Currently, nearly 40 % of adults and 20% of young people are considered obese in the U.S.
This is the highest rate ever recorded for the U.S.
This trend of obesity has been steadily increasing in both children and adults despite many public health efforts to improve nutrition and physical activity.
By definition, obesity is a condition that is associated with having excess weight or body fat.
More often than not, BMI is the tool used to measure the excess body fat.
In general, Body Mass Index (BMI) of 30 or greater indicates that one is obese.
Obesity is a health issue since it poses many risks.
There are risks of developing type 2 diabetes, heart disease, stroke, some types of cancer, sleep apnea, and even osteoarthritis.
If you haven't already, check your BMI and cross-check the chart below.
- Normal weight: BMI of 18.5 to 24.9
- Overweight: BMI of 25 to 29.9
- Obesity: BMI of 30 or higher
If you don't know your score yet, you can use an online BMI calculator to calculate your score.
BMI above 30 indicates obesity.
Whether your BMI is in the overweight or obesity range, taking measures to bring down your weight to the healthy side can save your life.
And since nutrition plays a huge role in your metabolism, hunger, appetite, and weight, it makes sense to base your diet around foods that will have the most impact on your weight loss and overall health.
Here are the 3 most weight loss friendly foods that will help you combat obesity and help you lose weight.
These foods will reduce your appetite, increase satiety, and cause you to eat fewer calories.
Here are 3 best foods to help you combat obesity and lose weight.
1. Drink Plenty of Water
Drinking water can help you lose weight in a number of ways.
First, water helps you boost your metabolism by raising your resting metabolic rate by almost 30% within 10 minutes of drinking. This elevated metabolism lasts for well over 30 minutes after drinking it.
This is particularly helpful to your weight loss since a higher resting metabolic rate leads to more energy expenditure.
Put simply, you get to burn more calories with a higher metabolism.
Second, drinking water can reduce your appetite, causing you to eat less food.
If you struggle with obesity, this is one area that can be of true help.
One study analyzed the overweight and obese people.
It shows that those who drank water before each of their meals lost an average nearly 44 percent more weight than those that did not drink more water.
In another study, people who drank water before breakfast consumed 13% fewer calories.
To make sure you're getting enough H2O, drink half of your body weight in ounces per day. More is recommended on the day that you workout.
The takeaway here is increasing your water intake may help control your appetite and reduces the number of foods and calories you take in daily. All lead to reducing your bodyweight.
2. Increase Protein Intake
There's a reason why high-protein and low-carb diets are so popular.
It's because they work.
Protein not only reduces your appetite but it also increases satiety upping the feeling of fullness while eating fewer calories.
Another benefit to eating more protein as opposed to other macronutrients such as carbs and fats, protein takes more energy to digest. In fact, about 20-30 percent of the calories you eat from protein get burn during digestion leaving you with only 70-80 calories.
Where carbs are 5-10% and only 3% for fats.
The general recommendation protein intake for the average sedentary man is 56 grams per day men and 46 grams da day for women.
Fish, eggs, lean meat, yogurt and plant-based foods like legumes, beans, nuts, seeds and some whole grains are all good sources of protein.
The takeaway increasing your protein intake may increase your metabolism and decrease your appetite. Overall reducing the number of calories you consume, leading to weight loss.
You heard the saying "An Apple a day keeps the doctor away".
Even though the phrase wasn't exalted for medicinal reasons, apples are incredibly healthy and good for your weight.
For one, they are relatively low in calories. An average medium-sized apple contains just over 90 calories. Yet it's very nutritious and filling.
Apples are also rich in fiber and water.
Both have repeatedly been linked to increase satiety, prolong fullness, and weight loss.
In fact, one study confirmed eating apples lead to satiety, fullness, and less hunger.
In a day, that can lead to up to 200 calories.
The bottom line apples contain nutrients.
There you have it, 3 power foods that can drastically affect your appetite, hunger, and metabolism.
Adding them to your diet will not only boost your nutrient intake but also help with your weight loss.