In Good Health | written by: LINDA STEPHENS | photo by: BAMBI RIEGEL riegelpictureworks.com
Achieving and maintaining a healthy weight are common goals for many of us year ‘round but when the warm weather hits? It’s an entirely different animal! Blame it on those short-sleeved shirts, those sleeveless tops and shorts —not to mention swim suits! …all that skin coming out from its cold-weather cave. Or maybe it’s the extra we ask of ourselves in the sports we chase during the warmer months that make us want to carry less weight. Whatever the reason, when the temps go up, we become more conscious about the foods we put down.
While regular exercise, a balanced diet, adequate water intake and consistent, sufficient sleep are key components of any successful weight loss plan, incorporating specific foods known for their weight loss benefits can also help. Read on for a list of foods that “wear well” and aid in weight loss by promoting satiety, boosting metabolism and providing essential nutrients for a healthy body.
1. Leafy Greens
Leafy greens such as spinach, kale and Swiss chard are low in calories and high in fiber, vitamins and minerals. They are excellent sources of nutrients that support overall health and weight loss, including iron, calcium and antioxidants. Incorporating leafy greens will not only help you feel fuller, it will also promote digestion and provide essential nutrients without adding excess calories.
2. Whole Grains
Whole grains like quinoa, brown rice and oats are rich in fiber and complex carbohydrates, which help keep you feeling full and satisfied for longer periods. Fiber aids in digestion, regulates blood sugar levels and supports weight management by reducing cravings and preventing overeating. Choose whole grains over refined grains for sustained energy and best satiety.
3. Lean Proteins
Lean Proteins such as chicken, turkey, fish, tofu and legumes are essential for weight loss due to their high protein content and low calorie density. Protein is known to increase feelings of fullness, boost metabolism and support muscle growth and repair. Including lean proteins in your meals can help curb hunger, prevent muscle loss during weight loss, and promote an increase in energy.
4. Berries
Berries such as strawberries, blueberries and raspberries are low in calories but high in fiber, antioxidants and vitamins. They are excellent choices for weight loss due to their sweet taste, satisfying texture and ability to curb cravings for sugary snacks. Enjoy berries on their own as a snack, add them to smoothies, yogurt or oatmeal, or use them in salads for a burst of flavor and nutrition.
5. Nuts and Seeds
Nuts and seeds are nutrient-dense foods that are rich in healthy fats, protein, fiber and essential nutrients. While they are calorie-dense, they can aid in weight loss when consumed in moderation due to their satiating properties. Options including almonds, walnuts, chia seeds and flaxseeds are great as snacks. You may also add them to salads or use them as toppings for yogurt and oatmeal.
6. Greek Yogurt
Greek yogurt is a rich source of protein, calcium and probiotics that can support weight loss and improve overall health. Protein helps boost metabolism, reduce appetite and support muscle growth, while probiotics promote gut health and digestion. Choose plain, low-fat Greek yogurt over flavored varieties to avoid added sugars and enjoy it as a snack or in smoothies and parfaits. For a delicious variation, add a scoop of chocolate collagen powder to yogurt and top with raspberries.
Some final tips:
- Aim to use a variety of seasonal fruits and vegetables. This will ensure that you are consuming a wide array of micronutrients, vitamins and minerals.
- Don’t skip meals. Instead, focus on eating every three to four hours to ward off sugar cravings.
- Be mindful of sweetened iced coffees. They can be high in sugar; You may be driving up you caloric intake without even realizing it!
In good health, Linda
LINDA STEPHENS, M.S. Nutritionist, Darien Resident and Owner, Linda Stephens Fitness, LLC. My virtual door is always open if you want to discuss your health goals. You can schedule a complimentary call with me through my website at www.lindamstephens.com
