What are some basic food tips for losing weight?

The hardest part of trying to lose weight is knowing what food to eat and when to eat it. Lucky for us though, Sam has listed some basic food tips for losing weight for all of us to try. It's never too late to start making some changes.

Have you ever wondered about how to lose weight without starving yourself?

There's more to losing weight than just skipping breakfast.

Although factors like exercise, sleep and stress all play their part in weight loss, the majority comes down to the foods you’re eating

Also portion size can hinder many people from hitting their long term weight loss goals.

With that in mind, here are some simple food tips to help you on your weight loss journey.

Add in more vegetables

Veggies should be everyone’s best friend, in my opinion! 

But when it comes to weight loss, vegetables are the perfect combination of low-calorie, high fibre and high nutrient density. 

By including plenty of vegetables every day (meals and snacks), you’ll feel fuller despite eating fewer calories thanks to fibre’s effect on satiety

Fibre also helps to give you steadier energy throughout the day. 

The high nutrient density is thanks to the plentiful vitamins, minerals and antioxidants found in vegetables. 

These nutrients are play a role in factors that affect weight loss such as blood sugar regulation and thyroid function.

How can you add more vegetables into a healthy diet?

  • Throw some sliced mushrooms or cherry tomatoes into an omelette
  • Add a handful of spinach and a few slices of avocado to your smoothies
  • Serve a side salad with dinner, even if dinner already contains veg
  • Sneak extra vegetables into your pasta sauce or Bolognese
  • Include more dishes that are typically based on vegetables such as curries, soups and salads


Have a good source of protein at every meal

Another way to keep yourself feeling full and satisfied when your reducing calories is by eating protein.

Protein is the most important nutrient for making you feel full and to help stop you eating.

When you eat a protein-rich meal, it can keep you feeling fuller for up to 24 hours after you eat it!

Research and studies show that eating plenty of protein can help you reduce your overall energy intake

So, getting enough protein in each day can boost your chances of successful weight loss.

What kinds of foods contain protein? 

Here are some options that contain at least 5g of protein per serve:

  • Meat and poultry
  • Fish and shellfish
  • Eggs
  • Dairy such as milk, yoghurt and cheese
  • Nuts and nut butters
  • Beans and legumes
  • Wholegrains such as lupin flakes, quinoa and oats
  • A high-quality protein powder

Here's a tip for you, remember to be practical when choosing your protein filled snack options.

Taking seafood to work might not be practical at all and you can also run the risk of your food spoiling too.

So keep it simple and keep your eyes on the prize.

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Stick to water as your drink of choice

When it comes to hydration, water is going to become your go-to option for getting back too a healthy weight. 

There are a few reasons for this.

Firstly, it’s easy for extra calories to add up when you’re drinking other liquids. 

For instance, your daily coffee can add up to the equivalent of a meal with the addition of some cream and syrups. 

Soft drinks can add thousands of calories to your day and offer pretty much nothing in terms of nutrition and satiety. 

Choosing water is a good way to make sure you’re not accidentally drinking all of your calories!

Drinking enough water can also help you reduce the sensation of hunger.

Dehydration can sometimes be mistaken for hunger, so you end up eating more food when what you needed was a glass of water! 

Not a big fan of plain water?

You can also opt for herbal teas, sparkling waters or even low-calorie smoothies.

Have healthy snacks on hand all of the time

Sometimes, you just get hungry between meals!

Instead of reaching for the chips or cookies, you want to have healthy snacks that will support your weight loss journey or weight loss program.

These can also be helpful for when you don’t get a chance to eat a proper meal.

Looking for ideas of good healthy snacks for weight loss? 

Give these a try:

  • Vegetable sticks with guacamole or hummus
  • Air-popped popcorn
  • Slices of fresh fruit
  • A serve of yoghurt with a handful of berries, nuts and seeds
  • A fresh fruit and vegetable smoothie

When you’re on the go, it’s best to have a snack in the car or your bag just in case hunger strikes. 

But many packaged snack options are high in sugar, salt or unhealthy fats. 

So, a great option to try is a wholefood bar made of fruit, nuts and seeds.



It’s up to you to try different meals and snacks

These above are very basic food tips for you if you're looking to lose weight and also tidy up your diet plan.

There's a bonus attached to them all as well.

They all have additional potential health benefits for you!

Possibly the most important tip to take away from the above is making sure you have healthy snacks on hand throughout your day.

Why?

Then you won't get the urge to cheat on your diet, or binge eat at the drop of a hat.

Finally, Super Cubes have plenty of solutions that will fit into the healthy snacks category for you.

Whether it's a healthy snack bar or a frozen smoothie for breakfast, there's plenty of options for you to try when you need them!

 

Author | Samantha Gemmell
Sam is a Nutritionist, Health Writer and Wellness Speaker as well as being an Author for Super Cubes.
She is passionate about sharing her knowledge and helping people through their journey to health and wellness combining their mindset, nutrition and lifestyle. When she’s not helping people, she enjoys dancing in the rain and cuddling dogs.
Sometimes she does both at the same time.

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