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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 September 16, 2019

                        How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                        How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                        You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                        We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                        The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                        Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                        1. Break Your Work into Little Steps

                        Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                        For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                        • (1) Research
                        • (2) Deciding the topic
                        • (3) Creating the outline
                        • (4) Drafting the content
                        • (5) Writing Chapters #1 to #10,
                        • (6) Revision
                        • (7) etc.

                        Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                        2. Change Your Environment

                        Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                        One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                        3. Create a Detailed Timeline with Specific Deadlines

                        Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                        Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                        My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                        Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                        4. Eliminate Your Procrastination Pit-Stops

                        If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                        Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                        I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                        5. Hang out with People Who Inspire You to Take Action

                        I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                        Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                        As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                        6. Get a Buddy

                        Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                        I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                        7. Tell Others About Your Goals

                        This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                        For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                        8. Seek out Someone Who Has Already Achieved the Outcome

                        What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                        9. Re-Clarify Your Goals

                        If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                        Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                        10. Stop Over-Complicating Things

                        Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                        Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                        11. Get a Grip and Just Do It

                        At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                        Reality check:

                        I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                        More About Procrastination

                        Featured photo credit: Malvestida Magazine via unsplash.com

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