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Nutrition Tips for Losing Weight

In order to lose weight successfully and not harm your health, change your bad eating habits into more life-sustaining ones. This can be done by following nutrition tips for losing weight, such as eating a variety of healthy foods high in fiber and antioxidants. It also involves knowing the healthiest ways to prepare homemade meals. While eating out, something as simple as making a special request can help with weight loss.

  1. Superfoods

    • Superfoods is the title given to a class of foods known for being nutrient-rich powerhouses, since they contain high levels of beneficial antioxidants, phytonutrients and fiber. Whole grains along with legumes, fresh fruits and vegetables, flax seeds and walnuts are considered superfoods since they are fiber-rich foods. Fiber takes longer to digest and is a natural appetite suppressant, meaning it provides a sense of fullness. This is important for nutritional weight-loss programs.

      According to the USDA and the American Heart Association, whole grains include oats, whole wheat, barley, wheat germ, brown rice and quinoa. Legumes are lentils and bean varieties. Dark green vegetables are also nutrient powerhouses and will aid in weight loss. These include broccoli, asparagus, collard greens, spinach, kale, chard and bok choy. Pomegranates contain the highest level of antioxidants of any fruit, according to Registered Dietitian Gloria Tsang. Try substituting salmon, one of the top five superfoods high in Omega 3 fatty acids, for less healthy red meats.

    Beverages

    • Drinking more water during your nutritional weight loss is another tip. This fills you up without adding extra calories. Substitute sugary canned drinks for water or green tea. Green tea speeds up the metabolism, which is an aid to losing weight. According to Generation Tea.com, the natural occurring polyphenols found in green tea may aid in the digestion of fat. Also, green tea is considered a superfood since it is high in antioxidants. Another tip involves substituting low-fat dairy products for the higher calorie, fat-laden variety.

    Food Preparation

    • How you cook your foods is important. Another nutrition tip for losing weight involves steaming your food. This method provides the least amount of calories and is the quickest method. Just be certain not to cover the foods with butter, cheese or rich sauces when served. Learn to enjoy the unadulterated taste of foods. Grilling and poaching are two more health-conscious methods you can use to prepare food.

    Eating Out

    • You can still eat out and follow a nutritional weight-loss program. The American Heart Association suggests ordering two low-calorie appetizers instead of one main dish. This helps save calories and will fill you up so you won't overeat. Order condiments and salad dressings on the side. Order meats grilled, baked (without oil), poached or steamed. Avoid cream sauces and order salsa instead. If you do not see something you want on the menu, ask your server. Many restaurants welcome special orders, since they want to please customers.

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