If you're reading this, you probably feel as though you can't quite figure out how to lose weight, even though you are training hard and eating clean. Don't stress; you are certainly not alone! The reality is: many people are in the exact same position and don't realise that even though they appear to be ticking all the right boxes, they are simply just scratching the surface. The truth is, much of the food we consume and perceive to be "clean" or healthy could actually be why we are falling short of our weight loss goals. Most fruit juices, foods labeled as "fat-free", and coffee drinks are loaded with sugar and empty calories. Understanding the types of food, the timing of which they are eaten, and what supplements to take is essential for smashing those weight loss goals.
Eating the wrong food
It is no secret that what you eat has a massive effect on your weight. Processed and refined products are proven to make people gain unwanted weight over time. Here are our top three foods and drinks to avoid when you’re serious about your weight loss goals:
Majority of Fruit Juices : The majority of fruit juices you can buy over the counter have very little to no correlation with whole fruit. These juices have been loaded with sugar and are overly processed. In most cases, you are better off drinking soda than consuming juice from the supermarket, as the caloric equivalent is just about the same. It is highly recommended to eat whole fruits rather than consume regular over-the-counter fruit juice if you want to reap the benefits of fiber, fullness, and vitality.
“Fat-free” or “Low-fat” foods with high sugar content: Look out for “fat-free” or “low-fat” foods because these often come loaded with added sugar. Research shows that the most serious diseases today can be linked to excessive amounts of sugar. These foods tend to be unsatisfying and provide nothing but empty calories. Flavoured yoghurt, granola bars, and most breakfast cereals contain massive amounts of added sugar. Manufacturers are now compensating for their “fat-free” or “low-fat” labels by adding lots of sugar to compensate for the flavour loss in their food products. The truth is many of these low fat products don't help you lose fat.
High-Calorie Coffee Drinks : Coffee is known for its fat-burning and metabolism-boosting biologically active chemicals, including its most popular property, caffeine. Many people can benefit from coffee’s attributes in the short term; however, the added unhealthy ingredients like cream and sugar can overturn these benefits long-term. Very often, these high-calorie coffee drinks are no better than soda on the empty calorie scale.
What type of foods should I eat to lose weight?
For years, the idea of losing weight was based on eating less. However, modern research has proven that eating the right nutrient-dense foods guarantees better and more permanent results. Here are eight types of foods to eat if you want to lose weight according to experts:
Lean Protein : Grass-fed beef, chicken, and turkey help decrease cravings, stabilize blood sugar, and keep you feeling fuller for longer. Legumes, lentils, beans, and other plant-based proteins have the same benefits and are also high in fiber. You can also supplement with the right protein supplements for effective wieghtloss.
Eggs : Not only are eggs a complete source of protein, but they also contain minerals like phosphorus, calcium, potassium, and all essential vitamins (except vitamin C).
Vegetables : Vegetables like brussels sprouts, broccoli, cauliflower, and cabbage are high in vitamins, fiber, and aid in the reduction of digestive issues. For higher protein, vitamins, fiber, and minerals, dark green leafy vegetables are the way to go. You can’t go past vegetables like celery for a low-calorie snack option.
Avocados : Avocados are high in fiber and a quality source of healthy fats, making them a top-tier food source for decreasing hunger. Due to the fact that avocados are high in calories, consuming them in moderation is highly recommended.
Legumes, Nuts, and Seeds : All nuts are a great source of healthy fats, protein, and fiber. They also help to reduce hunger but need to be consumed in moderation. Legumes leave you feeling fuller for longer, which helps prevent overeating. They also contain fiber, and nutrients that nourish your gut bacteria.
Berries: High in vitamin C, fiber, and antioxidants, berries are a good source of everything your body needs for optimal functionality.
Salmon: Salmon is high in omega-3 fatty acids and protein. Research shows that fish protein will leave you satisfied longer than other proteins like beef and eggs. Furthermore, research shows that omega-3 fatty acids may help people suffering from obesity feel fuller.
Shrimp: Shrimp stimulates cholecystokinin (CCK), a hormone that helps digestion and appetite reduction, which signals to your stomach that you are satisfied. Better yet, shrimp and other shellfish contain two important minerals for increased energy and immune health – selenium and zinc.
Eating at the wrong time
You don't necessarily have to eat in the morning : Technically, eating breakfast means breaking your fast from the previous day. This means the time you break your fast doesn't necessarily have to be in the morning. The important thing is that when you break your fast, you are fueling your body with foods rich in nutrients—for example, avocado on toast with an egg or oatmeal.
Make eating the first half of the day a priority: The goal here is to have consumed most of your daily calories and nutrients by mid-afternoon. You can accomplish this by eating lunch, breakfast, and two snacks or eating a large meal for brunch and one snack.
Eat an early, light dinner: Eating as early as 4 or 5 PM may be beneficial. Alternatively, attempt to eat dinner three or more hours before bed.
Leave a larger gap between dinner and your next meal: Research suggests that leaving a larger gap (some even suggest as large as 12-hours, where possible and healthy to do so) may support weight loss and appetite management. You can do this by having dinner earlier or skipping late-night snacks. For those with any chronic health conditions such as diabetes, consult with your doctor before drastically changing your current way of eating.
Not supplementing the right way
It's easy to feel defeated when you aren't making the progress you want, but if you've read this far, you should have zeroed in on what foods to eat, avoid, and what consumption time is optimal for weight loss. The next step in figuring out how to lose weight is picking the right weight loss supplements to help you achieve optimal results. A good fat burner is paramount when trying to lose weight. Think of increased energy levels, appetite control, and enhanced metabolism when you think of a good fat burner. The ingredients in fat burners, such as green tea extract, caffeine, and cayenne, help stimulate metabolic rate and burn more calories, even if it is subtle.
To help intensify your training sessions for better results, our top pick is Pyro by Evolve Nutrition. This game-changing formula sits in a league of its own with a combination of powerful ingredients like Beta-Alanine, Infinergy, Caffeine Anhydrous, Bitter Orange Extract, and grains of Paradise, just to name a few.
We like to call Pyro a good cross between a pre-workout and a fat burner. Pyro is designed to enhance your mental focus while supporting your weight loss goals. Hit your workouts harder than ever, sweat like a river, and get your weight loss to the next level!