How to Burn Calories | Weight Loss Exercises

It is becoming increasingly more important for people to lose weight and they exploit every possible option to get to their goal. Here are some options that will surely lead you to your goals.

Burning calories is a phenomenon reserved for the modern world; people are obsessed with burning calories. Before we eat or drink something we like to know its calorific value, we want to know where, how, when can we burn the extra calories and get lean.  There has been an upsurge of products, tips and tricks to help people burn calories, but the truth is that unlike what they have to say, there is only one way to burn calories, and that is to be in motion.

Go for a Run

Running is by far the most useful method of burning calories, there is no second doubt on that. The trick here is to surprise your body, people usually tend to run the same distance everyday and think that more they run the better it is. This is a very wrong conception, the truth is that the longer you run the more your body will start to get used to it and hence lesser calories will burn. Therefore push yourself each day, and surprise your body, run, jog and sprint, mix them all up. You will have to be careful to see that the burning of the calories doesn’t get stagnant, the moment it does, change the method of run.

Eat Smaller Meals

This is one of the best tricks; eat smaller meals, instead of two or three big meals in a day. Every time you eat a meal or snack on something, your gastronomical tract gets turned on, and then starts digesting the food and pulling all the nutrients. Hence eating meals every two hours daily will keep your metabolism fired up and thus will burn your calories. The fact of the matter is that it costs calories in order to fire your digestion machine; therefore you will need to eat smaller meals or snacks to keep you going throughout the day. This is the healthiest way of eating your meals, and it also leads to burning the extra calories.

Eat Breakfast

This is one of the most important things to take care of when you are on the run for losing calories; breakfast is an integral part of your day. Moreover, evidence shows that there seems to be a link between skipping breakfast and gaining body weight. It has also been found that those who do not eat their breakfast tend to take in more calories as the day seems to pass. When you eat breakfast in the morning, you tend to provide your body with the needed energy so that you can go on for the day, it s a great start for you day. You need to realise that when you sleep you are basically fasting and so as you wake up you will need to fuel your body.

Consume Caffeine

If you want to burn calories in a more effective way then you should start the intake of caffeine. By having 250 milligrams of caffeine with your meal you can increase the calories spent metabolizing the meal by 10%. Green tea happens to be the most effective of them. You must avoid milk, sugar, cream, soda, and the likes. Drink water all the time and drink caffeine instead of creamed coffees. It certainly won’t taste all that good at first, it will take time to get used to it.

Read more articles on Weight Loss Exercises

How to use Prunes for Weight Loss

Losing weight is far bigger challenge that it seems, but incorporating fat burning foods in your diet can boost your efforts significantly. Prune, also referred to as dried plum, is one such super-food for weight loss. It is sweet, sticky, chewy and a good source of soluble dietary fibre.

[Read: Best Weight Loss Fibres]

According to the World’s Healthiest Foods, a 42 gram serving of prunes provides between 10 percent and 15 percent of the daily value for dietary fibre. It increases the time for food to leave the stomach and delays the absorption of glucose, making one feel fuller for long. Moreover, prunes keep your digestive system working correctly to aid weight loss.

Dietary Guidelines to Use Prunes for Weight Loss

A publication from Northwestern University suggests that reducing caloric intake to the 1,500-calorie range will enable most people to lose weight. Classified under the dried fruit category of the USDA Dietary Guidelines, half-a-cup serving of dried prunes fulfils two-thirds of your fruit requirement for the day and you only need one and half cups of fruit if you’re eating between 1,500 and 1,800 calories a day.

You can use prunes in addition to the snacks. One way of consuming prunes for weight loss is combining it with meats. It is advised to combine prunes, nuts, raisins and whole-grain cereals for a healthy wight loss mix which also fulfils your requirement for monounsaturated fats and fibre. Some of the suggestions on how to use prunes in combination with foods include – with grilled lean pork chop, diced prunes with bread crumbs, with lean meat, chopped prunes into yoghurt, a prune in half a cup of low-calorie ice cream and for chicken stuffing.

[Read: Ways to Burn your Belly Fat]

Prune Juice Diet for Weight Loss

Prune juice diet for weight loss involves drinking prune juice and nothing else, which makes painful for foods to pass. The juice diet encourages evacuation of the bowels often due to the high fibre and enzymes. Lack of caloric consumption and frequent passing of watery stools aids weight loss.

Prune juice in excess (drinking more than 4 ounces at a time) can be ineffective and sometimes harmful. Once weight loss is achieved, the body slows down and become lethargic as a response. The weight may return as the body tries to bring itself back to working order. Sometimes, prune juice diet may irritate colon and intestines.

The Bottom Line

If you are including prunes in your weight loss diet chart, make sure you eat them in small portions. Prune diet proves effective and natural to help body shed unwanted weight only when appropriately coupled with a balanced diet, exercise regimen and motivation.

Read more articles on Diet and Nutrition.

Know how jogging can help you lose weight

Jogging is by far one of the best exercises for weight loss, start your jog today with these simple tips!

How to Jog to Lose WeightJogging sounds boring doesn’t it? Waking up in the morning and then running outside in the heat, cold, rain or come what may? That is certainly not what you signed up for when you thought of losing weight, right? But get one fact straight; running is the most effective method of losing weight! You either like it or leave it! 

Set a goal

Any journey that you embark on needs to have an aim and motive, or else you will be lost. Your methods and ways, your weight loss goal, your weight loss regime and your mind set. Keep a record of your calories lost and calories found or simply just keep a count on your calories so that you know what you are doing.

Follow a program

Create a running program and do follow it strictly. It may be the quiet break of dawn or the sinister evening that gives you the inspiration. Whatever it is, be sure to follow it regularly, a day lost is a day of extra calories won. Keep the running for 20 minutes, also some sprinting in between so that you have an intense work out moment there. Also, if you have just started to run then you may begin with walking and then slowly take it to jogging.

Try inclined roads

To make your jogging more effective try and run on inclined roads. This can make your session more intense, thus aggravating your chances for a more effective weight loss. If you live in the plains then it would be difficult to find an inclined road. In this case you can always run up your stairs, and repeat this a few times.

Buy accessories

Now that you have made your mind to run, you must get yourself the attire. Buy a comfortable pair of running shoes, running clothes and a timer. Running shoes are necessary as it will make you more comfortable and will have more impact on your run. And workout clothes will make you more comfortable as they are usually manufactured in such a way that it doesn’t blot your sweat.

Start small

You cannot expect to be running a marathon from the first day, and therefore you should start small. Starting small will help you to build your jogging experience and you will be able to cover longer distances this way. Increase the distance that you will cover while jogging bit by bit and you will see that after a certain amount of time you are able to run longer distances with more grace and more enegy.

The last thing that you must remember is to eat well and healthy. Losing weight does not mean that you give up on your diet. Be sure to eat healthy and work out at the same time. Consult a dietician for a better result.

Image: Shutterstock

Weight Loss Dos and Don’ts| Weight Loss Tips

 

People eyeing weight loss are caught in the never-ending fix about the right and wrong ways to do it. When you are not sure about how to diet, or of the best way to lose weight and maintain weight loss, you must follow some dos and don’ts. They will help you home in your goal and keep the weight off.

Dos of Weight Loss

Re-fuel Yourself Every Now and Then

Eating regularly when you are hungry is a good idea, but make sure that you snack on the right things. Good snacks are fruit, vegetable sticks and low fat dips, scones (watch the butter), sandwiches, toast, smoothies and low fat or diet yogurt.

Walk it Off

Small changes make big differences (overtime). Take a walk at lunchtime. Offer to make the coffee at work or wash up, just walking over to the kettle every day for a few weeks counts! Or could even exercise at your desk!

Shop with a List

Make a list before you go shopping and stick to it. Don’t listen to your growling stomach when standing in the chocolate aisle. You are more prone to buy foods that are high in fat and sugar when you don’t go shopping with a fixed listing.

Read Packaging Label Carefully

Don’t be diddled by marketing- low fat does not necessarily mean low calorie. Make sure you read the labels on food stuffs so you know exactly what you are eating. Beware! Many manufacturers lower the amount of fat in dessert foods and increase the amount of sugar to compensate.

Eat Small Portions

It is important to get your meal portions correct so try to eat more fruit, vegetables and starchy foods and less of the protein, dairy products and fatty and sugary foods. Also, try eating of a small plate instead of a big one. It has been scientifically proved to help in reducing portion size of the meal.

Make Health-conscious Friends

Being surrounded by people who will eat the same foods and encourage you along the way is a good idea. Find a ‘buddy’ or someone in your family to boost your morale.

Don’ts of Weight Loss

Crash Diet

Crash dieting leads to fluctuation in your weight, which in turn affects your positive self-esteem. If you stay focused on eating healthy and living an active, healthy lifestyle, over time you’ll see the results you’re looking for, and be more likely to maintain a healthy weight.

Miss Breakfast

A classic way to think you are cutting back is to miss the most important meal of the day. By missing breakfast you are more likely to go for a snack mid-morning and it may not always be a healthy one you reach for!

Eat Processed Food

Eat real, plant-based foods, animal meats, vitamins and minerals. If a food contains chemicals or other ingredients you are unfamiliar with, don’t eat it.

Over Exercise

Over exercise quickly leads to fatigue and may even lead to an eating disorder. Make it a point to exercise no more than 30 minutes to an hour three to five days a week.

While shedding excess weight can mean a healthier, more energized you; there are right ways and wrong ways to go about dieting and weight loss. Follow only the right ones!

Read more articles on Weight Loss.

Reasons why you do not lose weight| Weight Loss Tips

Alas! The vicious cycle of trying and trying but not losing weight doesn’t end.  And our self esteem goes down with the scale going up. Don’t lose hope, positive thinking works in favour of our body.

If you have exhausted yourself just reading this, you seriously need to lose weight. And if you have been trying and can’t succeed, there can be several reasons for it unknown to you.

Weight gain and obesity are not only caused by a genetic predisposition or dietary and lifestyle behaviours, but are also affected by modern environmental factors. Some reasons why you can’t lose weight are:

Your Hormones are imbalanced

Hormone conditions such as hypothyroidism, polycystic ovarian syndrome and insulin resistance can cause weight gain and make it hard to lose weight. Get yourself tested, and make adequate dietary changes to help you with these conditions. You must exclude refined carbohydrates from your diet plan and increase intake of good-quality protein, vegetables, seaweed and essential fatty acids.

You are always sitting

Watching celebrities dancing with their real-life partners, doing a sedentary job, and stalking old flames on social networking sites doesn’t leave you with much time to exercise? Uh-oh! It isn’t going to work. Or you intend to work out but are confused about the right type of exercise for weight loss?

In most cases, cardio is the calorie-burning king. Strength training is important, too (for many reasons), such as reducing the amount of muscle loss that occurs during weight loss, but it’s typically not a major calorie burner. So if you are relying almost exclusively on strength training as your weight-loss strategy, it could backfire.

You need more sleep

Doctors say if you aren’t sleeping, your body won’t be digesting food normally either. Besides, people suffering from insomnia often snack through the night or drink coffee, which makes the problem worse.

Turn off your phone and laptop at least one hour before going to bed. Focus on good sleep hygiene: get to bed early, make sure your room is dark and cool and avoid all drugs including cigarettes, alcohol and sleeping pills.

You are depressed

Most people share an emotional relationship with food. So when depressed, they tend to eat more. However, antidepressants can also stimulate the appetite as, when people feel happier, thanks to the medication, they overeat. This makes the problem two-fold.

Make sure you always have healthy snacks, such as fruit, nuts and seeds, on hand to stave off those pangs of hunger. Consult your doctor if you think medications are to be blamed for your weight gain.

You have a low resting metabolic rate

We all forget that age, sitting at a computer all day, and stress lowers your metabolic rate. Each decade, our metabolic rate drops 10-20 percent, requiring us to eat less and exercise more.

Boost your metabolic rate by engaging in 10 min bursts of activity throughout the day, adding resistance training to your workout and doubling your resting heart rate for 30 minutes at least three times per week.

You don’t have time to cook

The combination of busy lifestyles and fast food at our fingertips has resulted in less food preparation in the home. Grabbing breakfast on the go or takeaway for dinner is not good for your waistline.

Whenever you make a meal, make extra and freeze portions for those days you don’t have time to cook.

These factors could be making you hit the wall with your weight. Check them, get help and do the needful and shed those stubborn pounds off. Apart from these, here are some additonal tiny reasons you’re not losing weight:

  • You think your diet is healthy while it is not! Empty calories from low-carb or low-fat products will not satisfy your hunger or cravings. You will always end up eating more. It is better to stick to real food albeit in reasonable amounts.
  • Stress is one of the reasons you’re not losing weight. Stress causes the production of cortisol in the body which promotes the storage of fat molecules.
  • Avoid carbohydrates when you are trying to lose weight. In addition, avoid all processed food and if possible, fruits too.
  • Don’t rely on the scales too much. Maybe the results are not being reflected on the scales as you are adding lean muscle and bone density from resistance training.
  • Do not skip meals. It is a fact that people who eat less than three meals a day end up consuming more calories than the ones eating 4-5 small meals a day. Always start your day with a healthy breakfast.
  • Your exercise may not active enough! It is quite possible that your level of exercise is below the one required to dip into your glycogen reserves. Your daily level should be beyond 70-75% max heart rate.
  • Keep the junk food out of your pantry. Out of sight is out of reach. Stock up on healthier options.
  • Skipping solid food and going in for liquid options may not work out if they are higher on calories. Smoothies, sweetened juices, teas and sodas are a death blow to your attempt to lose weight.
  • Lack of enough sleep or sleep deprivation can cause the release of cortisol, the fat storing agent. You require 7-8 hours of sleep every night to keep the cortisol levels in check.
  • Lastly, it is possible that you’ve reached a homeostasis. Maybe your body has reached its genetic set point which is a plateau that is hard to break. This can be one of the reasons you’re not losing weight as getting out of this requires very serious effort.

Image: Getty

Simple tips and tricks to get rid of your side fat

Weight loss can become a difficult task, especially if you are trying to lose weight by depriving yourself of food. There are better and more effective ways to lose the side fat from around your waist. Food depreciation may only help you temporarily with risk of several side-effects such as sleep loss, fatigue and stress. Let’s help you get rid of that extra fat without posing risk to your health.

Think healthy

The first thing you should do is switch to a healthy lifestyle that includes a balanced low-calorie diet. Avoid eating processed or unhealthy food and switch to fresh foods including fruits and vegetables. Quit unhealthy habits such as smoking and drinking. You should always look for opportunities to indulge in physical activities such as walking and climbing stairs. Enroll yourself in a sport of your choice and enjoy. 

Yoga

Yoga can help you easily get rid of your side fat without much effort. Yoga offers some amazing poses and breathing exercises that can support your weight loss. Several yoga Pranayama include breathing modulations and deep breathing that can fill your lungs with fresh oxygen which is further transferred to the rest of your body. The increased oxidation throughout the body helps burns fat cells faster than normal. Deep breathing also promotes blood circulation and energy production in the body, which gives you more energy to become more physically active.

Yoga also offers padmasana, another effective breathing exercise, that can elevate your lost weight without much effort. To perform the pranayama, sit relaxed but straight on a flat surface such as a mat. Cross your legs to move into padmasana and straighten your back. With your thumbs, close your ears and use your middle fingers to gently put a little pressure on your eyes. Use your indexes to press your temples and place your ring and little fingers on the bridge of your nose. Breathe deeply and exhale gradually through your nose. Perform it for close to 10 minutes.

Zumba

If you like dancing, this one is for you. Zumba is a fitness program, developed in the mid 90s, based on dance and Latin and international music that usually lasts for 60-90 minutes. It incorporates interval training with alternative fast and slow rhythms along with resistance training. It’s effectiveness in improving fitness is the main reason for people to choose zumba for weight loss over other weight loss methods. People are taking more interest in zumba dance for weight loss as compared with learning it as a dance form.There are now several variations of zumba dance program depending on the country and the academy by which an instructor has received training from.

Image source: Shutterstock

Lose Weight by Eating the Right Foods | Diet Foods

 

Weight loss is on most people’s mind, but they cannot just get to what they want. The right kinds of foods are there for you to pick, they are present all around you. All you have to do is to pick them out for your diet plan.

It is very difficult to lose weight when there are so many social obligations involving all sorts of unhealthy foods. Unhealthy foods seem to be a way to go about any social gathering, because as cruel as it may sound, these foods taste amazing. Now you have to make sure that when you are picking your own food they are not a heap of fatty, oily, unhealthy foods. They need to be nutritious and very healthy so that you can lose weight. Yes, you can lose weight by eating the right foods, just exercising will never help when you are consuming worthless foods.

Oats

Now when the idea is to eat such foods that would keep you full for longer periods of time, then how can you not pick oats? Oats are healthy and have up to 5 grams of fiber per serving which make them the most filling choice for food. You should ideally opt for the ones that are steel cut and rolled, the instant oats contain about three to four grams of fiber per serving. Eat oats for breakfast and you will not have to worry to eat any sort of junk for long!

Apples

Apple is another good way to keep your weight at bay. It has been found that people who opt to eat apples consume fewer calories. Also apples have antioxidants that may prevent any metabolic syndrome which is a condition marked by excess of belly fat. Forget all your pathetic junk food snacking, go for apples when you are hungry. You also should remember that raw fruits contain more fiber and is therefore good for you.

Eggs

These neat little oval things are just brilliant for your health. Eggs are full of protein and are a just the ideal way to start your day. Add eggs to your breakfast plate, this is very necessary.  You should eat the whole egg instead of falling for popular notions like only the egg white is the healthy bit. Also, half the protein that you are seeking from an egg comes from the yolk. Also, egg yolks have vitamin E that allows you to remain fuller for long.

Kidney Beans

Beans are good for your health as you already know, but do you know which type of beans is the best? It is the red beans which is the best.  Red beans offer protein and fiber at more than 5 grams per serving. Kidney beans are also very rich in resistant starch and hence a half cup serving would mean that you are consuming 2 grams of the slimming carbohydrate!

Avocado

Yes avocado definitely has fat content but that should not scare you because that is what makes it a top weight loss food. The monounsaturated fat that is contained in an avocado is good for you to increase satiety. You could add avocado to sandwiches for a creamy texture and flavour as well. Truth is that avocados contain a lot of calories and hence you would do good to watch your portions.

Most of all you should drink a lot of water and get enough sleep, and you will find that weight loss is a smooth sail.

Read more articles on Weight Loss Foods.

Does Drinking Black Coffee Aid Weight Loss?

Black coffee is the first thing that comes to our minds after waking up in the morning. Black coffee somehow gives a sudden burst in energy and allows us to get super active. What is its role in weight loss? Drinking coffee before workout helps in losing weight. The caffeine content in coffee speeds up the metabolism, providing a temporary energy boost that can result in a more intense workout, thus contributing to weight loss. Caffeine present in coffee is responsible for weight loss. People often consume caffeine to increase their energy and alertness levels.

Coffee suppresses appetite, thus increases weight loss. Caffeine causes weight loss due to following reasons: 

Burns fat

Caffeine triggers your muscles to use fat as an energy source instead of using the sugars from carbohydrates, thus decreasing your fat content. But this effect is short-lived and inconsistent from person to person. Caffeine has also been found to enhance an individual’s performance during endurance activities by increasing the body’s ability to draw extra energy out of the fat reserves. 

Diuretic

Coffee also has a diuretic effect that contributes to weight loss after exercise. Diuretics are chemicals that pull water from the body, which in turn dehydrates you. Caffeine pulls out water from the body decreasing the body weight. 

Suppress appetite

Caffeine has effect on the neurotransmitters dopamine, serotonin and acetylcholine. Low serotonin levels can cause you to crave carbohydrate-rich foods. By increasing these levels from caffeine intake, carbohydrate craving can be reduced or eliminated. Caffeine slightly increases the basal metabolic rate when consumed before a workout. So prolonged work out can be performed with more intensity enhancing weight loss. 

Ergogenic aid

Caffeine is regarded to enhance performance that’s called ergogenic aid. Caffeine boosts levels of nitric oxide in the bloodstream, resulting in increased blood flow to muscles. This can lead to longer, more thorough workouts that can cause increased weight loss.

Compliments your workout

Caffeine blocks certain chemicals which cause inflammation and soreness in the muscles post workout. This helps to train faster, longer and harder. Also, as black coffee is calorie free so naturally it does not add any calorie content into the body. This way, you are getting the weight loss stimulation without negating it through additional calories.

Black coffee is a way to lose weight but too much of black coffee possesses health problems also. Too much caffeine can cause insomnia, nervousness, restlessness, irritability, headaches and other problems. So it should be consumed in moderate amount to enjoy its benefits. It not only helps to boost the metabolism but it also provides numerous health benefits for your overall wellness.

Image: Shutterstock

5 Best ways to keep your weight down

Losing weight is just a small part of the fight, at least for some individuals. The greater test is keeping the weight off over the long haul. Be that as it may, is there a mystery recipe for staying thin? How do you keep the weight off in the long term is the greater challenge, as most people find themselves gaining back at least one dress size after a dramatic weight loss. We spoke to Preeti Rao, a certified health and wellness coach and consultant and here’s what she had to say. 

weightloss

There are five basic yet essential ways to shed the extra fat and keep it off for a long time, as follows: 

Break the fast

When you skip breakfast, your glucose drops even lower. Subsequently, you have less vitality and are hungry through the day. This sets you up to hastily nibbles in the morning—regularly on high-fat snacks—or to eat additional servings or greater parts at lunch or dinner. Repeated studies show that individuals who skip breakfast repay later in the day with lower glycemix indexes. This leads to craving carbohydrates and fats. Breakfast makes your body feels supported and fulfilled, making you less inclined to eat through the day. 

Eat when hungry

Reduce unnecessary snacking. Most of us have used to the industrialiesd regulated lifestyles of today, which prescribe three meals a day, as well as snacks and tea breaks in-between. Many times we eat from stress or simply to be social. Instead, learn to listen to your body and eat when you feel hungry. Also, be mindful of eating only 70% to 80% of your capacity. 

Replace your simple carbs with complex carbs

Complex carbohydrates are rich in fiber and are not highly processed like refined carbohydrates, take longer to digest and hence provide a sustained source of energy for a longer duration. You will also feel satiated faster with a lesser quantity of food and will not have that urge to snack unhealthily between meals. This pattern would then lead to reduce intake of calories and hence lead to weight loss. 

Carbs which help in weight loss

  • Bran
  • Wheat germ
  • Maize
  • Buckwheat
  • Cornmeal
  • Oatmeal
  • Whole Grain Bread
  • Whole Grain Pasta
  • Brown Rice
  • Barley
  • Wild Rice 

Eat full fat

Ghee has just been declared a super food and what makes it so, is the fact that a little fat is good for you. Good fats are fats we get from fish, certain plants and unrefined animal fats. Some of the benefits of Omega 3 fats are better bone health as well as better cholesterol ratio. Good fats also help you limit your carbohydrate intake. This helps in maintaining a proper balance in your body. So go and stock up on fish, avocados and add a little ghee to your meal, sprinkle it on top, instead of frying food in it. 

Exercise (Low Intensity-Low Impact)

You should blaze a bigger number of calories than you devour to shed pounds. Exercise helps you do this. Low- intensity exercise done consistently over a period of at least 35-40 minutes, five times a week, should be more than enough to keep your body in shape. Over exercising on high intensity comes with its own problems, like joint issues, lower protein mass in the body as well as muscle fatigue especially when you are overweight.  Once you drop some of the pounds, you can begin introducing strength, flexibility and endurance training. Make sure you do that with a trained and certified coach.

While these are just some tips to keep the weight off, don’t forget the smartest thing you can do is to make choices. Adopt a healthier lifestyle as opposed to going on diets or starving the body. Consciously adopt fresh fruits and vegetables to be part of your diet, add more fiber into it, and do schedule in meaningful exercise. Small lifestyle choices go a long way in controlling weight and maintaining long term health.

Image Source: Getty

Add these 3 best nuts to your diet to stay slim and fit

Weight loss sometimes feels like a nightmare with those extra pounds bogging one down. From expensive gym memberships, yoga classes to crash dieting; people try everything under the sun to look their best. However, it is to be remembered that only a combination of a healthy diet and optimum exercise is a sure way of losing weight. And nuts come to the rescue of all those who want to lose weight. In fact, nuts are known to enhance one’s metabolism and help in fighting the flab.

Why nuts for weight loss?

  • Nuts make one feel fuller and kill that unhealthy junk food craving.
  • Nuts are good for weight loss as several researches have pointed out that people who eat nuts more often are also inclined towards eating more fruits and veggies, thus cutting on the meat intake. This is vital for weight loss.
  • The oils and fats in nuts are good for our health and especially our heart. They do not contain any bad cholesterol.
  • Always eat the nuts in raw form for weight loss.
  • However, it is a misnomer that all nuts are good for weight loss. The salted that are so freely available in supermarkets are actually bad for you.

Best nuts for weight loss

Almonds

Almonds rank really high when it comes to the best nuts for weight loss. Almonds are a rich source of fibre, proteins and omega 3 fatty acids and all these are needed for losing weight. In fact, according to a study that was published in the International Journal of Obesity and Related Metabolic Disorders, obese adults who eat more almonds have significant reduction in their weight. Almonds also help one feel full, thereby reducing the overall calorie intake.

Walnuts

Like almonds, walnuts too should be made a part of one’s daily diet for losing weight. They are a rich source of omega 3 fatty acids, protein and fibre. In fact, walnuts are especially good for the heart and they help in ridding the body of bad cholesterol.

Cashew nuts

A rich source of minerals such as zinc and phosphorus and also rich in fibre, proteins and healthy fats; cashews are essential for weight loss. Moreover, just like the other nuts, cashews too make a person feel full, thereby curbing the desire of unhealthy eating.

Image: Shutterstock