SAEDNEWS: To lose weight, you need to exercise and eat a balanced diet. But which foods actually help with slimming down? Which nutrients can support weight loss? In this article, we’ve compiled a list of foods—including fruits, vegetables, and protein sources—that you can incorporate into a weight-loss plan.
According to Saed News’ Sports World Service, many people are currently seeking ways to lose weight quickly. Numerous diets promise fast results, but it’s important to note that a healthy diet is never truly “quick” or extreme.
However, if you already eat lightly and exercise regularly but aren’t seeing changes on the scale, small adjustments can help accelerate weight loss and prevent plateaus.
Drink water quickly and regularly
Drinking water increases feelings of fullness, helping you eat less. Aim for 8–10 glasses daily. Sometimes thirst is mistaken for hunger. If reaching this amount feels difficult, just keep your body hydrated to prevent dehydration. Research shows that people who drink two glasses of water 30 minutes before meals lose about 1.5 kg more over three months than those who don’t. Start your day with water and carry a bottle with you.
Keep a food journal
Tracking meals might seem tedious, but studies show it doubles weight loss success. Many people forget small snacks eaten mindlessly, which accumulate over time. Use a notebook or a mobile app to identify patterns of inattentive eating.
Modify portion sizes
Instead of eating a full bowl of ice cream with berries, try a small scoop with a bowl of berries. Swap a plate of pasta with a plate of vegetables and a smaller portion of pasta. These changes reduce calories while increasing nutrient intake.
Try high-intensity interval training (HIIT)
Three 30-minute aerobic sessions per week burn fat, but if time is limited, try HIIT. Alternate short bursts of intense exercise with recovery periods. For beginners, sprint for 10–15 seconds, then rest for 30 seconds. Over time, increase intensity and shorten rest. Fifteen minutes of HIIT can burn as many calories as 30 minutes of traditional cardio.
Eat before social events
Consuming a light, fiber-rich snack (about 100 calories) before a party or dinner helps control appetite and prevents overeating. Options include an apple or a small handful of nuts.
Include strength training
Strength exercises burn calories at rest, boost metabolism, and promote fat loss. Even bodyweight exercises at home can help. More muscle means more calories burned, even while not exercising.
Increase protein intake
Protein-rich meals reduce sugar storage and support muscle retention, which increases metabolism. Combine with strength training for best results.
Choose healthy snacks
Select snacks that combine protein and fiber, such as apples with peanut butter, plain yogurt with berries, or whole-grain crackers with hummus. Adding spicy foods can slightly boost metabolism.
Eat beans
Beans are excellent sources of carbohydrates, protein, and fiber, which are slowly digested and keep you full longer. Eating three-quarters of a cup daily for six weeks may lead to approximately 3 kg of weight loss.
Plan your meals
In a world of 24-hour food access and large restaurant portions, structured meal planning helps avoid overeating. One effective approach is a 12-hour eating window, e.g., breakfast at 7 a.m. and dinner by 7 p.m.
Consume fiber
Fiber-rich foods like prunes, legumes, and pears improve gut health and promote satiety, supporting healthy weight.
Avoid sugary drinks
Beverages like sweetened coffee, soda, and fruit juices add 150–500 hidden calories. Stick to water, unsweetened tea, or herbal infusions.
Get enough sleep
Adults generally need 7–9 hours of sleep. Inadequate sleep increases hunger and poor food choices. Proper rest supports your weight-loss efforts.
Apples: High in fiber, reduce appetite, and require chewing, which sends satiety signals to the brain.
Blueberries: Low-calorie, high-fiber, antioxidant-rich, and support metabolism.
Red grapes: Contain resveratrol, which can prevent fat storage and slightly boost metabolism after consumption.
Bananas: Contain resistant starch, supporting fat metabolism and energy expenditure.
Grapefruit: Consuming half 30 minutes before meals may boost metabolism and fat burning.
Avocado: Healthy fats like oleic acid help regulate weight and metabolism.
Celery: Low-calorie, high-water, and fiber content supports satiety.
Broccoli: Rich in fiber, low in calories, contains iron and calcium, and is excellent for weight management.
Mushrooms: Low-calorie, high in fiber and nutrients; consistent intake helps reduce weight.
Spinach: Contains compounds that can help control appetite.
Potatoes: High in resistant starch, very filling, and promote fat metabolism.
Raw vegetables as snacks: Low-calorie, water-rich, and filling; e.g., celery or carrots with a small dip.
Apple cider vinegar: Can help break down fat when added to salads.
Legumes: High in protein and fiber, including black beans, red beans, and lentils, which help weight loss when prepared properly.
Nuts: Almonds and other nuts reduce appetite, increase satiety, and support fat loss.
Eggs: Protein-rich, satisfying, and reduce snacking between meals.
Lean meats: Chicken breast and other lean proteins support fullness without excessive fat.
Fish: Low-fat fish or omega-3 rich fatty fish help protect heart health and support weight loss.
Brown rice: Provides energy for exercise and is less likely to convert into fat.
Dark chocolate: May slow digestion, extend satiety, and contains healthy unsaturated fats.
Green tea: Contains epigallocatechin gallate (EGCG), which promotes fat burning.
A balanced diet that includes proteins, healthy fats, fiber-rich vegetables, and nutrient-dense foods supports faster, sustainable weight loss. Every meal should ideally contain a protein source, low-carb vegetables, and a healthy fat to optimize results.
