohydrates and delivers surprising amount of protein.
Coffee
The caffeine in coffee can speed up the metabolism. In nutritional circles, it’s known as a metabolic enhancer. This makes sense, since caffeine is a stimulant. Studies show it can help you burn more calories than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit your intake to a single cup in the morning and one in the afternoon.
Grapefruit
There’s good reason for this traditional diet food to be a regular part of your diet. It helps dissolve fat and cholesterol. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.
Potatoes
Potatoes have developed the same “fattening” rap as bread, and it’s unfair. A great source of fiber and potassium, they lower cholesterol and protect against strokes and heart disease.
Rice
A cup of cooked rice (150 grams) contains about 178 calories – approximately one-third the number of calories found in an equivalent amount of beef or cheese. And remember, whole grain rice is much better for you than white rice.
Soups
Soup is good for you! Maybe not the canned varieties from the store – but old-fashioned, homemade soup promotes weight loss. A study found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t. In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer.
Spinach
Spinach has the ability to lower cholesterol, rev up the metabolism and burn away fat. Rich in iron, beta carotene and vitamins C and E, it supplies most of the nutrients you need.
Tofu
You just can’t say enough about this health food from Asia. Also called soybean curd, it’s basically tasteless, so any spice or flavoring you add blends with it nicely. A 2½ ” square has 86 calories and nine grams of protein. Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat. It makes your metabolism run on high and even lowers cholesterol.
Barley
This filling grain stacks up favorably to rice and potatoes. It has 170 calories per cooked cup, respectable levels of protein and fiber and relatively low fat. Roman gladiators ate this grain regularly for strength and actually complained when they had to eat meat.
Use it as a substitute for rice in salads, pilaf or stuffing, or add to soups and stews. You can also mix it with rice for an interesting texture. Ground into flour, it makes excellent breads and muffins.
Beans
Beans are one of the best sources of plant protein. Peas, beans and chickpeas are collectively known as legumes. Most common beans have 215 calories per cooked cup (lima beans go up to 260). They
have the most protein with the least fat of any food, and they’re high in potassium but low in sodium.
Plant protein is incomplete, which means that you need to add something to make it complete.
Berries
This is the perfect weight-loss food. Berries have natural fructose sugar that satisfies your longing for sweets and enough fiber so you absorb fewer calories that you eat. British researchers found that the high content of insoluble fiber in fruits, vegetables and whole grains reduces the absorption of calories from foods enough to promote width loss without hampering nutrition.
Berries are a great source of potassium that can assist you in blood pressure control. Blackberries have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45. So use your imagination and enjoy the berry of your choice.
Broccoli
Broccoli is America’s favorite vegetable, according to a recent poll. No wonder. A cup of cooked broccoli has a mere 44 calories. It delivers a staggering nutritional payload and is considered the number one cancer-fighting vegetable. It has no fat, loads of fiber, cancer fighting chemicals called indoles, carotene, 21 times the RDA of vitamin C and calcium.
Cabbage
There are only 33 calories in a cup of cooked shredded cabbage, and it retains all its nutritional goodness no matter how long you cook it. Eating cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup) or coleslaw (calories depend on dressing) only once a week is enough to protect against colon cancer.
Carrots
A medium-sized carrot carries about 55 calories and is a nutritional powerhouse. The orange color comes from beta carotene, a powerful cancer-preventing nutrient (provitamin A).
Chicken
White meat contains 245 calories per four ounce serving and dark meat, 285. It’s an excellent source of protein, iron, niacin and zinc. Skinned chicken is healthiest, but most experts recommend waiting until after cooking to remove it because the skin keeps the meat moist during cooking.
Corn
There are 178 calories in a cup of cooked kernels. It contains good amounts of iron, zinc and potassium, and it delivers a high-quality of protein, too. High blood cholesterol and cardiovascular heart disease can be cure from eating corn.
Cottage Cheese
As long as we’re talking about losing weight and fat-fighting foods, we had to mention cottage cheese.
Low-fat (2%) cottage cheese has 205 calories per cup and is admirably low in fat, while providing respectable amounts of calcium and the B vitamin riboflavin.
Figs
Fiber-rich figs are low in calories at 37 per medium (2.25” diameter) raw fig and 48 per dried fig. A recent study by the USDA demonstrated that they contribute to a feeling of fullness and prevent overeating. Subjects actually complained of being asked to eat too much food when fed a diet containing more figs than a similar diet with an identical number of calories.
Fish
The health benefits of fish are greater than experts imagined – and they’ve always considered it a health food.
The calorie count in the average four-ounce serving of a deep-sea fish runs from a low of 90 calories in abalone to a high of 236 in herring. Water-packed tuna has 154 calories. It’s hard to gain weight eating seafood.
Researchers claim, eating fish regularly found lower rates of heart disease. The reason is that oils in fish thin the blood, reduce blood pressure and lower cholesterol.
Greens
We’re talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens. They all belong to the same family as spinach, and that’s one of the super-stars. No matter how hard you try, you can’t load a cup of plain cooked greens with any more than 50 calories.
They’re full of fiber, loaded with vitamins A and C, and free of fat. You can use them in salads, soups, casseroles or any dish where you would normally use spinach.
Kiwi
Kiwi has only 46 calories per fruit. It content high vitamin C and potassium. It stores easily in the refrigerator for up to a month. Most people like it peeled, but the fuzzy skin is also edible.
Lettuce
People think lettuce is nutritionally worthless, but nothing could be farther from the truth. You can’t leave it out of your weight-loss plans, not at 10 calories per cup of raw romaine. It provides a lot of filling bulk for so few calories. And it’s full of vitamin C, too.
Melons
Now, here’s great taste and great nutrition in a low-calorie package! One cup of cantaloupe balls has 62 calories, on cup of casaba balls has 44 calories, one cup of honeydew balls has 62 calories and one cup of watermelon balls has 49 calories. They have some of the highest fiber content of any food and are delicious. Throw in handsome quantities of vitamins A and C plus a whopping 547 mgs of potassium in that cup of cantaloupe, and you have a fat-burning health food beyond compare.
Oats
A cup of oatmeal or oat bran has only 110 calories. And oats help you lose weight. Just don’t expect oats alone to perform miracles – you have to eat a balanced diet for total health.
Onions
Flavorful, aromatic, inexpensive and low in calories, onions deserve a regular place in your diet.
One cup of chopped raw onions has only 60 calories, and one raw medium onion (2.15” diameter) has just 42. They control cholesterol, thin the blood, protect against cholesterol and may have some value in counteracting allergic reactions.
Pasta
A cup of cooked paste (without a heavy sauce) has only 155 calories and fits the description of a perfect starch-centered staple. Pasta is rich in six minerals, including manganese, iron, phosphorus, copper, magnesium and zinc. Also be sure to consider whole wheat pastas, which are even healthier.
Sweet Potatoes
Each sweet potato has about 103 calories. Their creamy orange flesh is one of the best sources of vitamin A you can consume.
Tomatoes
A medium tomato (2.5” diameter) has only about 25 calories. These garden delights are low in fat and sodium, high in potassium and rich in fiber.
The chances of dying of cancer are lowest among people who eat tomatoes every week.
Turkey
This health food disguised as meat is good year-round for weight control.
A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211. Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meat loaf.
Yogurt
The non-fat variety of plain yogurt has 120 calories per cup and low-fat, 144. It delivers a lot of protein. It is rich in calcium and contains zinc and riboflavin.
Yogurt is handy as a breakfast food – cut a banana into it and add the cereal of your choice. Yogurt can replace heavy creams and whole milk in a wide range of dishes, saving scads of fat and calories.
Conclusion
A part of our brain called the hypothalamus keeps us on an even weight keep by creating a “set point.” That’s the weight where we feel comfortable. The hypothalamus determines this point based on the level of consumption it’s used to. It seeks to keep our weight constant, even if that point is over what it should be.
When we drastically cut back our food intake, the brain thinks the body is starving, and in an effort to preserve life, it slows the metabolism. Soon the pounds stop coming off. As a result, we grow hungry and uncomfortable and then eat more. And then the diet fails.
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