Trying to stick to your weight loss plan can be challenging, especially if you’re someone who’s mainly focused on what foods you “can’t eat” or “should avoid.” While each weight loss strategy may have their own individualized sets of goals and guidelines, it’s helpful to concentrate on the foods you can enjoy that can provide you with a delicious boost of fiber, protein, antioxidants, vitamins, and more.

When it comes to choosing the best foods to help you reach your weight loss goals, one way you can help yourself is to make sure your pantry, refrigerator, and freezer are always stocked with a few key items that you can grab whenever you want. Having these items on hand can aid in limiting how often you are able to reach for less nutrient-dense munchies or resisting the urge to open up that food delivery app on your phone.

Read on to learn about which foods dietitians say you should keep in your kitchen if you’re trying to lose weight—then, check out 6 Best High-Protein Foods for Weight Loss.

One of the best fruits you can always have stocked in your fridge is a carton of delicious, antioxidant-rich blueberries.

“Blueberries are super healthy, filling, and versatile. They are low in calories and contain plenty of fiber, so you feel satisfied,” says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim: 30 Days to Permanent Weight Loss One Portion at a Time, and member of our medical expert advisory board. “You can enjoy them plain; add them to yogurt; freeze them and enjoy them as a treat; or even heat them in the microwave for a minute for that warm, berry pie taste.”

If you find that you can’t finish a package of blueberries before they go bad, try buying a bag of frozen berries instead.

Having a box of old-fashioned or steel-cut oats in your pantry can help you on those mornings when you need a boost of fiber, especially since an increase in fiber intake has been associated with greater weight loss.

“Oatmeal is a healthy and filling breakfast option and takes just a few minutes to make. [Oats] contain fiber, which will keep you full,” says Young. “You can throw in assorted fruit, add milk or water, and top with nuts or seeds.”

“Walnuts are an incredibly satiating food, thanks to their combo of protein, fiber, and healthy fats. Including satiating foods in your diet can potentially help people eat less and ultimately lose weight,” says Lauren Manaker, MS, RDN, and author of The First-Time Mom’s Pregnancy Cookbook and Fueling Male Fertility.

In fact, walnuts are known to have incredibly high concentrations of omega-3 fatty acids—which are not only linked to weight loss but also can help improve heart health when used as a substitute for unhealthy fats.

RELATED: The 5 Best Nuts for Anti-Aging, Say Dietitians

Frozen vegetables are a great food item to stock up on because you don’t have to worry about finishing them before they go bad.

“While I love fresh veggies, if you are traveling, busy, or don’t have lots of time to shop, you can always take out the bag of frozen vegetables and add them to your lunch, dinner, or snack,” says Young.

You can pick out your favorite individual veggie or add a little variety to your plate by buying a bag of assorted veggies. Either way, all veggies are great for weight loss because, according to Young, they’re “low in calories and high in fiber and antioxidants.”6254a4d1642c605c54bf1cab17d50f1e

If you’re a seafood lover, you might benefit from keeping your supply of salmon well stocked. Whether frozen or fresh, the health benefits associated with salmon might prove advantageous to your diet as you work toward your weight-loss goals.

“Salmon is packed with omega-3 fatty acids, which is linked to promoting satiety and weight loss. This fish also contains protein, which offers a satiety factor, as well,” says Manaker. “Including salmon or other fatty fish in your diet two times a week may help people lose weight when it is a part of an overall balanced and healthy diet.”

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It’s close to impossible to lose weight in a healthy, sustainable way without focusing on getting enough protein in your daily diet. For one, protein helps you feel satiated for longer periods of time and reduces your hunger hormones. Protein also has a higher TEF (thermic effect of food) than fat or carbohydrates, meaning your body burns more calories when you eat it. And on top of that, protein can help you build muscle mass.

Even though eating enough protein is crucial for healthy weight loss, the quality of your protein matters a lot as well, especially because there are plenty of low-quality, nutrient-scarce proteins out there.

Read on to learn about the best and worst proteins for losing weight, and for more healthy weight loss tips make sure to check out Our Dietitians Swear By These Weight Loss Tips.

If you’re a fan of seafood, you may want to consider adding more fatty fish like salmon to your weight loss plan.

“A diet rich in omega-3 fatty acids can help promote satiety among certain populations, and salmon is one of the best sources of this healthy fat,” says Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility. “Data shows that the inclusion of fish, like salmon, as part of an energy-restricted diet resulted in  weight loss after 4 weeks vs. a similar diet without seafood, highlighting that the addition of seafood to a nutritionally balanced energy-restricted diet may boost weight loss.”

Try cooking this Sweet and Spicy Glazed Salmon with Roasted Veggies for a healthy, protein-packed dinner.

If you’re looking for a healthy protein powder to throw into a delicious shake, you may want to try whey protein.

“Whey protein can boost fullness quickly, as it contains all the essential amino acids and is absorbed quickly in the body,” says Courtney D’Angelo, MS, RD, author at Go Wellness. “There have been numerous studies conducted with whey protein and weight loss, with most studies concluding that whey protein reduces fat and increases lean muscle mass. It has also been found that whey protein helps you stay full longer and reduces food cravings throughout the day.”

The main difference between whey protein and many other types of protein powder is that whey protein has dairy, so you can try a plant-based powder if you’re dairy-free.

RELATED: What Happens To Your Body When You Eat Whey Protein Powder

Because lentils are technically grain legumes (also known as pulses), people may not think of them as a high-protein food. But lentils are a good source of protein and other helpful vitamins and nutrients.

“Eating lentils can give the body a boost of fiber, antioxidants, and important micronutrients, and data shows that eating lentils can help people lose weight, even when diets are not calorie restricted,” says Manaker. “Subbing out lentils for fatty meat choices can be an approachable way to support weight loss.”

Another popular type of protein powder is casein protein, which D’Angelo says is also great for helping you with your weight loss goals.

“Casein protein is very similar to whey protein in that it’s also milk-based and contains all the essential amino acids, but the major difference is that casein protein is absorbed slowly in the body,” says D’Angelo. “This means that you’ll be feeling fuller for a longer period of time compared to whey protein, and while casein protein is not as good for increasing muscle mass, it is more effective than many other protein sources.”6254a4d1642c605c54bf1cab17d50f1e

RELATED: The #1 Best Protein Powder for Stronger Muscles, Says Dietitian

“Increasing daily consumption of nuts is associated with less long-term weight gain and a lower risk of obesity in adults, so replacing 0.5 servings a day of less healthful foods with nuts may help prevent long-term weight gain and obesity,” says Manaker.

When it comes to nuts, walnuts are known as being some of the best to help aid in weight loss efforts. “Consuming walnuts has been linked to increased satiety, which may help people lose weight in the long run,” says Manaker, “and walnuts are the only tree nut that is an excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid.”

You may not think of cottage cheese as a protein-heavy food, but choosing the right type of cottage cheese can give you a huge protein boost with very little fat and sugar.

In a standard cup of 2% cottage cheese, you’ll get over 24 grams of protein, with 5 grams of fat and 9 grams of sugar from the lactose. If you want to add some natural flavors to it, you can add your favorite fruit or a drizzle of honey.

Worst Proteins for Weight Loss

Although protein foods can support weight loss, some are better than others. The following protein foods may not be the best foods to add to your diet if you’re looking to be healthier and lose weight.

“Many varieties of sausages can be loaded with saturated fat and can be highly caloric, factors that don’t help in the weight loss department,” says Manaker. In fact, “data also shows that consumption of ultra-processed foods, like many sausages, is linked to weight gain.”

If you’re looking for a healthier alternative to red meat sausage, you can try a chicken or turkey sausage, or a plant-based sausage option. However, it’s still important to look at the nutrition label because even these products can be loaded with sodium, fat, and weird preservatives.

Just because something is labeled as a protein bar doesn’t mean it’s a nutritious choice. Many popular protein bars on the market are just loaded with added sugar, sodium, and fat. So yes, you’re getting a protein boost, but there are healthier protein options to snack on.

For example, a PowerBar Protein Plus Chocolate Brownie Bar is packed with 9 grams of fat, 330 calories, and 21 grams of sugar! So you’ll get 30 grams of protein with this bar, but at what cost?

One of the lesser-known protein powder varieties is rice protein. While some people on a plant-based diet may opt for this one, D’Angelo argues that it may not give you the best weight loss results.

“Rice protein may not be the best for weight loss because this plant-based protein is considered incomplete due to its low levels of the essential amino acid lysine,” says D’Angelo, “and most studies on rice protein have seen little to no muscle mass difference and very little weight loss results if any.”

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Fat burning plays a major role in any individual’s weight loss aspirations. While there are several fat burners one can turn to in order to achieve these goals, it is advised that they stick to natural sources. We discuss all you need to know about fat burners below.

Natural Fat Burners

However enticing it may seem, rapid fat burning is not healthy. It not only has several physical side effects but can affect a person mentally as well.

Data shows that people are likely to gain back the weight they lose through fast fat-burning techniques or food. This can affect one’s morale and esteem in more ways than one. The physical side effects of artificial fat burning will be later discussed in the article.

Let’s face it! Fat burning is a gradual and time involving process. Nonetheless, we can expedite it. The first way, of course, is exercising. There are a number of exercises that can speed up the process and help you get rid of your body fat faster.

The second is food. Yes, you read it right, adding a few items to your diet can help you shed a few inches. Furthermore, these natural means are more likely to last and even affect your overall health in a positive way. Read more to find out!

Fat Burning Foods

1. Apples

Nutritional value of a medium-sized apple (100 grams)

• Calories – 95
• Fiber – 4grams
• Carbohydrates – 25grams
• Protein – 0.3 grams
• Sugar – 10.4 grams
• Fat – 0.2 grams
• Vitamin C – 14 per cent of the RDI (Reference Daily Intake)
• Vitamin K – 5 per cent of the RDI
• Potassium – 6 per cent of the RDI
• Water – 86 per cent

Apples contain flavonoids, a natural chemical responsible for burning fat. According to a study published in 2017, researchers found a correlation between flavonoid intake and lower waist circumference and body mass index. Furthermore, apples are rich in a particular type of fibre called pectin that breaks down slowly and thus acts as a hunger suppressant. 

2. Brown rice

Nutritional value of 100 grams of brown rice

• Calories- 88 Kcal
• Carbs: 18.4 g
• Fibre: 0.8 g
• Fat: 0.7 g
• Protein: 1.9 g

If you’re a rice lover and it’s a part of your daily meal, you should consider having brown rice over the white one since it has less carb content, is low in calories and is enriched with essential nutrients like iron and potassium.

A study conducted by The American Journal of Clinical Nutrition in 2017 revealed that those who consumed a low-calorie diet lost more belly fat as compared to the ones who consumed refined grains. Furthermore, the manganese present in brown rice helps convert macronutrients present in the grain into energy. Thus having brown rice keeps you energetic and you lose a few additional calories.

3. Green Chilli

Nutritional Facts Per 100 grams

If you like spicing up your food with chillies, continue to do so. According to research done by Central Food Technological Research Institute India, chillies contain capsaicin- a chemical component that gives it the ‘hot’ factor and has fat-reducing properties.

According to the research, capsaicin increases the production and effect of obestatin- an appetite control hormone. As a result, you avoid overeating. Furthermore, chilli boost metabolism and thus helps the body burn excess fat.

4. Black Coffee

Nutritional value of an 8-ounce cup of black coffee:

• Fat – 0%
• Cholesterol – 0%
• Sodium – 0%
• Carbohydrates – 0%
• Sugar – 0%
• Potassium – 4%

Black coffee contains antioxidants, which help in the weight loss process. Being rich in caffeine helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger.

Black coffee contains chlorogenic acid, which helps to slow down glucose production in your body. This means that if you drink black coffee after a meal, then your body will produce less glucose and fat cells.

If you are taking black coffee for weight loss, it is important to note that you should drink it without any additives. This means no sugar, cream, milk, or any other added flavour. 

However, excessive coffee intake can mess up your sleeping routine. It is recommended that you avoid coffee a few hours before bedtime if you want to get a good night’s sleep.

5. Eggs

Nutritional value of one hard-boiled egg

• Calories – 77
• Protein – 6.3 grams 
• Total fat – 5.3 grams 
• Cholesterol – 187 milligrams 
• Sodium – 62 milligrams 
• Carbohydrates – 0.6 gram 
• Sugar – 1 gram 

Vitamins and Minerals (as per Recommended Daily Allowances) in a large boiled egg:

• Vitamin A – 6% of the RDA
• Folate – 5% of RDA
• Vitamin B5- 7% of RDA 
• Vitamin B12- 15% of RDA 
• Phosphorous – 9% of RDA 
• Selenium – 22% of RDA

Eggs are a crucial part of several popular diets, as it is full of nutrients. The best part about it is that they are excellent fat-burning foods. When you add eggs to your meal, you feel full for a couple of hours.

As a result, you consume a lower amount of calories, which in turn helps reduce body fat. Eggs contain protein, which is responsible for enhancing your metabolic rate. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day.

6. Fatty fish

Fish is a great source of heart-healthy lean protein. Fish like Mackerel and sardines have high amounts of omega-3 fatty acids. These nutrients aid in eliminating body fat, helping you lose weight faster.

The presence of high-quality protein makes you feel full for longer periods. Also, it improves your metabolic rate, which helps digest carbs and fat quickly.

Furthermore, fatty fish reduces the production of cortisol, a stress hormone. Apart from mental agony, stress also causes fat build-up in the body. Thus, eating fish, not only accelerates fat burning but de-stresses you. 

Read about the best fish to eat and those to avoid and make an informed choice.

7. Green tea

Green tea is packed with nutrients and antioxidants that increase fat burning. This healthy beverage contains the antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism.

EGCG also acts as an appetite suppressant and thus controls your calorie intake. Green Tea also contains a considerable amount of caffeine, a well-known stimulant that helps your body burn both fat and calories.

Avoid adding sweeteners (such as sugar, honey, milk or cream) to your green tea if you want to best reap its benefits. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.

However, like any other food and beverage, excess green tea consumption has potential side effects. Read our article about the Potential Side Effects of Excess Green Tea. 

8. Olive oil

Out of all oils you can consume, olive oil is the healthiest. Cooking in olive oil increases HDL cholesterol while bringing down triglycerides. As a result, your body releases GLP-1, which helps you remain full for longer periods. Also, a study published in 2018 showed an increase in fat loss when consuming extra virgin olive oil. 

Fat Burning Diet Plan

Consuming natural fat burners can be crucial to weight loss. However, it is best to follow a particular diet plan in order to achieve your weight loss goals. That said, one must consult a nutritionist before choosing to follow any meal plan.

• Start your day with a glass of lukewarm water and a teaspoon of apple cider vinegar.
• For breakfast, have a bowl of oats porridge.
• Drink 3 cups of green tea spaced out through the day.
• Eat brown rice, cabbage sabzi, and rajma curry along with a bowl of carrot tomato onion salad for lunch.
• Have a bowl of steamed sprouts chat as an evening snack.
• For dinner, eat 2 multigrain rotis along with a katori of soyabean mushroom curry and a bowl of capsicum onion salad.

While a diet plan like this may help you burn fat over time, it is ideal to follow a balanced diet with more nutrients as per your requirements. Find the best Indian Diet Plan for weight loss here.

Fat Burning Recipes

Eating the right foods are key to burning fat in the body. Try the following delicious recipes and keep your weight loss journey going.

Steamed sprouts chat

Ingredients

• Moong beans, sprouted and steamed 1 cup
• Small or medium-sized onion, finely chopped 1
• Medium-sized tomato, finely chopped 1
• Green chilli, finely chopped 1 (optional)
• Red chilli powder ¼ tsp
• Chaat masala ½ or 1 tsp (optional)
• Lemon juice 1 tsp or as required
• 1 cucumber chopped
• Few coriander leaves and lemon slices for garnishing
• Rock salt or black salt to taste

Preparation

1. Mix all the ingredients listed above, except salt and lemon juice, with sprouted beans in a bowl.
2. Season with salt, and lemon juice and garnish with lemon slices and coriander leaves just before serving.

Oats porridge

Ingredients

• Oats – one-third cup
• 1 cup water
• Half cup low-fat milk
• 1 tsp cinnamon powder
• 1 pinch salt
• Half apple, half sliced and half chopped
• 1 tsp honey
• 5 almonds, chopped

Preparation

1. In a deep pot, add oats along with water, milk, salt, and cinnamon.
2. Begin to boil the mixture and then simmer it for about 5-6 minutes with occasional stirring.
3. Add the chopped apples and cook for another couple of minutes till the oatmeal is thick and creamy, and the apples have slightly softened.
4. Remove the mixture to a serving bowl. Top it with the remaining apple slices, slivered almonds, and a drizzle of honey

Fat Burning Exercises

While consuming fat-burning foods, supplements, and fruits, you need to complement it with exercise. Given below are a handful of different movements you must practice every day:

1. Bear crawl

Although it looks like a simple exercise, it works on your entire body. 

1. You need to go down on all fours, without your knees or elbows touching the ground. 
2. Start walking forward and backwards for one minute.
3. Make sure your back is straight at all times.

2. Goblet squat

It is an exercise where you don’t place immense pressure on your back. As a result, it focuses on your thighs, which helps burn fat. 

1. Hold a kettle ball with two hands and go into the squat position. 
2. Do ten reps every minute and ensure your back is straight.

3. Jump rope

Jump rope is a high-intensity workout which will make sure you work up a sweat quickly. You need to skip over a rope for two minutes straight to start burning the fat.

4. Vertical Leg Crunch

1. Lie flat on the floor with legs extended upwards and then one knee crossed over the other.
2. Breathe in and then lift the upper body towards the pelvis. Breathe out slowly.
3. Do 12-16 crunches in two or three sets.

5. Bicycle exercise

1. Lie on the mat or on the floor and keep your hands either behind your head or by your side just like you would for crunches. 
2. Lift both your legs off the ground and bend them at the knees. 
3. Bring the right knee close to the chest while keeping the left leg down. 
4. Take the right leg down and bring the left leg towards the chest. 
5. Alternate bending the knees as if you are using a bicycle.

6. Crunches

1. Start by lying down flat with your knees bent and your feet on the ground. 
2. Lift your hands and then place them behind the head or keep them crossed on the chest. Inhale deeply.
3. As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up.
4. If you are a beginner, start by doing 10 crunches in every set. Each day, aim to complete two to three sets of crunches.

7.  Bird dog

1. Put your weight on your hands and toes while bending your knees to take a tabletop position. Squeeze your core to keep your spine straight.
2. Raise your left arm to reach straight forward, while simultaneously raising your right leg and stretching it out.
3. Hold for a count, squeezing your core, before returning to the original position.
4. Repeat the movement with your right arm and left leg to complete 1 rep.

Artificial Fat Burner Side Effects

While artificial fat burners can help with almost immediate weight loss, you can gain back this weight just as quickly. These fluctuations in weight can be harmful to your body. In addition to that, artificial fat burners can also have the following side effects:

1. Allergies

Fat burners are commonly associated with allergies. Certain ingredients of these pills tend to create reactions inside the consumer’s body. Some of the common symptoms of these allergies are itching, stomach upsets, etc.

2. Insomnia

You could also lose sleep as an effect of fat burners pills. For example, the fat burner ephedrine is known to alter one’s regular sleep patterns. Excessive consumption of these fat burners can lead to disruption in one sleep and can have severe effects on one’s health.

3. Heart Risk

Several ingredients found in fat-burning pills are known to be harmful to the heart. Many such pills have been removed from the market due to their interference with the heart.

One such fat burner is sibutramine, which resulted in major heart damage, that led to strokes and heart attacks. Another substance called bitter orange showed side effects that can lead to heart attacks.

4. Behavioural Change

These pills are often accompanied by changes in behaviour such as eating habits. One common area is dietary patterns. People who have these pills also suffer from mood swings, anxiety, higher blood pressure etc. 

5. Other Complications

Certain ingredients in these pills can lead to emotional disturbances creating mental health issues. In certain cases, people have to deal with problems like addiction with these pills behaving like drugs.

Summary

Although many people wish to shed kilos in a shorter span of time, it is not recommended for one to do so. Quick weight loss can have several side effects that can be harmful to the body. It is ideal to aim to lose weight steadily over a longer period of time by following a balanced diet. 

Frequently Added Questions (FAQs)

Q. What foods help burn belly fat?

A: Foods such as whole grains, fibre-rich fruits and vegetables, lean meats, fatty fish, green tea, black coffee, nuts and seeds help burn belly fat faster. 

Q. What fruits and vegetables burn the most fat?

A: All fibre-rich fruits and vegetables will help in fat loss. These include pears, apples, melons, peppers, and cruciferous vegetables like cabbage, broccoli, and leafy greens.

Q. How do I lose 10 pounds in a week?

A: This is an unrealistic goal. Focus on consistent long-term weight loss of about a pound every week, with a balanced diet rich in nutrients instead of drastic weight loss by doing crash diets.

Q. How can I lose fat quickly?

A: There is no quick fix for fat loss. Fat takes a long time to deposit in the body due to a faulty lifestyle and to get rid of that, one needs to include a healthy lifestyle with a balanced diet and regular exercise to see results.

Q. Are fat burners good?

A:  Yes, natural means of fat burning like exercising and a conscious diet are great ways to stay in shape and keep yourself healthy. There are many exercises like bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc that are efficient in accelerating your fat burning process. Furthermore adding a few foods such as apples, boiled eggs, black coffee, green tea, chillies, brown rice and fatty fish improve the pathway for fat burning. 

Q. Which fat burner is best for fat loss?

A: There is no short-cut method for fat loss. Burning fat accumulated over months as a result of a sedentary lifestyle demands dedication and effort. One needs to exercise and consume healthy foods in order to burn fat. A few exercises like  bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, boiled eggs, apple, chillies, brown rice and fatty fish also promote healthy fat burning. 

Q. Which is the best fat burner in India?

A: There exists no escape route for the fat-burning process. It’s a gradual and tedious process that requires commitment. A healthy diet and exercising can be your best friends to help you shed a few kgs faster though. Exercises like  bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, apple, chillies, brown rice, eggs and fatty fish also promote healthy fat burning. 

Q. Are there any side effects of fat burners?

A: Yes, even though artificial fat burners promise a bypass route to fat burning there are various side effects. The almost immediately lost weight is often gained back just as quickly. These fluctuations in weight can harm the body in various ways. In addition to this, artificial fat burners can also cause disrupted sleep patterns or insomnia. Several ingredients found in fat-burning pills are known to be harmful to the heart and cause allergies like itching or stomach upset as well. These pills can also lead to emotional disturbances leading to mental health issues.

Q. How do you lose belly fat?

A: Conscious diet and exercising are great ways to lose belly fat. Including items like apples, green chillies, eggs, brown rice and fatty fish can help you burn the fat accumulated around the abdominal region faster. The same goes for the daily consumption of black coffee and green tea. Few exercises like crunches, bear crawl, goblet squat, jump rope etc. can give a push towards losing belly fat. 

Q. Is coffee a fat burner?

A: Yes, black coffee contains antioxidants, which help in the weight loss process. Being rich in caffeine helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger. Black coffee contains chlorogenic acid, which helps to slow down glucose production in your body. This means that if you drink black coffee after a meal, then your body will produce less glucose and fat cells. 

Q. Does apple cider vinegar burn belly fat?

A: Yes, apple cider vinegar helps burn belly fat. Adding one to two tablespoons of apple cider vinegar to your diet can reduce body weight and even regulate blood triglycerides. It even acts as an appetite suppressant and thus reduces calorie intake. 

Q. What are the safest fat burners?

A: Natural means such as lifestyle modification, mindful eating and exercising are the safest fat burners. Exercises like  bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, apple, chillies, brown rice, eggs and fatty fish also promote healthy fat burning. 

Q. Which medicine is best for reducing belly fat?

A: Fat burning is a gradual process and we strongly discourage the use of medicines for it as they can have long-lasting side effects such as allergies, and heart complications and can even lead to mental health conditions. Natural means such as lifestyle modification, mindful eating and exercising are the best means to lose belly fat and lead a healthy life. 

Q. How much weight can you lose with fat burners?

A: If one stays true to their weight loss diet and exercises regularly, they can lose up to 0.5-1- kg per week. 

Q. Is green tea a fat burner?

A:  Yes, green tea is packed with nutrients and antioxidants that increase fat burning.  It contains the antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism. EGCG can also make people consume fewer calories by acting as an appetite suppressant. Green tea also contains a considerable amount of caffeine, a well-known stimulant that helps your body burn both fat and calories.

Q. How can I speed up my metabolism? 

A: Few tips that will help you boost your metabolism. Cutting down on refined sugar, processed, packaged or preserved foods. Consume fibre-rich plant-based products like seeds, vegetables, and whole grains. In addition, drink sufficient water and fluids, and consume enough protein, healthy fats and fibre.  Avoid skipping meals, or following fad diets which avoid some food groups. It would make you have unnecessary cravings and put your glucose levels out of order. Exercise or any sort of physical activity for around 30 minutes a day would help regulate blood glucose and blood pressure and keep your heart healthy.  Make sure to get at least 7-8 hours of night sleep. Having an irregular sleep schedule could mess up your sugar and create problems in metabolism functioning.

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Looking to melt your middle? Don’t worry, it’s a lot easier to do than you think. All you have to do is incorporate these nine food groups, each of which helps to fight inflammation, boost metabolism, and—most important of all—turn off your fat genes and reverse your body’s tendency to store fat. These best foods to melt belly fat are designed to provide protein, fiber, and healthy fats at every meal to help boost metabolism and fight hunger. They’ll maximize your levels of macronutrients to shut down your genetic fat-storage mechanisms, while also minimizing excess sugars, refined carbohydrates, and additives that are known to aggravate the stomach and lead to inflammation and weight gain.

The result will be not only fast, easy weight loss but an almost immediate sense of energy, a leaner midsection, and a lighter body. Read on for the nine best foods that melt stubborn belly fat, and for more tips on how to eat more healthily, be sure to check out our list of 30 Cooking Tricks They Only Teach You in Culinary School.

Eggs are the single best dietary source of the B vitamin choline, which is an essential nutrient used in the construction of all the body’s cell membranes. Two eggs will give you half your day’s worth; only beef liver has more. And believe us, starting your day with a slab of beef liver does not make for a great morning.

But as more and more research is done into the mechanisms of fat genes, the value of eggs has only grown. Choline deficiency is linked directly to the genes that cause visceral fat accumulation, particularly in the liver. One of the reasons heavy drinkers develop fatty liver is that alcohol undercuts the body’s ability to process choline.

Yet, according to the 2005 National Health and Nutrition Examination Survey, only a small percentage of all Americans eat daily diets that meet the U.S. Institute of Medicine’s Adequate Intake of 425 milligrams for women and 550 milligrams for men. Start your day with eggs, and enjoy some other sources like lean beef and seafood.

More and more research has begun to show that some fruits are better at fighting belly fat than others. And the master fruits all have one thing in common; they’re red, or at least reddish. These fruits include ruby red grapefruit, tart cherries, raspberries, strawberries, Pink Lady apples, watermelon, plums, peaches, and nectarines.6254a4d1642c605c54bf1cab17d50f1e

Though it may seem counterintuitive to add fat to a meal if you’re trying to lose fat, eating a moderate portion of unsaturated fats, like the kind found in olive oil, avocados, and nuts, can ward off the munchies and keep you full by regulating hunger hormones. A study published in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40% decreased desire to eat for hours afterward.

Changing the kind of fat in your diet will also help you increase your intake of omega-3 fatty acids while reducing omega-6 fats (found in vegetable oil and fried foods); upping your ratio of omega-3s to omega-6s has been proven to improve metabolic health and reduce inflammation.

RELATED: Surprising Side Effects of Using Olive Oil, Says Science

Grains get a bad rap because of their carbohydrate content. And now, more and more studies are looking at the effects of gluten, the protein found in wheat, not just as a culprit in weight gain but because of possible long-term health effects like Alzheimer’s and heart disease.

But not all grains are created equal. Gluten-free whole grains like quinoa contain a nutrient called betaine, an amino acid that positively influences the genetic mechanism for insulin resistance and visceral fat.

So stop thinking in terms of “grains” or “carbs” and start thinking of healthy fiber. The right fiber sources provide your body with energy and feed lean muscle mass while keeping you full all day. In addition to filling fiber, some of the best foods that melt belly fat include beans, lentils, oats, quinoa, and brown rice contain magnesium and chromium—two incredible nutrients that combat cortisol (a stress hormone that directs fat to be stored around the waist) and keep down insulin production (high levels of the hormone also encourage fat to pile on around the belly).

Plant-based protein powders are a low-sugar, high-fiber alternative to popular dairy-based supplements. A study by the University of Tampa that compared plant protein to whey found it to be equally effective at changing body composition and boosting muscle recovery and growth. But with less sugar and a healthier fat profile, plant-based proteins will also improve your gut health at the same time as they’re fueling your muscles. Hemp, rice, and pea proteins are all good options; however, you’ll want to ensure you’re getting a complete protein with a full amino acid profile, which is why a blend that combines all three is superior.

RELATED: 7 Highest Quality Proteins To Eat Every Day, Say Dietitians.

Protein is kryptonite to belly fat, and the building block of a lean, toned belly. When you eat protein, your body has to expend a lot of calories in digestion—about 25 calories for every 100 calories you eat (compared with only 10 to 15 calories for fats and carbs). Protein is also more filling. A study published in the American Journal of Clinical Nutrition showed that a meal that’s high in protein as opposed to carbs increases satiety by suppressing the hunger-stimulating hormone ghrelin.

Now, you may be tempted to grab one of those expensive protein bars instead of sitting down for a decent meal. But the effect isn’t the same. Not only are you getting a lot of extra sugar and chemicals, but you’re not getting the same fat-fighting effects. Studies show that your body burns more calories digesting whole foods than it does processed foods. In addition, lean meats are key sources of choline, which we already established is a nutrient that helps turn off the genetic triggers that lead to fatty liver—a new epidemic linked to visceral fat—and methionine and vitamin B12, which unplug genes linked to diabetes and weight gain.

Low-energy-density foods like vegetables are crucial for melting belly fat, because they add essential nutrients, filling fiber, and volume to meals, all for relatively few calories. Bright colors signal that the vegetables are rich in polyphenols, micronutrients that help to control diet-induced inflammation. Green tea carries catechins, some of which can “turn off” the genetic triggers for diabetes and obesity. And vegetables, especially the leafy kind, have a low glycemic load—meaning they fill your body up with nutrients without generating a spike in blood sugar.

New research has shown that piperine—which is released when the waiter from the fancy restaurant uses that giant pepper grinder in front of your face—has some stunning magical powers. In animal studies, piperine has been shown to fight depression, inflammation, and arthritis and enhance the action of other nutrients. In human studies, it’s been demonstrated to improve your ability to get a nice tan while spending less time in the sun. Who knew all that could come from a simple pepper grinder?

Research is showing that herbs, spices, and flavorings do more than add extra bite to your food and help you reduce salt intake. Yellow mustard seeds have high levels of anti-cancer compounds called glucosinolates; cinnamon has been linked to improved insulin response, and compounds in turmeric and horseradish have been shown to impact the behavior of your fat-storage genes, while ginger packs high levels of health-boosting phytonutrients. Bottom line: adding yellow, black, and brown spices to your meals means you’re boosting the health benefits across the board, while also calming your desire for more salt and sugar.

RELATED: The 17 Best and Worst Dark Chocolates.

The benefits of dark chocolate keep piling up: mental clarity, lowered blood pressure, and decreased appetite. A 2014 study found that a particular type of antioxidant in cocoa prevented laboratory mice from gaining excess weight and actually lowered their blood sugar levels. In 2018, Louisiana State University also conducted a study and found that gut microbes in one stomach ferment chocolate and boost our body’s production of heart-healthy polyphenolic compounds, including butyrate, a fatty acid that decelerates the behavior of genes linked to insulin resistance and inflammation. Add fruit to the chocolate to boost fermentation and the release of the compounds!

But make sure you’re choosing the right kind of chocolate: Look for a cacao content of 70% or above, and stay away from Dutch cocoa, as the Dutching process destroys up to 77% of the healthy compounds in chocolate.

A previous version of this article originally appeared in The Zero Belly Diet by Dave Zinczenko.

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Because of diet culture and companies trying to sell their products, “belly fat loss” has been promoted in extremely unhealthy, unsustainable, and sometimes dangerous ways. These fad diets and weight loss products can harm people both physically and mentally.

Flat belly teas are some of the clearest examples of this, which market themselves as helping to promote weight loss and are often made with natural laxatives that can lead to stomach and gut lining issues.

Not only is something like this potentially harmful, but it’s misleading as well. Belly fat diets may help you get rid of some bloating or shed a few pounds, but these results are temporary and never actually address the issue at hand.

So are there healthy ways to lose belly fat and keep it off, while still giving your body the nutrients and care it needs? And what does the science actually say about abdominal fat loss and how it’s connected to your diet?

Read on, and for more on healthy eating, check out 5 Best Eating Habits For Your Blood Sugar.

The different types of abdominal fat

Not all types of fat in our bodies are the same, nor do they carry the same level of potential health risk. Subcutaneous fat is the fat located just beneath our skin and outside of our abdominal wall. According to Harvard Health, subcutaneous fat makes up about 90% of our body’s fat.

Visceral fat makes up the other 10% of body fat, and this type of fat is what experts warn should be monitored. This is because visceral fat is located beneath our abdominal wall and around our abdominal organs. Too much of this type of fat has been linked to heart disease and other serious illnesses.

Unfortunately, there is no “quick fix” for visceral fat. But research suggests a healthy diet and sustainable weight loss can help you shed this type of belly fat.

A balanced, nutrient-dense diet is your best bet

While many people may be searching for that miracle solution to belly fat loss, there isn’t one. This is because even though our culture has marketed the ability to specifically target belly fat with the right foods and exercise, it’s more so about your overall weight management. And researchers have found that losing and maintaining weight loss through a balanced diet and regular exercise can also help keep visceral fat at healthy levels.6254a4d1642c605c54bf1cab17d50f1e

Harvard Health states that eating plenty of fiber and complex carbs like whole grains, vegetables, and protein sources like lean meat and legumes can help overall weight loss. They also suggest limiting your intake of added sugars and refined carbohydrates, as this can contribute to weight gain and therefore more belly fat.

It’s not just about your diet, though

Diet is certainly one of the major factors in weight loss. In a study published in BMC Public Health, participants that lost weight through diet and exercise didn’t actually have that much of a difference in visceral fat loss as the participants who lost weight through diet only. The exercise and diet group did see a bigger change in subcutaneous fat, though.

Exercise is still an important aspect of weight loss, as are other areas of life. Harvard lists five ways of tackling visceral fat: movement, diet, lowering stress, avoiding tobacco, and getting enough sleep.

One recent study from Mayo Clinic found that lack of sleep was in fact associated with more visceral fat. In other words, make sure you’re getting enough rest every evening.

The takeaway

Even though our society is constantly telling us that there are quick and easy ways to get rid of belly fat, the science says that it takes a more holistic approach, one that involves losing body fat in a healthy, sustainable way by making helpful changes to our diet and lifestyle.

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Summertime means beach trips, lounging by the pool, and enjoying all of the great food you can grab at barbecues and picnics. Anyone who loves the signature tastes of the season has a lot of meals to look forward to, but that doesn’t mean your diet agrees with all of these choices. While burgers, hot dogs, and corn on the cob all make summer feel that much special, your weight loss goals can easily suffer if you end up going too hard at your neighborhood cookout.

By identifying which summertime foods can do the most damage to your diet, you can stay one step ahead of packing on the pounds and ensure you make it to fall with a slimmer waist. Eat This, Not That! consulted a handful of experts to figure out exactly which items you need to keep an eye out for at your next barbecue in order to ensure you don’t take your diet overboard.

At the same time, summer comes with a lot of in-season healthy foods, and there’s no reason to not indulge in some healthy seasonal items that can help you hit your weight loss goals. Make sure to fill up your cart with The Best Summer Foods for Weight Loss in order to taste the very best items that summer has to offer.

You might never expect corn on the cob to do too much damage to your figure. After all, corn is only a vegetable, and on paper, it shouldn’t destabilize your diet too badly. Unfortunately, anyone who likes to load out their corn with butter and toppings could see their diet unravel before their eyes.

“Oftentimes, the add-ins contribute unnecessary calories,” Lisa Young, PhD, RDN, and author of Finally Full, Finally Slim, explains. “Corn on the cob is healthy but adding too much butter can contribute to weight gain.”

Make sure you avoid slathering this item with butter to keep this classic side dish from adding too many calories to your daily eating plan.

Summer is prime grilling season, and that means that everyone wants to show off their burger-making prowess. Like any other time of the year, this item can easily pack on the pounds, but burger add-ons can do even more damage.

“Enjoying an occasional burger is ok once in a while, but if you eat a burger with lots of ketchup… [it] can add unnecessary calories,” Dr. Young says. “Be mindful of your choices and stick to the one BBQ food you most desire.”

It might sound impossible, but you can actually construct a diet-friendly burger this summer. By trying out the 13 Hacks To Make Your Burger Healthier, you can dig into your favorite burger without worrying about packing on too many calories.

A ton of fruit comes into season during summer, and you may be tempted to turn this produce into smoothie bowls. While delicious, these summertime treats can end up doing more harm than good.

“We tend to think of [smoothie bowls] as healthy and low-calorie summer snacks,” says Dr. Young. “However, many store-bought [smoothie bowls] have lots of calories which can contribute to weight gain. Some are made with fruit juice, nut butter, and avocado, and they are supersized coming in 20-ounce plus bowls. Opt for a small size, limit fruit juice, opt for fresh or frozen fruit and vegetables, low-fat milk or plant milk, and skip the high fat add-ins like avocado and nut butter.”

RELATED: The 25 Best-Ever Weight Loss Smoothies

When the temperatures start to skyrocket, any kind of cool treat ends up sounding delicious. If you have a sweet tooth and love digging into your favorite ice cream during summer, make sure to go easy, or else you might just end up throwing off your weight loss goals.

“These can pack in 150-300 calories in half-cup scoops and don’t really satiate you, adding calories into your day that you aren’t burning off,” says Dana Ellis Hunnes, PhD, MPH, RD.

Knowing which kinds of ice cream offer fewer calories can make a world of difference when a cool craving strikes. If you want to treat yourself, reach for one of the 13 Best Brand Name Ice Creams for Weight Loss in order to keep your diet on track.

While small portions of lean red meat can be a part of a healthy diet, massive portions can easily add some unnecessary saturated fat into your diet and certain pieces of protein do more damage than others.

“Barbecue parties are common in summer,” Bill Bradley, RD at Mediterranean Living said. “While it’s a fun activity to do with family and friends in the summer, high-fat meats on the barbecue might add to your weight gain. For example, a 20-ounce T-bone steak contains 124 grams of fat and 1,540 calories.”

If the idea of going a summer without grilling steaks seems like too much to bear, just make sure you opt for smaller cuts of meat to lessen the impact this food has on your weight loss goals.

“Deli foods are a tried-and-true favorite of summer,” says Hayley Miller, MS, RDN, LDN at Persona Nutrition. “Who doesn’t love a potato salad to complement their picnic? But too many of these decadent sides may end up causing weight gain. Deli salads are often saturated in oily dressings, giving them a high calorie density and raising the odds that you’ll be eating more calories than you burn. If you’re a sucker for sides, try making your own, so you can control the ingredients. This way you can still enjoy these summer foods with a fraction of the calories!”6254a4d1642c605c54bf1cab17d50f1e

Potato salad doesn’t have to derail your diet. Make your potato salad and eat it too with 15 Quick & Healthy Potato Salad Recipes for Weight Loss and guarantee that this summer staple stays on your barbecue menu.

Mayonnaise-based sides don’t pull any punches when it comes to packing in the fat and calorie content, and egg salad proves no different.

“Higher fat foods tend to be more caloric,” Katie Tomaschko, MS, RDN at Sporting Smiles says. “In the summertime, foods like egg salads… can lead to weight gain due to the fat/calorie content of the mayo and oils they are made with. This is not to say that these foods will instantly cause you to gain weight, but the calories in them may add up. So, practicing moderation is important if weight gain is a concern to you.”

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The search for the best weight loss foods can be quite a difficult task. With so many options in the market, people are often left confused and unmotivated.

Obesity has seen a rampant spike in the last decade. With easy access to processed foods and an unhealthy lifestyle, gaining unhealthy amounts of weight seems easier than ever. Obesity brings with it a long list of health complications. Long-term obesity can lead to the development of several health issues like diabetes and heart disease.

Switching to a healthy diet can work wonders for your health. Choosing to eat home-made, fresh and unprocessed food items can play a big role in averting chronic diseases.

Weight Loss Foods

Eating right has a key role to play in one’s weight loss aspirations. It is important to consume foods that are low on calories and rich in nutrients in order to achieve your goals. The following weight-loss foods can help in better weight management and reduce obesity. 

1. Eggs

Eggs have gained a reputation for being one of the healthiest diet foods for weight loss. They contain a high amount of healthy protein and fats. Although they were notorious for increasing cholesterol, it has been proven that the correct amount of eggs in the diet promotes weight loss.

Studies show that including eggs in a weight management diet may offer a nutritious supplement to enhance weight loss. Having eggs for breakfast also leaves you feeling more satisfied, thus helping prevent overeating.

2. Green-leafy vegetables

According to studies, leafy vegetables like spinach, drumstick leaves, fenugreek and mustard leaves are incredibly efficient in promoting weight loss.

Being low in calories and high in fibre, these foods provide a feeling of fullness. They are packed with antioxidants and essential minerals which are very healthy in the long run.

3. Chicken Breast

Although meat is high in calories, chicken breast is packed with healthy protein and fats. It is one of the best foods for weight loss. As it is a slice of lean meat, it can help you cut out the need for excess carbohydrates in your food. Research shows that increased protein intake helps promote weight loss in an efficient manner by helping maintain your muscle mass and boosting your metabolic health.

4. Fish

Fish, when cooked correctly, can be an extremely efficient food to eat for weight loss. It is high in omega-3 fatty acids and is packed with protein and healthy nutrients. Fish can be cooked in a number of ways and is an ideal lean protein to consume for weight loss. It can also provide good amounts of iodine. Read this article to know how fish oil may spur weight loss. 

5. Cruciferous vegetables

Cruciferous vegetables like broccoli, cabbage, brussels sprouts and cauliflower have a combination of protein, fibre and low energy density, making them an ideal food for weight loss. Research shows that broccoli juice reduces weight by supporting and boosting bodily functions like insulin sensitivity and good bacteria modulation. Cauliflower, which is especially popular in Indian food, can be used in many recipes and is one of the best Indian foods for weight loss.

6. Nuts

Healthy nuts like almonds, walnuts, peanuts and pistachios are packed with healthy omega-3 fats and are also high in protein. Snacking on nuts during the day and in between meals is a healthy way to promote weight loss. Nuts are also filling and can keep you satiated in between meals.

Additionally, protein reduces the level of Ghrelin- the hunger hormone and increases the production of Peptide YY – the hormone responsible for making you feel full.

7. Fruits

Fruits like apples, pears, papaya, bananas and oranges have proven to be the best foods for weight loss. As they are packed with nutrients and essential vitamins, they are known to be very healthy, in addition to being tasty. Having a bowl of fruit during the day can promote weight loss and keep you healthy. Know more about the 10 best fruits for weight loss. 

8. Whole grains

Substituting your carbohydrates with whole grains is a sure-fire way to boost your weight loss. Whole grains like oats, quinoa and brown rice are very healthy alternatives to white rice and refined wheat, as stated in this research. They are packed with fibre, and healthy amounts of protein and are one of the most popular diet foods. 

9. Legumes

We often hear our parents and adults saying that legumes like beans and lentils are good for health and this study proves this, specifically in terms of weight management. Black beans and kidney beans can be used in numerous Indian recipes and are great for weight loss. Being high in protein and fibre, they can keep you full for hours.

10. Soups

Soups are a very healthy way to start a meal. Home-cooked soup can include plenty of vegetables and lentils. These provide plenty of nutrients as well as health benefits. It has been observed in studies that having a small bowl of soup before your meal will provide you with the right nutrients to keep you full and prevent you from overeating. Here’s a magic soup that guarantees weight loss. 

Foods to Avoid for Weight Loss

Consuming certain kinds of food can lead to unnecessary weight gain. It is ideal to avoid foods that have too many calories and can be harmful to one’s health. Here’s a list of foods that one must avoid in their weight loss journey.

1. Sweetened drinks

Most of the aerated beverages available in the market have been doused with sugars and preservatives. Sugar has no nutritional value and is added only for taste. Liquid calories also increase your appetite, making you consume more food than usual. This study proves the aforementioned claims about the relation between sugary drinks and weight gain. Cut out sweetened beverages from your diet and drink plenty of water to see proper weight loss results. 

2. Processed foods

Avoid eating processed foods like biscuits, chips, pastries, candies, ice cream and other quick snacks. These processed foods are packed with preservatives, refined flour and unhealthy ingredients. There’s documented evidence that links processed foods and obesity. Choose to eat healthy snacks like fruits and nuts as alternatives. Processed foods have an undesirable amount of sodium present in them and high sodium intake leads to an elevated risk of obesity. 

3. Refined flour

Refined flour or maida lacks nutritional value. As it has been subjected to a heavy manufacturing process, it loses its health benefits and is packed with empty calories. Research indicates that the degree of food processing has an effect on its consumer’s body weight. It has been known to cause health problems when consumed in excess. Another research has proven that heavily processed foods cause overeating and subsequent weight gain. Choose healthier options like whole wheat flour or healthy grains instead of refined flour.

4. Junk foods

Although junk food is delicious, it only has that taste due to the number of artificial ingredients added to it. Junk food contains large amounts of fats, sugar, salt and carbohydrates and negligible to no minerals and vitamins that cause weight gain. In addition, you tend to eat more junk food because even large amounts can keep you unsatiated. It leads to binge eating and becomes another cause of abnormal weight gain. Junk food uses artificial colour and flavouring and is known to increase cholesterol substantially. Cut out junk food from your diet to see a significant weight loss.

5. Chocolates and candies

Chocolates and candies are known to be packed with sugars and other sweetening agents. Excessive consumption of chocolates and candies can lead to increased blood sugar and diabetes in the long run. A healthier alternative is to consume pure dark chocolate, as it is known to not have sugars and is also significantly lower in calories. Consuming a small piece of dark chocolate a day has been known to be good for heart health.

6. Alcohol

The fallouts of alcohol consumption are exponentially high as proven by studies. One way alcohol negatively impacts your body is by increasing the risk of abdominal obesity. Beer, in particular, is filled with carbohydrates and is known to cause an increase in weight over time. Alcohol consumption causes greater hunger and less satiety further pushing one to make poor food choices. 

It further causes stress on the stomach and the intestines. This leads to a decrease in digestive secretions through the tract which is essential for healthy digestion. Alcohol intake of all levels can lead to impaired digestion and absorption of these nutrients. This can greatly affect the metabolism of organs that play a role in weight management. Interestingly, most people consume lots of snacks when they are drinking. Combining fatty and processed foods with alcohol can lead to a significant increase in weight.  Most people add some aerated or sugary beverage with their drink, which can unknowingly lead them to consume much more calories than needed. 

7. Breakfast cereals

Although most breakfast cereals have been advertised as a healthy and nutritious way to start the day, academic probes have proven that they are not as healthy as one may expect. These cereals undergo a multi-step manufacturing method and lose a majority of their nutritional value in the process. They are also filled with added sugars and artificial flavours to appeal to the masses, kids in particular. Foods that are advertised as ‘fat-free’ are also filled with artificial sweeteners to make up for the lost taste. Choose to eat healthy and fresh home-cooked food for breakfast to start your day on the right note.

Diet plan for weight loss

It is essential to follow a good diet plan to see significant results with weight loss. The foods mentioned above are a good indicator of what is to be eaten and what is to be avoided to see a change in your weight and health. The following 1200-calorie diet plan for weight loss with Indian foods is effective for weight loss for women. Men should ideally follow a 1400-calorie diet plan if they wish to lose weight. Learn more about the best Indian diet plan for weight loss here.

Summary

As with any weight loss diet, consistency is key. It is important to stay on track with any diet plan to see good results. Having two healthy meals in a day will not compensate for one unhealthy meal. One must eat healthy at all times to avoid gaining excess weight. Given above are some of the best foods to eat to lose weight. Following this meal plan will help you shed the extra weight and will keep you healthy. It is very important to exercise portion control with your diet. Any food, healthy or not, when in excess, will lead to weight gain. Use your stomach as your guide and eat until you are full. In addition to a healthy diet, try to maintain a healthy and active lifestyle.

Frequently Asked Questions (FAQs)

Q. What is the best food to eat to lose weight?

A: There is no single best food for weight loss. Eating a diet rich in nutrients and eating all food groups needed by the body to function well, will help in weight loss as well. Stay away from junk and processed foods which add fat and rob the body of other essential nutrients needed for weight loss.

Q. What should I eat to burn fat?

A: Focus on a balanced diet with complex carbohydrate-rich grains, legumes, vegetables and fruits along with protein-rich lean meats, dairy, pulses, nuts and seeds. Eating healthy fats like those found in fish, dairy, nuts and seeds will also help in getting rid of excess body fat.

Q. Do eggs burn fat?

A: Eggs can promote weight loss as well as fat loss if incorporated into a calorie-controlled diet and limiting the overall fat intake. Eggs contain protein which can promote fullness. Also, an egg has all the vital nutrients a body needs to function well and can boost metabolism. The omega-3 fat in eggs is known as good fat and helps in many body functions which can ultimately promote fat loss as well.

Q. What do I avoid eating in order to lose weight?

A: Avoid all junk, processed, refined foods along with highly fried and sugary foods. Avoid sugary drinks and colas which add to excess calories as well. Alcohol also has empty calories and needs to be avoided.

Q. Which fruit helps lose weight fast?

A: Fruits contain little to no fat, which is why they are the ideal addition to your weight loss diet. They are packed with high levels of vitamins, minerals, fibre and protein. Some easily available fruits that are great for losing weight are bananas, apples, avocado, berries, melons, papaya, kiwi etc.  Here are the 10 best fruits for weight loss and other related benefits. 

Q. Does rice make you fat?

A: It depends on the type of rice consumed. While white rice is processed and thus leads to weight gain, other varieties like brown rice or other wild rice have several benefits. They are whole grains that have both the bran and germ intact and thus are packed with fibre and various nutrients. Inversely, white rice is processed and correspondingly stripped of its nutrients. Furthermore, white rice is almost entirely composed of carbohydrates in the form of starches and glucose that also contribute to weight gain. 

Q. How can I get slim without exercise?

Start your meal with a bowl of salad or stir fry veggies. They are packed with essential nutrients and fibre which would make you. Take small quantities of food on your plate. The small quantities of any food do more good than any possible harm to our body by extracting the necessary nutrients from the item consumed. Remember to chew slowly and thoroughly. Additionally, take a smaller plate which gets full sooner and satisfies your hunger faster. Avoid having aerated drinks at all. 

Q. What drink helps burn fat?

A: There are many key beverages that help you reach your health goals. A few of them are green tea, black tea, black coffee and apple cider vinegar drinks.  When you take liquids regularly, it boosts your metabolism. Consuming these drinks can also help keep away the hunger pangs that make you binge on unhealthy junk food.

Q: How can I lose my stomach fat?

A: 3 easiest tips to lose your stomach fat fast and efficiently are

1. Getting enough sleep

Sleep deprivation can cause a hormonal imbalance in the body and lead to weight gain. It even causes binge eating.

2. Drink Enough Water
   Water metabolizes stored fat efficiently. Drinking water throughout the day gives you a feeling of being full and helps keep your appetite at bay. 
3. Never Skip Breakfast
   Breakfast is the most important meal, as it provides the essential energy to begin your day. Skipping breakfast messes with your metabolism, slowing down the fat-burning process. Eating a healthy breakfast during the day helps reduce cravings and prevents excessive hunger throughout the day. 

Q. How can I lose weight in 7 days at home?

This is a very subjective question and the answer depends entirely on how well you adhere to following those positive habits in the day. Moreover, it’s not about losing weight in 7 days but looking at how to keep the weight off for 7 months to a year or to 7 years and more. It’s about developing a positive lifestyle that will enable you to keep yourself fit and healthy for life. So, please avoid any shortcuts as they will lead to shortfalls. Work on improving things in the nutrition front and fitness front one step at a time to achieve health on a long-term basis.

Q. Is milk good for weight loss?

A: Yes. Milk has a good mix of fat, calcium and essential nutrients that provide energy to keep you active throughout the day. It boosts metabolism which catalyses weight loss faster and in a healthier way. Milk has a blend of good fats necessary for the body that lubricates bones and maintains a good muscle mass, making your body stronger from the core. Drinking a glass of milk helps you in countering dehydration and serves as a better alternative to sugary drinks.

Q. Do bananas increase weight?

A:  Bananas are rich in carbohydrates and calories, which help gain weight naturally. Bananas are fairly high in sugar, which can turn into body fat more quickly than other nutrients. However, bananas are rich in their fibre content and control the hunger hormones that make you feel full for longer. Their sweet taste and creamy texture may also help reduce unhealthy cravings. Thus bananas cannot be directly linked to weight gain or loss but are linked to various other factors like portion size, time of consumption and lifestyle pattern. 

Q. Is Potato good for weight loss?

A: No, potatoes are a great source of calories and proteins that may help people gain weight. A study proved that eating potatoes helped women increase weight over some time.

Q. How can I lose weight naturally?

A: Many small lifestyle and dietary changes can help one lose weight. Some of them are: Start your meal with a bowl of salad or stir fry veggies.They are packed with essential nutrients and fibre which would make you. Take small quantities of food on your plate. The small quantities of any food do more good than any possible harm to our body by extracting the necessary nutrients from the item consumed. Remember to chew slowly and thoroughly. Additionally, take a smaller plate which gets full sooner and satisfies your hunger faster. Avoid having aerated drinks at all. 

Q. What is the military diet?

A: Military diet is a special diet plan that claims to help one lose up to 5 kgs in a week. However, the military diet is highly controversial and is disparaged in the nutritional arena. We recommend you to follow a steady and gradual approach with positive lifestyle habits on a long-term basis that will help to achieve a reduction in overall body fat.

Q. What foods burn fat while you sleep?

A: Foods like Greek yoghurt, cherries, avocado, cottage cheese, banana, almonds etc. are perfect to have right before bed as they not only help you sleep faster and better but even burn body fat while you snooze. 

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Food plays a vital role in treating most health disorders. For example, thyroid malfunction comes with several issues like excessive weight gain and, in some cases, weight loss too. Lifestyle corrections and helpful weight loss tips with foods for the thyroid can help one control weight gain. It is also the other way round. However, dietary modifications and lifestyle changes need to go hand in hand with supervision from a doctor who knows your specific case history. 

About Thyroid

The thyroid is a small gland located on the front of your neck, below Adam’s apple. It secretes hormones— triiodothyronine (T3) and thyroxine (T4). An optimum amount of thyroid hormones control the release of energy. Therefore, a drop in thyroid hormones may cause lower energy levels. It makes you weak and exhausted. 

Thyroid and Its Types

The thyroid synthesises hormones that regulate the normal functioning of your body. When the synthesis is affected, it results in Thyroid disease. It is a collective term for a series of disorders resulting from impaired synthesis of thyroid hormones. There are two main types of thyroid disease. Both types result from other health issues which affect the thyroid. 

Types of Thyroid Diseases are:

1. Hypothyroidism

Hypothyroidism occurs when your thyroid secretes significantly less or insufficient thyroid hormone. It slows down your metabolic activities. It inhibits the release of energy resulting in fatigue. As a result, weight gain, hair loss, slow heart rate occurs. 

Disorders that can cause hypothyroidism include:

Thyroiditis is a swelling of your thyroid gland. Thyroiditis can lower the number of hormones your thyroid produces.

Hashimoto’s thyroiditis is an autoimmune disorder when your body cells themselves damage the thyroid. It is a genetic disorder.

Postpartum thyroiditis occurs after childbirth and is a rare condition and is temporary. It regresses in a few months post-childbirth. It happens due to hormonal imbalances during pregnancy.

Iodine deficiency affects a large segment of the population globally. It is an essential element for thyroid hormone synthesis. 

A non-functioning thyroid gland: It is a deformity present by birth. It is a severe disorder. If untreated, it may impair both physical and mental growth.

2. Hyperthyroidism

Hyperthyroidism is a condition that is caused due to an overly active thyroid gland that produces excessive amounts of thyroxine. It accelerates the body’s metabolism resulting in rapid weight loss, irregular heartbeat, sweating and irritability.

Disorders that can cause hyperthyroidism include:

Graves’ disease: It is an autoimmune disorder where your body’s immune system attacks the thyroid gland and speeds up various functions of your body. 

Hyperfunctioning thyroid nodules: This is an unusual growth of thyroid cells near the thyroid gland that causes muscle weakness, pain in the neck and even increases the chances of throat cancer. 

Thyroiditis: Inflammation and swelling of your thyroid gland generally caused after pregnancy. The inflammation leads to leakage of stored thyroid hormone into your bloodstream.

What Causes Weight Gain in Hypothyroidism? 

The thyroid hormones regulate your metabolic activities. When your thyroid synthesises less hormone, metabolism reduces. It interrupts the burning of calories and results in weight gain. The weight gain depends on the extent of hypothyroidism.

The weight gain in hypothyroidism is due to fat and fluid accumulation. Study shows that an underactive thyroid impairs kidney function. Subsequently, it prevents or delays the elimination of toxins and fluid. 

What Causes Weight Loss in Hyperthyroidism? 

Due to the abnormal levels of thyroid hormones, metabolic activities increase. That is, your body burns more calories even at rest. Thus weight loss occurs in hyperthyroidism. 

Weight Loss Tips for Thyroid Patients

Hypothyroidism is a disorder when your body fails to secrete the required levels of thyroid hormones. The thyroid regulates metabolic function primarily. Therefore, it may be challenging to lose weight for people with hypothyroidism. However, certain factors effectively help lose weight naturally. It includes a healthy, nutritious, well-balanced diet, controlled portion sizes, routine workout, and medications. Inadequate treatment may restrict your weight loss.

Foods for Weight Loss in Thyroid

Here are some best food categories and small changes that may help you lose weight.

1. High Fibre Diet

A high fibre diet leads to weight loss due to its significant benefits. It makes you fuller and satiated for a longer duration. Thus it prevents you from overeating or bingeing on unhealthy snacks.

Read more – 10 Foods that are Packed with Fibre

2. Small Frequent Meals

Smaller more frequent meals  that are healthy and nutritious help weight loss significantly. Replace large three meals with small meals throughout the day. This dietary pattern slows digestive function.

3. Complex Carbohydrates and Sugar

Complex or whole-grain carbohydrate foods contain vital nutrients. It includes vitamins, minerals, and fibre providing satiety and energy. Complex carbohydrates and natural sugars instead of refined products help. Complex carbohydrates in recommended  quantities do not lead to weight gain. Thus they are recommended for weight loss. Starchy vegetables and legumes are rich in complex carbohydrates and natural sugars. Refined sugars and products have no nutrients.

Additionally, a study states that replacing simple carbs with complex carbohydrates lowers the synthesis of cytokines. They are proteins that initiate inflammation in your body.

4. Anti-Inflammatory Foods

Inflammation is a significant issue with thyroid disorders. Hypothyroidism causes abnormal protein deposits in tissue, resulting in inflammation, joint pains, and restricted mobility. Inflammation causes weight gain. Joint aches and limited movements prevent you from exercising or workouts. As a result, weight gain becomes inevitable. 

Tomatoes, turmeric, ginger and leafy green vegetables have anti-inflammatory properties. For example, ginger is rich in potassium and magnesium. They help fight inflammation. Curcumin is a compound in turmeric with anti-inflammatory properties. Studies show that curcumin also prevents the accumulation of body fat.

Read more – Discussing Anti-Inflammatory Foods and Meal Plans

5. Optimum Calorie Intake

Your diet should be within the optimum calorie level specified by a nutritionist when you have thyroid disease. For example, a low-calorie diet may trigger a stress response that causes a drop in thyroid hormone T3 synthesis. This further causes body swelling or inflammation, which prevents weight loss.

6. Healthy Fats

Your body can balance the hormones with a balanced and nutritious diet. Healthy fat is the backbone of hormone synthesis. Omega three fatty acid-containing fish, flaxseeds, clarified whole butter eggs and likewise may be ideal. Moreover, it also helps to maintain good cholesterol levels. On the other hand, persistent hypothyroidism may imbalance your fat levels. An imbalance in fat levels leads to obesity or weight gain. It also initiates various diseases.

7. Iodine

This element is vital for the healthy functioning of the thyroid and stimulates the synthesis of thyroid hormones. Iodine deficiency is a major cause of thyroid disorder. Iodine helps prevent thyroid diseases that result in weight gain. Research states that iodine has potential benefits to aid weight loss in thyroid patients. For example, seafood, especially tuna, cod, and shrimps, are rich in iodine. Eggs, dairy products, iodised salt, and beans are other sources of iodine.

8. Foods Rich in Antioxidants

Antioxidants prevent radical cell injury, which initiates thyroid diseases, weight gain, obesity, diabetes, etc. Fruits and vegetables are rich in antioxidants. Apples, blueberries, cranberries and avocados are rich sources of antioxidants.

Some metallic toxins like mercury in your body may prevent iodine absorption. Iodine is essential for thyroid function. The antioxidants in apples, berries and other citrus fruits help to detoxify your body.

Read more – Antioxidant Foods that You Should Include in Your Diet

9. Protein-Rich Foods

A high protein diet contains selenium, especially fish and meats. A study found that selenium enhances the biomarkers of hypothyroidism.

Biomarkers are compounds that indicate the presence of certain diseases. Moreover, it helps to overcome muscle weakness due to hypothyroidism. They help strengthen your muscles and bones. Fish, legumes, eggs, and meat are protein-rich foods.

Read more – Protein Rich Food – Vegetarian Diet Plan, Benefits and Indian Recipes

10. Water

Water helps in the smooth functioning of your body in all aspects. Incidentally, it makes you feel fuller and curbs your appetite. The right amount also prevents water retention and improves digestion, and is essential to burn off calories. All these contribute to weight loss. 

Weight Loss in Thyroid: Foods to Avoid 

Hypothyroidism may be challenging to manage due to various reasons. For instance, the food you eat can interfere with your thyroid medication. Some nutrients help with the smooth functioning of the thyroid. However, some nutrients inhibit the absorption of thyroid medications. Moreover, it is better to avoid inflammatory foods when targeting weight loss. Eliminating them from our diet promotes healthy weight loss. Here are a few foods that need to be avoided or limited during the treatment.

Soy and Tofu Products

Isoflavone is a compound in soy that may cause a potential negative impact on your thyroid. Some researchers believe that too much soy may increase a person’s risk for hypothyroidism. In addition, a study states that soy interferes with your ability to absorb thyroid medication.

Gluten

People with hypothyroidism should limit their gluten consumption. Gluten is a protein present in certain processed and refined food grains like wheat, barley, rye, etc.

Gluten inhibits the absorption of thyroid medications. Moreover, gluten may worsen the symptoms in people with coeliac diseases or Irritable Bowel Syndrome. Abdominal disorders are common symptoms of hypothyroidism. Study shows that a gluten-free diet has shown positive effects on thyroid treatment.

If you include gluten in your diet, ensure whole-grain varieties. The dense fibre and nutrients may help to minimise the symptoms. 

Fried and Fatty Foods

Unhealthy fats are abundant in fried and fatty foods. They disrupt the absorption of thyroid medications. Moreover, fats may also limit the synthesis of thyroid hormones. Additionally, certain high-fat foods are known to trigger weight gain and obesity. Therefore, avoid fried foods, mayonnaise, margarine and other fat laden  foods.

Herbs

Lemon balm and bugleweed are the main herbs that interact with thyroid hormones and medications. It may also suppress the synthesis of thyroid hormones. As a result, it further slows down metabolism.

Cruciferous Vegetables

Cruciferous vegetables are a collective term for a specific group of vegetables. It includes broccoli, cauliflower, cabbage and kale. Though they are dense in fibre, they may interfere with the synthesis of thyroid hormones, triggering hypothyroidism. It also interrupts the iodine absorption by the thyroid. Iodine is essential for thyroid function. 

Coffee

Intake of caffeine can block thyroid hormone drug absorption. Studies show that those taking their thyroid drugs with coffee had abnormal thyroid levels. Therefore it is advisable to avoid coffee until you recover.

Alcohol

According to a study, alcohol consumption affects thyroid hormone levels and synthesis. As a result, alcohol suppresses your body to use thyroid hormones efficiently. Subsequently, it impacts metabolism, including weight gain. Therefore, it is better to cut out alcohol entirely if you suffer from thyroid diseases.

Sugary Foods

Sugar has excess calories and lacks nutrients. A study shows that sugar results in obesity and inflammation. Inflammation leads to weight gain. Therefore it is recommended to avoid sugary  foods as much as possible.

Exercise and Physical Activity for Weight Loss

Exercises and workouts benefit everyone in general. However, it is specifically essential for thyroid cases. It is effective with a healthy diet to enhance weight loss. Exercise burns calories and helps to shed weight. Moreover, exercise stimulates the synthesis of endorphins. They are hormones with antidepressant properties. It also boosts your mood and prevents anxiety. An underactive thyroid may cause anxiety, depression and mood swings.

Pain and swelling in your joints and muscles are common in thyroid diseases. Therefore low-impact exercise may be recommended. It avoids pressure on the joints. Low impact exercises include walking, swimming and water aerobics. Study shows brisk walking helps burn your calories. A daily routine of half an hour of brisk walking may burn around 150 calories daily. Check with your doctor before you begin any workout regimen. 

Other Tips for Weight Loss in Thyroid

Apart from diet and exercise, you may try these tips to expedite weight loss. These include:

1. Time-Restricted Eating

Time-restricted or intermittent fasting may help weight loss. Studies show that time-restricted eating is an effective way to lose weight. However, it would help if you chose a particular duration for eating. The intermittent eating should end at least 2-3 hours before bedtime. There should be a gap of 12-16 hours between your last and first meal.

If you have any other health concerns, you may consult your doctor before trying intermittent fasting.

2. Stress Management Technique

A study states that stress induces hypothyroidism. During stress, the cortisol hormone releases into your bloodstream. In turn, this stress hormone can inhibit the synthesis of Thyroid-stimulating hormones (TSH). Relieving anxiety may normalise your hormones and metabolism. In addition, meditation and breathing techniques help alleviate your stress levels. 

Here are some practical ways to relieve stress. 

Sleep is another stress reliever. Study shows 8 hours of uninterrupted sleep is an effective way to relieve stress. 

Sleep 

Insufficient sleep induces stress. Stress enhances cortisol levels, which, in turn, suppresses your thyroid hormones resulting in weight gain. A Study shows sufficient sleep has helped healthy weight loss in overweight individuals.

Exercise Regularly 

Exercise helps to prevent thyroid diseases. It is also effective to relieve stress. A regular well-scheduled exercise regime helps to lower stress, anxiety and depression. It also boosts your energy levels. Additionally, it helps maintain a healthy weight.

Medications

The diet and exercises are never a replacement for your thyroid medications. However, they may accelerate weight loss due to hypothyroidism. Additionally, it also helps to reduce the symptoms of thyroid diseases. Therefore a strict adherence to your medications is highly recommended.

Risk Factors of Weight Gain in Thyroid

Weight gain causes multiple disorders. When combined with hypothyroidism, it isn’t easy to lose weight. Thyroid disorders themselves imbalance various systems of your body that results in risk factors which include:

Diabetes

About 8 out of 10 diabetic people are overweight or obese. Diabetes is the abnormal blood glucose or sugar level in your body. High blood sugar may also cause heart disease, stroke, and other health disorders. 

High Blood Pressure

Hypertension is when blood circulates along blood vessels with an abnormal force. Obesity or being overweight exerts pressure on the heart and causes high blood pressure. High Blood pressure also causes heart attack, stroke, and kidney diseases, leading to fatal consequences.

Metabolic Syndrome

Metabolic syndrome is a collective term for a series of disorders or conditions. These conditions include abnormally high blood pressure, glucose, triglyceride or bad cholesterol. In addition, low levels of HDL or good cholesterol and excess deposits of fat around your waist are part of metabolic syndrome.

These conditions may increase the chances of life-threatening diseases like cardiac disease, Diabetes, and Stroke. 

Osteoarthritis

Osteoarthritis is a bone disorder that causes pain, swelling, and restricted movements in joints. Obesity and weight gain exert pressure on joints. In addition, it increases your chance of osteoarthritis and makes your bones fragile. Finally, it makes you susceptible to injury and prone to fracture.

Moreover, high levels of thyroid hormones stimulate the action of bone-resorbing cells and cause bone loss. This repeated process of abnormal bone loss over time causes osteoporosis. In addition, hypothyroidism slows down your bone’s metabolism, thus affecting bone health.

Kidney Disease

Obesity raises renal blood pressure. Blood pressure in the blood vessels of the kidneys is called renal blood pressure. Renal pressure prevents the elimination of toxins and salts from your body. It also results in water retention. Physical compression of the kidneys occurs due to the fat layer deposits in the abdomen. It happens due to abnormal abdomen weight or visceral obesity and increases the risk of kidney disease.

Pregnancy Problems

A woman with a thyroid may have hormonal imbalances. As a result, it can create fertility issues that prevent one from conceiving. In addition, overweight pregnant ladies have a greater chance of diabetes and hypertension. Hypertension in pregnancy can also result in preterm childbirth.

Preventive Measures to Avoid Weight Gain in Thyroid

A well balanced and nutritious diet helps. It includes fruits, vegetables, and lean meats. They are high in fibre, low calories and healthy fat, respectively. Regular workouts and exercises enhance your metabolism. It also burns fats and calories and reduces body weight. However, always take the thyroid drugs as prescribed.

Some thyroid-related drugs prompt weight gain. You may check with your doctor to rule out such adverse effects. In addition, a complete and uninterrupted sleep for 8 hours regularly helps to prevent obesity.

Suppose you experience any symptoms like fatigue, sleeplessness or sudden weight gain. In that case, you may want to examine yourself to rule out thyroid issues with this simple test. First, however, consult your doctor for a proper diagnosis.

1. Stand before a mirror.
2. Concentrate on the lower front of your neck, just below the voice box (larynx) and collar bones. It is the exact location of your thyroid. 
3. Tip your head backwards 
4. Drink water 
5. Observe any protrusions in this region when you swallow. If you find any, consult your doctor. It may be thyroid enlargement.

Conclusion

Weight loss is often challenging for many. However, individuals with thyroid problems find it all the more challenging. When the thyroid functions normally, the body responds to dieting and workouts. However, in the case of thyroid malfunction, the synthesis of hormones is impacted.

Hypothyroidism slows down metabolism, which impacts overall health. Consequently, weight gain happens, which is a symptom of hypothyroidism. In addition, weight gain increases the risk of various diseases. Nonetheless, medications and a nutritious diet, workout, and lifestyle modifications effectively help lose weight.

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Frequently Asked Questions (FAQs)

Q. Can walking reduce thyroid?

A. No, walking does not reduce thyroid or reverse the condition. However, walking helps to reduce the symptoms of thyroid diseases. In addition, walking helps to reduce excess weight, which is associated with the thyroid.

Q. Which fruit is good for the thyroid?

A. Apples, avocados, blueberries are suitable for the thyroid, and they are a rich source of antioxidants. They help prevent and reduce the symptoms of thyroid. They also help in the detoxification of your body. 

Q. How do I balance my thyroid?

A healthy and balanced diet including healthy fat, dietary fibres, low sugar helps. Avoid gluten, caffeine, and cruciferous vegetables. Regular exercise along with medications helps to balance your thyroid.

Q. Does ginger affect my thyroid function?

A. Yes, ginger helps fight inflammation which is a major cause of thyroid. Also, ginger is rich in potassium and magnesium. They have anti-inflammatory properties. Inflammation results in weight gain in hypothyroidism.

Q. What herbs should I avoid in hypothyroidism?

A. Avoid bugleweed and lemon balm in hypothyroidism as they interrupt the action of thyroid hormones and medicines. It also suppresses hormone synthesis. 

Q. Is fasting required for thyroid tests?

A. No fasting is not necessary before a thyroid function test. However, fasting may impact Thyroid-stimulating hormone levels. Fasting results in higher TSH levels compared to a non-fasting report.

Q. Can a thyroid woman get pregnant?

A. Indeed, a woman with thyroid issues can get pregnant. However, thyroid abnormalities may result in hormonal imbalances, impact the reproductive system, and make pregnancy challenging. 

Q. Does thyroid cause hair loss?

A. Yes, thyroid issues may cause loss of hair. In extreme cases, your hair may appear sparse. However, hair growth is possible after recovery from a thyroid disorder.

Q. How can I check my thyroid at home?

A. Hold the mirror in your hand, focusing on the lower front area of your neck just below the larynx or voice box. Drink water while concentrating on this region. Watch for any bulge while swallowing. Protrusion or bulging may indicate thyroid enlargement.

Q. Can thyroid cause weak legs?

A. Yes, the thyroid may cause weak legs, a common symptom. It may be around hips too. Muscle stiffness cramps are other symptoms.

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Have you ever thought that weight loss gets harder as you age? This narrative has been perpetuated by diet culture for decades and can be a really defeating thought if you believe it.

New research suggests that our metabolism is unaffected by aging from 20 to 60 years old. Even then, metabolism only decreases by less than one percent a year after the age of 60. This is good news!

We have so much more control of our metabolism than we have been led to believe.

So, why does weight loss feel harder as we age? We often are busier, have more stress, and are deeply ingrained in our lifestyle habits. Quite simply, forming new habits becomes more challenging for many as we age.

There are a few key nutrients that are important to keep our metabolism running efficiently, making weight loss easier. Choosing foods that are rich in protein, vitamin D, and calcium will also work to build muscle mass, keep energy stable, and prevent bone loss.

What foods contain these nutrients working in our favor for weight loss after 40? Let’s dive in! Read on, and for more, don’t miss The #1 Best Protein to Eat for Your Heart, Says Dietitian.

This heart-healthy fish is rich in protein and omega-3 fats. Choosing a protein source at each meal helps keep you feeling full longer and thus may impact how many total calories you consume throughout the day.

We took the guesswork out of meal prep for you with this roundup of the Best Healthy Salmon Recipes for Weight Loss.

Aside from their protein content, eggs are packed with other powerhouse nutrients like vitamin D, choline, and iron!6254a4d1642c605c54bf1cab17d50f1e

While eggs have long been debated, the Framingham Heart Study, one of the largest cardiovascular-diet studies, concluded that differences in egg consumption were not related to elevated cholesterol levels or incidence of heart disease.

Most doctors feel safe recommending at least one egg a day, so if you feel hesitant, you might consider starting there.

RELATED: 4 Surprising Effects of Eating Egg Yolks

Greek yogurt packs a high-protein punch. Compared to other yogurts, Greek yogurt offers nearly double the protein per serving. One cup of Greek yogurt offers a whopping 17 grams of protein!

Pair your Greek yogurt with berries, granola, and a sprinkle of cinnamon for a balanced breakfast or snack that is designed to keep you full longer.

Edamame has been referred to as a superfood—and for good reason! This nutrition powerhouse is packed with protein, fiber, and a nutrient called phytoestrogen.

Phytoestrogens have been associated with mimicking the effect of natural estrogen in the body. This might pose a benefit for women in menopause who have decreased levels of estrogen in their body.

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Dark Chocolate. Yes, here’s another reason to consume some delicious chocolate! Dark chocolate contains flavonoids (a group of antioxidants) which may help protect the brain. I’d recommend choosing a brand with 70% or great cocoa content. Chocolate paired with some fruit makes for the perfect night time snack. 

Beets. Beets contain nitrates which convert to nitric oxide in the body. This promotes increased blood flow to the brain supporting optimal brain function. Dark red veggies, like beets, are also potent sources of antioxidants. You can throw beets into a salad or drink concentrated beetroot juice for even more nutritional benefits. 

Coffee. If coffee is the highlight of your morning, you aren’t alone and here’s another reason to drink it! Coffee contains antioxidants which reduce inflammation and caffeine which keep your brain alert. Coffee also may boost your feel good hormone, dopamine. 

While many things impact brain health and function that aren’t in our control, adding in these foods is a great way to boost your alertness, mood and memory. Comment below your favorite way to have these brain foods!

If you want more information about how to consume nutrients to optimize your health check out my book Eat Your Vitamins today!

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