If you are afraid of feeling hungry while dieting, check out this list of 12 snacks that will help you lose weight.
Attempting to lose weight involves a combination of healthy eating, regular physical activity, and adopting sustainable lifestyle habits. Some principles to consider are:
- Caloric Deficit: Weight loss generally occurs when you consume fewer calories than your body burns. To achieve this, you can either reduce your calorie intake through portion control or choose lower-calorie foods, or increase your calorie expenditure through exercise.
- Balanced Diet: Focus on consuming a well-balanced diet that includes a variety of nutrient-dense foods. Incorporate fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Limit processed foods, sugary snacks, and beverages.
- Portion Control: Pay attention to portion sizes and avoid overeating. Use smaller plates, bowls, and utensils to help control portions. Listen to your body’s hunger and fullness cues to avoid unnecessary calories.
- Mindful Eating: Practice mindful eating by slowing down, savouring each bite, and paying attention to your body’s hunger and fullness signals. This can help you avoid emotional or mindless eating.
- Physical Activity: Engage in regular physical activity to burn calories, improve fitness, and support weight loss. Aim for a combination of cardiovascular exercises (such as walking, running, or cycling) and strength training (such as weightlifting or bodyweight exercises).
- Hydration: Drink an adequate amount of water throughout the day. It can help you stay hydrated, curb unnecessary snacking, and support overall health.
- Tracking and Accountability: Keep track of your food intake and physical activity to monitor progress and stay accountable. This can be done through food diaries, mobile apps, or fitness trackers.
And every person who tries to lose weight has thought about following a diet. Sadly, for many people, the word diet is accompanied by hunger and a miserable feeling of not being fulfilled. But what if you could eat some snacks to help you lose weight? That is what Max Posternak decided to share recently.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
See below what you should be snacking to help you maintain a caloric deficit and lose weight in the long run.
12 Snacks to Help You Lose Weight
So what are these 12 snacks to help you lose weight that Max Posternak shared? You can find them below.
- Roasted Seaweed: Enjoy the crunchy texture and rich flavours of roasted seaweed, which is packed with antioxidants, vitamins, and minerals essential for your health.
- Homemade Popsicle Sticks: Create refreshing popsicles using a popsicle ice tray and flavoured water enhancements without added sugar. These calorie-free treats can satisfy your sweet tooth guilt-free.
- Beef Jerky: Opt for the sugar-free variety of beef jerky, which provides a protein-packed snack without excessive calories. Protein helps keep you feeling full for longer periods.
- Popcorn: Indulge in air-popped popcorn, which is high in fibre and has a low energy density. With just around 30 calories per cup without added butter, it can be a satisfying and guilt-free snack.
- Deli Meat: Choose minimally processed deli meats that are free from nitrates, nitrites, and artificial ingredients. They can provide a convenient source of protein for snacking.
- Baked Kale Chips: Swap traditional potato chips with homemade baked kale chips. While they contain more calories than roasted seaweed, they still offer a healthier alternative and are easy to prepare.
- Pickles: Snack on pickles or other brine-fermented vegetables like peppers and sauerkraut. They are low in calories and carbs, making them a suitable option for weight loss.
- Hard-Boiled Eggs: Hard-boiled eggs are a portable and protein-rich snack that can keep you satiated. They are a good source of nutrients such as choline, vitamins D, A, B2, B5, B12, and iron.
- Fruits: Contrary to the myth that fruits can lead to weight gain, they are actually difficult to overeat due to their high water and fibre content. Berries, such as strawberries, blackberries, and raspberries, are especially beneficial for weight loss.
- Celery With Hot Sauce: Enjoy celery sticks paired with hot sauce or buffalo sauce to add flavour without excessive calories. Celery is virtually calorie-free and can be a crunchy and satisfying snack.
- PB2: Replace regular peanut butter with PB2, a dried peanut powder that offers a similar taste with significantly fewer calories. It can help you reduce calorie intake while still enjoying the flavour.
- Diet Soda or Diet Tea: Calorie-free drinks like diet soda or diet tea can be included as part of a weight loss plan, particularly if they help you cut down on regular soda consumption. Moderation is key.
Remember, while these snacks can be part of a balanced weight loss plan, it’s important to consider overall calorie intake, portion sizes, and the inclusion of a variety of nutritious foods in your diet. Consulting a healthcare professional or registered dietitian can provide personalized guidance based on your specific needs and goals.
Watch the video below for a full explanation of each of the snacks mentioned earlier.
Weight loss plateaus occur when a person’s weight loss progress slows down or stalls despite their continued efforts to lose weight. There are several reasons why this can happen:
- Metabolic adaptation: When you lose weight, your body adapts to the lower calorie intake and can start burning fewer calories at rest. This means that as you lose weight, your body requires fewer calories to maintain your new weight, which can cause your weight loss progress to slow down.
- Changes in physical activity: If you’ve been doing the same type and amount of exercise for a while, your body may become used to it and not burn as many calories as before. Additionally, you may experience fatigue or injury, which can cause you to decrease your physical activity level.
- Calorie intake: As you lose weight, you need fewer calories to maintain your weight. If you don’t adjust your calorie intake accordingly, you may start to consume too many calories, which can slow down or stall your weight loss progress.
- Hormonal changes: Hormonal changes, such as fluctuations in insulin levels, can affect weight loss progress. For example, insulin resistance can make it more difficult to lose weight, especially around the midsection.
- Psychological factors: Stress, lack of sleep, and other psychological factors can affect weight loss progress. Stress can increase levels of cortisol, which can promote fat storage, while lack of sleep can disrupt hormones that regulate appetite and metabolism.
To overcome weight loss plateaus, it’s important to reassess your diet, exercise routine, and lifestyle habits to identify areas where you can make adjustments. This can include increasing physical activity, adjusting calorie intake, and managing stress and sleep. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized recommendations to help you reach your weight loss goals.