17 Foods That Boost Weight Loss

When you first start a new weight loss plan, it can be easy to assume that all you really need to do to get your dream figure is to exercise. However, the food you eat can make or break you. It does not matter how often you are going to the gym if you are having a burger every day. Fortunately, there are many delicious foods that will help you shed the pounds in no time. You can also visit Authority Health for more great tips to help you get your dream body.

  • Avocados

These are one of the best foods to eat when you want to lose weight. They are high in vitamins K, B5, B6, C, folate and potassium. Additionally, they are high in fat and fiber, which keeps you feeling fuller for longer.

  • Broccoli

This green vegetable is incredibly high in fiber, which improves digestion and keeps you feeling full. However, you should take care when cooking broccoli as the useful antioxidants can easily be destroyed by overcooking.

  • Nuts

Nuts are packed with healthy fats and omega 3’s, which have major health benefits. They also have fiber and antioxidants. Nuts have been proven to promote weight loss, when eaten in moderation.

  • Oats

This grain contains a variety of important vitamins, minerals and antioxidants that improve your health. Additionally, they are high in fiber so they keep you feeling full without adding more calories.

  • Apples

There is a good reason why the saying an apple a day keeps the doctor away. Apples are high in antioxidants, fiber and vitamin C.

  • Leafy Greens

Vegetables like lettuce, spinach, chard and kale are excellent weight busting ingredients. They are filled with iron, beta-carotene, calcium, vitamins C, K, B, and folate. They are also low in calories so you can eat larger amounts that fill you up more effectively.

  • Sweet Potatoes

This tuberous vegetable is high in beta carotene, a pigment that helps your body to convert vitamin A into its usable form. They are great due to their sweet taste and when you add cinnamon, it makes an excellent dessert.

  • Watermelon

Watermelon is loaded with vitamin C. It is low in calories and because of the amount of water and fiber it contains, it aids in digestion. Watermelon also contains the amino acid L-Citrulline, and can help reduce muscle soreness.

  • Salmon

This fatty fish is rich in Omega 3, which is a fatty acid that improves your heart health. Eating salmon is a great way to reduce your appetite and boost your metabolism.

  • Brown Rice

This grain has a low glycemic index; this means that it does not cause the levels of insulin in your blood to spike. Additionally it is full of fiber, vitamins, minerals and antioxidants.

  • Peppers

These vegetables contain capsaicin that helps to boost the metabolism. It works by causing the body to heat up and allows calories to be burned.

  • Quinoa

Quinoa has all nine of the essential amino acids, which contribute to healthy muscles. It also has tons of fiber and antioxidants. A serving of quinoa will keep you feeling full longer and keep you from overeating.

  • Berries

Berries are low in sugar and calories, and packed with antioxidants and fiber. Raspberries contain ketones, which help the body metabolize foods more effectively. Blueberries help you lose weight because they are incredibly high in antioxidants and strawberries can help lower blood sugar.

  • Lean Meats

Lean meats like fish and chicken are possibly the best source of protein because they can help you build more muscle and it does not leave you hungry and searching for food when you finish a portion.

  • Yoghurt

This dairy product provides a wide variety of benefits for the people who eat it. It helps digestion because it contains probiotics. Additionally, they contain high levels of proteins and calcium.

  • Lemons

Eating many lemons will help your body release any stored water. They are also high in vitamin C and Potassium that help to boost your metabolism.

  • Legumes

Pulses like beans and lentils are great for weight loss because they are high in fiber and keep you feeling fuller for longer. You will also consume fewer calories than you would if you ate carbs or even some meats.

DryJuly Challenge 2018

The Kiss Fitness exercise challenge for July is not actually an exercise, however it is an exercise in self control and discipline when it comes to our favorite tipple, it is off course #DRYJULY. You might have heard or even taken part in the popular Dry January challenge. This challenge however is much harder, it’s takes place over a part of summer where there are numerous occasions where we might want to drink, at weddings, parties, bbq’s or a lazy Sunday afternoons. This is what makes it such a challenge. Join us this July for Dry July, you’ll reduce your calorie intake and might even lose weight.

Ditch The Booze and Lose Weight! Are you In

Drinking enough water everyday and limiting other drinks is one of the most fundamental things we can do for weight management and staying healthy. It’s important to consume enough water to maintain a healthy water balance, your water input must equal your water output. I guess this is much like accounting, if the in’s and out’s don’t balance, there is something wrong. So as well as keeping DRY for July, we want you to stay hydrated, preferably with water, not cordial and defiantly not juice.

Take the plunge and stay DRY this July

Sign up to our challenge email and we will send you motivational updates throughout the month and you can join in our future exercise challenges. Follow us on facebook where we post daily tips and inspiration for this challenge. Tweet us @KissFitnessUK and let us know how you are getting on. We also have an exercise challenge facebook group you can join. 

Sign me Up

Staying Hydrated

Most people are dehydrated nearly all the time, due to habit or lifestyle we often don’t intake as much fluid as we need, although we extract some of our fluid requirement through the food we eat (about 30%) we are still normally in a negative calorie balance by the end of the day. If you feel thirsty during the day, your body has triggered the stimulus to encourage you to drink, a sign that you’ve not had enough fluid. Just because you are not thirsty, does not mean you shouldn’t drink and hydrate. The thirst sensor is a warning signal, just like the water warning light on your car. If you drink enough during the day your body won’t need to stimulate you to drink, a healthy balance is achieved with fluid loss equal to fluid intake.

You need roughly 1 litre of water for every 1000 calories of expenditure, that’s about 2.5 litres for most people.

Reducing Calories

All drinks other than water will contain additional calories, additional to your requirement. We get out calorie requirement through the food we eat. Calories within drinks rarely have any nutritional value. Limiting additional drinks consumption can have a positive effect on your calorie balance.
 
The biggest contributor to additional calories in drinks is alcohol, alcohol contains many unnecessary calories. Breaking habit will help to reduce alcohol consumption, sure we all like a drink sometimes but most of the occasions we drink are due to habit. This includes statements and beliefs such as, “it’s Friday, I’ll have a drink” “it’s the weekend” these are behaviours instigated through habit.

#Dry July

Use the hashtag #dryjuly, we’re not the only ones using it and others around the globe will join you and help you achieve a Dry July.

 

The Dry July Challenge

For our #DryJuly challenge we’re asking you to do two things, join in with our challenge and see how ditching the booze and staying hydrated can really make a difference, to your health and to your weight.
 
  1. Ditch the booze for July.
  2. Stay hydrated, drink at least 8 glasses of water every day.

Fundraise and make a commitment to stay Dry this July.

Need some extra motivation to stay dry? Set up your own Just Giving page, choose a charity of your choice and get your friends and family to support your cause. You will benefit and so will your charity, that’s win, win.

Dry July around the World

Dry July is certainly not our idea, there is dry July in Australia so if you are in that part of the world, do check out https://www.dryjuly.com/ where you can take part and donate. 

Will you take the challenge?

Links & Resources

Why you should keep a food diary

Most of us at some point in our lives have been on a diet. You may be on one now. The majority of us know what it is like to be on a diet. The constant hunger, thinking about food, the cravings of restricted food groups, the counting of calories etc., but does it have to be like this?

If you have been on a diet plan, and let’s face it there are a lot out there, you may have kept a food diary for a week or two when you started the plan, and it’s all new and exciting, this time it’s going to work!
 
The familiarity of the diet sets in and the food diary that was once your oracle get puts to one side and forgotten about because you know the new regime that you have subjected yourself to, sound familiar?
 
A food diary helps to begin with and keeps you on track. The weight comes off, and you are feeling great, this diet is the one that is going to get you to your goal! But then after a few weeks, the weight loss drops off or slows down and maybe plateaus and you don’t know why.
 
Well, you do know why! You stopped writing down everything that you were consuming and slowly you have introduced new things that are only a nibble here and there, or adding in extra food in the day (sometimes without you even remembering or being aware you are doing so).
 
Food diaries work for a reason – they monitor everything that goes into your body (if you are honest!) All those hidden calories that you had no idea you were consuming.
 
Having kept a food diary myself for many weeks, I know that it works. I didn’t change my eating habits; I didn’t substitute food, I didn’t miss out any food groups, I just wrote down everything I ate, and guess what…… the weight came off! I didn’t go to a weekly meeting and pay someone a small fortune to weigh me or tell me what I should or shouldn’t be eating; I didn’t follow a restrictive eating regime. I ate all the food groups, every day!
 
If you monitor what you eat, you will realise what you are eating and see where your calories are being used up. It also makes you think about what you are eating before you eat it! It can also act as a good indicator of what foods you may be missing out of your diet. You will be surprised, but most people think they overeat when actually, evaluating a diary shows that they are not consuming enough! Fact.
 
Try a food diary for yourself and see if it makes a difference to your routine, see if it works, you may surprise yourself.

Download the Kiss Fitness Food Diary below for FREE

Download the Kiss Fitness weekly food diary below for FREE, use it to write down everything you eat and drink in a week. If you want it evaulated, let us know.

{rsfiles path=”Kiss Fitness Forms/Kiss_Fitness_Weekly_Food_Diary_V1.1.pdf”}

Kiss Fitness personal trainers don’t get their clients to count calories, they monitor food groups, portion size and ensure a balanced diet. Whether a Mobile client or Online you too can benefit from keeping a food diary, exercise and living a healthy lifestyle.

DryJuly Challenge 2017

The Kiss Fitness exercise challenge for July is not actually an exercise, however it is an exercise in self control and discipline when it comes to our favorite tipple, it is off course #DRYJULY. You might have heard or even taken part in the popular Dry January challenge. This challenge however is much harder, it’s takes place over a part of summer where there are numerous occasions where we might want to drink, at weddings, parties, bbq’s or a lazy Sunday afternoons. This is what makes it such a challenge. Join us this July for Dry July, you’ll reduce your calorie intake and might even lose weight.

Dry July is Back for JULY 2017 – Ditch The Booze and Loose Weight! Are you In

Drinking enough water everyday and limiting other drinks is one of the most fundamental things we can do for weight management and staying healthy. It’s important to consume enough water to maintain a healthy water balance, your water input must equal your water output. I guess this is much like accounting, if the in’s and out’s don’t balance, there is something wrong. So as well as keeping DRY for July, we want you to stay hydrated, preferably with water, not cordial and defiantly not juice.

Take the plunge and stay DRY this July

Sign up to our challenge email and we will send you motivational updates throughought the month and you can join in our fuiture exercise challenges. Follow us on facebook where we post daily tips and inspiration for this challenge. Tweet us @KissFitnessUK and let us know how you are getting on. We also have an exercise challenge facebook group you can join. 

Sign me Up

Staying Hydrated

Most people are dehydrated nearly all the time, due to habit or lifestyle we often don’t intake as much fluid as we need, although we extract some of our fluid requirement through the food we eat (about 30%) we are still normally in a negative calorie balance by the end of the day. If you feel thirsty during the day, your body has triggered the stimulus to encourage you to drink, a sign that you’ve not had enough fluid. Just because you are not thirsty, does not mean you shouldn’t drink and hydrate. The thirst sensor is a warning signal, just like the water warning light on your car. If you drink enough during the day your body won’t need to stimulate you to drink, a healthy balance is achieved with fluid loss equal to fluid intake.

You need roughly 1 litre of water for every 1000 calories of expenditure, that’s about 2.5 litres for most people.

Reducing Calories

All drinks other than water will contain additional calories, additional to your requirement. We get out calorie requirement through the food we eat. Calories within drinks rarely have any nutritional value. Limiting additional drinks consumption can have a positive effect on your calorie balance.
 
The biggest contributor to additional calories in drinks is alcohol, alcohol contains many unnecessary calories. Breaking habit will help help to reduce alcohol consumption, sure we all like a drink sometimes but most of the occasions we drink are due to habit. This includes statements and beliefs such as, “it’s Friday, I’ll have a drink” “it’s the weekend” these are behaviors instigated through habit.

#Dry July

Use the hash tag #dryjuly, we’re not the only ones using it and others around the globe will join you and help you achieve a Dry July.

 

The Dry July Challenge

For our #DryJuly challenge we’re asking you to do two things, join in with our challenge and see how ditching the booze and staying hydrated can really make a difference, to your health and to your weight.
 
  1. Ditch the booze for July.
  2. Stay hydrated, drink at least 8 glasses of water every day.

Fund raise and make a commitment to stay Dry this July.

Need some extra motivation to stay dry? Set up your own Just Giving page, choose a charity of your choice and get your friends and family to support your cause. You will benefit and so will your charity, that’s win, win.

Dry July around the World

Dry July is certainly not our idea, there is DryJuly in Australia so if you are in that part of the world, do check out https://www.dryjuly.com/ where you can take part and donate. 

Will you take the challenge?

Links & Resources

Coffee & Exercise

Coffee is a habit of many peoples workday starting from when they get up and often continues well into the day but does this seemingly harmless habit that gives us such a boost affect our diet, health or fitness? 

Coffee is a stimulant with the stimulation coming from ‘caffeine’ found in many drinks both hot and cold it’s an addictive stimulant. Caffeine however is not only found in stimulation drinks, coffee & tea, it has an active role in many weight loss pills and fat burners! The reason for this is the physiological affects it has on the body which are similar to light cardiovascular exercise without actually doing it.

It’s what you put in it!

To be honest as far as the diet is concerned coffee won’t tip your calorie count over the edge, well not if you don’t put anything in it anyway. Black coffee has about 4 kcal and it’s only when we add sugar & milk that we increase the count. A coffee with milk is likely to come in at about 15 kcal and with sugar 30 to 45 plus do you have something with your coffee, maybe a biscuit? Most people probably like to have a snack with their coffee and this is where the habit becomes detrimental to out diet. 

So that’s just one coffee but most habitual coffee drinkers hardly ever have one, in fact sometimes two or three before they have left the house!

Is coffee bad for me?

No, at least not in moderation, there is nothing wrong with having a coffee and i’d never ask a client to take it out of their diet if they enjoyed it but you can certainly cut it down to one a day and you can also take out sugar, now you have a sensible drink with not too many more calories than cordial.

However if you are having more than 300mg (about 4 coffee’s) of caffeine then this will start to become a problem, the physiological affects normally produce a low after the high and caffeine artificially keeps your heart rate high! It’s this reason you find it in diet pills and fat burners, it has a positive affect on calorie consumption by raising certainly physiological functions of the body, thus burning additional calories.

Will it help my workout?

Coffee provides a stimulating kick to the body and you might of heard of the use of caffeine before a workout! This can help give you a stimulating boost and prepare your body for training which when combined could lead to increased calorie burn during the session. 

I personally can’t see to much benefit and it can be borderline unsafe for high risk populations, those with high blood pressure for example certainly should not take this approach.

To sum up!

  • Don’t quit coffee, enjoy it in moderation
  • Cut down to one per day
  • Don’t consume after midday
  • Cut of the snacks with your coffee
  • Reduce the sugar
  • Drink it black (only 4 kcal)
  • Avoid that second cup!!

 

The Truth About Eating Late!

If you have been on a diet or if you are on one now, trying to eat healthy of just lose want to lose a few pounds then more than likely you have heard someone say ‘don’t eat late at night’. This could be true for most of us, however it is important to take into context of the individual concerned. The important factor here is when you normally go to sleep and for most of us the following statement will largely be true. If you work daylight hours, going to bed and waking at what most would consider a normal time then eating & snacking past 7pm is a horrible idea, especially if you are trying to manage your weight.

You know this right!? well’ here is why!


In an ideal world!

Modern life often makes it difficult for us to eat as we might like, I have always said that if possible your biggest meal of the day should be your breakfast, followed by lunch and finishing with a small dinner. It makes logical sense, the further we get into the day the less time we have to process the food we eat for energy and less time before our bodies go back to minimal energy consumption. 

The truth is, we don’t live in an ideal world, we have work commitments, need to drop the kids of at school, get various tasks done and working within increasingly pressurised environments, we often skip breaks and lunches and consume very little during the working day. In turn we become increasingly hungry and end up snacking into the late evening which is a horrible cycle that’s likely to lead to weight gain.

How late should you eat!

If you work 9 till 5, an evening meal should be at around 6pm and ideally no later, to be honest most of us actually manage to do this, it’s just that’s not normally the last thing we eat. Snacking is great and I strongly advise it, except; if you are about to go to sleep.

So why is this bad! Well it’s going to take about 4 hours for your body to get any useful energy from what you have consumed, if you have a cheeky snack at 9pm (maybe some cheese, grapes, chocolate, cake etc) it really does not matter what it is. There is no ‘good food’ eating this late at night, it’s all bad! It will be 1am by the time your body needs to make a decision; do I need this for energy? The answer of course is No! you’re fast asleep. Your body will now convert it into fat and store it for later!

Do this on a regular basis and you are storing a lot of unnecessary energy as fat, you probably won’t eat breakfast slowing your metabolism down even more and sending your body into survival mode. Your body is now storing more fat and burning less calories.

When it’s OK to eat late at night!

If you are a shift worker, working night shifts or very staggered late shifts then you are likely not going to have a normal sleep pattern, in this case you should act much like anyone else would when they get home from work, your should prepare a meal, relax then go to sleep. It does not matter what time this is, because for you it’s normal. 

Example:

You finish a shift at 3am! Going by my previous advice (eating bad, right!), well not so true here. Finishing a hard days work you need to refuel so have your ‘dinner’ that’s totally fine, you need the energy and your body will use it. 

Advice to remember

  • It’s pointless to eat right before you go to bed!
  • a light evening snack is OK, (less than 50kcal, thus ideally a low calorie, low sugar drink)
  • When you eat late at night, most of it will be stored as FAT.

Sensible decisions is all you need, it’s time to ditch the diet and start eating clean and eating healthy.

Homemade Healthy Muesli Bars

Are you bored of your usual snacks? Here’s something to get your taste buds buzzing again! Homemade muesli bars, half the price of the Supermarket ones and more filling! We call them Sunshine Bars to brighten up your day!


Ingredients

  • 100g dried tropical fruit or other mixed fruit
  • 100g porridge oats
  • 50g puffed rice cereal (rice krispies)
  • 85g desiccated coconut
  • 50g sunflower or pumpkin seeds
  • 60g light muscovado sugar
  • 4 tbsp clear honey
  • 60g butter
  • 1/4 tsp cinnamon (optional)

Procedure

  • Mix all dry ingredients together
  • Melt butter, honey and sugar in a pan until melted and simmer for 2 minutes.
  • Pour over dry ingredients and mix until well blended and tip into 8in tin.
  • Press down to even out the surface and leave to cool and set for 2 hours.
  • Done! Enjoy!

(Top tip: if you want to cut down on sugar in recipes use honey instead!)

Breakfast | The Key to a Healthy Lifestyle

Eating breakfast is nothing new, I’m sure you have heard it all before, it’s likely someone has told you “you really should eat breakfast if you want to lose weight” a smart person they are too. The advice is often not received and I am baffled as to why? It makes no sense not to eat breakfast, well perhaps it’s knowledge that is the problem so let me help fill that gap and hopefully make some better decisions with your diet & nutrition.

Let’s start with why!

Looking at the issue form a logical point of view, by the time we wake up most of us should have had a healthy 7 to 8 hours of sleep, so that’s 7-9 hours of not eating, consuming or refuelling. Don’t panic, your body was in standby mode and therefore was burning much less energy however now you have got up and started burning fuel again.

In order to function normally, eating breakfast is what’s needed to kick start your metabolism and getting all your systems running healthy, without it your body is going to stay in starvation mode! That’s burning as little calories as possible to survive, your body after all is designed to survive, it’s amazing at adapting and will do this very well. However I’m sure if you are looking to lose weight you are going to want your body to burn more calories, use fat and reduce weight. Well the truth is, if you don’t eat breakfast it’s going be very hard to achieve that.

Take this example, of how you drive your car. If your car is low on fuel and a fuel station is not that close you are going to start driving your car really conservatively to conserve fuel, so no hard accelerating  low speeds and all to save fuel. That’s exactly what you body is doing before it get’s breakfast, the sooner we refuel, the sooner we can start driving normally. 

Now what should we eat

To be honest it doesn’t really matter, obviously a massive fry up or a bacon sandwich every morning is a concern so be sensible. The point is at this time of day nearly everything you eat will be turned into energy, your breakfast can be large, a large selection of breakfast foods from toast to fruit, yoghurt and cereal. Why not mix and match! Take your time over breakfast, enjoy and restart your fuel system and fire up your metabolism for the day.

Why don’t we?

I believe the biggest reason we don’t eat as we should in the morning is time, we just don’t have much time or we don’t plan well enough. If you have to get up earlier, do it and that’s even better as you will burn more calories.

We don’t have much time for breakfast with our busy lives but we do have to MAKE time. 

 

Simple Champagne & Pomegranate Cocktail

At new years, there is no need to get super fancy with your cocktails, simpler the better and if it’s relatively healthy it’s a bonus. 

This cocktail with fresh pomegranate adds flavor to your champagne which on New Years is often readily available.

 


You’ll need

  • 1 Chilled Bottle of Champagne or Prosecco works too
  • 1 Fresh Pomegranate

Make it!

  1. Cut the pomegranate in half
  2. Deseed the pomegranate
  3. Add most of the seeds (saving a few to garnish) to a blender
  4. Blend for 10-15 seconds
  5. Place a sieve over a bowel and pour into sieve
  6. Press pulp through sieve using back of a spoon
  7. Add about 5ml of the pomegranate juice to the champagne flute pour in the champagne
  8. Garnish with pomegranate seeds (optional)

A glass of this beautiful pomegranate champagne will be under 200 calories.

 

Multi Vitamins: Your Insurance Policy

Do you get the right amount of vitamins? If you have a very balanced and healthy diet the likelihood is you get all or most of the vitamins and minerals you need to sustain normally bodily functions however most people rarely have a balanced and nutritious diet, or they eat infrequently, no set meal times etc and therefore what you eat is never planned very well. It’s important your body gets regular vitamins to sustain everyday bodily functions and if your diet is not up to scratch then starting with multivitamins will be like taking out a insurance policy, you’re not sure if your are going to need it but, it’s best to be safe.

 


Which multivitamins

The multivitamins you choose to purchase will depend on your lifestyle and activity levels, and what else you need in your diet, basic multivitamins will have 100% RDA (recommended Daily Allowance) of most of the major vitamins. This is suitable for most people and there are plenty of variations such as multivitamins & minerals, multivitamins and calcium, etc etc. 

If you train regularly and want to ensure your body has the best chance of repair and you are not hindering it’s normal functions then a super multivitamins will ensure everything is topped up no matter how hard you train, these normally come in the thousands of percent of RDA and therefore much over what you really need. No need to worry to much as water soluble vitamins will be passed out of the body in urine (this can sometime make your urine go a very neon yellow color)

Don’t leave it to chance, top up with multivitamins