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Last Updated on January 11, 2018

You Plan on Weight Loss But Just Can’t Suppress Appetite, These Food Are Your Way Out.

You Plan on Weight Loss But Just Can’t Suppress Appetite, These Food Are Your Way Out.

The amount of people going to the gym on a regular basis has never been higher. The reasons why people go to a gym differ of course; some go to get better at their sport, others go for stress relief, but it’s obvious that most people go to keep on top of their body fat levels.

However, for most of us, the hard work we put in each week just doesn’t seem to be yielding the results we hoped for. Talk to 90% of people in your average local gym, and they’ll tell you that they are struggling to get to a body fat level they’ll be happy with.

After several months of running, squatting, benching and skipping, it is easy to give up.

The reason most people don’t see the results they’d like is because they haven’t paid enough attention to the most important aspect of any training regime: nutrition.

The Always Overlooked Importance of Nutrition

    Whether you’re looking to build muscle, get fitter, or lose fat, the training is the easy part; nutrition is where things get tricky.

    Going into the gym for 40 minutes, three times per week is not difficult if you are motivated enough. For most people, the gym is a fun, social place, and it’s obvious when you’ve worked hard enough.

    But your diet is different.

    Your diet is something which needs attention at every meal, every single day, for a very long time.

    Getting your nutrition right requires planning, commitment, discipline, and money.

    This is why so many people make basic mistakes when it comes to nutrition, which in turn is why so few people make the progress they thought they would.

    If you’ve got your training on-point and the scale has stopped moving, then it’s almost certain that the problem lies with your nutrition.

    Thankfully, there are some really easy ways that you can optimize your diet for burning fat. All you need to do is incorporate a few key foods into your diet.

    Contrary to what many people believe, there are a number of foods that burn fat in and of themselves.

    Sure, there are lots of foods out there that are over-hyped. The next “super-food” seems to come along every couple of months. But just because some people exaggerate the power of raspberry ketones, for example, doesn’t mean there aren’t foods which can genuinely help you lose body fat.

    Listed below are our top 10 recommended foods for burning fat. Not all of them work in the same way, and some are much more potent than others. But one thing they all share is that they have been scientifically proven to help with fat loss.

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    By adding some of these foods into your regular diet, or by consuming more of the ones you already eat on a regular basis, you might finally start to see the scale moving in the right direction.

    Top 10 Foods That Burn Fat

    Unlike other lists of this kind, we’re only going to list foods that have been proven to burn fat through rigorous, scientific study. If we can’t find a research paper proving its fat burning credentials, then it isn’t on the list.

    So let’s get started!

    White Tea

      The health benefits of drinking green tea on a regular basis are well-known nowadays, but few people know of the fat burning potential of white tea. A study [1] published in the journal Nutrition and Metabolism in 2009 found that a concentrated white tea extract was able to both bring about lipolysis (fat burning to you and me).

      Astoundingly, researchers also found that the white tea extract was able to prevent the formation of new fat cells, called adipocytes.

      Tip: Bring some iced white tea to the gym with you to drink while you work-out.

      Recipe: Blueberry White Tea

      Spinach

        It shouldn’t come as a surprise that spinach is listed here as a food known to burn fat. But what might be surprising is just how comprehensive a fat burner spinach turns out to be.

        For instance, take a look at this study [2] which looked at thylakoid-rich spinach extract and its effect on appetite and dieting success.

        The results were fairly conclusive: “Compared to placebo, intake of thylakoids significantly reduced hunger (21% reduction), increased satiety (14% increase), reduced cravings for all snacks and sweets during the day (36% reduction), as well as cravings for salty (30%); sweet (38%); and sweet-and-fat (36%) snacks, respectively, and decreased subjective liking for sweet (28% reduction).”

        If you struggle with food cravings while trying to lose weight, spinach could be a cheap, healthy, effective solution.

        Tip: Try adding a few handfuls of spinach to your post workout smoothie.

        Recipe: Garlic Sauteed Spinach

        Coconut Oil

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          Coconut oil is a very popular product right now, and with very good reason. It is thought to help with everything from joint health to heart health. Most importantly for us, it is also known to enhance fat loss [3].

          Unlike other oils, coconut oil is composed predominantly of fatty acids called medium-chain triglycerides, or MCTs. And unlike other fatty acids, these MCTs can be used directly by cells for fuel. Any fat MCTs that aren’t used are converted into ketones in the liver and used by the brain for fuel. Available studies show that MCTs are not readily stored as fat.

          Tip: Swapping sunflower oil for coconut oil can be a good first step to accelerating your rate of fat loss.

          Recipe: Crispy Coconut Waffles

          Legumes

            We doubt you’ve heard beans recommended as a food that burns fat before, but hear us out. A recent study [4] found that eating just 3/4 of a cup of pulses (black beans, kidney beans, chickpeas, etc) was linked to greater weight loss than control.

            While the results were modest, the trial lasted for only 6 weeks, and no effort was made to interfere in the diet of participants in any other way. Participants kept eating whatever else they wanted through the day, but the group eating 3/4 of a cup of legumes lost more weight on average.

            Tip: Replace fatty beef in your recipes with black beans and kidney beans. Fried or stewed, they’re delicious, filling, and they’ll help blast away body fat.

            Recipe: Black Bean Chili

            Green Coffee

              Green coffee beans aren’t as exotic as they sound. They are simply coffee beans in their raw, un-roasted form. The coffee beans we are all familiar with, the ones used to make our morning drinks, are green coffee beans which have been roasted.

              So why is green coffee bean thought to burn fat?

              Green coffee beans contain a high concentration of a compound called chlorogenic acid. Much of this stuff is denatured during the roasting process, so it is only found in regular coffee in tiny amounts.

              Well, chlorogenic acid turns out to be an incredibly effective, scientifically-proven fat burner [5]. This stuff has been shown time and again to help people lose body fat at a significant rate.

              More research is needed on how chlorogenic works exactly, but there is little doubt that it works primarily by affecting insulin secretion.

              Tip: Try having a cup of coffee made from un-roasted beans in the morning instead of your usual cup of Java.

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              Recipe: How To Fresh Brew Green Coffee Beans

              Garlic

                Of all of the foods that burn fat listed here, garlic is perhaps the most under-rated. Regular garlic consumption is linked to a wide range of health benefits, but a growing number of studies are finding that garlic’s most impressive property may be its ability to help with fat loss.

                This study [6] found that a compound found in abundance in garlic, allicin, was able to prevent weight gain in mice fed a high sugar diet. It seems that garlic is most useful in preventing weight gain at the end of a diet, when over-eating is most common. As the study authors noted: “The difficulty of preventing weight gain after reaching the nadir of weight loss underscores the practical value of allicin for weight control.”

                Tip: Buy some fresh garlic and cook some into your post-workout meal.

                Recipe: Easy Garlic Kale

                Grapefruit

                  Another food known to help prevent rapid weight gain after dieting is grapefruit. A study [7] published in 2014 found that mice fed a high fat diet and large quantities of grapefruit juice experienced an 18.4% drop in body weight compared to mice fed the same diet without the grapefruit juice.

                  The same study also found that grapefruit juice was able to induce weight loss and an improvement in insulin sensitivity after the mice had already reached obesity.

                  So grapefruit juice seems to be both a powerful and versatile weapon in your weight loss arsenal. Whether you’ve just finished dieting and worried about the ‘yo-yo’ effect, or you’re overweight and want to maximize your rate of fat loss, grapefruit juice might be able to help.

                  Tip: If you have an intense workout coming up, trying sipping grapefruit juice throughout. Or try squeezing some fresh grapefruit juice into your water bottle before heading to the gym.

                  Recipe: Grapefruit Green Smoothie

                  Pumpkin Seeds

                    Pumpkin seeds don’t have any direct fat burning properties of their own. Yet they are still a powerful tool for anyone looking to speed up their rate of fat loss.

                    That’s because pumpkin seeds can only be described as “nutritional goldmines [8] of benefits related to fat loss.

                    Perhaps the most profound of these is how dark chocolate can help beat food cravings.

                    Dark chocolate gives us one of the things which makes so many of us crave chocolate so strongly: phenylethylamine [9] . Yet it doesn’t have the same sugar content as milk chocolate.

                    Defeating cravings for our favorite foods can be the biggest obstacle to a successful diet. If you have a sweet tooth, indulging in some dark chocolate can help keep you on track.

                    Tip: Keep one bar of extra dark, low-sugar chocolate in the house. If you’re hit with a serious Hershey’s craving, just break off a small square and enjoy it slowly.

                    Recipe: Dark Chocolate Almond Bars

                    Chili

                      Whenever people hear that chili peppers can help you lose fat, they almost always understand why without needing it explained to them. It is intuitively obvious, assuming you’ve eaten spicy food before.

                      Chili peppers contain an oil called capsaicin. It is an irritant, which is why we get such a glorious (or horrendous, depending on perspective) burning sensation when we eat chili peppers.

                      Well, one thing that also happens when we consume capsaicin is that our body temperature increases. When our body temperature goes up, our body needs to work harder to keep us cool. It therefore expends more energy regulating our core temperature, and in expending more energy, it uses up more calories. Simple.

                      Don’t just take our word for it though. Check out this study [10], in which researchers examined capsaicin’s relationship with fat oxidation and energy expenditure.

                      Tip: There’s no need to go crazy here, but try introducing a few spicy meals per week. Whatever you make, make it with fresh chili to get all the capsaicin you can.

                      Recipe: Chili Shrimp

                      Reference

                      [1]BioMed Central: White Tea extract induces lipolytic activity and inhibits adipogenesis in human subcutaneous (pre)-adipocytes
                      [2]The National Center of Biotechnology Information: Consumption of thylakoid-rich spinach extract reduces hunger, increases satiety and reduces cravings for palatable food in overweight women
                      [3]Authority Nutrition: How Coconut Oil Can Help You Lose Weight and Belly Fat
                      [4]Science Daily: Eating beans, peas, chickpeas or lentils may help lose weight and keep it off
                      [5]Fat Burners Digest: Do Green Coffee Beans Help With Fat Loss
                      [6]The National Center of Biotechnology Information: The effects of allicin on weight in fructose-induced hyperinsulinemic, hyperlipidemic, hypertensive rats
                      [7]PLOS: Consumption of Clarified Grapefruit Juice Ameliorates High-Fat Diet Induced Insulin Resistance and Weight Gain in Mice
                      [8]The World’s Healthiest Food: Pumpkin Seeds“.

                      Pumpkin seeds deliver sizable amounts of key minerals and vitamins with minimal calories. Just 100g of pumpkin seeds will give you over 100% of your RDI of zinc and magnesium, a big helping of omega-3 fatty acids, almost 20g of protein, lots of iron, and all for about 350 calories.

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                      Tip: Snack on pumpkin seeds if you struggle with grazing throughout the day. Not only will the fats and protein help fill you up, but you’ll be getting more nutrients than you will snacking on chips!

                      Recipe: Spiced Pumpkin Seeds

                      Dark Chocolate

                        Dark chocolate has always been touted as a food that burns fat, but this isn’t just hype; there is a great deal of evidence to back this claim up.

                        It may surprise you to learn that dark chocolate is associated with a wide range ((Chron: The Effect of Dark Chocolate for Reducing Weight

                        [9]Science Focus: Why does chocolate make us happy?
                        [10]The National Center of Biotechnology Information: Acute Effects of Capsaicin on Energy Expenditure and Fat Oxidation in Negative Energy Balance

                        More by this author

                        Eric Jackson

                        Self-employed

                        You Plan on Weight Loss But Just Can’t Suppress Appetite, These Food Are Your Way Out. 5 Easy Ways To Fit More Into Your Day Easy ways to beat stress and anxiety naturally 5 Easy Ways to Beat Stress

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                        Last Updated on October 30, 2018

                        How To Be Successful In Life? 13 Tips From The Most Successful People

                        How To Be Successful In Life? 13 Tips From The Most Successful People

                        What is success to you? How to be successful in life?

                        To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                        All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                        There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                        With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                        What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                        1.Think big.

                          From Michelangelo Buonarroti, Great Renaissance Artist:

                          “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                          There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                          Imagine then, if he decided not to work as an artist.

                          Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                          Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                          Instead be ambitious.

                          2.Find what you love to do and do it.

                            From Oprah Winfrey, Media Mogul:

                            “You know you are on the road to success if you would do your job and not be paid for it.”

                            This is a good quote to remember and think about when you’re at work.

                            Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                            If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                            Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                            Not sure what your passion is yet? You should learn about this Motivation Engine first.

                            Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                            3. Learn how to balance life.

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                              From Phil Knight, CEO of Nike Inc.:

                              “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                              All too often, people think that to be successful, they need to make the object of their success their life.

                              If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                              However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                              If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                              In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                              To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                              4. Do not be afraid of failure.

                                From Henry Ford, Founder of Ford Motors:

                                “Failure is simply the opportunity to begin again, this time more intelligently.”

                                There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                                Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                                His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                                He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                                Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                                Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                                5. Have an unwavering resolution to succeed.

                                  From Colonel Sanders, Founder of KFC:

                                  “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                  This, in many ways relates to the above quote about learning from your failures.

                                  It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

                                  If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

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                                  Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                  6. Be a person of action.

                                    From Leonardo da Vinci, Renaissance Genius:

                                    “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                    Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                    Think about it, picture someone like William Shakespeare:

                                    When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renissance era Italy, we think of Michaelangelo and Leonardo Da Vinci.

                                    Or think about the present day:

                                    Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                    You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                    All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                    Applying this to you?

                                    Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                    7. Avoid conflicts.

                                      From Theodore Roosevelt, 26th President of America: “

                                      The most important single ingredient in the formula of success is knowing how to get along with people.”

                                      The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                      People liked them. They wanted them to do well.

                                      This is key to good leadership.

                                      It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                      But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                      What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                      As such, help people and they may help you; and be good to people, and they my be good to you.

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                                      8. Don’t be afraid of introducing new ideas.

                                        From Mark Twain, Famed Author:

                                        “A person with a new idea is a crank until the idea succeeds.”

                                        It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                        Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                        If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                        9. Believe in your capacity to succeed.

                                          From Walter Disney, Founder of Walt Disney Company:

                                          “If you can dream it, you can do it.”

                                          Success has to be something you can imagine yourself achieving.

                                          It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                          Keep dreaming!

                                          10. Always maintain a positive mental attitude.

                                            From Thomas Jefferson, 3rd President of America:

                                            “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                            Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                            Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                            If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                            However with the wrong mindset of doubt, you’ll be much easier to stop.

                                            11. Don’t let discouragement stop you from pressing on.

                                              From Abraham Lincoln, 16th President of America:

                                              “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                              It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

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                                              When surrounded by doubts, giving up can actually seem like a good idea.

                                              Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                              If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                              Take a look at these 5 Ways to Stop Self Doubt in its Tracks.

                                              12. Be willing to work hard.

                                                From JC Penny, Founder of JC Penney Inc.:

                                                “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                                You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                                Whichever way you frame it, they say one thing:

                                                True success comes from work.

                                                You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                                Check out this article and you’ll understand Why Hard Work Beats Talent.

                                                13. Be brave enough to follow your intuition.

                                                  From Steve Jobs, Co-founder of Apple Inc.:

                                                  “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                  In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                  If you strongly believe and desire something, the chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                  It’s like how your body can detect danger even when things seem safe.

                                                  Ultimately then, you need to trust your own instincts.

                                                  Final thoughts

                                                  What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                  Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this:

                                                  How to Start Over and Reboot Your Life When It Seems Too Late

                                                  More Recommended Lifehack Experts in Success

                                                  • Mandie Holgate — Successful life coach in the UK, helping businesses and individuals achieve greatness
                                                  • David Carpenter — Lifelong entrepreneur and business owner helping others to realize the American Dream of business ownership
                                                  • Ray Zinn — An inventor, entrepreneur, bestselling author and the longest serving CEO in Silicon Valley

                                                  Featured photo credit: Ryan Wong via unsplash.com

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