Foods That Make You Feel Full

Foods That Make You Feel FullAt its core, the key to losing weight is to burn off more calories than you consume. This is virtually impossible to do while still staying healthy, so it’s important to choose what you eat more wisely. What you should do is make better choices, opting for foods that make you feel full longer rather than foods that give you a quick fix, leaving you hungry again shortly after.

What you should look for are foods that contain water, foods that are high in fiber, and foods that contain the good kinds of fat. In terms of foods that contain a lot of water, reach for citrus fruits and green vegetables. Fruits that are high in vitamin C, like a grapefruit for instance, will help your body process fat more quickly and help you feel satisfied longer. A grapefruit is a great way to start the day and will help carry you through to your mid-morning snack.

The great thing about green vegetables is that they’re high in fiber, contain a lot of water, and very few calories. Your body will actually burn off most of the calories in kale, spinach, or broccoli simply by digesting the vegetables. They also contain vitamins, minerals, and fiber, and will help you stay full without adding too many additional calories to your daily intake. Add some to your lunch and dinner while cutting down your portion sizes of other foods.

For snacks, skip over candy and chips no matter how hard it may be. Instead, look for popcorn and nuts. When prepared naturally, popcorn is a great snack because it’s tasty, low in calories and high in fiber. But try to avoid making it unhealthy by adding butter, cheese, or salt as a topping. Nuts like almonds and walnuts are a great snack food as well in their natural form, providing healthy fat, protein, vitamins, and minerals.

Here are a few ideas to help you better plan your meals to help cut calories, reduce fat, and stay full longer:

Breakfast:

  • cottage cheese (mix with fruit or oatmeal)
  • eggs
  • grapefruit
  • oatmeal (natural, unsweetened preferrably)
  • whole grain toast

Lunch and Dinner:

  • grilled chicken
  • grilled or steamed fish (salmon, tuna)
  • soups (avoid creams, look for chicken or vegetable broth-based with lots of vegetables, low in sodium)
  • whole grain brown rice
  • whole grain pasta

Sides:

  • asparagus
  • beans
  • broccoli
  • carrots
  • spinach

Snacks:

  • apple (packed with fiber)
  • low-fat cheese
  • nuts (almonds, walnuts, peanuts)
  • popcorn (natural, unsalted, unbuttered preferably)
  • yogurt (low-fat)

Jump Rope to Burn Fat and Lose Weight

Jump Rope to Burn Fat and Lose WeightYou don’t need to be a boxer to benefit from adding a jump rope to your exercise routine, and you don’t have to be a child to have fun with one either! They’re incredible tools for increasing your conditioning and co-ordination and jumping rope is one of the best cardiovascular exercises there is. Best of all, they’re relatively inexpensive compared to treadmills, stair masters, or elliptical machines.

Jumping rope is a fantastic exercise for a wide range of reasons. Ten minutes of jumping rope will burn just as many calories as you would burn if you were jogging for eight minutes. Over time, you can improve the height of your jump, which is useful for a variety of reasons, especially if you participate in basketball, either competitively or recreationally. Jumping rope also gives you a full-body workout, exercising nearly every muscle, leading to increased fat loss.

A jump rope can be used virtually anywhere due to its portability, but ideally one should be used on soft surface with a bit of give to it. If you have a yoga mat at home, that would work. Interlocking foam tiles could also be snapped together quickly and then taken apart and tucked away when not in use. When the weather’s nice, I do set down some foam tiles on my patio outdoors, but the carpet in my living room works well too when I have to stay indoors. I try to avoid jumping rope directly on cement on concrete whenever possible to put less strain on my joints.

Jumping rope seems like an easy exercise to start, but in reality it will take days if not weeks to become truly proficient with a jump rope. When starting out, don’t get frustrated with your lack of co-ordination. Take your time, be patient, and eventually you’ll be able to spend 10-15 minutes jumping rope with short 30 second breaks every few minutes. It’s a great way to break up your stale exercise routine and it’s affordable to boot.