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Losing weight gradually, usually 1 to 2 pounds per week, is the healthiest way to reduce your weight. The Centers for Disease Control and Prevention states those who lose weight gradually are also more successful at keeping the weight off compared to individuals who lose weight quickly. To lose 1 to 2 pounds per week, you need to either reduce your caloric intake or increase calories burned through physical activity by 500 to 1,000 calories per day.
10. coconut oil :
Coconut oil is “Fat”, yes you read this right ‘Fat’ but let me assure you it is none of the fats thats are bad for us. In other words we can say that it a weight loss friendly fat.
Many studies says that adding coconut oil is your diet can lost fat especially the dangerous fais in the abdominal cavity.
Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).
However, coconut oil is still high in calories and saturated fat. In one study, 15-30 grams (1 to 2 tablespoons) of medium chain fats per day increased energy expenditure by 5%, totaling about 120 calories per day
So yes you can loss weight by just adding the oil in your daily diet.
If you can appreciate the green flavour of broccoli you have yourself a low calorie, zero fat vegetable that can accompany any meal, it is also good in boasting the fiber of you body and also with other nutrients. but just skip the broccoli cheese soup, as that doesn’t work for weight loss 🙂
We all know that the fruit are so delicious to have, but do you know that it can also help you to lose some of your belly width by adding it to you daily diet?? Let me explain.
In a study done on 90 fat people, eating just a half of grapefruit before their daily meal caused them to loss s 3.5 pounds that is 1.6 kg over a period of 12 weeks that is 3 months.
Grapefruit is loaded with fiber, keeping you full longer and reducing the likelihood of mindless snacking. It will keep you full for some time.
There are several ways to enjoy grapefruit beyond breakfast. Consider substituting dried fruit for slices of grapefruit in salads or using it to serve in yout todays dinner. Makes a low-calorie substitution.
So yes eating the GrapeFruit will help in the weight loss but making you feel full (because of the water in it) and away from others high calorie foods and snacks 🙂
The fibre in the pears keeps you satiated for longer than normal and the fruit also packs a mean punch thanks to the fact that it’s rich in Vitamin C.
It also helps reduce cholesterol levels, reduces the risk of coronary heart diseases and type II diabetes.
The pear fulfils one quarter of your daily fibre requirement and is great for your digestive system.
The wonderful thing about blueberries and weight loss is that it’s not just general weight that you lose, but specifically the fat. They also play well with other fruits in a fruit salad. Just be sure to eat them without adding sugar to them.
Berries are high in nutrients including antioxidants. The frozen ones are also good in their freshness and nutrients for a long time so try to add the berries to your oatmeal, cereal, low fat ice cream or yoghurt and enjoy.
You might want to add one more fruit in your weight loss diet, yes you are right WaterMelon
Watermelon contains (90%) water in them, Duh thats why they are called watermelon, just a joke 🙂
100g of watermelon serving contains 30 calories, It also contains rich sourse of amino acid called arninine which helps in burnig your body fat. Besides just keeping you hydrated for the whole day, watermelon also keep you satiated for a long time which will lead to less unhealthy snacking
Bananas can be used in both to reduce and increase your weight. One medium banana contains 105 calories also they are high in vitamin B-6. Vitamin B-6 is essential for protein, metabolism, cognitive development, hemoglobin formation and immune functioning in the body. They also containg vitamin C, manganese, potassium and fiber.
And again bananas will fill you up with less calories then having other snacks in a day example a cup of icecream calorie count is approx 370 calories will replace with approx 105 calories obtaining from eating one medium size banana, this saves you 266 less calories in a day.
Healthy Vitamin C levels will help to keep you functioning at optimal levels plus Fill your diet with health foods like oranges and your belly fat will start to decrease.
Besides packing in the fiber, which keeps you feeling full longer, researchers suspect it’s the rich antioxidants, such as vitamin C and beta-carotene, that ward off ab fat. Carrots, cantaloupe, squash, and peaches are great sources of beta-carotene, while oranges, berries, and kiwi provide a good dose of C.
100g of this fruit only contains 47 calories which is great for someone looking for a snack while trying to follow a strict diet
Apples are all season fruit they are available when ever you needs them also the good side of apples is that they fights and reduce cancer risks, makes your heart healthy, make your teeth whiter, help prevents constipation, boosts your immune system, beats diarrhoea.
you might have heard this phrase “An apple a day keeps the doctor away” they don’t say they without any meaning 🙂
Apples don’t have fats and sodium in them, one medium size apple containing 50 calories.
So this fruit is going to be a best friend with your diet plan.
1. Green Tea
Perhaps you knew that green tea is packed with antioxidants, but note this that it can also help you to shed some fat of yours. Green tea contains the anti-oxidant EGCG which works to burn calories throughout the whole day.
Remember to replace your green tea with other tea or coffee you are heaving in the day.