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10 Healthy Snack Ideas That Help Reach Your Weight Loss Goal

10 Healthy Snack Ideas That Help Reach Your Weight Loss Goal

We’ve been told time after time that less is more, but what if I told you that when it came to your food intake that wasn’t necessarily the case? Eating five meals a day vs. your normal three will help aid in weight loss more than you may actually think. Snacking between meals gives your body the fuel that it needs, helping you get in all the nutrients you need. On the flip-side, grazing all day—particularly on foods of little nutritional value—may result in eating too much and packing on extra pounds. What else is that healthy snacking keeps your metabolism revved up.

“What you eat between meals matters more than you think. These choices boost metabolism and help you lose weight fast.”

You can’t continue to eat celery, apples, cheese sticks, etc. and then wonder why a family size bag of chips looks so appealing. We know you have a busy schedule and want something quick and on the go so, we’ve listed some healthy snacks for weight loss that will surely add a little pizzazz to your ordinary snack list to keep you on track.

1. Kale Chips

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    One cup of chopped kale is only 34 calories and is a healthy substitution for other high calories snacks.  All you’ll need is a bunch of kale, a little olive oil and a pinch of salt. When you add the salt and olive oil you have a 153 calories snack. Which is quite the difference when in comparison to donuts or chips who usually have over 300 calories per serving.

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    2. Canned Tuna on Whole Wheat Crackers

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      Use 3 oz of light tuna and 6 whole wheat crackers for an in-between meal that you’ll certainly enjoy, and guess what, it’s only 200 calories.

      3. Power Berry Smoothie

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        Smoothies are a great way to get in a great snack with low calories between your meals. There are a wide variety of smoothies that you can choose from without sacrificing too many of your daily calories. However this particular recipe calls for you to add your soy protein powder, frozen berries (strawberries, blueberries, raspberries), and low-fat or greek yogurt and you have yourself a 139 calorie snack.

        4. Warm Pear with Cinnamon Ricotta

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          Ricotta cheese is rich in protein, and pears are a good source of fiber. Together with a teaspoon of cinnamon, they definitely make a delicious snack for any time of day. Each serving contains 170 calories.

          5. Edamame

          Edamame-During-Pregnancy

            One cup of edamame contains only 189 calories. A great snack to have all by itself. Serve hot or cold, season with salt, and enjoy.

            6. Cottage Cheese-Filled Avocado

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              200 calories, that’s it! Take out the pit of the avocado and use only 1% cottage cheese to fill up the center for a healthy treat.

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              7. Cauliflower with White Bean Dip

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                Make a batch of white bean dip at the beginning of the week to spread on crackers and eat with veggies when hunger creeps up on you. Pair a quarter-cup serving with 2 cups of raw, chopped cauliflower, for only 199 calories.

                8. Asparagus and Hard-Boiled Egg

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                  Pair 15 asparagus spears (cooked or raw) with one hard-boiled egg for a 126-calorie snack.

                  9. Plain Greek Yogurt

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                    Not only is this low in calories, roughly 100 cal per serving, it’s also a great source of protein, probiotic bacteria and bone-building calcium. You can throw in your favorite fruits such as strawberries and blueberries for some added flavor.

                    10. Dark Chocolate

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                      The nutritional properties that dark chocolate possesses make it one of the healthiest foods found on this planet. It’s quick, cuts cravings, decreases body fat, controls appetite, and reduces stress. 1 ounce of dark chocolate weighs in at around 155 calories.

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                      Erica Wagner

                      Freelance Writer

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                      1 19 Golden Pieces of Relationship Advice From the Experts 2 Signs Of Low Self-Esteem And The Root Causes You Might Not Know 3 How to Communicate Effectively in Any Relationship 4 How to Live in the Moment and Stop Worrying About the Past or Future 5 This Is What Happens When You Move Out Of the Comfort Zone

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                      Last Updated on May 21, 2019

                      How to Communicate Effectively in Any Relationship

                      How to Communicate Effectively in Any Relationship

                      For all our social media bravado, we live in a society where communication is seen less as an art, and more as a perfunctory exercise. We spend so much time with people, yet we struggle with how to meaningfully communicate.

                      If you believe you have mastered effective communication, scan the list below and see whether you can see yourself in any of the examples:

                      Example 1

                      You are uncomfortable with a person’s actions or comments, and rather than telling the individual immediately, you sidestep the issue and attempt to move on as though the offending behavior or comment never happened.

                      You move on with the relationship and develop a pattern of not addressing challenging situations. Before long, the person with whom you are in relationship will say or do something that pushes you over the top and predictably, you explode or withdraw completely from the relationship.

                      In this example, hard-to-speak truths become never- expressed truths that turn into resentment and anger.

                      Example 2

                      You communicate from the head and without emotion. While what you communicate makes perfect sense to you, it comes across as cold because it lacks emotion.

                      People do not understand what motivates you to say what you say, and without sharing your feelings and emotions, others experience you as rude, cold or aggressive.

                      You will know this is a problem if people shy away from you, ignore your contributions in meetings or tell you your words hurt. You can also know you struggle in this area if you find yourself constantly apologizing for things you have said.

                      Example 3

                      You have an issue with one person, but you communicate your problem to an entirely different person.

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                      The person in whom you confide lacks the authority to resolve the matter troubling you, and while you have vented and expressed frustration, the underlying challenge is unresolved.

                      Example 4

                      You grew up in a family with destructive communication habits and those habits play out in your current relationships.

                      Because you have never stopped to ask why you communicate the way you do and whether your communication style still works, you may lack understanding of how your words impact others and how to implement positive change.

                      If you find yourself in any of the situations described above, this article is for you.

                      Communication can build or decimate worlds and it is important we get it right. Regardless of your professional aspirations or personal goals, you can improve your communication skills if you:

                      • Understand your own communication style
                      • Tailor your style depending on the needs of the audience
                      • Communicate with precision and care
                      • Be mindful of your delivery, timing and messenger

                      1. Understand Your Communication Style

                      To communicate effectively, you must understand the communication legacy passed down from our parents, grandparents or caregivers. Each of us grew up with spoken and unspoken rules about communication.

                      In some families, direct communication is practiced and honored. In other families, family members are encouraged to shy away from difficult conversations. Some families appreciate open and frank dialogue and others do not. Other families practice silence about substantive matters, that is, they seldom or rarely broach difficult conversations at all.

                      Before you can appreciate the nuance required in communication, it helps to know the familial patterns you grew up with.

                      2. Learn Others Communication Styles

                      Communicating effectively requires you to take a step back, assess the intended recipient of your communication and think through how the individual prefers to be communicated with. Once you know this, you can tailor your message in a way that increases the likelihood of being heard. This also prevents you from assuming the way you communicate with one group is appropriate or right for all groups or people.

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                      If you are unsure how to determine the styles of the groups or persons with whom you are interacting, you can always ask them:

                      “How do you prefer to receive information?”

                      This approach requires listening, both to what the individuals say as well as what is unspoken. Virgin Group CEO Richard Branson noted that the best communicators are also great listeners.

                      To communicate effectively from relationship to relationship and situation to situation, you must understand the communication needs of others.

                      3. Exercise Precision and Care

                      A recent engagement underscored for me the importance of exercising care when communicating.

                      On a recent trip to Ohio, I decided to meet up with an old friend to go for a walk. As we strolled through the soccer park, my friend gently announced that he had something to talk about, he was upset with me. His introduction to the problem allowed me to mentally shift gears and prepare for the conversation.

                      Shortly after introducing the shift in conversation, my friend asked me why I didn’t invite him to the launch party for my business. He lives in Ohio and I live in the D.C. area.

                      I explained that the event snuck up on me, and I only started planning the invite list three weeks before the event. Due to the last-minute nature of the gathering, I opted to invite people in the DMV area versus my friends from outside the area – I didn’t want to be disrespectful by asking them to travel on such short notice.

                      I also noted that I didn’t want to be disappointed if he and others declined to come to the event. So I played it safe in terms of inviting people who were local.

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                      In the moment, I felt the conversation went very well. I also checked in with my friend a few days after our walk, affirmed my appreciation for his willingness to communicate his upset and our ability to work through it.

                      The way this conversation unfolded exemplified effective communication. My friend approached me with grace and vulnerability. He approached me with a level of curiosity that didn’t put me on my heels — I was able to really listen to what he was saying, apologize for how my decision impacted him and vow that going forward, I would always ask rather than making decisions for him and others.

                      Our relationship is intact, and I now have information that will help me become a better friend to him and others.

                      4. Be Mindful of Delivery, Timing and Messenger

                      Communicating effectively also requires thinking through the delivery of the message one intends to communicate as well as the appropriate time for the discussion.

                      In an Entrepreneur.com column, VIP Contributor Deep Patel, noted that persons interested in communicating well need to master the art of timing. Patel noted,[1]

                      “Great comedians, like all great communicators, are able to feel out their audience to determine when to move on to a new topic or when to reiterate an idea.”

                      Communicating effectively also requires thoughtfulness about the messenger. A person prone to dramatic, angry outbursts should never be called upon to deliver constructive feedback, especially to people whom they do not know. The immediate aftermath of a mass shooting is not the ideal time to talk about the importance of the Second Amendment rights.

                      Like everyone else, I must work to ensure my communication is layered with precision and care.

                      It requires precision because words must be carefully tailored to the person with whom you are speaking.

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                      It requires intentionality because before one communicates, one should think about the audience and what the audience needs in order to hear your message the way you intended it to be communicated.

                      It requires active listening which is about hearing verbal and nonverbal messages.

                      Even though we may be right in what we say, how we say it could derail the impact of the message and the other parties’ ability to hear the message.

                      Communicating with care is also about saying things that the people in our life need to hear and doing so with love.

                      The Bottom Line

                      When I left the meeting with my dear friend, I wondered if I was replicating or modeling this level of openness and transparency in the rest of my relationships.

                      I was intrigued and appreciative. He’d clearly thought about what he wanted to say to me, picked the appropriate time to share his feedback and then delivered it with care. He hit the ball out of the park and I’m hopeful we all do the same.

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                      Featured photo credit: Kenan Buhic via unsplash.com

                      Reference

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