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Diet changes for Quick Weight Loss

You are what you eat! It’s common knowledge that your body will reflect what you feed it. If your meals consist of saturated fats, sugars, high calorie and fast foods, it’s obvious that your body will accumulate fats especially if you do not exercise. If your lifestyle does not allow enough time for exercises, try changing what and how you eat and you will notice gradual and safe weight loss. Remember it’s not about avoiding foods (starving) but how much and what we eat that will make us lose weight.

Start with fluids.

The body comprises 70% water. Water is used to flush out toxins, aid in digestion and prevent dehydration. We normally lose about 1.5 liters of water daily and are advised to consume twice what we lose. For those that dislike plain water, water can also be found in fresh fleshy fruits and vegetables like apples, pears, oranges and cabbage. Not known to many but taking ice cold water will help shed weight. It’s a fact that for the body to raise 1 gram of ice cold water to 1°C, it will burn 1 calorie. So if you take 100 grams every day, you will burn 100 calories daily.

Cut on junk and sugars

If you can’t stop taking pizzas, deep fried foods or sodas, at least reduce the amount you eat. Those ready to go an extra mile, substitute soda with fresh fruit or vegetable juices and opt for baked, steamed or shallow fried foods. Also, be on the lookout for hidden ingredients by reading food labels. Watch out for things like fructose, lactose or glucose as they all constitute to sugar. If you are going to deep fry something, use olive oil.

Turn up the heat

If you like spicy foods, it’s time to include peppers and chili in your diet. Have you ever noticed that after you consume hot spicy foods, you start perspiration? This is because peppers raise your body temperature and to sustain that high temperature, the body will be forced into burning more calories. It is believed that consuming Capsicum pepper will raise your body temperature up to 90 minutes and the body has to burn calories to sustain the heat. Capsaicin found in Capsicum pepper will also increase your Basic Metabolic Rate (BMR) meaning you will burn more calories when resting.

Less red more lean, white and green

Try changing from red meats to lean and white meats e.g. fish and poultry, and vegetables as well. White meat and vegetables are readily digested and assimilated. Lean and white meat is said to reduce LDL cholesterol by about 1.7%. Vegetables on the other hand contain dietary fiber which aides in digestion and prevents constipation.

Weight loss doesn’t have to cost a limb. Just start with what you can do for now and keep improving as you go along. Diet pills and weight loss surgery should be avoided unless it’s the only option.


Drugs.com – Capsicum Peppers

U.S. National Library of Medicine (PubMed.gov) – Lean meat and heart health

U.S. National Library of Medicine (PubMed.gov) – Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects.

CHOW- Does Drinking Ice Water Burn Calories?