What exactly is Weight Loss?
Weight loss means a reduction of body mass, as a result of loss of fluid, lean mass, or body fat. Weight loss can occur intentionally as well as unintentionally. Intentional weight loss is often termed as “Slimming”. Unintentional weight loss occurs as a result of malnutrition, malnourishment, or any disease.
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How to Achieve Weight Loss?
Losing weight is not an easy procedure. Not everyone can lose weight easily. Some people can lose weight without any high effort, while some people put in extra effort, but still are unable to lose weight easily.
Losing weight is not a difficult task. It requires discipline and patience. Disciplined exercise and diet is the most important thing for losing of weight. When there is discipline and consistency in diet and exercise, weight loss can be achieved easily.
Most people focus on exercising more to lose weight. However, weight loss can also be achieved with a proper diet and less exercise, sometimes even; zero workouts are also not a bad option. The most important thing in losing weight is a proper and regular diet.
Weight loss can be achieved by the following:-
1. Having balanced meals
A balanced meal includes all food groups included in a diet. A balanced diet provides all the necessary ingredients which are helpful for our body and its overall growth.
2. Avoiding packaged and processed foods
The most important thing to do when you want to lose weight is to avoid eating packaged and processed food. Packaged food or processed food contains high contents of fat which is harmful to our body if taken in excess. To lose weight, avoiding packaged food is a good option.
3. High fiber
Fiber-rich food is very helpful in weight loss. Fiber takes take to digest and because of which our body won’t need much food for a long time, which leads to weight loss without any side effects on the body.
4. Proper sleep
Proper sleep is most necessary for the body to function well. If we don’t take a good amount of sleep, then our body won’t be able to work properly. Taking a good amount of sleep (which is roughly around 7 to 8 hours per day) helps the body to digest the food and also to work properly.
5. Proper workout
Workout is as necessary for the body as is food. Our body is machinery and for our body to work smoothly, the workout is also as necessary as food.
High Fiber food for Weight Loss
High-fiber foods help achieve weight loss. Food that contains a high amount of fiber helps us to feel full which in turn supports our digestive system. High fiber food slows down the digestion of our body and keeps us satisfied for a longer period which is helpful in weight loss.
The stomach remains undigested, due to fiber-rich food, which ends up in the colon, where it feeds friendly gut bacteria, which leads to various health benefits.
Foods which contain high fiber have various health benefits but, if taken in larger quantity, it leads to some adverse effects; common one includes bloating and gas. While increasing the amount of fiber-rich food in your diet, it is advised to drink plenty of water as it helps to keep these symptoms away.
Given below is a list of high fiber foods which helps in weight loss:-
Beans are easy to cook and are rich in fiber. They are also a source of protein. Beans can be taken in the form of soups, salads, or stews.
Broccoli is a kind of cruciferous vegetable. It is the best source of fiber among all the vegetables and has the highest fiber content. It also contains Vitamin C, Vitamin B, and Vitamin K, potassium, iron, folate, and manganese. It also contains antioxidants and some cancer-fighting nutrients.
Broccoli is also rich in protein. Studies reveal that broccoli can positively support the bacteria in the gut.
Raspberries are highly nutritious loaded with Vitamin C, manganese and are strong in flavor.
Blackberries are dark-hued berries that are also a good source of fiber. Blackberries are also a rich source of Vitamin C, Vitamin K, and Vitamin A and also contain a high level of antioxidants such as anthocyanins.
Strawberries are eaten fresh and are delicious and healthy. Strawberries come under the category of most nutrient-dense fruits which contain lots of Vitamin C, manganese, and other powerful antioxidants.
Avocados are known for their rich content of healthy fats but are also a good source of fiber. The specialty of avocados is that they pretty much go with everything, like toast, sandwiches, salads, eggs, entrees. They are also a high source of carbs, Vitamin C, magnesium, Vitamin E, potassium, and various B Vitamins.
5. Navy Beans
Navy beans are the best source of fiber and are the most popular high-fiber food. When navy beans are added to soup, they help in improving the health of a person. Navy beans also reduce the risk of breast cancer.
Navy beans are also known as haricot beans and are a good source of fiber, B Vitamins, and minerals.
6. Whole grain
Various sources of whole grains include:-
- Brown rice
- Whole-wheat bread
- Whole-wheat pasta
Apples are a rich source of fiber and are best used in salads. Apple is considered to be one of the healthiest foods for women.
8. Dried fruits
Dried fruits are a good source of fiber. Dried fruits are recommended to people suffering from constipation. Some of the sources of dried fruits are:-
Potatoes are a good source of fiber, be it sweet potatoes, purple potatoes, red potatoes, or plain old white potatoes. Potatoes are highly beneficial when they are not fried.
Sweet potato is a type of potato which is sweet in taste and contains beta carotene, B Vitamins, and other minerals.
It is a well-known fact that nuts are a great source of protein and healthy fats. However, nuts are also a good source of fiber. For better results, raw or dry-roasted nuts are preferred over pre-packaged nuts.
11. Chia Seeds
Chia seeds are tiny seeds and are black in color. They are very popular in the natural health community. Apart from being a good source of fiber, they are also a good source of magnesium, calcium, and phosphorus.
12. Split Peas
Split peas look very similar to green peas, but are very different from them. They are made from drying, splitting, and peeling peas.
Pear is a very popular food, which is both nutritious and tasty. Among foods, it is one of the best fiber sources.
Pears contain low calorie and high water and lots of fiber, making them weight-loss-friendly food.
Bananas are a source of many nutrients, like Vitamin C, Vitamin B6, potassium, and fiber. A green banana contains resistance starch (indigestible carbohydrate that functions like fiber).
Carrot is a kind of root vegetable which is crunchy, tasty, and contains high nutrition. They are high in Vitamin K, magnesium, beta carotene (an antioxidant that turns into Vitamin A in the body), and Vitamin B6.
Beets are also known as beetroot which is a root vegetable and contains a high amount of folate, copper, iron, potassium, and manganese. Beets help in blood pressure regulation and exercise performance.
17. Brussels Sprouts
Brussels sprout is related to broccoli and is a cruciferous vegetable. They are high in Vitamin K, folate, potassium, and cancer-fighting antioxidants.
Lentils are high in protein and are loaded with many nutrients. They are cheap and the most nutritious food.
19. Kidney Beans
Kidney beans contain a very high amount of fiber and are a very popular legume. They have loaded with plant-based protein.
Chickpea is another type of legume that contains minerals and proteins.
Chickpeas should not be used in excess as they will increase calorie intake.
21. Dark Chocolate and Cocoa Powder
Dark chocolate is one of the most delicious foods and is surprisingly rich in nutrients. Dark chocolates are one of the most antioxidant and nutrient-rich foods on the planet. However, dark chocolate with added sugar should be avoided.
Cocoa powder is also a rich source of fiber when it is added with some protein shake. When added with a protein shake, it kicks our craving without adding any extra sugar.
22. Green Peas
Green peas are a good source of fiber and also contain a good amount of protein. Green peas are low in fat and are high in protein.
23. Acorn Squash
Acorn squash is a wintery squash that is subtle and has a sweet taste and also contains satiating fiber. Acorn squash is also a good source of Vitamin C.
24. Black Beans
Black beans are good for the heart. Black bean lowers the bad cholesterol and also fights against heart disease. Black beans are high in protein and fiber.
25. Butternut Squash
Butternut squash is another wintery squash that is packed with fiber and is good for the digestive system and for maintaining cholesterol.
26. Pomegranate Seeds
Pomegranate is packed with fiber and is a gut-friendly nutrient. Pomegranate seeds also help in the shrinking of fat cells.
27. Whole Grain Pasta
Not all pasta is bad for health. Whole grain pasta is high in fiber and is very healthy as compared to regular plates of pasta.