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Finding the perfect Christmas gift for friends and family isn't always easy - but if they like to lead an active lifestyle, you might want to swerve the usual chocolates and booze and opt for something sporty instead.

From weights they can use in the living room, to seamless leggings that fit like a glove, we've scoured the options to find a variety of exciting and useful Christmas gifts for the gym bunny or fitness fanatic in your life.

Whether you're on a budget or you're keen to splash the cash, help them to reach their fitness goals in 2020 with one of these prize pressies...

1. Under Armour women's ColdGear reactor performance jacket, 105 (was 150), underarmour.com

Make those early morning runs slightly less arctic by adding this snuggly jacket to their kit. It's made from a lightweight fabric that promises to be ultra-comfy and is designed to conserve body heat while also allowing for maximum mobility. The best part? Thermal pockets to keep hands nice and toasty.

2. On Cloudswift running shoes, 135, on-running.com

There's no better feeling than a box-fresh pair of trainers. These shoes from Cloudswift have special foam cushioning tubes in the sole that give a springy and responsive ride from the first toe-off. The shoe comes in a variety of colours; our favourite is the rust hue with orange laces.

3. Focus dusty pink 7/8 leggings, 16.80 (were 28), loveleggings.com

With a seamless design and flattering high waistband, these budget-friendly leggings look just as good as some of the more expensive options on the market. They're made from a sweat-wicking fabric that has a 'second skin' fit, providing the ultimate support during those bendy squats and rows.

4. Domyos kettlebell 8kg, 14.99, decathlon.co.uk

There's a lot you can do with a kettlebell. Whether you swing it, row it, pull it or lunge with it, it's probably one of the most versatile pieces of equipment going. This one from Domyos is a great mid-weight that can add an extra burn to a home workout - and won't take up too much space in the cupboard.

5. Lonsdale pro training boxing gloves, 14.99, sportsdirect.com

Boxing is one of the most exhilarating forms of fitness going. What's not so great though? Rocking up to your local gym and having to stick your hands into a pair of sweaty gloves that have been worn a thousand times already. There's no law that says you need to have your own, but if you know someone who's thinking of getting on the bags this year, do them a favour and invest in a pair they don't have to share.

6. Fabfitfun subscription box, from around 38.88 plus shipping, fabfitfun.com

If you like the idea of bundling up a variety of little gifts for a friend but don't really know where to start (or don't have the time), this subscription box will do the hard work for you. Fabfitfun's winter box is packed with eight to 10 products (expect skincare, candles, make-up and other treats) with a total worth of over 150. You can buy a one-off box, or sign them up for a subscription of four seasonal boxes.

7. New Balance accelerate 5 inch running shorts, 9.99, sportsshoes.com

Is it just us or does men's workout gear tend to be a bit bland? If you know a super stylish guy, treat them to a new pair of gym shorts that don't look like everyone else's. These roomy ones have an elasticated waist to keep everything in place and a blue outer shell that's sure to look the part.

8. Adidas 3D backpack, 41.97 (was 59.95), adidas.co.uk

If you've ever tried to squeeze your gym kit into a bulging tote bag, you'll know that a sturdy and practical backpack is one of the best pieces of kit you can own. This one from Adidas has space for all the essentials and is big enough to fit a laptop too.

9. Nike fundamental training gloves, 6, sportsdirect.com

Some protection for the hands can be really important when you're getting into weights - they can help stop callouses forming and allow for a better grip on the bar. With a padded micro-fibre palm, these training gloves absorb slippy moisture and provide an all-important barrier between you and the equipment.

10. Power Plate Pulse, 299.95, powerplate.com

This handheld massager can bring relief to tight muscles after a hard gym session, which helps the body recover faster. Simply run it over the targeted area and the pulse head will jackhammer away knots and niggles. It has six attachments to provide different massages to relax and rejuvenate - whether you simply want to loosen up your shoulders or really go to town on tight calves.

Belfast Telegraph

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10 of the best fitness gifts this Christmas - Belfast Telegraph

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Recently, actor Godfrey Gao died at 35 after he collapsed on the sets of Chase Me. A reality show filmed at night, it sees celebrities compete against pro sportspeople, to test those cornerstones of all fitness activity: speed, strength, endurance, balance.

Have you felt of late though, that were all part of a sort of reality show that dwells on fitness to the extent that if youre not doing something substantial lifting a loaded barbell, working the ropes, swimming 1,500 metres thrice a week, youre relegated to the bottom of this new fitness caste system?

You cant just be running 5k or training for a half marathon you better be doing an ultra. And if you dont look like a pro with the right gear, well, whats the point of being? Amateur sport is being seen like a corporate ladder to climb.

How did we get to the point of this extreme, where weve tied ourselves up in knots about going harder, pushing ourselves, working towards a higher goal? Its happened because, as the actor Adil Hussain recently told me in an interview, we have shifted, as a society, from being knowledge-driven to becoming goal-oriented.

This puts our various organs out of sync with each other not just a mind-body disconnect, but an organ disconnect. In fact, my mind may be speaking to my legs telling it to go faster; my heart may be crying out for me to stop.

If you are in touch with your body (mind included, because hell, its a part of the body so can we please stop saying mind-body, as if the mind is dangling like a spare part outside of it), and you slow down or are stagnant, its a matter of great shame.

I am a part of this self-shaming club: some years ago, I took part in the shortest leg of Delhis first triathlon the sprint tri. I havent made any progress. I should have done the Ironman in Goa this year, I tell myself, so I keep quiet at the few athlete meet-ups I attend. I am not a triathlete, I say with shame in my voice, I just dabble, admitting in that one sentence that I havent tried hard enough, Im not as good as they are, I dont know how Im even sitting here facing them.

Down the rabbit hole of self-doubt, self-blame, and the need to prove that we are somehow better people if we just pushed ourselves a little harder to run across ice or a sun-bleached desert.

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Are fitness and endurance goals pushing people over the edge? - The Hindu

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Praise Olowe

Discussing someones weight is never a comfortable conversation. It might even be tricky if it involves your partner.

As difficult as it may be, it is important to discuss it as this could actually affect your relationship.

Here are 10 ways to get the message across, in some subtle ways.

Assess the need to discuss weight.

The first and most important thing to do is to access the need to have such a discussion.

If your partner remains within a healthy weight bracket and only loses or puts on a couple of pounds, there is no need to bring up the issue. Also, some medications and/or hormonal changes (e.g. pregnancy or midlife hormonal changes in men and women) can result in weight change that your partner has little control over. If your partner is gaining or losing an unhealthy amount of weight for a reason that is within their control, it might warrant a discussion about their health and happiness.

Wait for a good time to bring it up

Keep in mind that most people who are over or underweight are very aware of this fact. They do not necessarily need to be told that they have a weight problem but might need a supportive dialogue to help them stay motivated to stay healthy.

The very best moment to begin talking about weight loss or weight gain is when your partner complains or mentions being unhappy about their weight.

They might comment that they are having trouble putting on an old pair of pants or are unhappy with how they look standing in front of the mirror. This is a clear indication that they have acknowledged the weight change, and they are unhappy with it.

Tell your partner that you are concerned about them

If your partners weight appears to be unhealthy to you, you might decide it needs to be discussed. Once you bring up the discussion, you need to make it clear to your partner that you are concerned about their health, happiness and your relationship.

Mention the things that the two of you enjoy, and how those things would be affected if your partners health was to take a hit.

Make it clear that you are still attracted to your partner

The truth is the moment you bring up the weight gain issue with your partner, he or she begins to feel insecure.

Any person would be hurt if they believed their partner was no longer attracted to them. When you discuss your partners weight, you need to be certain to reassure them that you are attracted to them. Knowing that you still love them and find them attractive will help your partner stay confident and give them the strength to make healthy changes.

Make a point to say things like I am only bringing this up because I love you, and want you to stay healthy. It doesnt change how I feel about you, or how attracted I am to you.

Make love and health the centrepieces of the conversation

Telling your partner that they are unattractive or lazy will only drive a wedge between the two of you, and hurt them emotionally. This kind of language has no place in a loving conversation. Instead, you should focus on how much you care for your partner and want them to remain healthy.

Do not use health as a way to guilt your partner. Saying things like If you really loved me, youd take care of yourself, is damaging to the relationship, and simply untrue.

Use I statements to keep blame off of your partner. Say something like What can I do to help?

Leave criticism out of the conversation

Criticizing a person for their weight will leave them emotionally hurt, and damage your relationship. This kind of criticism also makes it harder for the person to confide in you and can lead to secret binge eating or purging.

More often than not, the criticism becomes yet another roadblock to losing or gaining a healthy amount of weight instead of motivation.

Saying something like You keep gaining weight because you wont stop eating junks, will only make your partner uncomfortable with you knowing their food choices. Instead, you could say something more constructive.

Keep your opinion in perspective

Your partner is likely to be aware that their clothes dont fit as they used to but may not treat the issue as seriously as you do. It could be a wake-up call for your partner that you do see this as a major health issue. Be careful not to shame or embarrass your partner when bringing up your concerns.

For example, if your partner mentions that they cant wear their favourite pair of jeans anymore you could say something like If youd like, we can start going for walks and see if we can both fit back into our old clothes.

Consider your partners mental health

Sometimes weight changes may result from challenges like work pressures (stress), depression or anxiety. Weight changes can also be associated with sadness and loss, such after the death of a loved one or the loss of a job. Talking to a health professional can help sort out mental health issues as well as physical ones.

Motivation, not pressure

Suggest activities you can do together and that guarantee a healthier lifestyle for both of you. Jogging as a couple, taking dance classes or cooking fresh, healthy meals several times per week are excellent examples. Youll burn additional calories and strengthen your relationship at the same time.

Celebrate victories

Dont forget to celebrate even the smallest victories. If your partner gains or loses two pounds toward their goal weight, go to the movies together or treat your partner to a manicure or massage. Mark each victory with a celebration so that they know that youre truly rooting for their success.

Read more here:
10 ways to tell your partner to lose weight without hurting them - The Nation Newspaper

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Losing weight without dieting sounds like some Harry Potter nonsense. But physician Michael Greger, author of the best-selling health book How Not To Die and founder of the myth-busting Web site NutritionFacts.org, says its absolutely doable with science, not magic.

I hate diet books, writes the doctor in his new weight-loss book, How Not To Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss (Flatiron Books, Dec. 10).

Also on his hate list: pseudoscientific twaddle, before-and-after photos, filler, fantasy and, heaven forbid, fluff.

You dont need anecdotes when you have evidence, Greger says. And he has plenty. His nearly 600-page anti-diet book (a slim volume, its not) distills thousands of studies and sources into what Greger calls a novel weight loss strategy based on the best available evidence.

The biggest myth is that you have to eat less to lose weight, Greger tells The Post. Eat less, move more is the standard advice you hear, because supposedly a calorie is a calorie . . . but 100 calories from Chiclets is different from 100 calories of chicken or 100 calories of chickpeas. Its about what your body absorbs.

For Gregers tips to work, you have to eat reasonably well to start, and that means lots of whole foods and plants, including beans, greens, nuts, whole grains and berries. (Here are 10 lifesaving foods the vegan doctor thinks you should eat every day.)

But once you have a healthy baseline, there are little tricks you can use to boost your weight loss.

Try these five science-backed tweaks at every meal, Greger says, and the weight should start to drop off naturally without any cabbage-soup-keto-cleanse craziness.

Simply drinking a tall glass of water [could] wipe out nearly 100 extra calories.

Wet your palate

Maybe this will inspire you to fill up your Swell bottle: Water is a natural metabolism booster, and it works so well that simply drinking a tall glass of water four times throughout the day [could] wipe out nearly 100 extra calories, writes Greger.

Even better if its cold water which has an additional metabolism-boosting potential as you sip, your body has to work to bring the liquid to body temperature.

When you drink matters, too, because water has a stomach-filling effect, writes Greger. To best take advantage of all these benefits, chug two glasses of cold water before every meal.

Choose smarter starters

Your first bites can make or break a meal, says Greger and the right ones can effectively subtract 100 calories out of our diet.

Research backs him up: In one study he cites, scientists served people 900-calorie plates of pasta some with a starter salad made with water-rich veggies (lettuce, carrots, cucumbers, etc.), some without. The salad-eaters ultimately ate 200 fewer calories of pasta.

In a similar study, people who ate a large apple before a pasta meal an apple-tizer, Greger quips ate 300 fewer calories.

But it only works if you dont junk up the app. Desecrating a salad with fatty dressing and tons of cheese is like preloading a pizza with garlic bread, writes Greger.

But if you start each meal with an apple, a clean salad or a cup of veggie-based soup (aim for 100 calories per cup and skip the creamy stuff), youre setting yourself up for success.

Be a vin-ner

Vinegar, and especially apple cider vinegar, has gotten some buzz as a weight-loss miracle. Greger wouldnt go that far, but he is impressed with how the sour stuff helps to stabilize blood-sugar levels.

Vinegar has been used medicinally since antiquity, he writes. In fact, before the advent of blood-sugar medications, vinegar was used as a folk remedy for diabetes.

For weight-loss purposes, thats important because yo-yoing blood sugar levels are what trigger you to abandon daylong healthy habits for a 3 p.m. doughnut binge.

But dont rip shots of vinegar, as recommended by many a fitness blogger. Instead, flavor meals or dress a side salad with any of the sweet and savory vinegars out there, Greger says. He suggests balsamic, sherry, white wine, champagne and, sure, apple cider, if you like. Have two tablespoons with every meal.Focus on food

This ones easy: Go screen-free for meals.

Dont eat while watching TV or playing with your phone, writes Greger. Why? Because distraction drives us to eat more, according to several studies he details in his book.

One found that men and women who ate while watching TV averaged an extra slice of pizza or 71% more mac n cheese than their screen-free counterparts. A similar study had people eat ice cream while listening to the radio; they ate up to 77% more of the sweet stuff than those who spooned in silence.

Go slow

Yeah, everyones busy. But if you can carve out 20 minutes for every meal, you might carve out your waistline, too.

Studies have demonstrated that no matter how we boost the amount of time [that] food is in our mouths, it can result in lower caloric intake, writes Greger.

Spending 20 minutes on each meal, he explains, allows your natural satiety signals that mind-body feeling of fullness to take full effect.

It sounds tedious, but if youre following Gregers other tips (water, healthy apps), youre already well on your way. To draw out your actual meal, you can try taking smaller bites, chewing your food for longer or even filling your plate with food that naturally takes longer to eat. Have you ever tried to speed-eat a kale salad? Impossible.

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Do these 5 things at every meal to lose weight - New York Post

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Ajwain, known as carom seeds in English is one of the oldest herbs that is being used since centuries for its medicinal benefits. The bitter pungent taste of these tiny seeds make them perfect for Indian dishes. In fact, ajwain is a must-use spice in many Indian curries as it helps in digestion and absorption of food. Not just this, these tiny wonderous seeds can also help you in losing weight, heres how:It improves digestionAjwain seeds help in nutrient absorption and improve digestion. This ultimately leads to less fat storage, which further leads to weight loss. When food is not well digested, it can lead up to build up waste and toxins. This can slow down your metabolism and make it difficult for you to burn calories.

Improves metabolismBy now we all know the higher the metabolism, the more weight we lose. Ajwain seeds are really effective in boosting your metabolism and thus helping you lose weight.

You can have a spoonful of ajwain right after you get up or 30 minutes before your breakfast. This will kick start your metabolism.

Read more:
Ajwain water for weight loss: Heres how you should prepare it for better results - Times of India

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For Emily Simpson,2019 has been a year filled with health-related ups and downs. The Real Housewives of Orange County lawyer opened up earlier this year about her struggles with weight gain due tochronic pain from arthritis andmost recently, the OC mom has undergone a painful hip surgery, but that hasn't stopped her from reaching her fitness goals. In a recent Instagram post, Emily shared that she is finally seeing results after weeks of recovery and hard work and she looks absolutely stunning.

In August, Emily updated followers on her efforts to train regularly and, even though she looks amazing at any weight, fans were so happy to see the California beauty killing it in the gym. Now, Emily is happily reporting that she has lost a whopping 15 pounds due to her fitness program and that's just the beginning.

"I was in chronic pain, I was depressed and I weighed more then I ever have in my whole life! I reached out to@paulinasteinand asked her for her help. I had no idea where to start. I felt lost," she shared in her caption. It looks like Emily is turning things around in a big way thanks to the program.

"Not only did I want to lose weight to feel and look better, but I wanted to be healthier and set a good example for my kids! I havent felt this good in a long time and with a new hip, and 15 pounds off Im finally able to keep up with my kids and be more active," she continued.

Keep up the good work, Emily!

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Emily Simpson Reveals She Lost 15 Pounds and Shows off Her New Fitter Body - Bravo

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Convenient and affordable, hunger-curbing and nutritious, meal replacement shakes offer the body everything it needs from a full meal at least thats what their advertising would have consumers believe.

IdealShape, Huel, Shakeology, and Nutrisystem, are just a few of the many brands today who stand at the forefront of the popular diet method of replacing meals with drinkable substitutes.

Though these brands aim to differentiate themselves from one another through their target audiences and marketing techniques, they all share a similar baseline advertisement: their products help with weight loss, provide substantial health benefits, and are time-efficient without nutritional sacrifice.

In spite of what many companies advertise, their claims of nutritional benefits are limited, as explained by Anne Lund, senior lecturer in epidemiology and the director of the graduate coordinated program in dietetics at the UW.

We dont really know why, but ultra-processed food, like shakes and powders, seem to be less healthy than less processed food even when the diets are matched for calories, energy density, macronutrients, sugar, sodium, and fiber, Lund said.

Contrary to what nutritionists understand about the products, companies such as Flat Tummy continue to advertise their shakes as being the solution to losing weight quickly while obtaining enough nutrients.

Flat Tummy advertises that its four-week, once-daily program of drinking meal replacement shakes provides protein, vitamins, minerals, fruits, and vegetables at just 140 calories per drink. The company also states the program is three times more effective in weight loss than diet and exercise individually.

The promise of weight loss, as exemplified by Flat Tummy, is a major draw for consumers and is also a large aspect of the culture surrounding meal substitute products. The question is, to what degree can consumers rely on this promise companies make?

Studies, including research from the Nutrition Journal, have demonstrated that meal replacements have indeed caused subjects to lose weight, but this weight loss tends to persist only in the short term before being gained back when consumers moved away from the products.

If consumers are turning toward meal substitutes to lose weight and maintain weight loss, then the diet of using meal replacements may become a fixed one that restricts the consumption of sufficient nutrients over time.

I do not think shakes or powders should be used as a meal replacement, Lund said. I cant imagine any of our nutrition faculty would support consuming them on a regular basis. Nutrition is a relatively young field and there is a lot that we do not know, but most research supports eating a variety of fruits, vegetables, and whole grains.

While the time-efficiency, affordability, and nutritional advertising of meal substitute shakes may be compelling, it is important to remember that the health benefits companies claim are not backed by nutrition as a field.

So, rather than ordering a tub of meal replacement powder, the healthier alternative is to aim at structuring balanced meals that will actually provide quality nutrition. The Eating Well section of The Whole U is one helpful source to start balanced and nutritious meals.

Reach contributing writer Jax Morgan at wellness@dailyuw.com. Twitter: @jaxbmorgan

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Nutritional fact or fiction? Everything meal replacement companies hope you'll take their word for - Dailyuw

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As an aesthetic society, we oftendemonize body fatand stigmatize people with lots of it. Theres often an assumption that people carrying excess weight dont exercise and must be unhealthy.

But thats not true: you can be fatandfit. In fact, as we age,low levels of fitness can be more harmful to our healththan high amounts of fat.

For those considering starting exercise, try looking beyond weight loss for motivation. No matter how much you weigh, there are always benefits to exercise.

Exercise actually does apretty poor jobof getting us to expend enough excess energy to lose weight. This is partly due to acompensatory effectof our appetite, which increases after we exercise.

Exercise changes how much fat we have as a ratio to how much lean muscle tissue we have, but this doesnt always cause big changes on the scales.

Here are five ways exercise improves our health, no matter how much we weigh.

Cardiorespiratory fitness is a measure of how far and hard you can run without needing to stop, or how many stairs you can climb without being out of breath. Running for longer, or climbing more stairs, means you have a higher absolute cardiorespiratory fitness, which cannot be improved with weight loss alone.

Having a high body mass index (BMI)mayreduce the absolute intensity you can exercise but it doesnt mean it is less effective.

You may be able to jog between every third lamppost, for example, but not run consistently for 1 kilometer. While it may seem the periodic jogging is not as impressive, its all relative to your baseline and any exercise is better than none.

If youre carrying a lot of excess weight, you might prefer non-weight-bearing exercise such as swimming or cycling indoors to minimize stress on your joints, but this will depend on you and what you like doing. After all, youremore likely to continueexercising if you enjoy it.

If youre thinking but I hate running/swimming/cycling/dancing and Id rather lift weights, then lift weights! Although lifting weights doesnt have the same effects as cardio training, the benefits are still as important for mobility, joint function, and maintaining muscle mass as we age.

Exercisereduces the riskof heart disease and stroke, even in those with a chronic disease such as diabetes, irrespective of body fatness.

Regular exercisehelps lowerblood pressure, improves delivery of blood throughout the body, and reduces inflammation, even in those with a high body mass index.

Exercise improves our bodys ability to use energy. We store large amounts of energy as fat, which is quite hard to break down, as it costs a lot of oxygen compared to cheaper fuels for the body to use like glucose.

But when we exercise regularly, weincrease our bodys abilityto use fat as a fuel source as well asrequiring more energyat rest.

This doesnt necessarily mean more exercise equals more fat loss, but it does mean more fat turnover and typically less fat stored in and around the organs (the bad visceral fat).

Research hasconsistently shownthat people who exercise (regardless of body size and shape) havebetter mental healthand lower levels of stress, depression, and emotional problems.

It does this via blood flow to the brain, increased release of endorphins that make us feel happy, and by helping to moderate the brains response to stress.

Often, the hardest part is getting started with exercise or going to perform the exercise, but once you are moving, the mental health benefits begin.

While exercise may not help us lose a lot of weight on the scales, its agood wayto keep weight off and prevent weight regain.

Regular exercise continues to encourage the body to use stored fuels and remodel tissues (such as muscle) to grow healthier and stronger.

But preventing weight regain is tough. People who have lost weightmay need greater amounts of exerciseto counteract the physiological drive to return to the heavier body weight.

If you need some extra help getting started or finding a routine that suits you, talk to your general practitioner or consider seeing anaccredited exercise physiologist.

Evelyn Parris a research fellow in exercise metabolism and nutrition at the Mary MacKillop Institute for Health Research at the Australian Catholic University. This article was originally published by The Conversation.

Read the original:
If Weight Loss Is Your Only Goal for Exercise, Its Time to Rethink Your Priorities - The Epoch Times

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Weight loss: Green coffee beans contain more chlorogenic acid than roasted coffee beans

Green coffee comes from coffee beans that have not been roasted. Chlorogenic acids are compounds present in coffee beans, which have antioxidant effects and can be beneficial for weight loss. When you roast coffee, its chlorogenic acid content reduces. This is the reason why unroasted coffee or green coffee is considered to be weight loss friendly. However, there is few scientific evidence backing the claim that green coffee is weight loss friendly. When combined with regular exercise and a healthy diet, unroasted coffee beans may help you with effective weight loss as compared to roasted coffee beans.

Green coffee alone will not help you lose weight if you are not following a healthy lifestyle, are smoking or binge drinking. It is only in combination with a healthy lifestyle that green coffee can aid weight loss.

A study published in Indian Journal Of Innovative Research and Development, chlorogenic acid in green coffee is the miracle compound which can help you weight loss. Chlorogenic acid in green coffee can melt unwanted fat in the body, aiding weight loss. What's more is that chlorogenic acid can help in increasing Basal Metabolic Rate (BMR), which can reduce release of glucose from liver into the bloodstream. Instead of glucose, the body begins to burn excess fat, and this ultimately helps you weight loss.

If you are a victim of overeating and are amongst those who cannot practice portion control when eating, then consuming green coffee can be helpful. Drinking green coffee can suppress your appetite and prevent you from overeating.

Green coffee can naturally reduce your appetitePhoto Credit: iStock

Also read:This Is What You Should Start You Day With Instead Of Tea Or Coffee

You can have green coffee with your breakfast or any other time of the day. Drinking it right after your meals can be helpful for blood sugar control and weight loss. Your blood sugars tend to spike on consuming a carb-heavy meals and drinking green coffee can be helpful in preventing this.

You can prepare green coffee like you prepare black coffee. Add cinnamon or honey to add more flavour to your coffee.

Also read:Did You Know Coffee Could Actually Help You Relieve Constipation? 5 Other Super Effective Home Remedies

As mentioned above, green coffee alone will not help you lose weight. Following are other diet tips that can help too:

Proteins are building blocks of the human body and one of the most important macronutrients that you need for weight loss. Eggs, nuts and seeds, leafy greens, lentils, legumes, chicken and soy products are some examples of foods rich in protein.

The first step of digestion begins in your mouth. Chewing food properly can help in improving digestion. Eating food slowly and properly chewing it can make you feel full with comparatively lesser consumption of calories, thus aiding weight loss.

Chew your food properly for achieving sustainable results for weight lossPhoto Credit: iStock

Portion control is the key when it comes to losing weight. Eat foods in smaller plates. Doing this can trick your brain into thinking that you are eating more than you actually are. Otherwise, try to eat slowly and eat only to satiate your hunger not greed.

Also read:Portion Size: Does It Matter?

Fibre is another macronutrient that can make you feel full for longer and also aid digestion. Eating fibrous foods fill you up and may aid reducing appetite. Whole grains, fruits, vegetables, nuts and seeds, peas, beans, pulses and legumes are all fibre-rich foods that can help you weight loss.

Celeb nutritionist Rujuta Diwekar advocates the idea of eating food without any distraction like TV, phone, book, newspaper etc. You should eat food while devoting complete focus to food. It will help you be in sync with satiety signals and prevent overeating, thus aiding weight loss.

Weight loss and healthy living are incomplete without exercising. Eating healthy with healthy eating practices can help you lose weight when you exercise regularly and burn more calories. Include both cardio and weight training in your routine for healthy weight loss.

Regular exercise is the key to a healthy weight lossPhoto Credit: iStock

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Can Green Coffee Really Help You Lose Weight? Find The Answer Here - NDTV News

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Weight loss: Choose foods which can keep you full for longer to lose weight

Weight loss requires consumption of restricted calories. Adding such foods that can keep you full for longer can help you consume fewer calories. Breakfast is the most important meal of the day. A healthy breakfast can affect your energy levels throughout the day and can decide your eating pattern throughout the day. If you consume the right breakfast you are more likely to eat less throughout the day as it will keep you full for longer. If you are trying to lose weight you must never skip breakfast. Choosing the right ingredients for breakfast is also very important. Here are some weight loss friendly breakfast options that can keep you full for longer.

When you hearth the word breakfast eggs might be your first thought. Eggs are one of the healthiest foods for breakfast. The best part is you can cook eggs in multiple ways. You can boil an egg, scramble it, fry it or make an omelette. Eggs are also loaded with protein which also helps in weight loss. A large boiled egg contains fewer calories than can keep you full for longer.

Also read:Weight Loss: Try These High Protein Breakfast Options Which Can Help You Lose Weight

Oats are extremely healthy and weight loss friendly too. You can consume oats for breakfast. Oats are loaded with fibre which can keep you full for longer. It will help you prevent eating before lunch. You can make oats more nutritious by adding nuts or fresh fruits to it. Adding flaxseeds to oats is also amazing for your health.

Weight loss: Oats are rich in fiber which can keep you full for longerPhoto Credit: iStock

Nuts are loaded with many essential and micronutrients. Adding nuts to your breakfast will make it healthy and nutritious. A handful of nuts are enough as nuts are loaded with calories as well. You can consume nuts in restricted quantity with a glass of milk or shake or smoothie.

Also read:Nuts, The Powerhouse Of Nutrients Can Help You Lose Weight; The Best Nuts For Weight Loss And How To Consume Them

Shakes and smoothies are also healthy for you which can keep you full for longer. You can prepare shakes and smoothies with your favourite fruits. You can also add your protein powder to your shakes and smoothies.

Weight loss breakfast: Choose shakes and smoothies over fruit juice for weight lossPhoto Credit: iStock

Also read:Achieve Your Weight Loss Goals This Winter By Adding These Seasonal Fruits To Your Diet

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss: Breakfast Options That Can Keep You Full For Longer And Help You Lose Weight - NDTV News

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