Studies show a sensible rate of weight loss is around 0.5kg to 1kg per week. This can be done by trimming your daily calorie intake, increasing your activity level or by combining the two.
Basically, to lose this amount of weight, the formula is to expend 500 to 1,000 more calories each day. Although we are capable of losing more, doing so can lead us to starvation from extreme dieting or overfatigue from excessive physical activity. So, we are better off with the recommended steady rate of weight loss.
Foods That Promote Fast Weight Loss
It may seem easy to lose a pound or two per week but anyone who has tried losing weight healthily can attest to how much of a struggle it can be especially when it comes to food and dieting. To help increase your chance of succeeding at losing weight, I have listed below six foods which have been proven to promote a faster rate of weight loss:
Apples are low in calories, high in fiber and packed with vitamins that is why a lot of credit has been given to this fruit in terms of promoting weight loss and as well as keeping weight gain at bay. Most experts suggest eating an apple before a meal to increase feelings of fullness and lessen food consumption and calorie intake during the actual meal.
Kale is one of the most nutrient-dense vegetable. It packs an unusually high amount of fiber along with vitamins, minerals, and phytonutrients. Weight loss requires you to burn more calories than you consume. Eating foods with a low-calorie density, like kale, can help fill you up fast and keep calories under control.
A diet based on oatmeal has been extensively promoted as a way to lose weight. Oats have an abundant content of soluble fiber that turns to gels in your stomach and make you feel full longer and prevent weight loss. But you should stay away from highly processed oats if you want better weight loss benefits.
Fish is one of the healthiest sources of protein and omega fatty acids. The omega 3 in fish oil inhibit the conversion of excess calories to body fat and as well as stimulate the metabolism making one lose weight faster. The best types of fish to consume for weight loss are lake trout, albacore tuna, salmon, herring and sardines.
New research suggests that adding chilli to your food may boost your body’s ability to burn fat and curb your appetite. A compound in chillies called capsaicin has a thermogenic effect and causes the body to burn extra calories. So hot foods such as curries and Mexican chillies are excellent foods if you want to lose weight.
Yogurt is often a staple for people who are trying to lose weight. It is recommended by a lot of fitness experts because of its nutritional value and versatility. You can eat it at any part and time of the day- breakfast, lunch, dinner, midday or evening snack.
The calcium and protein derived from consumption of plain greek yogurt has been proven to help burn fat and promote weight loss. For weight loss, it is best to choose yogurt that has less than 130 calories per serving, with no more than 1 gram of fat.
Statistics show that over thirty billion dollars a year is spent in America alone for weight loss products. Although there are a few that are helpful and effective, many do not offer any benefits and may even pose some serious health risks.
Many people turn to weight loss products because of the sheer want for all things instant. Little do they know that instant weight loss is often unsafe and not entirely effective. Why not try losing weight by eating right? It will not only be healthier and safer but less costly too.
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