They also found that the consumption of unfried potatoes did not increase the risk of death. When eating out, people looking to lose weight should select a salad, fresh fruit, or a pickle as a side instead of fries. Hamburgers from restaurants, especially fast-food establishments, are often high in fat and calories. A year study from investigated the consumption of restaurant foods in 19, young African-American women.
The researchers reported that participants who ate restaurant burgers at least twice a week had a higher risk of obesity than those who ate them on fewer than five occasions per year. Lean, ground beef can be part of a healthful diet if a person cooks it at home without added fats or oils. An occasional homemade burger can be a good source of protein, iron, and some B vitamins. When trying to lose weight, it is best to avoid hamburgers and fried foods when eating out.
More healthful alternatives can include grilled chicken, fish, or salads with grilled meat. Crackers and chips are types of processed food. More healthful snacking options include raw carrots or celery with hummus or a small portion of toasted nuts with no added salt or sugar. White pasta or bread that people make using refined wheat flour is typically high in calories and carbohydrates but low in fiber, protein, and other nutrients.
Whole-grain varieties of pasta and bread are readily available. These generally contain more fiber and nutrients than white varieties, which can make them more filling and healthful.
The ingredients label should list a whole-grain flour as the main type of flour. Some examples include whole-wheat flour, brown rice flour, and whole-rye flour.
A study in Iran identified a link between white rice consumption and obesity in female adolescents. Brown rice, quinoa , and cauliflower rice are healthful alternatives to white rice.
These options are richer in dietary fiber, which can help a person feel fuller for longer. Although energy and granola bars are often rich in fiber and protein, they can sometimes contain as much sugar as a candy bar. Fresh fruits contain fiber and beneficial nutrients and are generally low in calories. Dried fruits, however, can be more calorie dense. As they contain much less water, dried fruits are a concentrated source of fructose. As a result, gram for gram, dried fruit contains more calories and sugar than fresh fruit.
However, dried fruits still contain fiber and nutrients, making them a better sweet snack option than cookies or candies. People who are trying to lose weight can still enjoy dried fruits in moderation, but it is important to check that they do not contain added sugar. Many people consider yogurt to be a healthful food for weight loss. Greek yogurt, in particular, contains protein, and the bacterial cultures in yogurt may aid digestion.
However, with so many different types of yogurt available, it is important to read the nutrition labels. It is best to avoid sugar- or honey-sweetened yogurts. Fat-free yogurts are especially likely to contain added sugars. Ice cream is a high-sugar, high-calorie dessert that offers very little protein and no fiber. It is also easy to exceed the recommended portion size of ice cream, which is usually half a cup.
Consider frozen fruit for an alternative cold and sweet treat. Often there's little or no evidence to back up these diets, and they can be difficult to keep to in the long term. We put on weight when the amount of calories we eat exceeds the amount of calories we burn through normal everyday activities and exercise. Most adults need to eat less and get more active. The only way to lose weight healthily and keep it off is to make permanent changes to the way you eat and exercise.
A few small alterations, such as eating less and choosing drinks that are lower in fat, sugar and alcohol, can help you lose weight. There are also plenty of ways to make physical activity part of your life.
You should be able to lose this amount if you eat about to fewer calories than you normally consume each day. An average man needs about 2, calories a day and an average woman about 2, calories to stay the same weight. Find out whether it's safe to lose weight fast. You'll find lots more tips and information in our lose weight section.
Regular physical activity will not only help you lose weight, but could also reduce your risk of developing a serious illness. The amount of physical activity that's recommended depends on your age. Adults aged 19 to 64 who are new to activity should aim to build up to minutes of moderate-intensity aerobic activity a week. Beware of buying fake or unlicensed medical products sold as slimming products. Get informed and know what you're buying. Sugary drinks can negatively affect your weight and general health.
If weight loss is your goal, then giving up soda and similar drinks may have a big impact. It is high on the glycemic index and can spike your blood sugar levels Fortunately, there are many healthy alternatives to conventional wheat bread.
One is Ezekiel bread , which is probably the healthiest bread on the market. However, keep in mind that all wheat breads do contain gluten. Some other options include oopsie bread, cornbread and almond flour bread.
White bread is made from very fine flour, and can spike your blood sugar levels and lead to overeating. However, there are many other types of bread you can eat. Candy bars are extremely unhealthy.
They pack a lot of added sugar, added oils and refined flour into a small package. Candy bars are high in calories and low in nutrients. An average-sized candy bar covered in chocolate can contain around — calories , and extra-large bars may contain even more Unfortunately, you can find candy bars everywhere.
They are even strategically placed in stores in order to tempt consumers into buying them impulsively. Candy bars consist of unhealthy ingredients like sugar, refined flour and added oils. They are high in calories, but not very filling.
Fruit juices are highly processed and loaded with sugar. In fact, they can contain just as much sugar and calories as soda, if not more Stay away from fruit juice and eat whole fruit instead. Fruit juice is high in calories and added sugar, but usually contains no fiber. It is best to stick to whole fruit. Pastries, cookies and cakes are packed with unhealthy ingredients like added sugar and refined flour.
They may also contain artificial trans fats , which are very harmful and linked to many diseases Pastries, cookies and cakes are not very satisfying, and you will likely become hungry very quickly after eating these high-calorie, low-nutrient foods.
Pastries, cookies and cakes often contain large amounts of added sugar, refined flour and sometimes trans fat. These foods are high in calories but not very filling. Alcohol provides more calories than carbs and protein , or about 7 calories per gram. However, the evidence for alcohol and weight gain is not clear Drinking alcohol in moderation seems to be fine and is actually linked to reduced weight gain.
Heavy drinking, on the other hand, is associated with increased weight gain 20 , The type of alcohol also matters. Beer can cause weight gain, but drinking wine in moderation may actually be beneficial 19 , If you are trying to lose weight, you may want to consider cutting back on alcohol or skipping it altogether.
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