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.

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.

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!!

 

Why you shouldn’t weigh yourself everyday

How often do you weigh yourself? Is it a benchmark for your activity & lifestyle decisions? If you are trying to lose weight, no doubt very regularly, you weigh yourself. Looking down at that all important number, if it’s high, your heart sinks and if it’s low, you feel over the moon. 

But, are we looking at the right number?

Many factors influence your weight, it’s important to understand what else is going on and how this might affect your weight before we evaluate our performance on one lonely piece of data.


Don’t weigh yourself everyday!

Weighing yourself everyday simply does not give you enough data, your weight can fluctuate throughout the day, from day to day depending on many things including hydration levels, menstruation, stress & illness. If you were measuring something important, you would not go on data from one day to the next, you would choose a larger time frame to collect more accurate data. The same is true with your body weight, looking at it from week to week, will give you a clearer more accurate result and your head won’t be filled with the useless figures from everyday before hand.

Weigh yourself once a week, at the same time and stick to that, feel free to wear the same thing if you want to or nothing if possible. Just bear in mind if you weigh yourself with clothes on in another environment, such as the gym! you will be heavier!

Are you working out & putting on weight?

If you follow an exercise programme, have a personal trainer, go to the local gym or do anything exercise based, you are training and training affects your weight!

Why? Because resistance based exercise and to some degree also aerobic based exercises and activity act to increase muscle tone and definition leading to an increase in muscle fibres changing the size & shape of worked muscles. It’s what “body builders” do, it’s their main goal but it also happens to ‘average Joe’ training at the gym to a lesser degree.

The reason this matters is because muscle weighs twice as much as fat, a little tone and definition will therefore change your weight (yes it could make you heavier)

I always tell my clients not to expect any real difference in weight within the first 6 weeks due to the fat/muscle trade off, once this has settled down you will start to see a reduction in weight however if you have been monitoring body fat percentage or lean body mass also you will likely have seen the positive results of training before this point.

Scales that also take your body fat percentage will give you much more information than just your weight and help you understand why you might be heavier or lighter.

Worrying about that ‘number’ affects our habits

When you concentrate on your body weight, you subconsciously make decisions which more often than not adversely affect our weight and make the problem worse, which leads to more bad decisions and more weight gain. 

If you see that you are heavier, it’s likely you’ll start to eat less, and less often or cut out a food group to make up for your gain next week! Every one of these things will make you put on weight. When you eat less your body goes into starvation mode and your metabolism slows down, the key is to keep it ticking over by eat good health food at regular intervals with healthy snacks.

When you see a good number on the scale, you are lighter you are filled with joy and you want to reward yourself! A cake, some chocolate you have been craving which again is a situation that will lead to weight gain.

This all sounds like a no win deal, it often is and people struggling with weight loss will be facing these problems. My best bit of advice is not to weigh yourself more than once per week and if possible get scales that also take body fat percentage and/or lean body mass.

Sweet & Sour Chicken

  • Serves 4
  • Prep time – under 10 mins
  • Cooking time – under 10 mins

This is a blast from the past that you may only have ordered from a takeaway! Now however you can bring this old favourite back into your life with only 300 cals per portion and even more flavour than you remember!

 

Ingredients

  • 4 chicken breasts cut into bite size pieces
  • 1 medium onion cut into 12 wedges
  • 2 peppers (any colour) cut into chunks
  • 225g can of water chestnuts, halved
  • 2 garlic cloves peeled & crushed
  • 25g of fresh root ginger, peeled & finely grated
  • Seasoning
  • 1 tbsp oil for cooking

Ingredients for Sauce

  • 425g can of pineapple chunks in natural juice
  • 2 tbsp cornflour
  • 150ml water
  • 2 tbsp dark soy sauce
  • 2 tbsp white wine vinegar
  • 1 tbsp soft brown sugar
  • 2 tbsp tomato ketchup
  • ½ tsp dried chilli flakes

Directions

Firstly make the sauce by draining the pineapple chunks & keeping all the juice.
Put the cornflour in a bowl & stir in 3 tbsp of pineapple juice to make a smooth paste.
Now add the remaining juice, water, soy sauce, vinegar, ketchup & chilli flakes until combined. Set aside.
Heat oil in a pan & fry onions & peppers for 2 mins over high heat.
Add the chicken to the pan and stir-fry until coloured.
Add garlic, ginger, chestnuts & pineapple and fry for 1 min.
Give the sauce mixture a good stir and add to the pan.
Stir well & bring to a simmer.
Cook for 4-6 mins until the sauce is thickened & chicken tender
Serve with rice.

Enjoy!

Tried & tested by Dan.

Snacking is key to weight loss

Diet & healthy eating is a hugely confusing area with every book you read contradicting the last one, ditch all carbs, only eat protein or starve yourself 2 days a week. Nearly all complete rubbish, so why do we go for it? Because it’s easier than hard work! When people want to lose weight they pick up the latest diet book, there is a huge market for this stuff and no shortage of so called experts explain their latest diet. In this blog post, I’ll cover one of the most basic weight loss tools which is ‘actually eating’ and often.

My view on diet is that no one needs to go on a diet, unless morbidly obese in which case a massive calorie reduction diet designed by a qualified nutritionist is required. Therefore for the rest of us all we have to do is eat healthy, eat balanced portions and eat often, that’s it!

Snacking is the key

Around your main meals of the day you should be snacking, every 2 to 3 hours at least, for some this might come at a bit of a shock! ‘I’m trying to lose weight, I must eat less” NO! you need to control your portions, eat sensible food at the right times of day and increase activity level.

Let’s cover the WHY! Your body is designed to survive, and it’s very clever at making sure you do, therefore if you decide to give it less fuel, less often, it switches to starvation mode which has the physiological effect on the body on consuming less energy, storing as much additional energy as possible as fat and lowering metabolism, all in order to conserve your fat reserves! Whoo, wait we are trying to lose weight and fat, we don’t want to slow down our bodies using fat for energy! Exactly!

You’ve no doubt met the skinny guy or girl who eats non stop and is yet relatively slim, well these people have a well trained metabolism, they are not ‘lucky’ there bodies just know that they are likely to get food often and that fuel is not something they need to actively conserve so their body will just burn it up as and when it likes, as much as it likes. Having said this, it’s not a ticket to get down McDonald’s and go mad, off course what you eat needs to be healthy and well balanced.

The key to snacking is therefore to stop your body going into starvation mode and promote an increase in metabolic rate.

What snacks

As long as it’s healthy, contributes positively to your daily food portions and doesn’t unbalance your food groups, almost anything is OK. Steer clear of crappy snacks with empty calories, chocolate, crisps, biscuits and the like, they have no nutritional benefit for you. Fruit, yoghurt, handful of nuts are good examples of healthy snacks.

 

Tone your snacks down as your progress throughout the day and avoid snacking past 7pm at night or several hours before you go to bed, make sure you start the day with breakfast and your metabolism will be on fire.

 

Home Weight Loss Kick Starter

Welcome to the Home Weight Loss Kickstart Training Plan by Daniel Jeal

The plan is designed for HOME users who have little or no equipment available to them who want to get started with making a lifestyle change and KICKSTART their WEIGHT LOSS journey.

This is a 12 week training plan which is split into 3 training phases of 4 weeks. The plan assumes you have little knowledge of exercises and will take you through basic exercise, you’ll increase your cardiovascular and muscular fitness taking you into more advance training techniques and exercise in future stages to achieve a decent weight loss.

As a fitness professional, you might think the most common question I get is how do I get slim like a supermodel or huge like Arnie, Truth is I don’t! However I do get asked how do I start! And what can I do to lose a few pounds. You see the truth is, most people and probably you too, just want to look ‘Healthy’. In most cases, it’s knowing where to start and how to create long lasting healthy habits. This is exactly why I have designed this plan. To help you get on track, you’ll learn new habits that you can continue, basic exercise routines you can follow long after the plan has ended and what to eat and what not to eat and when.

Kick Start your Weight Loss Journey

Get the motivation, tools and trainer designed plan to help you achieve your weight loss goals. The Weight Loss Kick Starter training plan will kick start your weight loss journey and if followed correctly you’ll lose weight and be well on your way to further weight loss.

Who is this program for?

Anyone of any age, of any sex, and from any walk of life. Including you. But! It’s not for everyone. This plan has been designed specifically for those looking to get back into exercise, start exercise for the first time and lose some weight to lead you on the track to being more healthy with better habits.

This Plan is for you if?

  • You are currently overweight with a BMI over 25
  • You’re NOT currently exercising regularly
  • You want to lose weight
  • You have some bad habits
  • You struggle with maintaining a healthy weight or losing weight altogether

Is this is you? Read on and see what this plan can do for you.


3 TRAINING PHASES

PHASE 1 – Fitness Boost (4 weeks)
Learn the basics, raise your fitness level and get to grips with healthy eating and living a healthy lifestyle.

PHASE 2 – Weight Loss (4 weeks)
Add metabolic cardio to sculpt your muscle and burn body fat!

PHASE 3 – Weight Loss & Tone (4 weeks)
The final phase will continue to focus on reducing body weight while toning  muscle and eating clean!


What you will Need

  • Regular Access to the internet
  • Ipad, Iphone or Android Smartphone or access to a Laptop or Desktop computer
  • Yoga or Gym Mat – Buy from Amazon
  • Optional

Purchase this 12 week Training Plan

Buy Now (£39)

Can parking your car make you healthier?

When it comes to living a healthy lifestyle, trying to lose or maintain weight and generally being healthier. It’s the simple things that make all the difference,  most actions can be done outside a gym or workout environment by making simple changes to your routine and habits. Taking the stairs is a great way to increase daily activity levels and it can be simpler still, such as parking your car! Yes parking your car.

Read our related article Stairway to HEALTH

Find excuses to be more active!

You drive into a busy supermarket and everyone likes to park as close as possible to the entrance of the shop, this normally involves people queuing for spaces, parking in tight spaces and consuming much time! Well you probably noticed all the free parking spaces right at the bottom of the car park, furthest away from the shop, well let’s park there! This is simple right, but it really is the little things, a 50 meter walk there and back might not seem like much but get into the habit and it all adds up!

I personally do this as much a I can, because;

  • I like to walk
  • I’m able too
  • Burns more calories
  • It speeds up the time it takes to park
  • Less chance of someone scratching your door
  • Less squeezing into your car in a tight space.
 
All these benefits because you parked further away! it’s a no brainer!
 
Parking you car really can make you healthier! Who would have thought! So I challenge you, pick the empty space a little further away and apart from driving your other half mad it’s a great step towards being more active.
 
Why not keep track of just how active you are with a pedometer or fitbit or Jawbone