Are you out of shape and looking for an effective way to lose weight? Have you tried numerous diet fads but have not lost even a single pound?
Losing weight is not easy. It does not happen overnight, and it requires commitment, perseverance, and dedication. It will really test your will and desire.
According to the World Health Organization, there are about 2 billion people aged 18 and older who are overweight, and approximately 700 million of them are obese. In addition, there are about 41 million kids aged 5 and younger and around 350 million kids aged 5 years to 19 years, who are overweight or obese.
An overview of overweight and obesity
Medical professionals define overweight and obesity as conditions in which there is an excessive or abnormal accumulation of fat in the body, resulting in health problems. To determine if a person is overweight or obese, the body mass index or BMI is usually used.
To know what your BMI is, you simply divide your weight in kilograms by the square of your height in meters. In general, the ideal BMI for adults ranges from 18.5 to 24.9. The following are the different BMI categories:
- BMI is below 18.5 – Underweight
- BMI is between 18.5 and 24.9 – Healthy weight
- BMI is between 25 and 29.9 – Overweight
- BMI is between 30 and 39.9 – Obese
So, for example, if you are 1.8 meters tall, and you weigh 90 kilograms, your BMI is 90 kilograms/(1.8 meters)^2 = 27.78, which falls in the overweight range. If you want to be strong and healthy, and avoid a variety of health problems and complications for a long time, you should start your weight loss journey now.
Weight-loss-friendly foods to include in your regular diet
The kinds of foods that you eat play a significant role in weight loss. They have to be rich in essential nutrients, but low in calories, fat, sugar, salt, and other elements that can hinder weight loss. Below are highly recommended foods to eat if you seriously want to successfully lose weight:
Salmon is a fatty fish that is rich in healthy fats and high-quality protein that can help build strong bones and muscles. It is also loaded with several essential vitamins and minerals that can keep your metabolism running. Thanks to its high omega-3 fatty acid content, it can lower your risk of inflammation, metabolic disease, and obesity too.
Calorie content – 148 calories per 100 grams (scrambled)
Eggs are an excellent source of healthy fat and proteins. They are quite filling too, which is great if you want to limit the amount of food that you eat. In one study, 30 overweight women who ate eggs for breakfast found themselves feeling full right away and ate less than usual for the next 36 hours.
Calorie content – 75 calories per large size egg
Broccoli is a cruciferous vegetable that contains lots of fiber and essential nutrients, such as vitamin C, vitamin K, and potassium, which help in the formation and development of bones and bone tissues, fighting off harmful free radicals, and reducing the risk of inflammation.
Calorie content – 34 calories per 100 grams
Spinach is a green leafy vegetable that is rich in fiber, carbohydrates, and important nutrients. It can enhance the volume of your meals but keep the calories low. It is also an excellent source of antioxidants, which can help in reducing your risk of diseases, and certain minerals, like calcium, which can help burn fat more efficiently.
Calorie count – 23 calories per 100 grams
Chicken breast is a high protein food that is very filling. According to studies, you can reduce your cravings by as much as 60% and lose about half a kilogram per week, if you raise your protein consumption to 25% of your daily calorie needs by eating chicken breast. Also, if you are on a high protein diet, you can burn an extra 100 calories per day just by including chicken breast in your meals.
Calorie content: 165 calories per 3.5-ounce serving (roasted and without the skin)
Avocado is a nutritious fruit that is overflowing with healthy fats that can keep your heart healthy, lower your cholesterol levels, and reduce your risk of heart disease. They are quite filling too, so eating about half an avocado a day should make you feel full and stop the cravings.
Calorie content – 160 calories per 100 grams
Tuna is an excellent source of high-quality proteins that can aid in muscle building and development. It is also low in fat and calories, which is great for weight loss and heart health. It is loaded with essential nutrients too, such as vitamin A, vitamin B6, vitamin B12, iron, magnesium, and potassium, which help in reducing the risk of cancer, high cholesterol, and other health problems.
Calorie content – 194 calories per 6.5-ounce can
Brown rice is a type of whole grain that contains high concentrations of soluble fibers, which can help increase the feelings of fullness and weaken the urge to eat more than necessary. It is also a good source of protein and other essential nutrients, which can help in enhancing your metabolic health.
Calorie content – 111 calories per 100 grams (cooked)
Chia seeds are a nutrient-dense food that is high in fiber but low in carbohydrates. According to studies, once you eat them, they turn into a gel-like substance and expand in your stomach after absorbing about 11 to 12 times their weight in water, reducing your appetite.
Calorie content – 486 calories per 100 grams
Kale is a leafy green vegetable that is an excellent source of fiber, which helps in digestion and nutrient absorption. It is also low in calories, so it is great for dieters. By adding it in your regular meals, you can feel full much faster, without increasing your calorie intake so much.
Calorie content – 49 calories per 100 grams