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8 things you should eat to lose weight

8 things you should eat to lose weight

There’s a mountain of advice about foods you shouldn’t eat when you’re trying to lose some kilos. Biscuits, cakes, pastries and sweets are all best avoided: they’re high in calories and don’t offer much in the way of nutritional value.

You might have seen diet plans based around a specific type of food that’s promoted as the secret to weight loss. The grapefruit diet, the egg diet and the cabbage soup diet are examples of these eating plans. While you can certainly lose weight on these restrictive diets, they’re very hard to stick to for long. And you’re almost guaranteed to put the weight back on again if you return to your previous way of eating.

Think of losing weight and then keeping it off as a long term project. You’re learning a healthier way of eating that will last you a lifetime. It can be a challenge at first! Bach Flower Mix 51 is a blend of pure Bach flower essences that helps your self-discipline while you’re changing your eating habits.

No single type of food will cause you to lose weight. Instead, choose a well-balanced diet that includes all the essential food groups. Luckily, there are plenty of delicious, nutritional foods you should include in a weight loss diet. Here are our top picks:

 

1. Whole grains

Choose whole grains rather than white refined carbs. Whole grains are high in fibre so will help to keep you satisfied for longer. They also help to avoid those dips in blood sugar that encourage between-meals snacking. Wholemeal bread, brown rice, and pasta made with whole grains are good choices that will help as part of a weight-loss diet.

2. Fruit

Fruits can be relatively high in sugar but are a very valuable part of a healthy diet. The secret is to keep an eye on portion sizes. Fruit juices are best avoided except in small quantities as they are relatively calorific. It’s far better to eat a whole apple or orange than to drink a glass of juice. It takes you longer so is more satisfying, plus you have the benefits of the fibre in the peel. Try to ”eat a rainbow” of different coloured fruits for a range of vitamins, minerals and anti-oxidants.

3. Green vegetables

Leafy green veggies are an ideal addition to a weight loss diet. Green vegetables such as broccoli, kale, spring greens, swiss chard and spinach are low in calories but rich in vitamins and minerals. And thanks to their high levels of fibre, they’re a good way of adding bulk to meals, filling you up without adding calories.

4. Oily fish

Oily fish such as salmon, mackerel, trout and herring will satisfy your appetite and is an excellent protein choice for a weight loss diet. Salmon is packed with omega-3 fatty acids which reduce inflammation and may help in fighting obesity. All kinds of fish and shellfish supply iodine, which is needed to keep the metabolism functioning properly.

5. White potatoes

This one might surprise you! White potatoes might not be as fashionable as sweet potatoes, but they’re an excellent food to eat if you want to lose weight. They contain a wide range of vitamins and minerals, including vitamin C and potassium. And because they fill you up so well, you’ll find that you can eat less of more fattening foods.

Watch out for the method of cooking- you don’t need the extra calories in roast potatoes or fries. The best way is to boil or bake them without oil or butter. If you then allow them to cool slightly, the potatoes form resistant starch, a substance that can help weight loss.

6. Lean meat

If you’re trying to lose weight, you can eat both red meat such as beef and white meat, such as chicken and turkey. Meat is one of the best protein sources, and including protein in your meals will keep hunger pangs away for longer. If you’re following a low-carb diet, you can also eat fatty meats such as spare ribs or pork with crackling.

7. Pulses

They’re not just for vegetarians! Pulses such as lentils, chickpeas, beans and peas are an excellent source of protein and are low in calories. They’re often used in Mediterranean and Middle Eastern recipes. For optimal nutrition, combine pulses with a starchy food such as hummus and pitta bread or good old baked beans on toast.

8. Dairy products

Dairy foods such as milk, yoghurt and cheese are a good way of increasing your protein intake. They also contain valuable amounts of calcium, an essential mineral that may help boost the metabolism and burn fat more effectively. Choosing low-fat dairy products will reduce your calorie intake, but full-fat dairy helps to suppress the appetite, so you eat less in general.

Final thoughts

One of the secrets to successful weight loss is finding a diet plan that you can stick to. There’s no need to completely exclude any food: if you fancy a treat, eat just a small portion. Choosing food that you enjoy will boost your chances of success. Eating a wide variety of fresh foods in moderation is the first step in the road to a healthier, slimmer, life.


Sources:

https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/

https://www.bbcgoodfood.com/howto/guide/healthy-diet-plan-how-eat-lose-excess-weight

Created by Tom Vermeersch ()

Tom Vermeersch

Tom Vermeersch is a certified Psychologist and Bach flower expert with more than 30 years of experience.

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8 things you should eat to lose weight

8 things you should eat to lose weight
8 things you should eat to lose weight

There’s a mountain of advice about foods you shouldn’t eat when you’re trying to lose some kilos. Biscuits, cakes, pastries and sweets are all best avoided: they’re high in calories and don’t offer much in the way of nutritional value.

You might have seen diet plans based around a specific type of food that’s promoted as the secret to weight loss. The grapefruit diet, the egg diet and the cabbage soup diet are examples of these eating plans. While you can certainly lose weight on these restrictive diets, they’re very hard to stick to for long. And you’re almost guaranteed to put the weight back on again if you return to your previous way of eating.

Think of losing weight and then keeping it off as a long term project. You’re learning a healthier way of eating that will last you a lifetime. It can be a challenge at first! Bach Flower Mix 51 is a blend of pure Bach flower essences that helps your self-discipline while you’re changing your eating habits.

No single type of food will cause you to lose weight. Instead, choose a well-balanced diet that includes all the essential food groups. Luckily, there are plenty of delicious, nutritional foods you should include in a weight loss diet. Here are our top picks:

Bach flowers mix 51: Weight loss

Bach flowers mix 51 helps to:

  • Change your eating habits 
  • Have self-discipline during difficult times 
  • Find the courage not to give up when things are not going well 
  • Have enough patience when you don't see an immediate result 
  • To avoid feelings of guilt if you have sinned
Discover how Bach flowers mix 51 can help you
 

1. Whole grains

Choose whole grains rather than white refined carbs. Whole grains are high in fibre so will help to keep you satisfied for longer. They also help to avoid those dips in blood sugar that encourage between-meals snacking. Wholemeal bread, brown rice, and pasta made with whole grains are good choices that will help as part of a weight-loss diet.

2. Fruit

Fruits can be relatively high in sugar but are a very valuable part of a healthy diet. The secret is to keep an eye on portion sizes. Fruit juices are best avoided except in small quantities as they are relatively calorific. It’s far better to eat a whole apple or orange than to drink a glass of juice. It takes you longer so is more satisfying, plus you have the benefits of the fibre in the peel. Try to ”eat a rainbow” of different coloured fruits for a range of vitamins, minerals and anti-oxidants.

3. Green vegetables

Leafy green veggies are an ideal addition to a weight loss diet. Green vegetables such as broccoli, kale, spring greens, swiss chard and spinach are low in calories but rich in vitamins and minerals. And thanks to their high levels of fibre, they’re a good way of adding bulk to meals, filling you up without adding calories.

4. Oily fish

Oily fish such as salmon, mackerel, trout and herring will satisfy your appetite and is an excellent protein choice for a weight loss diet. Salmon is packed with omega-3 fatty acids which reduce inflammation and may help in fighting obesity. All kinds of fish and shellfish supply iodine, which is needed to keep the metabolism functioning properly.

5. White potatoes

This one might surprise you! White potatoes might not be as fashionable as sweet potatoes, but they’re an excellent food to eat if you want to lose weight. They contain a wide range of vitamins and minerals, including vitamin C and potassium. And because they fill you up so well, you’ll find that you can eat less of more fattening foods.

Watch out for the method of cooking- you don’t need the extra calories in roast potatoes or fries. The best way is to boil or bake them without oil or butter. If you then allow them to cool slightly, the potatoes form resistant starch, a substance that can help weight loss.

6. Lean meat

If you’re trying to lose weight, you can eat both red meat such as beef and white meat, such as chicken and turkey. Meat is one of the best protein sources, and including protein in your meals will keep hunger pangs away for longer. If you’re following a low-carb diet, you can also eat fatty meats such as spare ribs or pork with crackling.

7. Pulses

They’re not just for vegetarians! Pulses such as lentils, chickpeas, beans and peas are an excellent source of protein and are low in calories. They’re often used in Mediterranean and Middle Eastern recipes. For optimal nutrition, combine pulses with a starchy food such as hummus and pitta bread or good old baked beans on toast.

8. Dairy products

Dairy foods such as milk, yoghurt and cheese are a good way of increasing your protein intake. They also contain valuable amounts of calcium, an essential mineral that may help boost the metabolism and burn fat more effectively. Choosing low-fat dairy products will reduce your calorie intake, but full-fat dairy helps to suppress the appetite, so you eat less in general.

Final thoughts

One of the secrets to successful weight loss is finding a diet plan that you can stick to. There’s no need to completely exclude any food: if you fancy a treat, eat just a small portion. Choosing food that you enjoy will boost your chances of success. Eating a wide variety of fresh foods in moderation is the first step in the road to a healthier, slimmer, life.


Sources:

https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/

https://www.bbcgoodfood.com/howto/guide/healthy-diet-plan-how-eat-lose-excess-weight


Marie Pure

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Is your sex life putting your relationship at risk

Is your sex life putting your relationship at risk?

Sexual desire is a complex interaction of hormones, emotions and well-being. When your partner is not as interested in sex as you are, it’s rarely a rejection of you as a person. So it’s essential to be as empathetic as you can regarding your differing libidos.

Read the complete article

How to be less judgemental of others (and yourself!)

How to be less judgemental of others (and yourself!)

Do you feel you’re always criticising and judging everyone, yourself included? Do you feel bad about it afterwards? You’re certainly not alone! Read on to discover how you can judge less and start to accept things the way they are.

Read the complete article

How to spice up your life

How to spice up your life

Do you feel you're always doing the same things and not getting anywhere? It's common to feel stuck in a rut, treading water and just going through the motions.

Read the complete article

I don't want to!

I don't want to!

Motivation can be somewhat elusive - some days, you just can't seem to make yourself do the stuff you don't want to. But putting things off just leads to stress, frustration and a sense of guilt.

Read the complete article

5 reasons why you're not losing weight

5 reasons why you're not losing weight

You're sticking to a healthy diet and working out. So why aren't you losing weight?

Read the complete article

Why a life without stress and obstacles is unrewarding

Why a life without stress and obstacles is unrewarding

Stress can be both good and bad; it’s up to you how you look at it. But too much stress can be dangerous. Read more about stress in this article!

Read the complete article

Top 5 nonsensical reasons to have doubts about yourself

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It happens to everyone at times: we start doubting ourselves. We worry about the decisions and whether we can face future challenges that life has in store. And sometimes we feel that we just aren't good enough.

Read the complete article

Live Forever the Habits of People Who Live a Long, Healthy Life

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Bach Flowers are not medicinal but harmless plant extracts which are used to support health.

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