Weight loss is one of the biggest problems faced by men and women. It requires a tremendous amount of determination and discipline, which is why many people fail to achieve it. One of the quickest ways to lose weight is to drink coffee as a dietary aid. While this is still under debate, a lot of people have already seen themselves lose some weight because of coffee. Read on to know more about how this caffeinated drink can help you drop the unwanted pounds and live a sexier life.
Drinking coffee offers plenty of benefits,especially when it comes to weight loss, such as:
Having more energy to exercise and perform other tasks for the day
Getting to burn more calories throughout the day
Encouraging your body to use fat for fuel
Increasing your metabolism
And suppressing your appetite
When is Coffee Best Consumed?
Coffee is best consumed an hour before your workout to keep you energized. Your coffee should not contain extra calories from sugars and creams. It is also recommended to drink a maximum of two cups of coffee per day.
When is Coffee Not Good?
It is not safe to drink more than two cups of coffee a day. Too much caffeine will cause you to palpitate and gain weight. Caffeine has the tendency to increase your body’s production of cortisol, a stress hormone that triggers your cravings for unhealthy food. It is also not okay to put sugars or creams in your cup because it will only cause your blood sugar levels to go up and then back down within a short period of time.
If you want to lose weight while drinking coffee:
Drink no more than one or two cups per day
Drink an hour before working out
Eliminate or limit the cream or sugar that you use
Consider using natural sweeteners like stevia
Avoid using artificial sweeteners
How Much Caffeine is Safe?
All you need is around 50mg of caffeine to get your energy levels up and allow your body to burn calories. Your maximum daily dose should be 300mg, because consuming more than that may lead you to side effects like headaches, nausea, palpitation, nervousness, and insomnia. The caffeine tolerance varies from person to person. If you want to know how much caffeine you can safely take, start off with only 50mg. This is equivalent to a cup of coffee, a half can of energy drink, or a half serving of fat burner.
You can gradually increase your caffeine intake, in case a small amount failed to work. However, you have to take extra caution as your body can easily get used to caffeine. The effects will begin to wear off after a few days or weeks of daily caffeine intake. When you have reached the point where you are already taking more than 300mg of caffeine, you will want to take a couple of days, weeks or months off to reset your tolerance. This way, your body will continue to respond to lower (and safer) doses of caffeine.
Good to Know: Caffeine Content in Each Product
Coffee is not the only caffeinated beverage around. You can also drink tea, energy drink, and fat burning supplements. The information below will give you an idea about the caffeine content of each caffeinated drink. This will help you know which to drink and avoid.
Coffee and Tea
Instant coffee: 50mg to 100mg
Coffee dripped: 150mg
Coffee brewed: 100mg
Starbucks Instant Coffee: 140mg
Starbucks Brewed Coffee: 180mg
Espresso 1oz.: 40mg to 75 mg
Iced Tea: 10mg to 30mg
Green Tea: 25mg to 40mg
Brewed Tea: 50mg to 100mg
All amounts (except the espresso) are based on 1 cup or 8 oz. serving size.
VAULT Zero (sugar-free) 8oz: 47 mg
AMP sugar free 8oz.: 74 mg
No Fear sugar-free 8oz: 77 mg
Sugar-free Red Bull 8oz: 80mg
Enviga 12oz: 100mg
Monster Zero Ultra 16oz: 135mg
5-hour energy 2oz: 138mg
SoBe NO FEAR (sugar-free) 8oz: 154mg
Full Throttle 16oz: 200mg
Rockstar Zero Carb 16oz: 240mg
Cocaine Energy Drink (sugar-free) 8oz: 280mg
Fat Burning Supplements
MuscleTech NeuroCore: 120mg
Cellucor C4 Extreme: 135mg
MusclePharm Shred Matrix: 150mg
Cellucor Super HD: 160mg
Jack3d Micro: 180mg
4ever Fit Caffeine: 200mg
Nutrex Lipo-6: 200mg
Hydroxycut Hardcore: 270mg
Xenadrine XT: 270mg
Drinking coffee is one of the best ways to lose weight, as long as you know the do’s and don’ts. It is strongly recommended that you consume within the safe range to avoid the negative side effects. Pair your coffee with a healthy and balanced diet and exercise to achieve the best results. It would also be best to consult your trusted doctor first before following any weight loss regimen to make sure that it is safe for you to try.
When it comes to losing weight, rather than restricting calories or certain food groups, it’s more important to focus on the foods you are eating regularly to support overall weight loss.
There’s no magic pill, special formula, or miracle food for losing weight, but there are foods found in nature that can help you burn fat more efficiently, and speed up the weight loss process.
These 10 foods are not only helpful for promoting weight loss, but they’re jam-packed with nutrients which means they should be a part of any healthy diet.
Are you struggling to lose weight, craving foods you shouldn’t, and finding yourself fatigued and unable to focus? Chances are, your Hormones are out of whack. Get our FREE Guide to fixing your Hormones through the Paleo diet here!
The 10 Best Weight Loss Boosting Foods
1. Coconut Oil
It was only a few years ago that coconut oil was demonized for being a saturated fat and contributing to obesity and heart disease – but this information was all wrong. While it’s true that coconut oil is a saturated fat, it’s made up of medium chain triglycerides, which are metabolized differently than other fatty acids.
You see, medium chain triglycerides don’t get stored as fat, but are sent straight to the liver to be converted to energy right away. Not only does this provide your body with an immediate source of energy, but studies show medium chain fatty acids (MCT’s) may actually help your body burn fat more efficiently (1).
How to Add Coconut Oil to Your Diet:
Coconut oil can withstand medium-high heat, which makes it a great oil to cook with – thick savory stews and skillet dishes. Personally, I love adding 1 Tbsp to my coffee in the morning, and using it in place of butter in my baking recipes.
These Coconut Oil Fat Bombs are also an amazing and delicious way to get more of the healthy fats from coconut oil in your diet.
2. Apple Cider Vinegar
Apple cider vinegar’s active compound, acetic acid, may help stimulate stomach acid production to help you better digest and absorb nutrients from the foods you eat (2). Since weight gain can be caused by a buildup of waste and undigested food in your GI tract, one way to tackle sustainable weight loss is by improving your digestion with ACV (3).
How to Add Apple Cider Vinegar to Your Diet:
Apple cider vinegar makes the best tangy salad dressings, and you can also add 1 shot of ACV to your lemon water 20 minutes before meals to help improve digestion.
3. Organic Eggs
Balancing your blood sugar levels is one of the most important things you must do to achieve sustainable weight loss. When your blood sugar levels spike and crash due to eating refined sugar and carbohydrates, your body releases a hormone called insulin – a fat storage hormone (4).
Protein is the ultimate blood sugar balancing nutrient that helps prevent excess insulin from being released. And since it’s a slower nutrient to digest, protein also keeps your appetite satisfied for longer periods of time (which is why it’s so important to have protein at breaky!).
Whole organic eggs are one of the best dietary sources of quality protein that also provide other nutrients to support weight loss, such as choline (5).
How to Add Eggs to Your Diet:
Is there a more versatile food than eggs? If you’re looking to change it up from scrambled and over-easy, take a peek at our epic list of 43 egg recipes.
4. Leafy Greens
Leafy greens such as spinach, kale, swiss chard, arugula, watercress, and romaine are excellent sources of insoluble fiber, which promotes weight loss by moving food through the digestive tract, and balancing blood sugar levels (6). Since low fiber diets are linked to obesity and type 2 diabetes, plant foods such as leafy greens are one of the most important foods to include in your diet to promote sustainable weight loss (7).
Dark leafy greens are also rich in antioxidants, vitamins, and minerals that help reduce inflammation, and support detoxification and cellular health, which are other important factors for weight loss (8).
How to Add Leafy Greens to Your Diet:
Whip up side dishes like creamy collard greens, blend them in your smoothies, and make it a goal to eat a leafy green salad every day.
An avocado a day may keep the belly fat away, studies suggest (9).
Diets rich in monounsaturated fats, the primary fat in avocado, have been shown to lower blood sugar levels and reduce conditions related to obesity, such as type 2 diabetes and cardiovascular disease (10). Monounsaturated fats also provide the building blocks for healthy hormones which regulate every function in your body, from digestion to metabolism (11).
The nutrients in avocados make them one of the most beneficial foods to eat to support weight loss.
How to Add Avocado to Your Diet:
We love using avocados to make smoothies, pasta sauce and Coconut-Crusted Avocado Fries. But there’s nothing wrong with sprinkling some sea salt and pepper on half of an avocado and eating it with a spoon, either (extra kudos if you add a baked egg).
Collagen is a protein that’s found in bones and connective tissue. It’s known for its ability to help improve digestion and digestive conditions (such as leaky gut syndrome) by ‘healing and sealing’ the gut lining, which contributes to better nutrient absorption and promotes sustainable weight loss (12).
Leaky gut syndrome is thought to affect most people who experience digestive symptoms, and can contribute to weight gain by causing inflammation and weakening the digestive tract (13).
How to Add Collagen to Your Diet:
Bone broth is a powerful food source of type II collagen, which is the type of collagen that’s been studied for healing and supporting gut health. However, you can take type II collagen in a powdered supplement form as hydrolyzed collagen peptides.
Collagen is flavorless and dissolves in any liquid, so it can be used in smoothies, desserts (like lemon curd), blended with coffee, and can even be used to make healthy homemade marshmallows and gummies.
7. Green Banana Flour
While green banana flour may not be your average pantry staple, it contains a type of resistant starch called RS2, which is linked to sustainable weight loss (14). This is because the RS2 in unripe banana flour is shown to improve satiety and balance ghrelin levels — which is the hormone that tells your body you’re hungry and need to eat (15).
Since resistant starch is also an indigestible form of starch, it feeds the beneficial bacteria in your colon, which helps promote bowel health and improves digestion. Having an adequate supply of beneficial bacteria in your colon is also linked to a lower BMI (16).
How to Add Banana Flour to Your Diet:
You can swap banana flour with other grain or nut flours in your baking recipes, such as pancakes, energy bars, and muffins.
8. Cruciferous Veggies
Cruciferous veggies such as broccoli, cauliflower, brussels sprouts, and cabbage, help assist your body with phase II liver detoxification, which is the stage of detoxification where your body is getting ready to safely eliminate toxins from your body (17). A buildup of toxins in your system prevents your cells from functioning optimally, and can allow fat to be stored in your cells, which is what causes fat gain (18).
Additionally, one study showed that an increased intake of cruciferous vegetables and leafy greens directly supported weight loss (19).
How to Eat More Cruciferous Veggies:
The options are endless for adding cruciferous vegetables to your diet: Grilled Cauliflower with Turmeric, Cream of Broccoli Soup with Coconut Milk, and Asian Style Cabbage Wraps are a few of our favorites.
9. Wild Salmon
Chronic inflammation is linked to weight gain, difficult weight loss, and obesity. It’s caused by many factors in the modern day lifestyle, such as stress, a diet high in refined sugar, and excessive alcohol consumption (20). The Omega-3 essential fatty acids found in wild salmon act as a natural anti-inflammatory, and can help reduce the negative impact that chronic inflammation has on your body. And the lower your levels of inflammation, the easier weight loss becomes.
How to Eat More Wild Salmon:
Give these wild salmon recipes a try if you’re looking to make a change from traditional baked or plain grilled salmon: Sweet Thai Chili Glazed Salmon, Salmon Eggs Benedict (With Sweet Potato “Muffins”), and Italian Salmon with Tomato Sauce.
10. Green Tea
Some studies suggest green tea can help improve weight loss in those who are overweight, due to its caffeine and antioxidant content (21). And while research is still emerging on the effect of green tea and metabolism, the antioxidants and anti-inflammatory properties may contribute to weight loss indirectly, by improving overall cellular health (22).
How to Drink More Green Tea:
Swap sugar-laden beverages for hot or cold brewed green tea. This will not only reduce the amount of refined sugar you consume, but will further contribute to your weight loss efforts.
The Bottom Line
While adding these 10 foods to your diet promotes sustainable weight loss, it’s important to remember to keep it simple when it comes to losing weight. As long as you make sure at least 80% of your diet is full of the real, whole foods found in nature, the weight will come off naturally (and effortlessly) as the rest of your health begins to improve.
(Read This Next: How to Lose Weight by Balancing Your Gut)
There are plenty of workout routines and we have tried many options but have not really achieved the results we want. This could be due to various factors and it is very important to identify the actual reason why a particular workout routine is not helping you lose weight. Some of the factors due to which we have not been able to lose weight are as follows;
1. Not Following The Routine Correctly:
Many times we fail in losing weight despite putting in a lot of efforts is because we are not following the routine correctly. It may be because we are ignoring certain aspects of the routine or are not well informed about the workout routine. So ensure before starting any workout routine, that we have all the information and are practicing it correctly.
2. Not Happy With What We Are Doing:
If we take up a workout routine that we are not really happy with, we are bound to fail in achieving the results. Not all type of workouts will interest everybody, and if any workout is done half-heartedly it will not be helpful in achieving the results.
3. Not Pushing Enough To Get The Results:
Workouts are not easy and we need to really push ourselves further in doing it continuously. The intensity of the workouts needs to improve as we progress. Try and give 100% while doing each and every exercise in the routine.
3. Not Following A Correct Diet:
Diet is equally important along with workouts to lose weight correctly and effectively. Many times we work out vigorously but ignore our diet, due to which all the efforts put get wasted. Try and make a proper diet plan that will help you lose weight.
Some of the workout routines that can be helpful in losing weight are;
4. Interval Training:
This is any type of exercise in which the heart rate increase and then comes down gradually. One of the most common interval training exercises in indoor cycling.
5. Weight Training:
This is ideal for weight loss and strengthening the muscles.
This is a good form of workout that engages the core and muscles and also helps in losing weight.
One of the most common and easy workouts which will useful to remain healthy and fit
An excellent workout for toning the entire body and strengthening the muscles.
9. Jumping Rope:
This is a simple exercise that can be done indoor or outdoor.
There are so many different tips and tricks for weight loss that it’s sometimes overwhelming. It’s hard to tell the fact from fiction. Your friends and family all swear they know the best ways to lose weight. Hundreds of magazines offer the same, sometimes totally wrong but sometimes helpful advice. Eventually, you’ll just have to find which techniques work best for you. Here are the nine most common lies about weight loss.
1. Don’t eat more than 1200 calories
It sounds pretty sensible. You want to weigh less, so eat less. However, everyone’s body is different and how many calories your body needs will be different from someone else. For whatever reason, 1200 has become the go-to number for how many calories you should have daily but it doesn’t really apply to everyone.
2. Drink a ton of water
The idea behind this is that if you’re stomach is full of water, you won’t feel a need to eat. This doesn’t work because your body will not retain the water. You’re just more likely to go to the bathroom more often than to curb your appetite. If you really want to feel full with less eating, choose foods that are high in both water and fiber.
3. Take various supplements
While taking vitamins can definitely help with your health, weight loss supplements cannot. Despite the fact that there is no hard science backing them, supplements get recommended time and again. It seems like a really easy way to get you closer to your goals but there are no magic pills for weight loss.
4. Try a popular diet fad
With the variety of dieting trends available, it’s easy to start to believe all the ads. However, just following a restricted-calorie diet or cutting out gluten won’t get rid of the extra weight. While you might get some other health benefits, you still need to make an overall lifestyle change if you want to not only lose the weight but keep it off, too. If you’re still wanting to try a diet program, make sure to research where and how you’ll get all the nutrients your body needs.
5. You can eat anything if you exercise
This is a pretty common and outrageous lie. Some people will assure you that you can eat anything you want so long as you hit the gym and burn it off. While exercise is definitely important, what you eat is also a crucial part of your weight loss routine.
6. Your health is determined by your size
A thin person is obviously healthy, while a larger person is not. While obesity is a marker for some health conditions, simply being thin does not give you a pass against disease. Despite outward appearances, your health is really determined by the things you can’t see. There is fat inside all types of bodies, no matter the size but what tends to matter is what type of fat and where it is.
7. Just skip meals
If you want to avoid putting any bad foods in your body, just don’t eat anything. Skipping meals is an extremely bad idea. You want to find the balance between nutrition and exercise. Simply not eating is not the way to do this. Skipping meals has harmful effects like fatigue, a drop in your blood sugar, loss of nutrients and incidentally, weight gain.
8. You won’t lose weight without cardio
When it comes to exercise, cardio is a great option because it will increase your blood flow and heart rate, which leads to fat burning. However, cardio alone isn’t the only way to lose weight nor should it be done alone. Strength training is also important because it will help build muscles and create a more toned look. It will also improve your bone strength and density.
9. Eating late at night cause weight gain
While late-night snacking doesn’t help, there really isn’t a correlation between when you eat and how much weight you gain. A greasy cheeseburger at 3 in the afternoon is going to have the same harmful effects as it would at 3 in the morning. What’s really detrimental about late night eating is not the time, but how much you eat. If you starved yourself during the day, there’s a bigger chance you’ll overeat during the night.