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How To Lose Weight: The Best Food Combinations

How To Lose Weight: The Best Food Combinations

If you have tried every single diet to slim down and failed, try eating particular foods together. It will make your weight loss process easier, while introducing you to certain food combinations that will help your body balance itself and eliminate toxins.

Here are some food combinations that will work well with your diet plan. Get ready for a trip to a grocery store and you’ll soon start shedding your unwanted weight.

1. Berries on top

Oatmeal and Berries

Oatmeal topped with berries is a delicious fat-burning breakfast option. Each food contains insoluble fiber that controls hunger. Plus, berries are packed with micronutrients that assist in weight loss and they can stop fat from forming as well.

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Yogurt and Berries

A combination of calcium and vitamin D can significantly decrease belly fat and fat absorption. Fiber-packed berries will complement these nutrients. Enjoy this tasty duo as a quick breakfast or afternoon snack.

Walnuts and Berries

Insoluble fiber in berries helps feed the healthy bacteria in your gut, triggering production of a fatty acid that reduces inflammation throughout your body. Pairing berries with the good polyunsaturated fats in walnuts reduces fat storage and improves insulin metabolism.

Ricotta and Berries

Calcium-rich foods like ricotta can help your body metabolize fat more efficiently. According to the research, topping it with berries decreases the formation of fat cells by up to 73 percent.

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2. Sprinkle some cinnamon

Yogurt and Cinnamon

A study found that diets rich in both calcium and vitamin C can significantly decrease the amount of fat the body absorbs and stores. When you add a sprinkle of cinnamon, not only does it taste great, but it also contains powerful antioxidants.

Coffee and Cinnamon

Cinnamon is practically calorie-free and can add a major flavor punch to your morning cup of joe. What’s more, it contains powerful antioxidants that are proven to reduce the accumulation of belly fat. So, next time you stop by your local coffee shop for some caffeine, don’t hesitate to sprinkle some cinnamon in your cup.

3. Add freshly squeezed citrus

White Tea and Lemon

White tea works in distinct ways to help strip away fat from your body. It can simultaneously boost the breakdown of fat and block the formation of fat cells. Secondly, the tea is a rich source of antioxidants that trigger the release of fat from cells and help speed the ability to turn fat into energy. The vitamin C in just half a lemon can boost fat burning by as much as 25 percent.

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Water and Citrus Fruits

A pitcher of ice water with sliced whole lemons, oranges, or grapefruit is a great substitute for sugary beverages. The citrus peels add a powerful antioxidant that stimulates liver enzymes, helping to get rid of toxins in the body and flush fat from your system.

4. Spice it up with peppers

Cayenne and Chicken

When you are almost ready to grill chicken at your family party, sprinkle a dash of cayenne powder over it. Protein-rich foods like poultry with chili pepper can increase calorie burn by as much as 35 percent or more.

Peppers and Eggs

Grab a pepper and a few eggs and get crackin’. Eggs boost your metabolism and peppers are a good source of vitamin C. Getting an adequate amount of vitamin C can help fight off cortisol, a hormone that causes fat to accumulate around your waist.

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Peppers and Potatoes

Science reveals that spuds are actually powerful hunger tamers that can help you lose weight. In fact, researchers found that potatoes are actually more filling than brown rice and oatmeal. The root vegetable is also a good source of potassium, so they can help you look slimmer almost immediately. Enjoy a baked potato with a bit of olive oil and fresh black pepper.

5. Start loving spinach

Spinach and Bananas

Slightly green bananas are rich in something called resistant starch. This type of starch boosts satiety and resists digestion. So the body has to work harder to digest the food, which promotes fat oxidation and reduces abdominal fat. What’s more, bananas are rich in potassium, a nutrient that helps banish pesky bloat, making you look skinnier and more fit than you actually are. The next time you are about to head out to a gym, make yourself a fat-fighting smoothie of spinach and bananas before you go.

Spinach and Avocado Oil

Avocado oil is rich in monounsaturated fats that help ward off hunger. And high-volume, low-calorie greens like spinach help fill you up without filling you out. Studies show that women who eat foods with high water content, such as leafy greens, have lower BMIs and smaller waistlines than those who don’t.

6. Simply season your favorite fish with these Asian spices

Tuna and Ginger

Have you wondered why they serve ginger slices at the sushi restaurant? Ginger accelerates gastric emptying and blocks several genes and enzymes in the body that promote inflammation. Tuna is a primo source of a type of omega-3 fat that can ward off stress chemicals that promote flab storage and regulate fat genes in the stomach, stopping belly fat cells from growing larger.

Salmon and Garlic

Salmon is a great source of omega-3 fatty acids and muscle-building protein, and a winner when it comes to reducing inflammation. The more muscle you have on your body, the higher your metabolic rate. Just throw garlic into the mix. It will fight off your stubborn belly fat. According to the research, women who ingested 80 milligrams of garlic extract a day for 12 weeks lost weight and reduced their BMI significantly.

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Kris Lee

Emotional health and communication writer

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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