20 Foods That Help You Lose Weight

20 Foods That Help You Lose Weight

Well-balanced meals and snacks are both important for maintaining a healthy lifestyle. But whether it’s because you find yourself mindlessly snacking or because your meals aren’t keeping you as full as you’d like| sometimes you need something to keep you from rummaging through the pantry. Here are 20 appetite-suppressing foods that keep you feeling full!

Related: Lose Weight With These 50+ Recipes Under 500 Calories

| Nuts

Nuts don’t just contain healthy fats to help keep your cholesterol low u2014 they are also good sources of appetite-killing fiber| which digests slowly so it stays in your stomach much longer than other carbohydrates. A quarter-cup of almonds| for example| contains four grams of fiber.

| Oatmeal

Stay fuller longer with a bowl of oatmeal; half a cup of rolled oats contains five grams of fiber. Besides that| oatmeal can help increase your body’s levels of the appetite-regulating hormone cholecystokinin| which may help control hunger in some people.

| Apples

An apple makes an ideal morning or afternoon snack; the fruit is a great source of fiber to keep you feeling full| and its high water content helps fill your belly| as well. Apples also contain pectin| which can help prevent blood sugar spikes that spur hunger. Find out more reasons apples should be part of your weight-loss plan here.

| Spices

Studies have shown that spicy food can help keep you fuller longer as well as increase metabolism. A recent study| for example| found that people ate 60 fewer calories (and burned about 10 more) when cayenne pepper was added to their tomato soup (compared with those who ate nonspiced soup).

| Mint

The smell of mint is not only calming but also an effective appetite suppressant. Try burning a mint-flavored candle or drinking mint tea if you are trying to cut back on oversnacking.

| Avocado

Avocados are full of healthy monounsaturated fats| which help keep you full. Add half an avocado to a slice of toast for a breakfast that’ll keep you full until lunch (get the full avocado toast recipe here!).

| Edamame

Half a cup of edamame is only 95 calories but contains over eight grams of protein| making the baby soy beans a good snacking choice.

| Leafy Greens

High water content and fiber also help leafy vegetables fill your stomach. Try this shredded kale and brussels sprout salad for your next lunch.

| Flaxseeds

Another great source of appetite-suppressing omega-3s| one tablespoon of flaxseeds contains 2.3 grams of omega-3s| not to mention three grams of stomach-filling fiber. Flaxseeds are also a good source of omega-6 fatty acids| which may increase levels of the appetite-suppressing hormone cholecystokinin.

| Chia Seeds

Chia seeds are a great source of omega-3s| protein| and fiber u2014 all of which can help suppress hunger. Some people swear by chia seeds as a diet tool| since the seeds swell with water to fill your stomach| but this theory is mostly unsubstantiated.

| Eggs

Another protein-packed food is eggs| which studies have shown can help you control your appetite for up to 36 hours.

| Yogurt

Another excellent source of protein| yogurt has the added benefit of its fat-burning potential. Choose low- or nonfat Greek yogurt for added protein potential| and read more reasons to eat yogurt here.

| Coffee

Some studies have found that caffeine may suppress your appetite for a short time| although the effects haven’t been shown with long-term consumption.

| Lemon

Eating something sour can help curb sweet cravings| helping you feel satisfied after a meal. Lemon juice also contains pectin| a type of soluble fiber that can help slow digestion and aid in weight loss. Try this lemon chia vinaigrette recipe on your next salad to control overeating.

| Vinegar

Studies have shown that vinegar may help keep you from feeling hungry by slowing stomach emptying; it also lowers the glycemic index of high-carb foods like pasta| which means it can help you feel fuller longer by slowing the release of glucose into your bloodstream. Some people swear by drinking apple cider vinegar every day because it’s also rich in vitamins and can aid in digestion| among many other uses| but even incorporating vinegar into a meal (like a vinaigrette for your salad) can help reap its benefits.

| Soup

Studies have shown that people who ate soup as an appetizer ended up eating less throughout their meal. Just make sure you choose a broth-based soup over a high-fat creamy version.

| Water

Sometimes a craving can be quelled with just a glass of water| and it can also keep you hydrated as well (in fact| drinking water before you eat is a good practice| since sometimes people confuse dehydration with hunger). If a glass of water isn’t cutting it| eating a snack featuring fruits and vegetables that have a high water content like apples (which are good sources of fiber| as well)| watermelon| or cucumbers can have the same effect.

| Beans

Beans are a low-calorie source of fiber and protein| so they are a good choice if you’re looking to stay full. Sneak some beans into your smoothies| burgers| and more with these recipes to help control between-meal hunger.

| Green Tea

Drinking hot water can help keep you full| and not only that| but green tea may also help increase your levels of the appetite-regulating-hormone cholecystokinin.

| Salmon

Besides being a good source of lean protein| salmon (as with other types of seafood) is a good source of omega-3s. Studies have shown that omega-3s can help increase satiety| and further research suggests that eating omega-3s may help reduce food reward cues.

This Dining-Out Trick For Saving Calories Is Genius

When it comes to dining out and losing weight, resisting temptation of all things fried, buttered, and saut¨¦ed can test the limits of your willpower. This is especially true when you go out with a group of friends who just don’t seem to care about calories the same way you do ¡ª?there’s nothing like having to stick to your side salad while everyone is digging into fries. But try this trick from registered dietitian and Women’s Health contributing editor Keri Glassman the next time you’re at a restaurant and you might be surprised at how healthy your night out will be: be the first one to order, and pick something healthy that supports your goals. When you do, “It’s amazing how everyone follows,” she says. In contrast, “If someone orders something unhealthy [first], everyone is like, ‘All right, fine, I’ll indulge too.'”

The next time you get together with friends at a restaurant, try Keri’s advice and take the lead. Setting an example for your friends will help you focus on what you can eat, not the siren song of your favorite indulgences filling up the table. So how should you order to save calories? Research the restaurant online before you go; choose items that are grilled, broiled, or steamed; and ask for any sauces or dressings on the side. Check out even more tips on how to order healthy at a restaurant here.

Image Source: POPSUGAR Photography / Matthew Barnes

This Dining-Out Trick For Saving Calories Is Genius

When it comes to dining out and losing weight| resisting temptation of all things fried| buttered| and saut¨¦ed can test the limits of your willpower. This is especially true when you go out with a group of friends who just don’t seem to care about calories the same way you do ¡ª?there’s nothing like having to stick to your side salad while everyone is digging into fries. But try this trick from registered dietitian and Women’s Health contributing editor Keri Glassman the next time you’re at a restaurant and you might be surprised at how healthy your night out will be: be the first one to order| and pick something healthy that supports your goals. When you do| “It’s amazing how everyone follows|” she says. In contrast| “If someone orders something unhealthy [first]| everyone is like| ‘All right| fine| I’ll indulge too.'”

The next time you get together with friends at a restaurant| try Keri’s advice and take the lead. Setting an example for your friends will help you focus on what you can eat| not the siren song of your favorite indulgences filling up the table. So how should you order to save calories? Research the restaurant online before you go; choose items that are grilled| broiled| or steamed; and ask for any sauces or dressings on the side. Check out even more tips on how to order healthy at a restaurant here.

Image Source: POPSUGAR Photography / Matthew Barnes

The Lazy Girl’s Guide to a Low-Cal Dinner

Rumor has it that it takes a lot of extra work to cook up a healthy meal ¡ª not true! Without dieting or sacrificing taste, we have simple tips, tricks, and swaps that will easily lighten up your dinner without much effort. It’s as simple as downsizing plates and choosing wine over a cocktail. The best part? Before you think this all sounds too good to be true, read our lazy girl’s guide to find out how easy and tasty it truly is.

    Pack up the leftovers: Going back for seconds and sometimes even thirds can easily make a good meal go bad. If you’re guilty of eating more than your fair share, pack up the extras before you sit down for your first serving. Not only will you have your next day’s lunch ready to go, you’ll be less likely to overeat. Trade in white rice for brown: While white rice may be a guilty pleasure, try your best to choose brown. Brown rice is significantly higher in nutritional value and can even reduce the risk of type 2 diabetes.Break up with butter and bread: Break the habit of having bread and butter before dinner. If you must have something before dinner, opt for a fiber-filled option like veggies with dip or even rice crackers to significantly cut calories. Rethink your pasta: A simple way to save about 130 calories is to switch whole-wheat spaghetti for squash. It’s not hard to make and can lend itself to a variety of pasta dishes, including one with roasted shrimp. Become a wino, not a mixologist: Although fruity cocktails are great, they can often add up to around 400 calories! If you’re looking to wind down at dinner, stick with wine. It’s rich in antioxidants and around 100 calories per glass. Ditch the dried fruit: Rather than opting for dried fruit in your salad (around 130 calories per a quarter cup), save yourself by sticking with the fresh stuff.Bake, steam, but never fry: Fried foods are a diet buster. If you’re still craving that crispy, crunchy texture, turn on the oven. These fried alternatives will leave you satisfied, minus the extra fat and calories. Plus, the cleanup will be easier too!Size down: To avoid eating more calories than you intend, serve up dinner on salad plates instead of your larger, entr¨¦e-size ones. Because we take visual cues when it comes to eating, this will help with portion control and save you calories. Trade in chips for veggies: If you’re enjoying an appetizer before dinner, stay clear of the chips and dip. Instead, replace the chips with veggies and whip up one of these healthy dips.You’ll get more from vinegar than cream: No need to go dressing-free, just switch out your creamy favorite for a simple balsamic vinegar dressing or one of these salad dressings under 50 calories.Spice it, don’t sauce it: Rather than slathering your protein in a heavy BBQ or butter sauce, add flavor through spice. Not only are spices calorie-free, they’re loaded with flavor, too.

Image Source: POPSUGAR Photography / Emily Bibb

The Lazy Girl’s Guide to a Low-Cal Dinner

Rumor has it that it takes a lot of extra work to cook up a healthy meal ¡ª not true! Without dieting or sacrificing taste| we have simple tips| tricks| and swaps that will easily lighten up your dinner without much effort. It’s as simple as downsizing plates and choosing wine over a cocktail. The best part? Before you think this all sounds too good to be true| read our lazy girl’s guide to find out how easy and tasty it truly is.

    Pack up the leftovers: Going back for seconds and sometimes even thirds can easily make a good meal go bad. If you’re guilty of eating more than your fair share| pack up the extras before you sit down for your first serving. Not only will you have your next day’s lunch ready to go| you’ll be less likely to overeat. Trade in white rice for brown: While white rice may be a guilty pleasure| try your best to choose brown. Brown rice is significantly higher in nutritional value and can even reduce the risk of type 2 diabetes.Break up with butter and bread: Break the habit of having bread and butter before dinner. If you must have something before dinner| opt for a fiber-filled option like veggies with dip or even rice crackers to significantly cut calories. Rethink your pasta: A simple way to save about 130 calories is to switch whole-wheat spaghetti for squash. It’s not hard to make and can lend itself to a variety of pasta dishes| including one with roasted shrimp. Become a wino| not a mixologist: Although fruity cocktails are great| they can often add up to around 400 calories! If you’re looking to wind down at dinner| stick with wine. It’s rich in antioxidants and around 100 calories per glass. Ditch the dried fruit: Rather than opting for dried fruit in your salad (around 130 calories per a quarter cup)| save yourself by sticking with the fresh stuff.Bake| steam| but never fry: Fried foods are a diet buster. If you’re still craving that crispy| crunchy texture| turn on the oven. These fried alternatives will leave you satisfied| minus the extra fat and calories. Plus| the cleanup will be easier too!Size down: To avoid eating more calories than you intend| serve up dinner on salad plates instead of your larger| entr¨¦e-size ones. Because we take visual cues when it comes to eating| this will help with portion control and save you calories. Trade in chips for veggies: If you’re enjoying an appetizer before dinner| stay clear of the chips and dip. Instead| replace the chips with veggies and whip up one of these healthy dips.You’ll get more from vinegar than cream: No need to go dressing-free| just switch out your creamy favorite for a simple balsamic vinegar dressing or one of these salad dressings under 50 calories.Spice it| don’t sauce it: Rather than slathering your protein in a heavy BBQ or butter sauce| add flavor through spice. Not only are spices calorie-free| they’re loaded with flavor| too.

Image Source: POPSUGAR Photography / Emily Bibb

Not Losing Weight Fast Enough? Here’s Why

Not Losing Weight Fast Enough? Here’s Why

When you’re trying to shed pounds, steer clear of the quick fixes and focus on healthy weight-loss strategies. Since it’s not always easy to decide which diet tips you should follow, we’ve rounded up five common weight-loss techniques you should avoid.

| Cutting Entire Food Groups

Giving up entire food groups can lead to a nutritional deficiency u2014 not to mention trigger major cravings for whatever food has been cut. Rather than, say, eliminating all carbohydrates, focus on whole grains and remember to watch out for portion control. Usually it’s the extra servings that add to your waistline, not the pasta itself.

Keep your pasta calories in check with these tricks, or make these low-carb veggie noodles.

| Choosing All Cardio, All the Time

If you live on the treadmill but never lift a pound, you’re missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also builds muscle mass and increases metabolic rate. Bonus: thanks to a revved-up metabolism, you’ll keep burning calories long after you’ve slipped off your sneakers.

New to lifting weights? These tips for starting strength training will help you out.

| Exercising on an Empty Stomach

A small study (28 people) published in The Journal of Physiology found that exercising on an empty stomach, which is easiest to do in the early morning, easily digestible snacks to eat right before your sweat session.

| Skimping on Sleep

Making time for your workouts can mean less time for sleep, but it’s important to get enough zzz’s if you’re trying to lose weight. You need extra energy to keep up with your exercise routine, and skimping on sleep can affect your body’s ability to control appetite. Too little sleep increases an appetite-stimulating hormone, so if you don’t get enough shut-eye, you may be tempted to overindulge.

If shut-eye tends to elude you, try these tips for falling asleep faster.

| Skipping Meals

Cutting calories is key to weight loss, but missing out on meals can wreak havoc on your metabolism. When you wait too long to eat, your body reacts by slowing down your metabolism and delaying your weight-loss efforts. If your schedule is the issue and you’re simply too busy to sit down and eat a full meal, store small snacks in your purse to eat throughout the day so that you can keep your metabolism moving.

Check out our suggestions for healthy store-bought snacks for when you’re on the go.

Not Losing Weight Fast Enough? Here’s Why

Not Losing Weight Fast Enough? Here’s Why

When you’re trying to shed pounds| steer clear of the quick fixes and focus on healthy weight-loss strategies. Since it’s not always easy to decide which diet tips you should follow| we’ve rounded up five common weight-loss techniques you should avoid.

| Cutting Entire Food Groups

Giving up entire food groups can lead to a nutritional deficiency u2014 not to mention trigger major cravings for whatever food has been cut. Rather than| say| eliminating all carbohydrates| focus on whole grains and remember to watch out for portion control. Usually it’s the extra servings that add to your waistline| not the pasta itself.

Keep your pasta calories in check with these tricks| or make these low-carb veggie noodles.

| Choosing All Cardio| All the Time

If you live on the treadmill but never lift a pound| you’re missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints| but it also builds muscle mass and increases metabolic rate. Bonus: thanks to a revved-up metabolism| you’ll keep burning calories long after you’ve slipped off your sneakers.

New to lifting weights? These tips for starting strength training will help you out.

| Exercising on an Empty Stomach

A small study (28 people) published in The Journal of Physiology found that exercising on an empty stomach| which is easiest to do in the early morning| easily digestible snacks to eat right before your sweat session.

| Skimping on Sleep

Making time for your workouts can mean less time for sleep| but it’s important to get enough zzz’s if you’re trying to lose weight. You need extra energy to keep up with your exercise routine| and skimping on sleep can affect your body’s ability to control appetite. Too little sleep increases an appetite-stimulating hormone| so if you don’t get enough shut-eye| you may be tempted to overindulge.

If shut-eye tends to elude you| try these tips for falling asleep faster.

| Skipping Meals

Cutting calories is key to weight loss| but missing out on meals can wreak havoc on your metabolism. When you wait too long to eat| your body reacts by slowing down your metabolism and delaying your weight-loss efforts. If your schedule is the issue and you’re simply too busy to sit down and eat a full meal| store small snacks in your purse to eat throughout the day so that you can keep your metabolism moving.

Check out our suggestions for healthy store-bought snacks for when you’re on the go.