What foods kick start weight loss?

You can include a lean protein source (like salmon, chicken breast, or lentils) and a healthy fat (such as avocado, nuts, or seeds) for dinner. ... Fill Your Meals With Vegetables Extra-virgin olive oil. Italian seasoning. Turmeric. Black pepper. A handful or two of chopped veggies (e.g., spinach, tomatoes)

health.com - 4 Ways to Help Kickstart Your Weight Loss - Health

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Every weight loss journey is an individual one. Because there is a lot of information available for beginning on the path to weight loss, it can be hard to figure out how to get going. Still, there are ways to ease yourself into losing weight like changing what and how you eat and getting better sleep. Here’s more about what you can do to begin your weight loss journey.

Fill Your Meals With Vegetables

Eating more vegetables can help you start losing weight. Veggies are rich in nutrients, like magnesium (which is good for bone health) and vitamin A (which is good for your immune system and eyesight). They are also low in calories but high in both fiber and water. By making them the main staple in your meal, you'll eat fewer calories without giving up nutrition, and you'll still feel full. Also, the amount of vegetables you need to eat will be based on factors like your age or how active you are. A good place to start would be to have at least one to two cups (a cup is the size of a tennis ball) at each meal—even breakfast.

For breakfast, you could scramble a few eggs with the following:

Extra-virgin olive oil

Italian seasoning

Turmeric

Black pepper

A handful or two of chopped veggies (e.g., spinach, tomatoes)

You can also enjoy this scramble with a side of fresh fruit.

At lunch, choose a salad instead of a sandwich or wrap. You could also include ingredients on your sandwich or in your wrap like lettuce or tomato. Add vegetables to grain dishes at dinnertime, such as quinoa with roasted vegetables or whole grain pasta with sautéed broccoli. Or, spiralize, chop, or shred vegetables to create fun alternatives like zoodles with pesto or tomato sauce. Cauliflower rice is another option to consider. You can take four cups of cauliflower florets and chop them using the pulse feature on a food processor until the florets look like grains of rice. To complete your meal and make sure you're getting essential macronutrients, include a lean protein source (such as salmon, chicken breast, or lentils) and a healthy fat (like avocado, nuts, or seeds) to grain or pasta meals.

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What Are Healthy Fats? Healthy fats consist of unsaturated fats that are in foods from plants and animals. There are both monounsaturated and polyunsaturated fats. These healthy fats can help: Lower bad cholesterol (LDL), which is good for heart health

Protect against dry eyes

Reduce inflammation

Begin Choosing Healthier Drinks

Drinking more of the right liquids can lead to weight loss too. A review published in May 2022 found that decreased body weight, body mass index (BMI), and body fat percentage were related to drinking low- and zero-calorie sweetened beverages instead of sugar-sweetened beverages. Water is also a great choice because it has more benefits than just helping you manage your weight. Drinking water keeps you hydrated, protects your spinal cord, and helps your body get rid of waste. You can still drink coffee in the morning but make sure you include water too. If you don't love the taste of water, add flavor by using:

Fresh mint

Basil

Ginger root

Mashed berries

Squeezed lemon, lime, or orange

Consider experimenting with teas as well. Many kinds of tea, like green tea, are rich in antioxidants. Of note, people can lose water from the body in many ways like sweating more if they're very active; being sick with a fever; or living at higher altitudes or in extreme temperatures. Those and other factors (e.g., age, sex) determine if a person should consume more or less water daily—meaning that everyone will not have the same water needs every day.

Mindful Snacking During Weight Loss

Snacking is a great way to increase nutrition and energy between meals when you are hungry. Aim to choose snacks that contain fiber, fat, and protein. These types of snacks will keep you satisfied and provide important nutrients.

Snacks you might consider trying include:

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Nuts or seeds along with fruit

A cup of raw veggies with hummus or roasted chickpeas

String cheese or yogurt

Air-popped popcorn

Manage How You Eat by Working On Your Sleep

Chronic insufficient sleep can increase the risk of diseases, such as type 2 diabetes and heart disease. Another issue associated with less sleep is weight gain. According to a 2019 study, participants who slept for shorter periods of time experienced increases in hunger, food cravings, food reward, and food intake the next day. What Is Food Reward? Food reward concerns how a person measures the short-term value of food (e.g., if they like or dislike it) while they eat it. Also, the researchers of a 2022 review found that worse sleeping patterns were related to increased snacking on high-carb and high-fat foods. They also found that successful weight loss was tied to better sleep and longer sleep. Aim to get the amount of quality sleep you need—at least seven hours for adults. Engaging in good sleep hygiene, like going to sleep at the same time every night and limiting time spent looking at screens, can help you get quality sleep as well.

A Quick Review

It can be hard to get started when you want to lose weight. Fortunately, there are a few things you can do that can help, such as adding more vegetables to your diet and drinking healthier drinks. Practicing good snacking and sleeping habits can be beneficial for weight loss efforts, too. If you find that you’re still having trouble kickstarting your weight loss, a registered dietitian can offer guidance and insight on other ways that can help you lose weight.

health.com - 4 Ways to Help Kickstart Your Weight Loss - Health

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