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30 Best Weight Loss Superfoods For Health And Wellbeing

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The Health Boffin
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30 Best Weight Loss Superfoods For Health And Wellbeing

Our latest post today is about 30 Best Weight loss Superfoods For Health And Wellbeing…

And if you want to know more about these foods and the essential part they play in long-term health… you are in the right place.

As you can see it’s a page full of information… and we have listed these 30 amazing superfoods just for you.

In a way that’s easy for you to read and understand. These foods are extremely popular… they are packed full of essential nutrients and give great health benefits for you…

All of these foods listed can play a part if you are trying to lose weight, or get fit..

And so with all that being said, if you are ready, please dive-in to our list below…

Green Tea

Due to an antioxidant called catechin, green tea helps fight oxidative damage and also
increases your metabolism. It helps increase the release of fat from your fat cells. It also lowers your levels of bad cholesterol (LDL) and increases your good cholesterol (HDL).

Green tea is a very popular health drink. So many health enthusiasts from around the world continue to enjoy the added health benefits of this tea. There are some great weight loss benefits associated with drinking Green Tea.

Consuming this beverage two or three times a day is a terrific way to boost a persons health and well-being. The tea can be taken as a cool drink any time of the day. Even before or during a rigorous exercise session or workout. The tea can also be taken as a hot drink.

Health Benefits Of Green Tea 

  • Great for helping with weight reduction
  • Improved functioning of the brain
  • Great for heart health and protection against heart disease
  • Helping to protect against various cancers
  • Green tea also helps people with acne prone skin

30 Best Weight Loss Superfoods For Health And Wellbeing

Matcha

Meaning “powdered tea” in Japanese, Matcha is made from grinding Japanese tencha leaf into a fine green powder. It has a has a high concentration of an antioxidant called EGCG.

Which is roughly 137 times the amount you find in regular green teas you buy in stores or supermarkets.

EGCG breaks down the formation of fat cells and helps burn body-fat. Matcha is packed with powerful antioxidants. The most powerful catechin is epigallocatechin gallate EGCG.

30 Best Weight Loss Superfoods For Health And Wellbeing
Photo by NipananLifestyle.com from Pexels

Matcha is a more powerful tea and the health benefits associated are good for heart health and protecting you against heart disease.

And because of the various compounds and antioxidants found in Matcha Green Tea, they will have an effect on metabolism, and therefore aid in weight loss.

Even today Green Tea is included in many health supplements. Those products are targeted to people who have started a course to lose weight over a period of time.

Blueberries

The antioxidants found in blueberries protect cells from damage and reduces the accumulation of protein clumps associated with Alzheimer’s disease. This is because it changes the way neurons in your brain communicate.

The antioxidants also help remove unwanted bodyfat. Blueberries are a favourite fruit oozing with health nutrients and powerful antioxidants. A supreme superfood and it should be on the top of your list of foods that you eat on a regular basis.

30 Best Weight Loss Superfoods For Health And Wellbeing
Image by Heidelbergerin from Pixabay

They have a certain sweetness and low calorie count that is most welcome. Delicious when added to oats and muesli at breakfast time. Add to Greek yogurt for a low calorie snack that’s loaded with a flavonoid called anthocyanin.

Blueberries are super tasty. They are packed full of nutrients and antioxidants that help to take care of long term health. Add them to meals a few times a week, and enjoy all those benefits for yourself.

Health Benefits Of Blueberries

  • Good for lowering blood pressure
  • Contains essential minerals so is great for bone health
  • Good for brain function and improvement of memory
  • Great for managing diabetes and improving insulin sensitivity
  • Beneficial for long term heart health
  • Improvement in skin health and youthfulness
  • Contains fiber so great for digestion and appetite

30 Best Weight Loss Superfoods For Health And Wellbeing

Strawberries

Strawberries can help you keep your sweet tooth satisfied, help you burn fat and help you fight cancer cells. This is because of the polyphenols, ellagitannins and phytochemicals contained within them. Tip: add them to your fruit salad, yoghurt or morning oatmeal.

Apples

Apples contain soluble fiber. So when added to a person’s regular diet it will help you lose
visceral belly fat over time. Also, it contains a flavonoid called Quercetin that helps lower the risk of coronary disease.

Guava

You can get 600% of your daily intake of vitamin C from one cup of guava. It also contains more protein than any other fruit helping to keep you fuller for longer. So that means your appetite is satisfied and you therefore will tend to eat less calories at that time.

Avocado

Due to the protein content in avocado, it will help keep the hunger away and help make you feel satiated. It also decreases the risk of heart disease and lowers cholesterol levels because of the mono and polyunsaturated fats contain within it.

Bananas

Bananas can help you stop fat storage because of the B Vitamins contained within them. It can also help with depression because of a nutrient called folate which helps serotonin enter the brain faster.

Bananas are a great source of the mineral potassium and good for a quick supply of energy. Low in calories at about 100 for a medium size fruit. Bananas are great for lowering blood pressure and good for protecting against heart disease.

They have a high level of pectin (soluble fiber) within the fruit and this helps to control bowel function. Packed with essential micro-nutrients and about 20g of carbohydrate for a medium banana.

Eating bananas often will help promote long term digestive health. And they will improve your gut bacteria to because of the starch contained within the fruit.

Grapefruit

A phytonutrient contained in grapefruit called lycopene helps decrease the risk of lung, bladder, skin, stomach and prostate cancers as well as reduce the risk of heart disease. It also helps lower cholesterol levels and reduce visceral belly fat.

Lucuma

Lucuma is a Peruvian fruit rich in fiber, antioxidants, minerals and vitamins. It has anti-cancer properties due to the beta-carotene contained inside of it. Tip: Add it to a smoothie blend.

Broccoli

Broccoli is a cancer fighting vegetable. By eating broccoli regularly, you can lower the rate of breast, prostate, skin and lung cancer. This is because of a compound called sulforaphane that targets and kills cancer cells in the body.

Spinach

Spinach can help with liver disease as it contains two compounds called choline and betaine, as well as vitamin E. These help lower fatty acid levels in the liver.

Sundried Tomatoes

Tomatoes can decrease your risk of bladder, prostate, lung, stomach and skin cancers. Also it can reduce the risk of coronary artery disease. This is because of a powerful antioxidant called lycopene. It also is a source of fiber, potassium and vitamin C.

Beets and Beet Greens

Beets can protect the heart and improve athletic performance.This is because of the Nitrates contained in them. Nitrates can reduce the amount of oxygen required during physical exercise, increases endurance and lowers blood pressure. It protects the heart by relaxing arterial walls.

Eggplant

Eggplant contains chlorogenic acid that is good for killing free radicals in your body. It also helps boost short term memory and reduces inflammation due to antioxidants called anthocyanins. These give neuroprotective benefits.

Watercress

Watercress can be referred to as an anti aging food. It contains four times the amount of beta carotene than an apple, and 238 percent of the recommended daily intake for vitamin K. These two properties keep your skin looking youthful.

Grapes

Grapes offer good protection against cardiovascular disease due to the Resveratrol contained within them. Also red grapes contain anthocyanins which help slow down the storage of bodyfat.

Cauliflower

This vegetable contains cancer fighting compounds glucosinolates and isothiocyanates. These reduce the inflammation that leads to prostate cancer.

Maca

Maca is a peruvian root plant. It is rich in phytonutrients, amino acids, minerals and vitamins. It also helps with regulating your energy and stress levels through your adrenal function. Tip: add it to your smoothies.

Kale

Kale is believed to lower the occurrence of cancers such as ovarian and breast cancers.
Scientists believe this is because the phytonutrients in kale send a signal to the liver to produce enzymes that kill potentially cancer causing substances.

Coconut Oil

Coconut oil can help a person lose weight in comparison to someone who uses olive oil. This is because of the medium chain triglycerides within coconut oil that are broken down immediately for use instead of stored as fat. This can speed up your metabolism.

Turmeric

Turmeric is an anti-inflammatory food because of a phytochemical called curcumin. Curcumin has many biological functions such as being an antioxidant, anti-inflammatory, anticarcinogenic and anticancer agent.

Black Pepper

Black pepper can treat digestive and inflammation problems as well as adipogenesis.
Adipogenesis is is a process that stops the formation of fat cells which helps with decreasing cholesterol and body fat.

Walnuts

Walnuts contain antioxidants and omega 3 fatty acids that substantially reduce the risk of contracting heart disease. From a recent study, you can substantially improve blood flow to and from the heart in just 8 weeks from just consuming 2 ounces a day.

Kidney Beans

The high fiber content in kidney beans means they take a longer time to digest and as a result doesn’t cause your blood sugar levels to spike. This also makes it a low GI food which is beneficial in helping prevent type 2 diabetes.

Lentils

Lentils are a very cost effective food to buy. It is a good source of protein and fiber. It is also a rich source of folate which is important for forming red blood cells and improves function of nerve cells. The high fiber content also makes you feel fuller for longer.

Sprouted Whole Grain Bread

Sprouted whole grain bread is a nutrient dense bread. It is rich in protein, lentils which are filled with folate, and grains and seeds like millet and barley. Millet and barley are a top source of fiber beta-glucan which lowers cholesterol.

Teff

Teff is a gluten free grain filled with essential amino acids, fiber, calcium and Vitamin C. It has a nutty flavour and you can use it to replace your morning oatmeal with a teff porridge that is high in protein.

Quinoa

Quinoa is a seed that contains nine essential amino acids, filled with protein and is gluten free. It also helps control type 2 diabetes because of the potassium, iron, fiber and magnesium contained within, helping to keep your blood sugar levels stable.

7 Essential Steps To A Fitter You In 2024

By
The Health Boffin
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7 Essential Steps To A Fitter You In 2024

Welcome to our new post, 7 Essential Steps To A Fitter You In 2024

Alas! It’s that time of the year again when people start making New Year resolutions and swear to themselves that this is the year when they lose weight, get fit, and carve a body or physique for themselves that turns heads.

A noble ambition… and in fact, weight loss is the number #1 New Year resolution worldwide – followed closely by ‘saving more money’.

This explains why gyms worldwide are packed in January… but by late February, these same gyms look so desolate you almost expect to see tumbleweeds rolling by.

Most people who promise to exercise more and get in shape on New Year’s Day quit by the third week of January.

This Scene Seems To Play Out EVERY Year Without Fail.

So what happened? And where did all that motivation to get fit go?

Why did they quit on their weight loss/fitness journey?

The answer is quite simple. They try to do too much too soon and often do the wrong things. They expected fast results, and when the results were slow to come, they lost that motivation and got discouraged again… and quit.

In this article, we’ll show you 7 steps you can follow that will give you faster results so that you stay motivated. Let’s begin!

1. Cut Out The White Foods:

This one step will have a proven impact on your weight loss. It’s also the most difficult step—and something you’ll need to approach gradually.

White foods refer to foods made with white flour, such as pastries, doughnuts, pasta, bread, etc. They also include white rice, sugar, and potatoes.

These foods tend to be starchy and/or elevate your blood sugar levels, leading to fat storage.

Keep a food journal to track your meals and slowly eliminate these foods until you’re barely consuming them. You’ll be amazed at how fast your weight drops when your insulin levels are stable.

7 Essential Steps To A Fitter You In 2024

2. Clean Up Your Diet:

Besides cutting out the white foods, you’ll also want to clean up your diet. In this case, it’ll mean cutting out processed foods, hydrogenated vegetable oils and so on. Generally, once you cut out the white foods, you’ll eliminate most unhealthy processed foods.

90% of your success with weight loss comes down to your diet. It goes without saying that you should be at a caloric deficit of about 400-500 calories daily.

You can check your calorie numbers here: https://www.freedieting.com/calorie-calculator

3. Watch Your Blood Sugar Levels:

It’s imperative that you understand that not all calories are made equal. For example, a slice of chicken breast may be around 280 calories, whereas a packet of M&Ms has about 240 calories.

Now, on paper, it may seem that the M&Ms have fewer calories… but that doesn’t consider the impact the food has on your blood sugar levels.

The key to losing weight fast is to ensure that your blood sugar levels are stable. Avoid foods that will spike your insulin levels.

Insulin sensitivity must be improved for you to arrest or stop fast weight gain. The best way to do that is to avoid white foods and, if possible, adopt an intermittent fasting protocol with a 6- or 8-hour eating window.

If you can maintain your blood sugar level and eliminate white foods, you’ll lose weight faster than you ever thought possible. This is what you need to FOCUS on.

4. Go For A Walk 5 Times A Week:

The best time to walk will be in the morning, on an empty stomach. Your glycogen levels will be low, and your body will tap into its fat stores for fuel.

Ideally, you’ll want to brisk walk for 45 to 60 minutes. You should elevate your heart rate, but the pace you walk at should still allow you to hold a conversation.

7 Essential Steps To A Fitter You In 2024

This way, you’ll burn fat throughout the activity. Walking is low-impact, and since it’s not taxing on your body, you’ll not have sugar/carb cravings.

One mistake many beginners make is to train hard at the gym only for them to feel very hungry later because their blood sugar levels are low or depleted – and they end up overeating.

This slows down their progress or even sabotages their efforts because you cannot out-exercise a bad diet or a caloric surplus.

You’re better off taking things slower and less intense but making more progress over time. Slow is smooth, and smooth is fast.

5. Mix In Some Resistance Training And Cardio:

Adding resistance training two or three times a week to your training regimen will help preserve your lean muscle mass. It’ll also boost your metabolism, allowing you to burn more calories while at rest.

As for cardio, since you’re already walking 5X a week, you’re getting sufficient cardio… BUT… if you could do one high-intensity cardio session (HIIT) for about 10-20 minutes daily, it’d benefit you greatly.

It could be running, cycling, boxing, or any activity that has you panting for breath. This will elevate your heart rate and put you in fat-burning mode for hours.

There’s a point to note here: If you’re a person who carries more weight or has led a sedentary life for years, engaging in high-intensity training can be torturous – and is best avoided.

Allow yourself to lose several pounds with the earlier tips, and when you’re lighter and able to move more easily, you can try HIIT. You must take a strategic approach here.

6. Sleep For 7-8 hours:

Getting sufficient sleep is a must. While some people may claim that they can get by with 4-6 hours of sleep a night, most people need about 7-8 hours.

When you’re sleeping, you’re in a fasted state. Your body will be resting and repairing itself while burning calories, too. You need time to recover to have the energy for the next day’s diet and workout.

7 Essential Steps To A Fitter You In 2024

7. Think Lifestyle, NOT Weight Loss:

Very often, when people make a New Year’s Day resolution to get fit or lose weight, they view it as a one-off event—a goal or target that they need to hit.

Because of this mindset, they’re often in a race against time. They exercise too much or cut their calories too drastically. They want to achieve their goal fast – and this approach works against them.

Firstly, it’s extremely difficult to overhaul your diet overnight. Secondly, reducing your calories drastically will cause severe food cravings, and food is all you’ll think about.

Thirdly, if you train too hard at the gym to see fast results, you’ll wear yourself out too soon. Workouts will become something you dread because you’re training to the point of exhaustion.

This is the wrong approach. Instead, you need to view your fitness as a lifestyle. That means eating clean and exercising are habits that, once you begin doing them, will last until your golden years.

When you adopt this long-term mindset, you’ll realize that time is not your enemy. It’s your ally. One of the cornerstones of successful weight loss and physical transformation is TIME.

You need time… not speed. There are no fast results here. The slow and steady approach will ensure that you progressively march towards your goal without losing steam or quitting within a month.

So, in 2024, however unfit you may be, or if you are carrying more weight, promise yourself that you’ll adopt the slower approach and keep it until 2025.

In 6 months, you’ll be amazed at how much weight you’ve lost and how much better you feel.

From months 6 to 12, you’ll be motivated to push yourself just that little bit harder. You’ll run faster, lift more weight, eat cleaner and by 2025, you’ll be a brand new you.

Then you’ll realize that you won’t need a weight loss resolution for the next year because fitness and a clean eating plan are your new lifestyle. That’s how it’s done… and now you can do it too by following these 7 Essential Steps To A Fitter You In 2024

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