Certain foods can help a person burn fat and lose weight. However, it is important to remember that fat-burning foods must be part of a healthful diet overall. Also, a person must engage in regular physical activity to burn fat and lose weight. People should buy nutrient-dense foods if they are trying to lose weight. Foods that provide protein and fiber could be especially helpful for weight management. Though the right foods may help, physical activity is essential for losing weight and keeping the pounds off. It is important to check with a doctor before starting any physical activity program.
Studies say, involving overweight and obese women compared a weight loss diet supplemented with 50 grams (g) of almonds a day with a weight loss diet that did not include nuts. After 3 months, women in the almond group lost significantly more weight than women in the nut-free group.
Women in the almond group also had much greater reductions in their waist size, body mass index (BMI), total cholesterol triglycerides, and blood sugar.
Nuts contain protein and fiber, which may help explain their influence on body weight. They also contain heart-healthy fats and other beneficial nutrients. While nuts can be included as part of a healthful diet, moderation is still essential since they are an energy-dense food.
Starting the day with a bowl of oatmeal could also result in a lower number on the scales. A study involving 47 adults looked at differences in appetite, fullness, and next meal intake after participants ate oatmeal, as opposed to oat-based ready-to-eat breakfast cereal. After eating oatmeal, participants felt significantly fuller and less hungry than after eating the cereal. Also, their calorie intake at lunch was lower after eating oatmeal than after eating breakfast cereal. While both breakfasts contained the same amount of calories the oatmeal provided more protein, more fiber, and less sugar than the cereal.
The authors concluded that the difference in fiber, specifically a type of soluble fiber called beta-glucan, was probably responsible for the results.
Eggs are a popular food, particularly for breakfasts, that may help promote weight loss. In a small study of 21 men, researchers compared the effects of eating eggs or eating a bagel for breakfast on food intake, hunger, and satisfaction. They also looked at levels of blood sugar, insulin, and ghrelin, which is also known as the hunger hormone. They found that men who had eaten the egg breakfast ate significantly less at their next meal, and in the following 24 hours, than those who had eaten the bagel breakfast. Those who had eaten the eggs also reported feeling less hungry and more satisfied 3 hours after breakfast than those who had eaten the bagel.
Avoid Processed Foods
processed foods are usually high in added sugars, added fats, and calories. What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods.
Limit Your Intake of Added Sugar
Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes, and cancer. On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods. So you may be consuming a lot of sugar without even realizing it.
There is actually truth to the claim that drinking water can help with weight loss. Drinking 0.5 liters of water may increase the calories you burn by 24–30% for an hour afterward. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people. Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.
Drink (Unsweetened) Green Tea
Green tea is a natural beverage that is loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight loss. Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat.