Nutritional Weight-Loss Tips
- Eating a healthy diet rich in fiber will jump-start your weight loss. Fiber is a natural appetite suppressant, according to the USDA. Once ingested, it absorbs fluids and expands you stomach. This gives you a sense of fullness so that you will not want to eat as much. High-fiber foods include legumes (such as black beans, lentils, kidney beans and navy beans); whole grains (barley, oats, whole wheat, kamut, quinoa and millet); seeds and nuts (flax and sunflower seeds, almonds and walnuts; and fresh vegetables and fruits. The USDA suggests making fruits and vegetables (other than the starchy variety, such as potatoes and corn) about half of what you eat.
- The American Heart Association suggests eating a variety of foods high in antioxidants, which are also high in fiber. These foods not only provide health-promoting nutrients but also are natural appetite suppressants. Natural appetite suppressants are a benefit to a nutritious weight-loss plan. Foods high in antioxidants and natural fiber include citrus fruits (oranges, grapefruit, lemons and limes), blueberries, apricots, nectarines, mangoes, raspberries and broccoli (one of the most nutrient-dense foods there is).
- Decrease your consumption of sugary beverages or eliminate them from your diet. Replace soft drinks and sweetened juices and other beverages with filtered water or homemade green tea. Squeeze a fresh lemon or lime in your water for a taste treat, which also helps decrease your appetite. The USDA recommends fresh fruit or vegetable juice instead of carbonated, sugary beverages. Be certain to read labels, though, since some of bottled juices contain a large amount of sugar. Fruit drinks that are not labeled "100 percent juice" usually contain added sugar.
- Substitute fresh fruit and vegetables for salty and high-fat snacks. Enjoy celery sticks with a little peanut butter, apples or whole-grain crackers with low-fat cheese, plain yogurt with fresh fruit or a small handful of sunflower seeds. Not only will you be eating healthful and nutrient-rich fiber foods that are low in calories, but you'll also losing weight by consuming fewer unhealthy snack foods with high calorie contents.