Balancing hormones for weight loss can help you achieve your desired results faster. When you think about losing weight, what's the first thing that comes to mind?

Working out more often? Eating less and healthier food? Cutting out sugar and processed foods? Sure, all of those things can contribute to achieving an ideal body composition and healthy hormones. 

But, many women overlook the impact that hormones have on their weight. Until you start paying attention to how your hormones affect weight loss, you might not see the results you're looking for.

In this article, you'll discover how balancing your hormones can help you lose more weight.

What are Hormones?

Hormones are chemicals released by different glands in the body. These chemical signals typically travel through your bloodstream to different organs and tissues. It is the changes in hormone levels that signal your body to make certain responses to various stimuli. 

Hormones play an important role in regulating numerous bodily functions: reproduction, metabolism, growth, development and behaviour, just to name a few. 

Thyroid hormones help regulate metabolism; sex hormones (estrogen, progesterone, and testosterone) regulate the menstrual cycle; growth hormone regulates growth in children; cortisol helps regulate metabolism and blood sugar levels.

When it comes to losing weight, hormonal imbalances can have a significant impact. It is your hormones that tell your body to either increase or decrease appetite and hunger. 

They also signal to your body whether you need fuel or if it should start conserving fat stores.

Hormonal Imbalance and Weight Gain

What are Hormones?

Hormones are chemicals released by different glands in the body. These chemical signals typically travel through your bloodstream to different organs and tissues. It is the changes in hormone levels that signal your body to make certain responses to various stimuli. 

Hormones play an important role in regulating numerous bodily functions: reproduction, metabolism, growth, development and behaviour, just to name a few. 

Thyroid hormones help regulate metabolism; sex hormones (estrogen, progesterone, and testosterone) regulate the menstrual cycle; growth hormone regulates growth in children; cortisol helps regulate metabolism and blood sugar levels.

When it comes to losing weight, hormonal imbalances can have a significant impact. It is your hormones that tell your body to either increase or decrease appetite and hunger. 

They also signal to your body whether you need fuel or if it should start conserving fat stores.

Hormonal Imbalance and Weight Gain

Many different factors contribute to your body composition and overall health, including age, lifestyle, stress and nutrition. 

But, it's impossible to ignore the impact of hormones on each one of those things. In fact, hormonal imbalance often leads to weight gain. 

Hormonal Imbalance Causes Weight Gain

There are a few different hormonal imbalances that can cause weight gain. For instance, did you know that some women actually have too much estrogen in their bodies? 

Estrogen dominance (when your estrogen levels are higher than your progesterone) causes increased water retention and bloating. It also leads to cravings for sweets. 

The increase in estrogen is usually caused by environmental estrogens, which are chemicals that mimic the effects of estrogen.

If you're not producing enough estrogen, progesterone or testosterone in your body, it could be affecting your weight. Similarly, if you have too much cortisol in your system, you might start putting on extra weight. 

The relationship between cortisol, estrogen and progesterone is complicated, but it's incredibly important to your body composition nonetheless.

For instance, if you have too much insulin in your blood due to insulin resistance (see above), then your testosterone levels will drop. Meanwhile, cortisol starts increasing. 

Cortisol signals for your body to store fat to protect itself. It also triggers sugar cravings, making it even harder to resist the urge to eat sweet snacks late at night.

An imbalanced hormone system can cause some problems, including mood swings and water retention.

Hormone Imbalance Symptoms

Hormonal imbalance can lead to a variety of symptoms, including weight gain and sluggishness. 

If you recognise any of the following problems on your own, then it's a good time to book an appointment with your doctor: weight gain, bloating, water retention, mood swings and fatigue.

How Hormonal Imbalance Affects Your Weight Loss Attempts

If you're experiencing any of the above symptoms, then it's going to be difficult for you to lose weight until you get your hormones back in balance. 

For instance, estrogen dominance is one of the biggest problems for women who are trying to lose weight. 

Their high levels of estrogen trigger them to crave sugar and carbohydrates, which makes them more likely to overeat.

Balancing Your Hormones For Weight Loss

Hormones are like messengers in the body that tell your cells what to do. When you're overweight or obese, these messengers are thrown off-balance – they don't know how to respond and tell your cells to store fat.

This results in weight gain and other hormonal disruptions like acne or brittle hair. If you're struggling with hormonal imbalance and its accompanying symptoms, then it's time to get your body back into balance. 

One of the best ways to do that is through diet and exercise. Start by eating whole foods like organic fruits, vegetables and lean meats each day. 

Cut out sugar, caffeine, alcohol and processed foods from your diet as much as possible.

Then, get your body moving. Exercise will help keep your hormones in check while improving muscle tone and metabolism. 

For example, insulin resistance is tied to a lack of aerobic fitness. Plus, exercise reduces cortisol levels while increasing testosterone and growth hormone (at least in men).

Decrease Cortisol Levels for Fast Weight Loss

Cortisol is a stress hormone that regulates blood sugar levels by signalling the release of glucose into the bloodstream. 

Many people consume foods high in processed sugars and carbohydrates, which leads to an increase in blood sugar levels. 

A quick spike of glucose triggers the release of cortisol to help regulate your body's energy balance. 

As you may have guessed, this process can perpetuate and become a vicious cycle. The more stressed you are, the more often you'll feel the need to reach for high-carbohydrate foods (i.e., chocolate, cookies) to balance your blood sugar levels. 

If you are constantly eating unhealthy carbs or sugars, it can lead to insulin resistance and other health problems such as weight gain, pre-diabetes, metabolic syndrome and type 2 diabetes.

To lose weight, it is critical to balance cortisol levels. Decreasing stress levels can help reduce cortisol production and lead to a calorie deficit, which will help you lose weight more quickly. 

Here are some natural ways to lower your cortisol levels:

• Exercise (moderate intensity workouts-between 20-30 minutes)
• Meditation or mindfulness practice
• Pilates or deep breathing
• Practice positive self-talk 

As you can see, balancing your hormones can help you lose more weight by making it much easier to manage stress and achieve a calorie deficit. 

By decreasing cortisol levels, you'll feel calmer throughout the day and have more energy to enjoy activities that are important to you. 

Balancing your other hormones like thyroid and sex hormones will also help you lose weight more quickly and easily while improving your overall health.

Deeper Dive:

Delicious foods that promote a healthy digestive system

Turmeric Milk Benefits – 13 Interesting Benefits Your Body Will Love

Anti-Inflammatory Foods List: 13 Delicious Foods That Helps Fight Inflammation

Steps on how to balance hormones and shed those extra pounds

Step 1: Eat healthier

Stop eating processed food and eat more fresh vegetables, lean proteins, and whole grains. Your body needs fuel to run efficiently and you cannot expect it to burn fat if you are constantly feeding it junk.

Step 2: Stop drinking soda

I know we all love our tasty, tasty pop but you are only hurting yourself by continuing to drink diet and regular soda.

Water is the way to go. It will help you get the extra calories needed to lose weight out of your system and reduce bloating.

Step 3: Add good fats into your diet

Good fats include anything from avocados to nuts. They are crucial to weight loss and keeping your hormones balanced.

Step 4: Eat more frequently

Three meals a day is not enough for most people. Not only does it get hard to maintain, but you're also more likely to overeat at each meal because your body isn't getting what it needs when your stomach is empty. It's best if you eat 5-6 small meals during the day.

Step 5: Get your ZZZs!

Try to get 8 hours of sleep EVERY night. Sleep is crucial to balancing out hormones and losing weight as it helps with insulin production, hormone regulation, muscle recovery, and hunger suppression.

Step 6: Drink Green Tea

Green tea has been found to help boost metabolism and burn fat. It is also great for hormone control. Drink about 1-3 cups of green tea a day and watch the pounds shed off!

Step 7: Listen to Your Body

If you're hungry, eat something good for yourself (not junk food). Eat until you are satisfied, not stuffed.

Step 8: Get Moving

Start exercising and get your body moving! You can start with walking a mile a day, then move on to jogging or biking and if you want to you can even start lifting weights again.

But remember that exercise doesn't have to be hard at first. It's more important to just get started.

Benefits of balancing your hormones

Without proper hormone balance, the body may exhibit symptoms and problems such as:

• Moodswings
• Weakened immune system
• Poor bone health
• Infertility
• Low libido

Each of these symptoms can have an impact on weight loss because they are not allowing your body to function properly. The right hormonal balance will allow you to lose weight and keep it off.

Nutrients To Consider

To ensure that you have balance in your hormones for weight loss success, consider adding a multivitamin and mineral supplement and eat foods rich in the nutrients listed below:

Omega-3 fatty acids

You can find these in fish such as salmon, tuna, and sardines. Foods containing omega-3 fatty acids will also include leafy greens and vegetables like broccoli, cauliflower, spinach, pumpkin seeds and walnuts.

Olive Oil

Olive oil contains compounds called oleocanthal and oleacein that have been shown to encourage weight loss.

Citrus

Citrus fruits like lemons, limes and grapefruit contain hormones that can balance estrogen levels in the body. This will make it easier for you to lose weight while feeling healthy.

Cruciferous vegetables

These include broccoli, cauliflower, cabbage and Brussels sprouts among others. Cruciferous vegetables are an excellent source of iodine, which will help balance hormones in the body.

Zinc

Zinc can be found in foods such as oysters, beef and lamb. It can also be taken as a supplement for women who need a little more support when it comes to balancing their hormones when trying to lose weight.

Magnesium

Magnesium and calcium work together to build up the body's endocrine system, which regulates and balances your hormones.

Magnesium is often used as a supplement for women who have PCOS because it lowers testosterone levels while increasing estrogen production in the ovaries.

Zinc works with your estrogen to control neurotransmitter production and helps you to maintain a healthy metabolic system.

Magnesium can also make it easier for your body to process sugar, which will reduce the risk of fat accumulation all over your body from carbs and sugar.

This is why magnesium is often added to weight loss supplements for PCOS, as well as anti-depressants.

Final thoughts on balancing hormones for weight loss

The key to losing weight is balancing your hormones. This means eating healthier, reducing sugar intake and adding good fats to your diet along with getting plenty of sleep and exercise.

When you consider these steps, it becomes easier for your body to shed pounds. In this article, we discussed ways that can help balance out the hormones that are preventing you from reaching your goal weight.

If you want to lose weight, then it is important to focus on the underlying causes of an imbalance in your hormones.

This includes preventing chronic stress, treating any sleep disorders, and making sure that you have a healthy thyroid system.

These factors can be the difference between losing ten pounds or gaining twenty during your next weight loss attempt.

More Resources

Stress and hormones

A Review of Weight Control Strategies and Their Effects on the Regulation of Hormonal Balance

If you're experiencing any of the above symptoms, then it's going to be difficult for you to lose weight until you get your hormones back in balance. 

For instance, estrogen dominance is one of the biggest problems for women who are trying to lose weight. 

Their high levels of estrogen trigger them to crave sugar and carbohydrates, which makes them more likely to overeat.

Balancing Your Hormones For Weight Loss

Hormones are like messengers in the body that tell your cells what to do. When you're overweight or obese, these messengers are thrown off-balance – they don't know how to respond and tell your cells to store fat.

This results in weight gain and other hormonal disruptions like acne or brittle hair. If you're struggling with hormonal imbalance and its accompanying symptoms, then it's time to get your body back into balance. 

One of the best ways to do that is through diet and exercise. Start by eating whole foods like organic fruits, vegetables and lean meats each day. 

Cut out sugar, caffeine, alcohol and processed foods from your diet as much as possible.

Then, get your body moving. Exercise will help keep your hormones in check while improving muscle tone and metabolism. 

For example, insulin resistance is tied to a lack of aerobic fitness. Plus, exercise reduces cortisol levels while increasing testosterone and growth hormone (at least in men).

Decrease Cortisol Levels for Fast Weight Loss

Cortisol is a stress hormone that regulates blood sugar levels by signalling the release of glucose into the bloodstream. 

Many people consume foods high in processed sugars and carbohydrates, which leads to an increase in blood sugar levels. 

A quick spike of glucose triggers the release of cortisol to help regulate your body's energy balance. 

As you may have guessed, this process can perpetuate and become a vicious cycle. The more stressed you are, the more often you'll feel the need to reach for high-carbohydrate foods (i.e., chocolate, cookies) to balance your blood sugar levels. 

If you are constantly eating unhealthy carbs or sugars, it can lead to insulin resistance and other health problems such as weight gain, pre-diabetes, metabolic syndrome and type 2 diabetes.

To lose weight, it is critical to balance cortisol levels. Decreasing stress levels can help reduce cortisol production and lead to a calorie deficit, which will help you lose weight more quickly. 

Here are some natural ways to lower your cortisol levels:

• Exercise (moderate intensity workouts-between 20-30 minutes)
• Meditation or mindfulness practice
• Pilates or deep breathing
• Practice positive self-talk 

As you can see, balancing your hormones can help you lose more weight by making it much easier to manage stress and achieve a calorie deficit. 

By decreasing cortisol levels, you'll feel calmer throughout the day and have more energy to enjoy activities that are important to you. 

Balancing your other hormones like thyroid and sex hormones will also help you lose weight more quickly and easily while improving your overall health.

Deeper Dive:

Delicious foods that promote a healthy digestive system

Turmeric Milk Benefits – 13 Interesting Benefits Your Body Will Love

Anti-Inflammatory Foods List: 13 Delicious Foods That Helps Fight Inflammation

Steps on how to balance hormones and shed those extra pounds

Step 1: Eat healthier

Stop eating processed food and eat more fresh vegetables, lean proteins, and whole grains. Your body needs fuel to run efficiently and you cannot expect it to burn fat if you are constantly feeding it junk.

Step 2: Stop drinking soda

I know we all love our tasty, tasty pop but you are only hurting yourself by continuing to drink diet and regular soda.

Water is the way to go. It will help you get the extra calories needed to lose weight out of your system and reduce bloating.

Step 3: Add good fats into your diet

Good fats include anything from avocados to nuts. They are crucial to weight loss and keeping your hormones balanced.

Step 4: Eat more frequently

Three meals a day is not enough for most people. Not only does it get hard to maintain, but you're also more likely to overeat at each meal because your body isn't getting what it needs when your stomach is empty. It's best if you eat 5-6 small meals during the day.

Step 5: Get your ZZZs!

Try to get 8 hours of sleep EVERY night. Sleep is crucial to balancing out hormones and losing weight as it helps with insulin production, hormone regulation, muscle recovery, and hunger suppression.

Step 6: Drink Green Tea

Green tea has been found to help boost metabolism and burn fat. It is also great for hormone control. Drink about 1-3 cups of green tea a day and watch the pounds shed off!

Step 7: Listen to Your Body

If you're hungry, eat something good for yourself (not junk food). Eat until you are satisfied, not stuffed.

Step 8: Get Moving

Start exercising and get your body moving! You can start with walking a mile a day, then move on to jogging or biking and if you want to you can even start lifting weights again.

But remember that exercise doesn't have to be hard at first. It's more important to just get started.

Benefits of balancing your hormones

Without proper hormone balance, the body may exhibit symptoms and problems such as:

• Moodswings
• Weakened immune system
• Poor bone health
• Infertility
• Low libido

Each of these symptoms can have an impact on weight loss because they are not allowing your body to function properly. The right hormonal balance will allow you to lose weight and keep it off.

Nutrients To Consider

To ensure that you have balance in your hormones for weight loss success, consider adding a multivitamin and mineral supplement and eat foods rich in the nutrients listed below:

Omega-3 fatty acids

You can find these in fish such as salmon, tuna, and sardines. Foods containing omega-3 fatty acids will also include leafy greens and vegetables like broccoli, cauliflower, spinach, pumpkin seeds and walnuts.

Olive Oil

Olive oil contains compounds called oleocanthal and oleacein that have been shown to encourage weight loss.

Citrus

Citrus fruits like lemons, limes and grapefruit contain hormones that can balance estrogen levels in the body. This will make it easier for you to lose weight while feeling healthy.

Cruciferous vegetables

These include broccoli, cauliflower, cabbage and Brussels sprouts among others. Cruciferous vegetables are an excellent source of iodine, which will help balance hormones in the body.

Zinc

Zinc can be found in foods such as oysters, beef and lamb. It can also be taken as a supplement for women who need a little more support when it comes to balancing their hormones when trying to lose weight.

Magnesium

Magnesium and calcium work together to build up the body's endocrine system, which regulates and balances your hormones.

Magnesium is often used as a supplement for women who have PCOS because it lowers testosterone levels while increasing estrogen production in the ovaries.

Zinc works with your estrogen to control neurotransmitter production and helps you to maintain a healthy metabolic system.

Magnesium can also make it easier for your body to process sugar, which will reduce the risk of fat accumulation all over your body from carbs and sugar.

This is why magnesium is often added to weight loss supplements for PCOS, as well as anti-depressants.

Final thoughts on balancing hormones for weight loss

The key to losing weight is balancing your hormones. This means eating healthier, reducing sugar intake and adding good fats to your diet along with getting plenty of sleep and exercise.

When you consider these steps, it becomes easier for your body to shed pounds. In this article, we discussed ways that can help balance out the hormones that are preventing you from reaching your goal weight.

If you want to lose weight, then it is important to focus on the underlying causes of an imbalance in your hormones. This includes preventing chronic stress, treating any sleep disorders, and making sure that you have a healthy thyroid system.

These factors can be the difference between losing ten pounds or gaining twenty during your next weight loss attempt.

More Resources

Stress and hormones

A Review of Weight Control Strategies and Their Effects on the Regulation of Hormonal Balance

How to boost the immune system with food is a great question! We know that we can't always prevent illnesses, but we can do our best to keep a healthy immune system.

The immune system is a complex network of cells, tissues and organs that work together to protect the body from infection. It’s an incredible system with many components, but it can be weakened by stress and illness.

In this article, we’re going to show you how to boost your immune system with food. These healthy foods will provide key nutrients for fighting off infection while boosting your energy levels to fight stressful days.

What is the immune system about?

The immune system is designed to protect the body from viruses, bacteria and parasites that cause disease, as well as toxins, cancer cells and blood components that can trigger an immune response.

The immune system is a network of organs, cells and proteins that work together to identify, target and eliminate harmful invaders.

How does the food we eat support a healthy immune system?

It is important to note that you cannot always prevent illnesses, but you can boost your immunity with good nutrition!

A healthy immune system requires nutrients and antioxidants from fruits, vegetables, legumes, whole grains, nuts and seeds.

These foods contain key components that boost the body's ability to fight off infection and disease.

Phytochemicals are chemicals found in plants that support immunity. They protect against oxidative stress (the process of unstable molecules damaging cells), reduce inflammation (an immune system response to injury or disease), and fight infection.

Antioxidants are another type of phytochemical that support immunity by reducing inflammation. They also help cells communicate better, which is important for the immune system. Examples include vitamins C, E, beta-carotene and zinc.

Vitamins A, C and E are vitamins that support immunity. They also reduce the risk of cardiovascular disease, cancer, macular degeneration and other diseases.

Zinc is a mineral that boosts immunity and helps to heal wounds by producing new cells. It's important for immunity because it fights off infection and promotes cell growth and division.

Omega-3 fatty acids are an essential type of fat that the human body cannot produce by itself. These may help reduce inflammation in autoimmune disorders, such as rheumatoid arthritis.

Foods that help boost your immune system 

Food is one of the best ways to boost your immune system. Many people think that they can only build up their immunity by having a vaccine, but this isn't true!

Vaccines are designed to make you immune against specific viruses, and while it's still possible to get sick even after a vaccine, it can be somehow contained and less severe.

Food has the ability to increase your immunity regardless of whether you have already been exposed or vaccinated against a particular virus or not!

Your body is still able to build up its own defences and protect itself. So if you think that you can continue eating poorly just because you've had a flu shot- think again.

It is crucial to maintain a healthy diet for your body to function properly and efficiently. The better you eat, the healthier you'll feel and the more resistant you will become towards diseases of all kinds!

Here are 18 great food choices that boost immunity:

1. Garlic

Garlic contains allicin, which helps to fight off infection. It can also help prevent cancer and lower cholesterol. It has been used for centuries to treat many conditions and can be found in a variety of dishes.

2. Ginger

The active ingredient (gingerols) is also found in ginger, which helps fight off colds and flu. This spice is most commonly used for digestion at Westen medicine and can be found in dishes across the world.

3. Onion

Like garlic, onion contains allicin and is a wonderful source of immune-boosting nutrients. You don't need to eat raw onions—cooking them makes the nutrients more available to your body (and you can get onion breath from cooked onions).

4. Turmeric

The active ingredient in turmeric is curcumin, which has been shown to have anti-inflammatory properties. Like garlic, onion and ginger, turmeric spice can be used in curries and other dishes across the world.

5. Cinnamon

This spice can help control blood sugar levels in diabetics and those with insulin sensitivity. It also may reduce inflammation and lower LDL cholesterol.

6. Apples

This tasty fruit is a great source of antioxidants, such as vitamin C and quercetin, which help to protect the body from harmful free radicals. Quercetin has also been shown to have anti-inflammatory benefits and can help reduce the risk of natural infection.

7. Strawberries

These tasty berries are full of powerful antioxidants that help fight off disease. They also contain vitamin C as well as fiber, which helps improve digestive health.

8. Broccoli

This superfood is full of nutrients that help to boost immune function, including beta-carotene and vitamin C. It's best eaten steamed or lightly cooked (for example, in a stir-fry) to preserve nutrients.

9. Sweet potatoes

These orange root vegetables are full of beta-carotene, which the body converts into vitamin A. Vitamin A helps to boost immunity and keep skin looking healthy. They're also high in fiber, potassium and vitamin C.

10. Spinach

This green leafy vegetable is full of immune-boosting nutrients, including vitamin A and vitamin C. It's also very low in calories, so try adding some fresh spinach leaves to your next salad.

11. Papaya

This tropical fruit can help protect the skin from sun damage and contains a wealth of immune system-boosting nutrients. Plus, it's delicious!

12. Blueberries

These tasty berries are rich in antioxidants and help fight off free radicals in the body. They're also an excellent source of fiber, vitamin C and manganese.

13. Green tea

Rich in antioxidants such as EGCG, green tea can help prevent infections and stimulate immune function. It can also help to lower cholesterol and improve heart health.

14. Oats

If you're looking for cheap, healthy food that helps boost immunity, then oats are perfect. They contain beta-glucans, which help to strengthen the immune system and may reduce the risk of contracting common infections such as colds and flu.

15. Red chilli peppers

These tasty treats are a great source of vitamin C, which helps to fight off infection and promote healthy skin, bones and teeth. They're also high in capsaicin (a compound that gives the heat in spicy food) that has been shown to help control blood sugar levels.

16. Tomatoes

This versatile fruit can be used to make low-calorie meals that are full of immune system-boosting nutrients. They're also a good source of fiber, potassium and vitamin C.

17. Potatoes

Full of potassium and vitamin C, potatoes are an inexpensive food that helps fight off infections and keep your immune system healthy.

18. Coconut oil

This healthy oil is full of lauric acid, which has been shown to have antimicrobial and antiviral properties.

It can be used in place of butter or vegetable oil when cooking, although it does have a high level of saturated fat so don't overdo it.

Tips on eating a healthy diet for strong immune system

1. Avoid junk food for best results 

While all types of food can be good, the kind that is rich in vitamins and minerals should be preferred over others. 

Junk foods are typically poor in nutrients and high in calories, which makes them a poor choice to feed your immune system with. Instead, stick to fresh fruits, vegetables and whole grains.

2. Use food as medicine 

Many of the foods that are touted as immunity-boosting actually work! For example, garlic contains the compound allicin, which is responsible for its powerful antibiotic properties. 

Other examples include hot peppers and ginger roots. These foods contain capsaicin and gingerol, which are natural substances that fight viruses and bacteria.

3. Avoid processed foods

Processed foods contain a lot of chemicals. These might seem convenient, but they are not good for your immune system in any way. 

For example, sodium benzoate is an additive that is commonly used as a preservative in soft drinks. It can cause adverse effects to the nervous system by creating benzene, a known carcinogen.

This means that if you want to boost your immune system with food, avoid processed foods as much as you can.

4. Stay hydrated

Proper hydration is essential to keeping your immune system strong. When the body is dehydrated, it cannot build white blood cells or fight off infection as well as when it is properly hydrated. 

Therefore, drinking plenty of water throughout the day will keep your immune system in tiptop shape.

5. Eat your fruits and vegetables

The best way to boost the immune system with food is by eating a diet rich in veggies, fruits, legumes and nuts.

These foods contain key components that boost the body's ability to fight off infection and disease.

6. Exercise often for best results

Exercising is another great way to keep your immune system strong. People who exercise often tend to have lower levels of stress, which creates a healthier environment in the body.

When you are stressed or anxious, it is harder for your immune system to fight off infectious bacteria and viruses. That's why recovering from intense workouts will help keep them away.

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Immunity And Weight Management

Immunity plays an important role in weight management, as the body immune system helps with the regulation of metabolism as well as preserving lean muscle mass.

If your immunity is low, it can lead to more than just colds and flu – it can result in an underperforming thyroid gland or a slow metabolic rate!

When you are trying to lose weight it is all too easy to let your immunity slip, as many of the foods which can boost it are also higher in calories.

But if you want to be prepared for illness and tiredness, you need to eat foods rich in antioxidants and nutrients.

Split your plate into four sections: vegetables, proteins, grains/carbs, fruit

1. Vegetables

Cruciferous vegetables such as broccoli, brussels sprouts, cabbage and cauliflower are among the best vegetables to include in your diet.

They are all rich in a compound called indoles which helps the liver get rid of excess estrogen, an estrogen metabolite that has been linked to breast cancer. The fiber also helps keep insulin levels low, aiding weight loss and curbing cravings.

Leafy greens such as kale, spinach and watercress are low-calorie, nutrient-dense foods that also help boost immunity.

They are high in beta-carotene (a type of antioxidant found in the eye which helps prevent cataracts and macular degeneration ) as well as vitamin C, an important water-soluble antioxidant that protects cells from free radical damage.

2. Protein

Lean protein is an important dietary component when it comes to weight loss as it helps you to feel full for longer.

Fish such as salmon, tuna, sardines and mackerel are rich sources of vitamin D and immune-boosting mineral that helps the body produce over 200 antimicrobial peptides, which can fight off bacteria and viruses.

Spice up your meals with garlic, ginger, onion and turmeric! These super spices have antiviral and antibacterial properties as well as antioxidants to help protect your cells from damage.

3. Grains And Carbs

Whole grains such as brown rice, oats and quinoa are packed with dietary fibre which can help regulate blood sugars for longer periods of time, keeping insulin levels low.

They also contain a compound called beta-glucan that boosts immunity by activating white blood cells to fight infection .

4. Fruit

Citrus fruits such as grapefruit and oranges are low in calories yet high in antioxidants, including vitamin C and beta-carotene.

Just one half of orange provides 100% of your daily intake of vitamin C. The fruit also contains a compound called hesperidin which has been proven to strengthen the immune system and fight infections.

Fruits that are dark, purple or red all contain anthocyanins, a flavonoid that increases our bodies' antioxidant potential to help us fight disease.

This includes blueberries, blackberries, strawberries and raspberries.

Final thoughts on how to boost the immune system with food

There are many ways to keep your immune system strong, but what's most important is that you focus on eating foods rich in antioxidants and nutrients.

This can also help with weight management as well! In this article, we've covered the best fruits, vegetables, proteins and grains for a healthy diet.

If these principles sound overwhelming at first, don't worry, just focus on adding each to your meals slowly over time and you will notice a health difference!

What type of immunity-boosting ingredients do you eat? Comment Below. I will love to know!

More Resources

Boosting the Immune System, From Science to Myth

Nutrition and Immunity

Knowing the 5 worst foods to eat will help you better understand how your body is asking you to react to stress. How many times have you found yourself fighting the urge to grab something unhealthy or sweet?

Not only are foods like this often filled with empty calories, which won't help break down the high levels of stress in your body, it has also been proven that they don't relieve stress at all.

The good news is that by making just a few simple changes in what you eat each day, you can not only avoid cravings for junk food but actually manage your stress levels as well!

In this article, we will take a closer look at some of the worst foods to eat when stressed, as well as better alternatives you can easily swap them for. Let’s get started!

The 5 worst foods to eat when stressed

Stress is a normal part of life. In fact, it’s the body’s natural response to any demand or challenge. But stress can also be our worst enemy when we are trying to lose weight and maintain healthy habits.

That's because there's a clear link between being under chronic stress and overeating, which in turn leads to weight gain.

And with obesity rates soaring every year, this is one health problem that needs more attention than ever before.

1) Sugary foods

Sugary foods are usually processed and lacking in nutrients. Sugars provide a quick burst of energy but then leave you feeling exhausted and without any real fuel.

When stressed, the last thing you need is to feel like your energy levels have dropped even further than they already were.

Your blood sugar levels need to stay stable. That is why eating foods that are low in refined sugars and high in complex carbohydrates like whole grains or beans will help calm the body and mind during a stressful day.

2) Caffeine and energy drinks

It would be great to have a magic pill or potion that could give you all the energy you need but this simply doesn't exist.

Consuming too much caffeine is not only bad for your sleep pattern, but it also excites the nervous system which can knock you out of balance as well as make you feel more tired and stressed.

The caffeine in coffee, soda or energy drinks will make you crave sugar as well which is why it's important to avoid these beverages if you are planning on sticking with a balanced diet.

These drinks also leave an unpleasant aftertaste and can make the desire for sweets even stronger.

Instead of relying on artificial means to give you the energy boost you need, try fruits and vegetables that are naturally packed with high levels of vitamins and minerals instead.

3) Foods high in salt, such as chips and french fries

It's common for people to reach for salty snacks when they are stressed or tired. The thing is, eating foods that are high in salt can cause your body to retain water and create puffiness.

Eating too many salty things can also increase blood pressure which can result in a headache or make you feel lethargic. Once the stress has gone, so will the puffiness and raised blood pressure levels.

You can avoid this by drinking plenty of water and eating more fruits and vegetables that will re-hydrate your body naturally.

4) Foods high in saturated fat

Fatty foods like burgers, pizza, fried chicken and cheese may seem like a good idea at the time but in reality, they will leave you feeling even more sluggish and tired.

Breaking down saturated fats take a lot of energy so instead of relying on them when under stress, try to eat lean proteins like fish or chicken.

These will provide your body with essential vitamin B12 which is needed for the production of red blood cells that can help remove toxins from the body.

5) Alcohol

The last on this list of 5 worst foods to eat is Alcohol. It is often seen as a way to relieve stress but this can cause more harm than help.

Consuming too many alcoholic drinks has been linked to many problems including memory loss and liver damage.

Not only that, it will leave you feeling even more stressed out the next day which is why it's important to stick with foods that are relatively low in alcohol, such as vegetable juices or low-calorie beers.

Why do we opt for 'unhealthy' food when stressed?

It's interesting how stressed is dessert spelt backwards. There is something about sugar that can be very addictive.

Stress and desert are linked for a lot of women who feel sugar fix is a sweet escape from pressure and overwhelm. 

It's no coincidence that some of the worst foods to eat when stressed are high in sugars and simple carbohydrates.

They provide an instant energy burst which means you won't have to concentrate on anything else until the sugar rush wears off leaving you feeling exhausted. 

Below are six reasons why we opt for 'unhealthy' food when stressed.

Limited time and money.

When stressed the two things that can drain you is time and money. For example, because of deadlines, you probably didn't care to eat until it's almost late in the day and then you're so exhausted to go shopping for what to cook.

Enter - fast food or frozen foods! (they fill the need at a moment like this however continuing in this circle sure has its consequences on your wellbeing and wallet)

Limited cash also makes people's go for cheaper food, which are mostly empty calories, high in sugar, salt and fat, compared to expensive fruits and vegetables.

Being unmindful

Unmindfulness happens when your brain encourages fight or flight mode to keep going without taking a break.

When you are in this mode, all you are focused on is your task that needs to be completed or the bills to be paid.

While this is going on, Stress eating sneaks in and you could be reaching for cookies, almost 3-4 times. 

The issue with multitasking this way is it can affect the signal your brain gets about being Full and you just continue to stuff the food down unconsciously.

Sleep deprivation

Report by "Stress in America" says 42% of Americans. Stay awake at night because of stress.

The stress of achieving our goals, financial instabilities, work, relationships, or health can keep us from sleeping well at night. 

One of the major causes of insomnia is worrying, going for a cup of coffee or caffeinated drinks to stay awake and enjoying nightcaps.

Sleep deprivation affects the function of the Ghrelin and leptin chemicals which control appetite. It also impairs our ability to resist the temptation for a sugar fix.

Cortisol

When stressed, your flight or fight response is activated, and it makes the body release chemicals, including cortisol and adrenaline.

These chemicals get you ready to fight or run away from danger. While in fight or flight Your adrenalin helps you feel less hungry as blood flows away from your internal organs to your large muscles.

Once the adrenaline wears off your cortisol (stress hormone) is just right around to signal your body for food supply.

This makes you crave quick fixes, but these kinds of food are typically high in sugar, salt and fat.

Decreased metabolism.

Stress can be visible physically, but there's another internal way it affects the body process, like metabolism. 

Metabolism is a process related to your body's ability to process energy from fat, sugar and protein, and how it stores energy. Stress decreases your body's metabolism, making it possible for more glucose to be around for energy to fight or flee.

This is one reason it is possible to put on weight, even when you don't eat more than you do. 

Chemicals causing inflammation can be released when you've got excess belly fat, and this affects general well being (emotional and physical).

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How to stop stress from affecting your diet

1. Eat mindfully. Eating mindfully means you don't multitask while eating. This allows you to be in the moment and enjoy what you're eating.

Slowing down to eat is a form of meditative practice, and can help you calm your mind down, especially when stressed. Another benefit to this is that your body can signal when it's full, so you don't overeat.

2. Know your trigger by Identifying times of stress and plan Where possible. Avoid a food environment that's high in sugar, fat and salt.

For example, fast foods or junk foods. This will help you fight the urge of coming back to those quick fixes when stressed out. Find another way to manage stress. 

If you are already a healthy eater but find yourself hitting the drive-thru every time you're under pressure, your body is craving a different way to cope with stress.  

Pilates, meditation and walking outside are all great ways to relax your mind and release endorphins (happy chemicals).

3. Plan your meals and have a healthy snack handy for those moments when stress feeling kicks in. Avoid sugary alternatives.

Consider other foods that are rich in complex carbs, protein and healthy fats.

B is for bananas, non-fat yoghurt with nuts or almonds, whole-grain crackers with peanut butter, a lean turkey sandwich on whole-wheat bread with lettuce tomato and mayonnaise. 

4. Try to avoid eating within two hours of the time you usually go to bed. This is because it's most likely that the food you eat will be stored as fat rather than used as energy so try not to let this happen.

If you are stressed and hungry at night, make sure that you have an evening snack of fruits or vegetables.

5. Try to identify the source of stress and try not to react with a negative attitude. Acknowledge the stressful event then look for a solution to help you get through it.

6. Be aware of your feelings when stressed. Are you really that hungry? Did you have a bad day at work or trouble with the kids? Realise that stress can be managed and not allowed to control your eating habits.

5 Tips for eating healthier when stressed 

1) Eat breakfast because this helps to fuel your body with the energy needed to get through the morning without reaching for unhealthy snacks. Make sure that it contains a lot of fiber and protein.

2) Eat small meals throughout the day, every two hours or three to four a day depending on when you can fit them in. This will help to prevent cravings because your body is being given nutritious food it needs for energy.

3) Drink plenty of water during the day- this aids digestion and reduces puffiness.

4) Eat lots of fruits and vegetables- they are good sources of vitamins and minerals that can help to improve your mood.

5) Eat a sensible dinner that is not too large. This is because the body will not have much time to digest it before you go to bed.

Try eating a dinner that is high in fiber and proteins because this will provide your body with the energy it needs as well as help it feel full so that you don't reach for unhealthy snacks when stressed out.

Final Thoughts on 5 Worst Foods To Eat When Stressed

There are many ways to manage your stress levels, and not all of them involve popping a pill. One way is by making simple changes in what you eat and drink every day.

The five tips we’ve shared will help reduce the likelihood that when you're stressed out, you'll reach for unhealthy snacks such as burgers or pizza.

If these seem too daunting at first, start with one tip per week until it becomes second nature to avoid stress eating altogether.

We can't completely avoid stress, but we can manage it very well by being deliberate about things we put in our body for our nourishment. 

I hope you got something out of this 5 worst foods to eat article, please feel free to share. I'd love to know your opinions and your thoughts in the comment section below. 

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How to start a clean eating diet is a consideration of many people. What can be consumed and then what is prohibited in this diet?

It’s not always easy to stay on track with a healthy diet. The road can be bumpy at times and even though you may have successfully eaten well for an extended period, the temptations of unhealthy foods are often too much to resist.

But if you want to maintain a healthy lifestyle, then it is important that you do your best to resist those urges and continue eating clean.

What does this mean? Clean eating means not only avoiding processed foods but also limiting or eliminating other types of food like sugar, refined flour, and even dairy.

 Consuming fresh fruits and vegetables is encouraged as they provide necessary nutrients without any extra calories from fat or sugar. In this article, there are some tips on how to start a clean eating diet.

What is clean eating and why is it important

There are many different definitions for "clean eating". The most popular one is the version that has been developed by nutritionists who promote living a healthy lifestyle without processed food or additives of any kind.

They suggest eliminating as much sugar from your diet as possible, reducing your intake of processed meats, and minimising your consumption of alcohol.

This way of eating consists mostly of fresh fruits and vegetables, whole grains (preferably sprouted), legumes, nuts and seeds.

Here are 3 reasons to start a clean eating diet

1) Clean Eating = Feeling stronger and more energetic

Did you know that having just ONE doughnut will make you tired throughout the day?! It's because you are probably eating too many simple carbs.  Your body can't break down these carbs into energy right away, so instead the sugar in the food is stored as fat!

2) Clean Eating = Healthy weight loss

How much fruit have you eaten this week? If it's less than one serving of fruit a day, then that's not enough. Eat at least five servings of fruits and vegetables a day and they lose weight!

3) Clean Eating = Healthy skin.

Your diet directly affects your skin health, look at pictures from the 1940s (when people had little access to processed food). Our bodies are much healthier when we eat clean. 

4)  Clean Eating = Feeling less hungry

Want proof? Head to the nearest supermarket and look around. The aisles of crisps, chocolates, biscuits etc are much wider than the fruit and veg section.

Why do we need so many unhealthy snacks and treats if they only make us feel more hungry? Our bodies are craving something natural and our minds crave something sweet, that's the reason why gummy sweets and sugary treats have become so popular.

12 ways to start a clean eating diet

1. Set up your kitchen and pantry for success.

The first step is to eliminate anything that isn't part of a clean eating diet from your house. If it comes in a package or box, chances are it's not worth your time.

Once you do this, you'll find it easier to eat clean and be prepared for each meal.

2. Plan your meals ahead of time.

Take the extra time to plan out your meals in advance so you won't have any excuses when hunger hits. Plan for a day's worth of meals or make one big shopping list for the entire week. You can even meal prep and cook your food on Sunday.

This way, all you have to do each night is heat up something in the microwave or pop some items in the oven to serve healthy meals on a busy weeknight.

3. Check out online resources for inspiration.

If you're starting to get bored of the same recipes over and over, check out some of the best clean eating websites.

Each site offers different recipes and meal plans that could be just what you need to get you excited about your next meal.

4. Don't skip breakfast.

It is the most important meal of the day because it kick starts your metabolism for the whole day. A lot of people think that skipping breakfast will help them lose weight, but that is not true.

Skipping breakfast will only make you more hungry throughout the day and this leads to binging and eating unhealthy food.  

When you feel hungry in between meals try eating a small snack like an apple or some granola instead of going for a big meal which can be hard on your stomach.

5. Don't eat out too often.

Eating out is fun and convenient, but it can be hard to maintain a healthy diet if you are eating out every day.

It's not easy to control the amount of oil or salt that goes into your food at most restaurants, so cooking your own meals gives you more control over how much sodium or fats you are eating.

6. Cook Your Food

Try to cook food yourself as much as you can because it not only tastes better but also is healthier. When cooking at home start adding more herbs and spices to your dish.

A pinch of cinnamon or a dash of freshly ground black pepper can really make a difference in the taste of your food.

7. Get rid of your unhealthy cooking oil

Get rid of your unhealthy cooking oil and replace it with a healthier one like olive or canola oil.  

Cooking in nonstick pans using these oils will bring out the flavour in food much better than using regular vegetable oils.

8. Drink a lot of water throughout the day to stay hydrated.

Your body needs at least 8 glasses of water a day to perform all its functions efficiently. If you find it hard to drink that much water at once, try adding natural flavours to it. 

Lemon and cucumber work very nicely or you can also try adding a slice of apple in it.

9. Exercise regularly.

Working out not only burns fat but also helps you stay more energized throughout the day. If you have a hard time finding the motivation to go to the gym or for a run, try exercising at home instead of going to a studio.  

A lot of people think that working out in front of other people is embarrassing, but it's actually more motivating because you don't want them to see how slow or tired you are.

10. Check the nutrition facts label.

Every packaged product has a nutrition facts label to help you make informed decision on what you eat.

It's important to check these labels before buying something because it shows how much fat is in the product and also the serving size so that you don't overload your plate or bowl with too much food at once.  

Glancing over the label also helps you choose the healthier option between two packaged products that seem similar.

11. Reward yourself.

When you've achieved a small goal like eating healthier for a week or so, treat yourself with something small.

A little reward can go a long way towards keeping your motivation up and getting through the tough times.

12. Don't give up.

If you have a slip-up and eat something unhealthy, don't feel discouraged. Everyone has a bad day so don't beat yourself up over it. Just get back on track and be determined to stick with the diet.

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The benefits of a clean diet

You'll get a cleaner gut and healthier skin.

When you eat lots of whole grains, fruits and vegetables on a regular basis your body becomes more efficient at processing the food you eat.

Your gut lining gets stronger and healthier, which means your body can better digest food and extract more nutrition from it.

Your skin will become cleaner because the nutrients in fruits and vegetables work to cleanse your blood. This leaves you with smoother skin that isn't as prone to blemishes or breakouts.

You'll have more energy and feel great.

Eating a clean diet helps you feel better in ways that go beyond the way your skin looks.

By eliminating processed foods and focusing on whole grains, fruits, veggies and lean protein sources, you'll have more energy to take on the day. 

The fiber in fresh produce will make you feel full longer so you won't be as tempted by hunger cravings.

You'll lose weight and keep it off.

Eating a clean diet is an effective way to shed unwanted pounds for good since it helps you avoid craving foods that can derail your weight loss goals.

When you eliminate processed foods, which are often high in fat and calories, from your diet, all you have left is healthy food.

If you choose to eat something that isn't as healthy, you'll realize it's just not worth the few hundred calories you'll consume in one meal.

You can save money and eat out more often.

In most cases, eating clean doesn't mean spending a lot of extra money on pricey ingredients. In fact, you'll probably save money on groceries since you won't be buying processed foods.

Eating out at restaurants can also become more cost-effective since you'll no longer be ordering items that are high in calories and fat.

Instead, try ordering fresh grilled fish or a salad topped with lean chicken and vegetables. You'll feel good about what you ate, and as an added bonus, you'll save money.

Feel happier about your body, inside and out.

When you keep your body healthy and fuelled with fresh foods, you'll feel good about the way you look inside and out.

It doesn't have to be a major overhaul; simply adding more fruits and veggies into your diet can make a big difference in how you feel.

If for some reason you experience any negative side effects from making this change, such as bloating or constipation, talk to your doctor.

Be proud of what you're doing for yourself!

Eating a clean diet is one of the best choices you can make for yourself. Maintaining a clean eating diet is a reflection of your commitment to good health, and you should be proud of that!

There are lots of great reasons to start a clean eating diet. Many people who make the switch report feeling better overall and losing weight more easily. If you're ready to try this new

Final Thoughts on how to start a clean eating diet

Healthy eating habits are easy to start but hard to keep. The key is making small changes from what you're currently used to, such as avoiding high-fat processed foods and fast-food restaurants.

Once those changes become routine, making other positive choices like increasing your daily intake of fruits and vegetables can be easy. The real key to sticking to a clean diet is making it work for you.

Don't try to change everything at once or follow an unrealistic plan, such as eating only products that are organic.

Instead, challenge yourself with small changes like avoiding foods that come in boxes or cans while you make room in your diet for fresh fruits and veggies. 

Before you know it, eating clean will become second nature and you'll feel better because of it! If you found this helpful, feel free to share the article with your friends.

Also, you can comment below as well, I would love to hear what you think!

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Knowing how to read a nutrition facts label is one of the most important steps toward managing your weight. You need to know what you are putting into your body.

Right now, the grocery store industry is in a state of flux with all of the new labelling laws. It can be confusing and difficult because there are so many different labels on food products these days.

If you want to make sure that your diet has enough nutrients then it is important to read this label before buying anything!

What are nutrition facts labels?

The nutrition facts label on packaged food tells you how much fat, cholesterol, sodium, carbohydrates and protein are in each serving size as well as the number of calories.

These can vary depending on whether or not cooking instructions have been included.

Nutrition Facts labels are standardised, meaning they include the same set of information no matter where you get a given product.

They're the small boxes packed with details about what's inside each food. The Nutrition Facts label is on virtually everything you eat except fresh produce.

You've probably noticed labels on food products that look like little tables of numbers. These are called nutrition facts labels, and they're designed to help you understand what is in the product you are looking at before you buy it.

It's important to read the label because how many calories or grams of fat a certain package contains can make a big difference in your diet.

How to read a nutrition facts label

1) Look at the serving size.

2) Take a look at the calories and fat grams listed for that serving size. If you know you're going to eat the whole thing, just multiply those numbers by four. (If not, don't be misled into thinking that the calories and fat are lower for a smaller portion size).

3) Check out the amounts of saturated, trans fats, cholesterol and sodium. These numbers should be as low as possible.

4) Look at the carbohydrate content (the second half of the nutrition label provides this info), which includes sugar, starch, and dietary fiber.

5) Pay particular attention to serving size, calories, fat grams and carbs. Let this be your guide for deciding if a product is right for you. And don't forget the old standard: Everything in moderation!

Here's an example of how you might see Nutrition Facts listed on a product:

Calories: 260, Total Fat: 6g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 200mg, Carbohydrates: 60g, Dietary Fiber: 4g, Sugar: 47g (Includes 40% Added Sugars), Protein: 5g

In this example, we know that in one serving of this product there are 260 calories, 6g of fat, 1g of saturated fat, 0g of trans fat, 20mg of cholesterol, 200mg of sodium and 60g of carbohydrates. We also see that there are 47g of sugar in this product (which is 40% of the total carbs).

Now let's break down the nutrition facts label, which lists out everything that is in a product.

1. Serving Size

The first item on the nutrition facts label is the serving size you should eat. For example, if the serving size says 1 cup of pasta, you can't eat three cups! Also, all of the food in one package equals one serving; for example, a 2-cup measuring cup full of dried spaghetti noodles equals two servings.

2. Calories

Next are calories, which are derived from the amount of energy in a food. One gram of fat equals nine calories, one gram of carbohydrates and protein equals four calories, and one gram of alcohol equals seven calories.

Calories are a measure of how much energy is in each serving. Make sure you know what counts as one serving and what doesn't.

3. Fat

The next item on the label is fat, which contains nine calories per gram. You'll want to keep an eye on this one because too much fat can lead to weight gain and heart disease. Avoid trans fats (see below) by only consuming products that say 0g of trans fat and how much total fat they contain per serving.

Too much fat can lead to weight gain, heart disease and other health problems. Make sure you're only eating healthy fats! The three types of fat are saturated, polyunsaturated and monounsaturated; each one has a different effect on your body. Trans fats are the worst kind of fat for your body and should be avoided.

4. Carbohydrates

The next thing on the nutrition label is carbohydrates, which contain four calories per gram; carbs provide energy to your body and brain. It also includes fiber, which isn't digestible so it doesn't count toward the total amount of carbs in a food.

Carbohydrates are basically sugars and starches that count toward the total amount of carbs in a food. You need some carbs but watch how many you're eating, because too many can raise your blood sugar as well as make it difficult for you to lose weight.

5. Protein

The next thing on the nutrition label is protein, which contains four calories per gram. Protein helps build and repair your muscles but too much can lead to weight gain and other health problems.

Eating lots of lean protein can help you lose weight because there are 4 calories in one gram. Also, protein helps build muscle so it's important for athletes to keep an eye on their level of protein intake.

6. Sodium (salt)

Next on the nutrition label is sodium or salt. This should be avoided in high amounts because it can lead to increased blood pressure. Always check out the ingredient list too; foods like pizza, cereals and bread are full of sodium and need to be avoided if you have high blood pressure or other problems that might arise from too much salt.

It may help to cut back on foods high in salt, like pizza and bread, so that your blood pressure stays healthy.

7. Cholesterol

Cholesterol is the next item on the nutrition facts label, which contains no calories and is found only in animal products. This should be avoided because there is some evidence to suggest that cholesterol can cause heart disease.

Studies show that eating foods high in cholesterol can increase your risk of developing heart disease.

8. Dietary fiber

The next thing on the label is dietary fiber, which contains no calories and helps you feel full. This is important for people who are trying to lose weight because it can curb hunger pangs. Always check out the ingredient list too; foods like things made with white flour don't have a lot of fiber in them.

Fiber helps you feel full so that you can avoid overeating. You also need fiber for a healthy digestive system and to help lower cholesterol. 

9. Sugars

Next are the sugars, which provide four calories per gram. Sugar is bad for your teeth and can lead to weight gain, so it's important to only eat the amount of sugar that you need each day.

It's best to keep sugars within a healthy range. That means avoiding simple sugars like soda, which provide lots of calories but not much else. 

10. Vitamins & Minerals

The last items on the nutrition facts label are vitamins and minerals. These contain zero calories, but they're important for your body to function properly. Be sure you're getting enough of these!

Some vitamins and minerals include iron, calcium and zinc. You need a healthy amount of them, but overdoing it can be harmful so always check with your doctor before taking vitamins and minerals supplements.

Nutrients to avoid on food labels

The number and type of nutrients listed let you know how much energy you are consuming and how are the ingredients of this food product are going to affect or nourish your body.

While reading the label, check for things like saturated fat, trans fat, cholesterol and sodium; these are things you need to completely avoid if you intend to maintain your health or lose weight.

These four nutrients are notorious for contributing to heart disease and various types of cancers.

Nutrients to looks out for on food labels

On the flip side, look for foods that have high amounts of fiber, calcium, iron, proteins, zinc and a variety of vitamins.

These nutrients will nourish your body and get you through your day without draining you of energy.

The importance of reading labels before you buy something 

It's always important to know what you are eating. You may be surprised at how easy it is to end up consuming too much of any one kind of nutrient, which isn't healthy in the long run.   The nutrition facts label is a great way to check fat, protein and carbohydrate amounts in an easy-to-read format.

1. Helps you know the Percent Daily Value on food labels or % DV

This percentage gives you an idea of the number of nutrients that are available in a single serving. If you intend to avoid or limit a certain nutrient like cholesterol, sodium, trans fat or saturated fat, select food products that show less than 5% Daily Value.

Similarly, if you want to start increasing the protein in your diet, look for food products that contain 20% or more of your daily value.

2. Reading food labels can help you make healthier choices

The fat that shows up on the label is the total for all types of fat, including saturated and trans fat (which are actually considered more harmful than unsaturated). Most foods have some saturated or trans fat simply because they come from animals or plants, but these should be less than 10% of your total fat intake and as low as possible if you're watching your weight or trying to avoid heart disease.

3. Reading the Nutrition Facts label can help you manage diabetes

In general, it's not a good idea to eat many foods that are high in sugar because they can cause spikes and dips in blood sugar levels, which in some cases can lead to diabetes. For that reason, foods that are high in added sugar usually have a teaspoon of granulated white or brown sugar near the box's label.

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Top 7 Tips for Reading Nutrition Facts Listed on Packages

1. Don't be intimidated! Even if you're not a nutritional science expert, reading nutrition labels can be easy
2. Compare calories among the same type of food, choose wisely if you're trying to watch your weight or manage diabetes or other health conditions.
3. Know fat and cholesterol content, If you are watching your fat intake, make sure not to eat too much fat! Remember, eating too much fat or cholesterol can increase the risk of disease!
4. Be aware of sodium, You definitely don't want to eat too much salt which can lead to high blood pressure and other health problems in the future
5. Look for whole grains, If you have more health concerns like diabetes or heart disease, it's a good idea to emphasize whole grains in your diet
6. Pay attention to nutrients, Some of the nutrients listed on labels are more important than others and you'll want to make sure you eat a variety of foods that offer key vitamins and minerals for good health!
7. Be careful with serving size - The next thing you'll want to pay attention to is serving size. You should never rely on what someone else is saying because a serving size will be different for everyone. If it's something like cereal or canned soup, you can read the label to see how much is one serving, but when it comes to foods that are meant to be eaten in small pieces like candy, chips or nuts... they're often smaller than you expect!
8. Don't stop with just the front of the label. Make sure to check out all parts of the box or container. Sometimes where you least expect it can have a lot of useful information. For instance, ingredients labels are especially helpful when searching for foods that contain meat. Don't forget to look at expiration dates so you don't buy something past its prime.
9. Finally, Remember, you will need to add extra time to your shopping especially when you have a lot of groceries to do. As you go about reading through the food nutrition labels for products you use regularly you won’t have to repeat the process next time, except of course you are buying something new or different from your staple.

Final Thoughts on How to read a nutrition facts label

You can never be too careful when it comes to what you put in your body. The nutrition facts label on a food's package is one of the most important parts because it gives you all the information that you need about how healthy or unhealthy an item may be for you.

It includes data like calories, fat content and even sugars-all things that are essential to know before making a purchase!

Take some time today to peruse this guide we've created so that next time your grocery shopping trip doesn't leave you with more questions than answers. 

I hope this How To Read A Nutrition Facts Label article has been helpful and informative. Feel free to drop any comments, thoughts and experiences on the topic below. I'll love to chat in the comments section. 

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Healthy weight loss foods are those that you should include in your diet if you want to lose weight fast and healthy. Usually, healthy weight loss foods do not restrict you from any food group, but they do encourage healthy eating habits.

So you’ve tried to change your eating habits and you still can't lose weight. You have a good attitude, but the food just doesn't taste right. Or maybe you've been trying to eat healthily, but it's just too expensive or too time-consuming for your lifestyle? 

Whatever the reason may be, this article will help guide you on how to find healthy weight loss foods that are affordable and easy!

There are so many options of what types of food can be considered as "healthy", so in this article, I'm going to show you some different options of nutritious food that won't leave a hole in your wallet or take up all of your time in the kitchen.

How can weight-loss foods help you?

Choosing the right foods can not only help you lose weight but can also make your diet much more enjoyable!

If you're on a restrictive diet plan or eating healthily makes you feel deprived of what you love to eat, then this is something to consider. 

Because it's all about moderation when choosing healthy weight loss foods, that's where the fun comes in. You get to pick and choose healthy foods that you enjoy eating!

19 Healthy weight loss foods...

Weight-loss food doesn't have to be complicated! There are several different types of healthy weight loss foods, but this is one of the most popular ways to lose weight.

Eating healthy and nutritious food, but still being able to enjoy what you're eating! 

The key is moderation: choosing foods that are good for you, but still enjoyable to eat. If your goal is to lose weight healthily and keep it off, then this is the way to go!

1. Greek yoghurt

This is one of my personal favourites! You can make it as a meal or a snack. Add fresh fruits, granola, and honey for an amazing dessert when you're craving something sweet. A great advantage of Greek yoghurt is that it has fewer calories and is higher in protein than any other type of yoghurt out there.

2. Celery

It contains fewer calories and helps you burn more than you eat. Celery is mainly made up of water, which is why it is good as part of a balanced diet.

However, it is not recommended that you make a diet based only on celery, because your body will not get the necessary minerals and nutrients. So the best decision is to combine it with other foods. This is the perfect snack! It's very low in calories and high in water content. You can consume it raw (just be sure to wash the leaves well), you can steam it, or add a little salt and pepper for a tasty flavour.

3. Salmon

Salmon is a perfect source of omega-3 fatty acids, which are beneficial for your health. In addition to promoting heart and cardiovascular health, these fatty acids also help you lose weight by reducing the fat accumulated in your body.

According to the National Institutes of Health, salmon ranks among the fish with the highest levels of omega 3s (the other highest being mackerel and albacore tuna).

4. Rhubarb

Rhubarb is an excellent source of Fibre. It's also high in magnesium, potassium and vitamin C which are all important for maintaining your health and regulating your metabolism.

5. Watermelon

Watermelons provide the only natural form of the enzyme citrulline, which helps improve blood circulation throughout our body and thus has a beneficial effect on blood pressure. It also contains an amino acid called arginine that helps the body release growth hormone and IGF (insulin-like growth factor).

6. Spinach

This is a great vegetable to eat if you're trying to lose weight. It's very low in calories, but it still tastes really good! You can make a healthy smoothie out of spinach and fruit for breakfast, or get creative with your recipes at dinner. One serving of spinach has less than 20 calories but provides high levels of fibre, vitamin A, C and K, calcium and iron which is essential for the growth of new cells and tissues in our body.

7. Avocado

A great source of potassium, Vitamin B6 and fiber. It also contains plenty of healthy fats that can help you lose weight by reducing the fat accumulated in your body. Avocados have a creamy texture which is perfect for making smoothies or adding to salads.

8. Broccoli

Containing vitamins A, K, C and B6, broccoli is an excellent source of cancer-fighting nutrients. It also helps with digestion, promotes heart health and regulates blood pressure. Broccoli is very rich in fiber which can help you lose weight by absorbing water in the digestive tract and increasing your feeling of satiety.

9. Nuts

This is another one of my favourite snacks. I always keep a few bags in my car and at work to give me a quick boost when I get hungry, or for whenever I need some energy. They're also great for people who are trying to lose weight because they have healthy fats and fiber that help you feel full and satisfied.

10. Oatmeal

This is a delicious, warm breakfast that gives you energy and keeps your body going all morning. It's honestly so good! Plus, it contains some fibre to keep your digestion going smoothly. Add some fruits for a nice treat too.

11. Quinoa

Now onto the meals. What's great about quinoa is that it's a complete protein. It contains all nine essential amino acids, making it very high in protein without any animal products! You can serve this with vegetables or fruit and you won't even notice the difference between rice or pasta.

12. Green tea

I love drinking this stuff. I drink some every morning when I wake up and before bed to help me sleep better. Just don't overdo it, or you'll end up dehydrated.

13. Apples

This is one of my favourite snacks to have around the house that I can eat whenever I feel like it! The great thing about apples is that they're refreshing and full of fiber. You don't need anything else to make them taste good either.

14. Grapefruit

This is another one of my favourite snacks. I love how sweet they taste and the fact that they're full of nutrients, but not a lot of calories! You could even add them to salads or garnish your meals with them for an added kick.

15. Almonds

This is a great snack to have around the house. You can keep them in your car or at work, and you'll always have some to eat whenever you get hungry! They're also good for your health because they contain vitamins and healthy fats that help you lose weight and maintain your body's natural balance.

16. Hummus

This is a delicious snack that's great for both serving as an appetizer and dipping. It's made from chickpeas, so it's extremely healthy and contains fiber to make you feel full. You can use it on sandwiches, with vegetables or crackers, or even by itself.

17. Egg whites

Not only do egg whites have half the calories and fat of regular eggs, but they also contain more high-quality protein! I love having protein for breakfast. When I don't have a lot of time to make something, I'll just quickly boil some egg whites and add them to my healthy oatmeal with some fruit. Egg whites are the healthy part of eggs that haven't been cooked, so they're very healthy. They also contain healthy fats that help burn fat. 

18. Lean ground turkey

This is a great meat to have around because it's high in protein and doesn't contain any of the harmful fats that other meats do. You can serve it with vegetables or on your pasta dishes for an added boost.

19. Lemons

I love adding this to my water in the morning and drinking it first thing! It's refreshing and extremely good for you because it regulates your body's pH levels. This means less damage done to your bones, teeth, muscles and soft tissues by acidic residues.

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Tips to help your healthy weight loss food work for you

1. Try and keep your diet balanced. What this means is that you're trying to eat a variety of food groups every day. This will help ensure that you have the proper vitamins in your body without a lot of excess fat and calories.
2. Another thing I recommend is to stay hydrated and to avoid skipping meals, even if you're not hungry. Many people think that they can lose weight by eating less which will actually slow down the process because your metabolism slows down when you skip meals. Even if it's just water, make sure you're drinking at least 64 oz per day.
3. If you experience any cravings while trying to lose weight, try substituting your craving for something healthy such as an apple or nuts! There are also many healthy weight loss foods that will help you satisfy your craving without going overboard. Don't deprive yourself of any of the foods you love. Find a substitute for it that works with your diet instead! Mine is almond milk in place of regular milk on my cereal or oatmeal! I mean, what could be better than almonds?
4. Don't skip meals or go too long without food because this will cause your metabolism to slow down which will make losing weight even harder.
5. Budget your meals and don't over-spend on unhealthy food that will just end up being wasted. You might be surprised by how having a smaller quantity of more expensive healthy food will actually save you a lot of money, and keep your weight loss on track!

Final thoughts on healthy weight loss foods for weight loss