Finger crossed, very soon we will be coming out of self-isolation! How have you been going with your exercise and nutrition during this period? Have you been sticking to your healthy eating plan? Or, has the exercise slowly dropped off and the comfort food crept in? With the lack of incidental movement during the last 2-3 months combined with poor eating habits that have crept into some people’s diet, there is a good chance many may come out of this with a few extra kilograms than before this all started. You may not be able to do the exact exercise routine you want but there you can still keep total control of your food and the good news is if you get this right you may even lose weight.

I know even for me during the lock-downs for the Coronavirus I have had to make more of an effort to move around. I have kept up my regular daily walks, I have continued strength training at home and have been eating well, but for me it is the decrease in incidental movement that I have noticed the most. When I am at the gym working with clients I am constantly moving around the entire time, but for the past 2 – 3 months I have mainly been sitting and working on the computer for 6 – 8 hours a day. This means I must make some adjustments with my food or I will begin to add unwanted fat as I am not moving as much.

Some of you reading this may be aware that I do Intermittent Fasting which is a great way to keep control of cravings and has been a great way to avoid mindless eating. As I have been doing this for some time my body is used to burning fat as its preferred fuel source so even though I am not moving as much my body is still burning fat all the time. Click Here to read a great article that explains how this works in great detail and the things you need to know if you are thinking of trying it. I also follow the Keto Nutrition Plan that complements fasting perfectly. Many of the foods included in this article are great for anyone following the Keto diet. 

There is no One Size Fits All Diet

One important thing that we must remember with nutrition and weight loss, is that “One size DOES NOT fit all”, what works for me may not be the best choice for you. This is why I don’t write nutrition plans for people and I give them guidelines to work from.  You must understand that even though I am about to share with you my top foods to lose weight, the specifics will vary from person to person. Try to find what works with you based on the information I share with you. However, I would also like to say that the person who is able to consistently include these following foods in their diet is often in great physical health.

TOP 8 Foods To Help You Lose Weight

1: Eggs

Over the years the egg has had a pretty hard time in the media and really given a bad rap when in fact it is one of the most nutritious foods you could ever eat. Here is a great article we published last year that explains everything you ever wanted to know about this amazing food called - The Truth About Eggs. Eggs are nutrient dense, contain fat & are high in protein. Unlike cereals which are high in carbohydrates and sugar, eggs are an excellent choice for breakfast as they will satisfy you and keep you fuller for longer, which will lead to a decrease in snacking later in the day, therefore promoting weight loss.  

2: Avocado

I absolutely love avocado and I include them most days in my diet. I find that they are a food that works really well for keeping my energy levels up. Avocados are packed with nutrients, high in fibre and contain healthy fats, therefore making them a great healthy fat choice when you are trying to lose weight.  A normal serving size for me would be approx. ¼. Avocados are versatile and can be included in all meals, even dessert!

3: Salmon

Salmon is a fatty fish and a great source of Omega 3 and protein, being rich in fat it is hard to overeat and will keep you satisfied for hours after it. Being rich in Omega 3, including salmon in your diet will help aid in reducing inflammation, reducing inflammation is a known to help also with weight loss. Other examples of fish similar to salmon are sardines & trout.

4: Green Vegetables

When we are trying to lose weight, green vegetable are an excellent choice to include in your diet. They are a low carbohydrate addition, but they are also high in fibre & therefore keep you feeling fuller for longer. Being a low carbohydrate source, the green vegetables.  Here is a great article to read with tons of additional information about these superfoods - Green Vegetables and Are You Eating Enough

5: Chicken & Beef

Meat is included in my top foods as it is high in protein, iron, zinc and Vitamin B, being high in protein you won’t need a large portion of but will satisfy and sustain you for longer. Eating lean meat is a great way to get your daily protein requirements.

6: Tuna

Tuna is a great choice as it contains protein, but is low in calories, although counting calories is not something that I recommend. It’s a lean fish and therefore is low in fat.

7: Cruciferous Vegetables

Examples of cruciferous vegetables are broccoli, cauliflower, Brussel sprouts and cabbage.  They are high in fibre & tend to be quite filling, & for a vegetable they contain more protein than most vegetables.  The beauty of cruciferous vegetables containing protein, fibre and are low carbohydrate make them a great choice to add to your meals.

8: Bone Broth

Bone broth is made by simmering animal bones up to 24 hours, by doing this the bones will release minerals, collagen, and amino acids. Bone broth is also great for gut help and aids your digestion. I would include bone broth as an afternoon snack or to have with my lunch, I find a cup of bone broth very filling and satisfying. Bone broth also works well with Intermittent Fasting.

Summary

Losing weight can be difficult, you will have your ups and downs, you will stray off track, but if we remained focused on the long term goal and not give up you will get there.  There is no quick fix to losing weight, slow and steady wins the race.  There are so many delicious foods that we can eat not only when trying to lose weight, but to just eating healthier.

By incorporating exercise, especially strength training regularly and long term, eating healthy and nutritious food in moderation, you will reach your goals.

And for tons more ideas about nutrition make sure you grab a copy of our special report shown below. This book is designed to help you understand the TRUTH about NUTRITION, cut through all the confusion, and enable you to employ some SIMPLE and highly effective methods we use in our studio every day with people recovering from injury, disease or looking to reach a fitness goal. Click here to get your copy.

About The Author

Nick Jack is owner of No Regrets Personal Training and has over 15 years’ experience as a qualified Personal Trainer, Level 2 Rehabilitation trainer, CHEK practitioner, and Level 2 Sports conditioning Coach. Based in Melbourne Australia he specialises in providing solutions to injury and health problems for people of all ages using the latest methods of assessing movement and corrective exercise.

References:

• Heart foundation
• CSIRO
• Precision Nutrition 
• Nutrition & Physical Degeneration - By Weston A Price
• Big Fat Lies - By David Gillespie
• How To Eat, Move & Be Healthy by Paul Chek