Advertising
Advertising

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.

    Advertising

    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

        Advertising

          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.

              Advertising

              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.

                      Advertising

                      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

                        Trending in Health

                        1 11 Simple and Effective Ways to Manage Stress 2 Causes of Insomnia and How to Overcome It (The Complete Guide) 3 13 Bad Habits You Need to Quit Right Away 4 Can You Stop Depression from Damaging Your Brain? 5 Why You’re Feeling Tired All the Time (And What to Do About It)

                        Read Next

                        Advertising
                        Advertising
                        Advertising

                        Last Updated on May 22, 2019

                        10 Simple Morning Exercises That Will Make You Feel Great All Day

                        10 Simple Morning Exercises That Will Make You Feel Great All Day

                        There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                        One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                        In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                        Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                        1. Cat Camel Stretch

                        Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                        Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                        Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                        Here’s a video to guide you through:

                        Advertising

                        2. Go for a Walk or a Run

                        This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                        Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                        The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                        Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                        Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                        3. Jumping Jacks

                        Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                        Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                        4. Abductor Side Lifts

                        Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

                        Advertising

                        Do about 10 to 15 raises for each side like this:

                        5. Balancing Table Pose

                        This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                        Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                        ablab

                          6. Leg Squats

                          Not just legs are involved but also hips and knees.

                          Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                          The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                          7. Push Ups

                          You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

                          Advertising

                          An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                          Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                          This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                          8. Bicycle Crunches

                          There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                          Watch the video to see how this is done correctly:

                          9. Lunges

                          Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                          Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                          This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

                          Advertising

                          10. Bicep Curls

                          You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                          Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                          Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                          Here’re some important notes before you start doing this exercise:

                          Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                          These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                          You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                          Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                          More Articles About Exercises for Beginners

                          Featured photo credit: Unsplash via unsplash.com

                          Reference

                          Read Next