Eat that, not that!
According to a nutritionist, this is the easiest weight loss hack
The easiest hack for losing weight and belly fat would be one that is so effortless and enjoyable that you don’t even have to think about it. But healthy living rarely harbors such hedonistic fantasies. To lose, you have to lose, give up or at least replace that which leads to an increase, namely high-calorie food and drink. However, the best way to lose weight is not to think about dieting, but about a supplement. According to Andrea Ovard, RDN, a registered nutritionist and certified sports diet specialist at idealfit.com, the easiest way to lose weight is to eat two servings of vegetables a day. “Eat at least 2 cups of vegetables every day.” Says Ovard. Do this until it becomes a habit, like brushing your teeth. The main reason you add two servings of vegetables a day or make sure these foods are typically low in calories and high in fiber – two properties that will help you feel full longer and help you eat less high calorie foods. “Vegetables are high in nutrients, but usually very low in calories. This means you can eat LOTS of vegetables to keep you feeling full and using very few calories. They are also high in fiber, which is important in keeping you full longer.” Related Topics: The Best Low-Carb Vegetables For Weight Loss If you stock up on high-fiber vegetables first during a meal, you won’t overeat the high-calorie portion of dinner and you won’t have room for a sugary and greasy dessert, she says. “This strategy will help you lose weight.” Unsurprisingly, eating less high-calorie foods is an important weight loss principle. Think what researchers from the Harvard School of Public Health found in a study of more than 120,000 healthy men and women published in the New England Journal of Medicine in 2011. The study analyzed diet, lifestyle, and weight gain changes every four years for 20 years. The average weight gain among the participants was 3.35 pounds per 4 year period, representing a weight gain of 16.8 pounds over the course of the study. The researchers found that participants’ weight gain was most closely linked to high-calorie foods that were higher in starch, refined grains, fats, and sugars. The top foods linked to weight gain were potato chips, followed by potatoes and sugary drinks and red meat (both processed and unprocessed). The study also found that certain foods were associated with less weight gain when participants ate more of them. You can guess what they are. (Note: many of these are the foods Ovard recommends to help you lose weight). In the order of least weight gain were vegetables, whole grains, fruits, nuts, and yogurt. As you can see, vegetables were the food group that helped participants save the most weight over the course of two decades. The bottom line, the researchers say, is to focus on quality foods and beverages and limit the poor quality (cheap, processed) foods are the most useful way to use fewer calories and manage your weight. Simple hacks to get your vegetarian quota down. So what’s the easiest handy hack to eat higher quality, lower calorie foods to make the poor bend over? Quality stuff from your plate? Ovard has a few tips: if you don’t like the taste of raw vegetables, try new ways of cooking. “Try them roasted; it’s a whole different experience because they’re so good,” says Ovard. Dip them in hummus. Dipping raw vegetables in dips isn’t a bad thing. It can add extra flavor and you are still getting plenty of healthy nutrients and fiber from the products. Choose healthier dips like hummus that are high in protein. Hide them. “Mix spinach and cauliflower into a smoothie, casseroles, and mac ‘n’ cheese. You won’t even try them,” says Ovard. “Load up your fajitas, tacos, burgers and pizza with a ton of vegetables.” Find the fiber Ovard likes to focus on vegetables that have the most fiber and nutrients, like carrots (3.6 grams of fiber per cup), spinach ( 4 grams per cup), broccoli (2.5 g) and artichokes (7 g). The benefits of these foods go beyond their fiber count. Carrots are high in vitamin A for a good view, spinach is a great source of magnesium, which is important for energy metabolism, and artichokes are high in folic acid, vitamin C, and vitamin K. easier to boost your veggies eat. Ovard recommends trying their Harvest Bowl, which has four servings so you can pack in the extras for lunch or snacks. One serving of this delicious meal equals your quota of two cups of vegetables. Ingredients (makes 4 servings) 2 cups brown rice, uncooked2 large chicken breasts1 medium-sized sweet potato1 tomato1.5 cups Brussels sprouts1 yellow bell pepper2 cups chickpeas 1/4 red, onion, coriander, ranch dressing, olive oil, garlic salt, pepper directions, rice Cook on the stove until it is completely soft / cooked. Cook and chop the chicken. Drizzle with the chickpeas. Drizzle the vegetables with olive oil, garlic salt, and pepper and bake for 30 to 45 minutes or until they turn crispy and brown. To serve, place a serving of rice in a bowl and top with the chicken and roasted vegetables. Finally, some coriander and ranch dressing. While filling yourself up with sweet potatoes and Brussels sprouts, stay away from these 20 foods that are ruining your weight loss goals. For more news about healthy eating, sign up for our newsletter!
