Weight Loss Tips, Diet Guides, & More | Eat This, Not That!

Here's How Much Green Tea You Should Drink Every Day To Lose Weight

Adam Meyer — Tue, 26 Dec 2023 11:00:44 +0000

If you want to shed some extra pounds, drinking green tea can be a potent elixir to help shrink your waistline. While the online nutrition world points to rigorous workout routines and crash diets as powerful weight-loss tools, research shows that green tea consumption is associated with significant weight reduction. But how much green tea should you drink every day for weight loss? To find out, we chatted with Trista Best, RD, a registered dietitian with Balance One Supplements, who shares the optimal daily dosage of this soothing beverage to help you reach your weight loss goals. So, grab your favorite mug and read on to uncover how drinking green tea can help support your weight loss journey. And next up, don't miss the 17 Best Ab Exercises for Visible Results.

Green tea's role in weight loss:

Green tea is a belly fat blaster thanks to its rich antioxidant content. According to a 2021 study, green tea contains antioxidants called catechins that can boost metabolism and enhance fat burning. While it's not a miracle solution, incorporating green tea into your daily routine may complement a balanced diet and active lifestyle to promote healthy weight management.

"Green tea can play a supportive role in weight loss through several mechanisms," Best explains. "One key factor is its caffeine content, a natural stimulant known to boost metabolism temporarily. This increased metabolic rate may facilitate the burning of more calories, contributing to weight loss efforts. Secondly, green tea contains antioxidants, particularly epigallocatechin gallate (EGCG), which has been linked to enhanced fat oxidation. This means the body may become more efficient at utilizing fat for energy."

How much green tea should you drink for weight loss?

According to a 2013 study, drinking up to four cups of green tea a day can reduce body weight, waist circumference, and blood pressure. However, consuming green tea in excess doesn't necessarily translate to accelerated weight loss and could lead to unwanted side effects.

Best tells us, "Determining the optimal amount of green tea for weight loss can vary based on individual factors and personal tolerance to caffeine. However, studies have suggested that consuming around three to five cups of green tea daily may provide some benefits without excessive caffeine intake. It's essential to note that the caffeine content in green tea is lower than in coffee, but excessive consumption may still lead to side effects."

Green tea's potential side effects:

While green tea is generally considered safe for most people, its caffeine content can cause issues for those sensitive to it, leading to sleep issues or digestive discomfort. However, paying close attention to your body's response after consuming green tea and consulting with a healthcare professional or registered dietitian can help prevent any adverse reactions.

"Green tea contains caffeine, and those sensitive to caffeine may experience side effects such as insomnia, jitteriness, increased heart rate, or digestive issues," says Best. "It's crucial to be mindful of overall caffeine intake from various sources. Additionally, green tea can interact with certain medications. It may interfere with iron absorption, so individuals with iron-deficiency anemia should consume it between meals. It can also interact with blood thinners, certain antipsychotics, and some other medications. Individuals taking prescription drugs should consult their healthcare provider before adding green tea to their routine."

Tips for incorporating green tea in a weight-loss diet:

The good news is incorporating green tea into your weight loss diet doesn't have to be complicated. Consider swapping sugary coffee beverages for a cup of warm or iced green tea as a refreshing, low-calorie alternative. Experiment with different flavors or blends to find what works best for you.

"Drinking green tea between meals may help control hunger and reduce overall calorie consumption," explains Best. "Also, incorporating green tea into daily routines can create a sense of ritual and mindfulness around meals. Taking the time to enjoy a cup of tea may encourage more mindful eating habits, reducing the likelihood of overeating."

The post Here's How Much Green Tea You Should Drink Every Day To Lose Weight appeared first on Eat This Not That.

9 Daily Weight Loss Habits That Take Less Than 10 Minutes

Adam Meyer — Mon, 25 Dec 2023 11:00:50 +0000

Let's be honest: We all want to achieve a healthy weight. But between daily workouts, cutting calories, and cooking healthy meals, who has the time? Fortunately, the path to a healthier, slimmer you doesn't always require a significant time investment. Eat This, Not That! spoke with Kyrie Furr, CPT, a certified personal trainer and performance coach with Barbend, who explores nine daily weight loss habits that demand less than 10 minutes of your day. These small yet impactful practices are designed to fit seamlessly into even the busiest routines, proving that you don't need hours of dedication to make meaningful progress on your weight loss journey.

Weight loss is often perceived as a monumental task. However, like anything else worthwhile in life, accumulating small, consistent efforts can yield significant results. Shifting your focus to manageable and time-efficient habits can help you create a foundation for long-term success without feeling overwhelmed. This mental shift is more critical than ever, considering the National Heart, Lung, and Blood Institute reports that nearly 75% of U.S. adults aged 20 and older are either overweight or obese, which can lead to serious health conditions such as high blood pressure, diabetes, heart disease, and depression.

Keep reading to uncover Furr's nine daily weight loss habits you should incorporate into your busy schedule to help you shed those unwanted pounds. And, when you're done, be sure to check out the 10 Best Low-Carb Vegetables for Weight Loss.

Drink a glass of water before each meal.

Research shows that simply sipping a glass of water before each meal can support hydration and increase satiety, helping to prevent overeating. Plus, this effortless habit kickstarts your metabolism and sets a positive tone for mindful eating throughout the day.

"Staying hydrated is crucial for overall health and [can] aid in weight loss. This simple habit can help curb overeating, boost metabolism, and contribute to a healthier weight," says Furr.

Take the stairs.

The next time you have to choose between the elevator or escalator and taking the stairs, choose the latter. It's a subtle habit but a quick and effective way to elevate your heart rate and engage your muscles. This small change contributes to increased daily activity and, over time, can significantly impact your overall fitness and weight loss journey.

"Instead of reaching for the elevator or escalator, opt for the stairs whenever possible," recommends Furr. "Climbing stairs is a fantastic cardiovascular exercise that engages multiple muscle groups and burns calories. A few minutes of stair climbing daily can strengthen your muscles, improve endurance, and aid in weight loss."

Practice portion control.

One of the most sustainable approaches to managing your calorie intake is paying attention to serving sizes and avoiding mindless overeating. This habit empowers you to savor your meals, enjoy a variety of foods, and maintain better control over your weight without the need for restrictive diets.

"It's easy to lose track of how much we eat, especially when served large portions," Furr explains. "Practicing portion control involves measuring your food and being mindful of serving sizes. Use smaller plates, bowls, and cutlery to visually trick your brain into thinking you're consuming more. This habit can prevent overeating and contribute to gradual weight loss."

Stretch for a few minutes.

Stretching can assist your weight loss efforts by improving flexibility, reducing muscle tension, and enhancing circulation. A 2020 study found that a regular stretching routine can help reduce abdominal obesity.

Furr says, "Take a few minutes each day to stretch your muscles. Stretching helps prevent injuries and improves flexibility and blood circulation, which can enhance your weight loss efforts."

Choose healthier snacks.

Instead of reaching for sugary or processed snacks, opt for nutrient-dense whole foods like fresh fruits, vegetables, or a handful of nuts. This quick and mindful choice will satisfy your hunger while fueling your body with essential vitamins and minerals to help support your weight loss goals.

"Rather than reaching for sugary or processed snacks, choose healthier alternatives that contribute to weight loss," says Furr. "Swap out chips and candies for fresh fruit, nuts, or vegetable sticks. These snacks are low in calories and provide essential nutrients, keeping you fuller for longer and preventing unnecessary weight gain."

Take quick, active breaks.

Whether it's a quick stroll, stretching exercises, or even a set of squats or pushups, taking active breaks where you move your body can enhance metabolism and prevent sedentary habits. According to a study published in the Journal of Applied Physiology, regularly engaging in two-minute "activity snacks" can boost muscle protein synthesis (MPS), your body's process of building new muscle, to help support healthy weight management.

"Sitting for long periods can lead to weight gain and negatively impact overall health. Incorporate short, active breaks throughout your day to get your body moving. You can stretch, walk around the office, or perform quick exercises. These mini-workouts burn calories and boost productivity and energy levels," says Furr.

Practice mindful eating.

You establish a healthier relationship with food when you savor each bite of food, tune into your hunger and fullness cues, and minimize distractions while eating. Mindful eating encourages the enjoyment of meals, prevents overeating, and promotes a mindful connection between your body and the nourishment it receives.

Furr explains, "Being present while eating can significantly affect weight loss. Mindful eating involves paying attention to the taste, texture, and sensations of the food, allowing you to enjoy and appreciate each bite fully. By eating slowly and mindfully, you can avoid overeating and make healthier food choices."

Go for a brisk walk after meals.

According to a review in Sports Medicine, going for a brisk walk after meals, even for just 10 minutes or less, can increase calorie burning, aid digestion, and boost your metabolism.

"Instead of immediately sitting down or returning to work after a meal, take a 10-minute brisk walk. This strategy aids digestion, regulates blood sugar levels, and helps burn calories." Furr says.

Practice stress-reducing techniques.

Research suggests that incorporating stress-reducing techniques such as deep breathing, meditation, or mindfulness practices into your daily routine can help create a conducive environment for sustainable weight loss.

"Stress can sabotage weight loss efforts by triggering emotional eating and increasing cortisol levels, a hormone known to promote fat storage. Incorporate stress-reducing techniques such as deep breathing exercises, meditation, or listening to calming music for a few minutes each day. These activities can help manage stress levels and support your weight loss journey," says Furr.

The post 9 Daily Weight Loss Habits That Take Less Than 10 Minutes appeared first on Eat This Not That.

Here's How Often You Really Need To Do Cardio To Lose Weight

Adam Meyer — Sun, 24 Dec 2023 11:00:46 +0000

Unless you've been living under a rock, you know that cardiovascular exercise (or cardio for short) is a killer way to burn body fat. From incline walking and jogging to hill sprints and high-intensity interval training (HIIT), there's no shortage of cardio workouts out there. But amongst the wide range of cardio exercises and workouts available, one golden question remains: How often do you need to do cardio to lose weight? To find out, we consulted certified personal trainers and fitness experts who help answer this exact question.

Cardio offers plenty of other health benefits beyond weight loss. According to the National Heart, Lung, and Blood Institute, regular exercise, including cardio, can help lower blood pressure, increase HDL ("good") cholesterol levels, reduce inflammation, and improve blood sugar control. Furthermore, research suggests that engaging in regular cardio exercise can slash your risk of heart disease—the number one cause of death worldwide, according to the World Health Organization.

Regardless of your fitness level or where you're at on your weight loss journey, understanding how often you need to do cardio is essential for reaching your weight loss goals. Read on to learn more and get some expert tips on incorporating cardio into your fitness routine. Then, find out Why You're Not Losing Weight Doing Cardio.

How often should you do cardio to lose weight?

The excellent news is striking a healthy balance between cardio and rest doesn't mean overwhelming yourself with daily high-intensity workouts. Instead, consistency is the name of the game when it comes to sustainable weight loss. For excellent cardiovascular health, the American Heart Association (AHA) recommends healthy adults get at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week. However, you can ramp this amount up to 300 minutes if weight loss is your goal.

Tracie Haines-Landram, CSCS, a certified strength and conditioning specialist and nutrition coach with Barbend, says, "What's important about the AHA's cardio guidelines is that it is an accumulation of time over the week. This helps to dismantle the 'all or nothing' mindset of thinking cardio must be a certain length to count. A 15-minute walk chips away the total, and multiple shorter bouts of exercise (at least 10 minutes in length) accumulate. This also allows for flexibility to have longer cardio sessions on the weekend, like an outdoor hike or 60-minute bike ride."

Which types of cardio are best for weight loss?

The beauty of cardio is the wide variety of exercise options available for people of all fitness levels. Additionally, all forms of cardio can be effective for weight loss. "The type of cardio, whether running, walking, jogging, or using an elliptical, stairclimber, or rower doesn't matter," says Gianna Masi, CPT, RDN, a certified personal trainer and registered dietitian with Barbend. "One modality isn't better than the other for weight loss. The energy output via exercise can help someone reach an energy or caloric deficit, which is how someone loses weight."

Personal factors can impact cardio for weight loss.

Your fitness level, health status, and preferences are crucial in helping you lose weight. For example, beginners may start with gentler forms of cardio, like hopping on an elliptical or swimming, and gradually progress to more strenuous workouts, such as long-distance running or HIIT.

"Optimal frequency of cardio workouts for weight loss varies based on individual factors such as fitness level, goals, and overall health," Haines-Landram explains. "Not all cardio is created equally in terms of its impact on your body's physical structures. The ideal workout is the one someone will do consistently. Too often, individuals get caught up in what the perfect workout should look like and skip opportunities for shorter, more frequent workouts."

Tips for including cardio in a comprehensive weight loss plan:

Combine cardio with strength training a few days a week to optimize your weight loss efforts. Additionally, set realistic goals and remember that consistency trumps intensity. And most importantly, make your exercise routine enjoyable by choosing activities you love. It's the only way to prevent burnout and cultivate a long-term commitment to your health and fitness goals.

"Cardio and strength training should be a part of everyone's week. We now know how important these elements are in the stature and body composition we want and the functionality and type of life we want to live. Both require strength (resistance training) and aerobic activities (cardio)," states Masi.

The post Here's How Often You Really Need To Do Cardio To Lose Weight appeared first on Eat This Not That.

Can Eating Grapes Help You Lose Weight?

Adam Meyer — Fri, 22 Dec 2023 15:00:41 +0000

The quest for long-term weight loss starts at the grocery store—or, more specifically, in the produce aisle. But beyond eating a well-balanced diet, exercising regularly, and avoiding excessive calorie intake, your food choices can make or break your success in reaching your weight loss goals. For example, choosing delicious and nutritious fruits like grapes may help you lose weight. That's why we chatted with Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian with Garage Gym Reviews, who explores whether or not eating grapes can help you lose weight.

Read on to find out whether grapes are suitable for your weight loss journey. Then, when you're done, check out the 10 Best Breakfast Foods for Losing Weight and Gaining Muscle.

Can eating grapes help you lose weight?

Grapes are low in calories but pack a punch of natural sugars that deliver a satisfying sweetness without going overboard on calories. Just one cup of red or green grapes provides roughly 100 calories. They're also rich in fiber, an essential nutrient that aids digestion and helps you feel fuller longer, curbing cravings for less healthy snack choices. This combination of low-calorie density and fiber makes grapes an excellent choice for those aiming to shed pounds. Plus, research suggests grapes' antioxidant content can help reduce your risk of heart disease and high blood pressure. However, the best approach to sustainable weight loss is always maintaining a balanced diet that keeps your calories in check paired with a consistent exercise routine.

Here are four ways grapes can help you lose weight.

Now that we've determined grapes can help you shed unwanted weight, Moody offers four ways celery can help you lose weight.

1. They have a high water content.

Staying well-hydrated is essential for optimal health. Hydration can also support weight loss by promoting a feeling of fullness. That's why munching on juicy grapes is a flavorful treat and a hydrating snack that can help you stay on track with your weight loss goals.

Moody explains, "Grapes are about 82% water, which makes them a very filling fruit to snack on. The stomach recognizes how much volume it contains to determine fullness. So, it's a good idea to fill it up with a healthy, water-based fruit or vegetable that's low in calories if you're trying to reduce your calorie intake."

2. They're low in calories.

Grapes are a caloric lightweight, making them a guilt-free addition to your weight loss menu. Plus, their natural sweetness satisfies cravings without significantly affecting your overall calorie intake.

"Speaking of reducing calorie intake, grapes fit nicely into a low-calorie diet," says Moody. "Their low-calorie content means you can enjoy grapes as a side to your breakfast or that sandwich for lunch to add more bulk to your meals while still meeting your calorie goal."

3. They're an excellent substitute for sugary snacks.

According to a 2022 review, fructose and pectin, the natural sugars in grapes, provide a sweet fix without the drawbacks of added sugars found in many snacks. Choosing grapes over sugary treats is a simple swap that can contribute to better snack choices and, ultimately, healthier weight management.

"Although one cup of grapes contains about 15 grams of sugar, it's not the same type of sugar you'll find in a cup of ice cream," Moody explains. "This natural sugar doesn't cause the harmful inflammation that refined sugar causes, and it brings along with it vitamins, minerals, and fiber—all while satisfying your sweet tooth. Try throwing your grapes in the freezer for a late-night frozen treat."

4. They contain antioxidants that help burn fat.

Grapes boast a spectrum of antioxidants, including resveratrol, which is known for potential fat-burning benefits. While more research is needed to understand these effects fully, the presence of antioxidants contributes to grapes' overall health benefits.

"Grapes contain an antioxidant called resveratrol, which studies have shown can improve weight loss outcomes in some of those who have obesity," says Moody. "Additionally, these antioxidants have the ability to fight against harmful free radicals that are responsible for chronic disease, especially heart disease."

The post Can Eating Grapes Help You Lose Weight? appeared first on Eat This Not That.

21 Best Healthy Slow Cooker Recipes for Weight Loss

Alexa Mellardo — Thu, 21 Dec 2023 16:39:46 +0000

Sadly, losing weight for some can feel like a full-time job. That's in addition to working at an actual job. What's a dieter to do? Well, for one thing, we strongly recommend having some of the best healthy slow cooker recipes for weight loss at your fingertips. It may be just the help you need to get through a busy week.

Eat This, Not That! spoke with Laura Burak MS, RD, the founder of GetNaked® Nutrition and author of Slim Down with Smoothies, who reveals one of the biggest struggles among her clients who are trying to lose weight and boost their health is finding the time to prepare healthy meals. "Enter a slow cooker," she says. "You simply throw a bunch of quality ingredients like lean proteins, veggies, and sauce in the slow cooker in the morning before you leave the house, and you set it so that when you get home, dinner is served. Your energy and decision-making tank is the most full at the beginning of the day and close to or nearly empty by the end, so using a slow cooker to set yourself up for healthier meals—especially at dinner when you struggle the most—can be super beneficial to move closer to your health goals. You can also think about buying a bigger size so there is enough for leftovers."

Having a slow cooker in your kitchen is really like having an assistant to help you out. All you need to do is decide on your meal for the day, get your ingredients organized, and set the timer. Voila—your meal will be ready to eat when you'd like it to be.

When choosing just the right slow cooker recipes for weight loss, consider the following tips, according to Burak:

A balanced meal that keeps you full and satisfied should include the three macronutrients: protein, carbs, and fat. "Think lean protein like poultry, pork, or tofu for protein and fat, and beans, lentils, corn, potatoes, and any veggies for carbs/fiber," Burak explains. This combination of high-quality ingredients offers a lot of volume and not a lot of calories, which is a recipe for weight loss success.
Choose "slow" carbs in your meals the majority of the time, which are "naturally higher fiber carb options" that take more time to digest and help stabilize your blood sugar. Pairing these types of carbs, such as lentils, beans, corn, and potatoes, with sufficient lean protein like fish, poultry, eggs, tofu, and meat, along with as many veggies as possible, makes for the ultimate nutrient-dense meal.

To make the recipe selection process even easier, we're here with some of the best healthy slow cooker recipes for weight loss to add to your weekly rotation. After reading and enjoying your scrumptious meal, take a look at 10 Best Breakfast Foods for Losing Weight & Gaining Muscle.

Best-Ever Crock-Pot Vegetarian Chili

Chilis don't have to have meat! This vegetable-based chili is just as flavorful as its meatier counterparts. Plus, it's jam-packed with healthy veggies, like kidney beans and black beans, that will keep you feeling full. Consider passing on a side of cornbread for a little more chili instead!

Get our recipe for Crock-Pot Vegetarian Chili.

Hearty Asian Beef Noodle Soup

One of the best meals you can make in a slow cooker is a hearty, healthy soup. And if you want an Asian soup that doesn't come in a plastic takeout container, you'll fall in love with this recipe. With flavors from garlic, ginger, and star anise, this soup is just as good as what you'd get at a restaurant.

Get our recipe for Hearty Asian Beef Noodle Soup.

Lamb Tagine

This Moroccan-inspired recipe puts a new spin on slow cooker dishes—and it's healthy comfort food at its finest. If you're looking for a recipe you might not have tried before, this is it. Lamb, Roma tomatoes, chickpeas, and golden raises are all served over couscous for a meal you'll want to prepare time and time again.

Get our recipe for Lamb Tagine.

Crock Pot Jambalaya

With chicken, shrimp, Andouille sausage, and vegetables, this jambalaya is bursting with flavor. Consider opting for quinoa or brown rice as a healthier base rather than white rice to round out this meal.

Get our recipe for Crock-Pot Jambalaya.

Slow Cooker Shredded Pork

If you grew up eating Southern barbecue, you might want a copycat recipe you can make at home. No, this isn't cooked in a smoker, but the slow cooking still makes all the difference. This recipe is keto-friendly, high-protein, and low-carb, which will leave you full long after you finish your meal.

Get our recipe for Keto-Friendly Slow Cooker Shredded Pork.

Crock-Pot Beef and Broccoli

If ordering in is one of your guilty pleasures, a much healthier alternative is whipping up this tasty beef and broccoli recipe at home in your slow cooker—just consider swapping out the white rice for brown rice. Once you realize how easy and delicious this recipe is, you'll never want to order takeout again.

Get our recipe for Crock-Pot Beef and Broccoli.

Tangy Slow-Cooker Pork Carnitas Tacos

You don't have to visit a restaurant to enjoy delicious tacos. With pork roast serving as your lean protein, pickled onions, oranges, and limes, these tacos are juicy and flavorful. Rather than enjoying them the traditional way in tortillas, consider savoring this tasty mixture on top of a bed of fresh romaine lettuce for more veggies.

Get our recipe for Tangy Slow-Cooker Pork Carnitas Tacos.

Slow Cooker Green Chile Pork Soup

Looking for a healthier alternative to canned soup options? This flavorful dish is easy to assemble, and it's way more delicious than the shelf-stable stuff. Complete with hearty beans and veggies, this soup will only set you back 259 calories while offering a whopping 25 grams of protein and six grams of fiber.

Get our recipe for Slow Cooker Green Chile Pork Soup.

Slow Cooker Cuban Tomato and Black Bean Soup

This slow cooker Cuban tomato and black bean soup is a keeper. It features reduced-sodium black beans, unsalted chicken broth, diced tomatoes, and Greek yogurt for an incredibly healthy topping. This meal will only set you back 261 calories and provides 16 grams of protein and eight grams of fiber.

Get our recipe for Slow Cooker Cuban Tomato and Black Bean Soup.

Smoky Crock Pot Chili

Chili is a classic slow cooker meal, and you can't go wrong with this recipe. Chuck roast or sirloin tips combine with veggies, beans, and spices for a tasty, filling meal that's just 250 calories.

Get our recipe for Smoky Crock Pot Chili.

Basque Chicken

If your go-to lean protein is chicken, this scrumptious recipe is for you. The secret to this Basque chicken is browning the meat before you put it in the slow cooker. Yes, it's an extra step (and an extra pan to clean), but we promise the flavor will be well worth it.

Get our recipe for Basque Chicken.

Slow Cooker Turkey Breasts with Oranges and Herbs

Turkey isn't just for Thanksgiving! These citrus-flavored turkey breasts will have you eating this lean protein all year long. The fresh oranges, thyme, and rosemary really bring this dish full circle.

Get our recipe for Slow Cooker Turkey Breasts with Oranges and Herbs.

Crock-Pot Chicken Tacos

If you normally gravitate toward pork or beef tacos, give this lean-protein chicken recipe a try. You'd be surprised how flavorful chicken tacos can be with the right seasonings and toppings. And for a healthier tweak, consider swapping out tortillas for a bed of fresh lettuce.

Get our recipe for Crock-Pot Chicken Tacos.

Crock-Pot Chicken Enchilada Casserole

Sure, enchiladas are great. But why not try something new with a chicken enchilada casserole? Just set it in the morning before you leave for the day, and you can come home to a delicious meal. This dish is filled with hearty veggies and lean protein that'll leave you feeling incredibly satisfied.

Get our recipe for Crock-Pot Chicken Enchilada Casserole.

Crock-Pot Chicken Noodle Soup

What's better than a classic bowl of chicken soup? Whether you're under the weather or just looking for a cozy, healthy meal, you can't go wrong with chicken noodle soup.

Get our recipe for Crock-Pot Chicken Noodle Soup.

Slow Cooker Pumpkin Chicken Chili

You can enjoy pumpkin no matter the time of year, thanks to this slow cooker pumpkin chicken chili recipe. And don't get things twisted—pumpkin isn't just for dessert; it can be used in savory dishes as well. This chili will make you wonder why you didn't start adding this tasty fruit to your dinner recipes sooner.

Get our recipe for Slow Cooker Pumpkin Chicken Chili.

Slow Cooker Turkey Cassoulet

This French-inspired dish blends chili and stew into one delicious meal, featuring a lean protein as the star of the show: turkey. If you're looking for a break from chicken but don't want red meat, it's a great option. This recipe provides a solid 34 grams of protein and nine grams of fiber for a filling, well-rounded meal.

Get our recipe for Slow Cooker Turkey Cassoulet.

Slow Cooker Maple-Balsamic Chicken and Vegetables

Step up your chicken game with this simple, tasty, and healthy recipe. The chicken gets a major upgrade thanks to the maple and balsamic flavors, and the veggies are soft and tender. With 33 grams of protein and 10 grams of fiber, you can't go wrong adding this dish to your dinner rotation.

Get our recipe for Slow Cooker Maple-Balsamic Chicken and Vegetables.

Classic Slow-Cooker Chicken in Red Wine

Feeling fancy? You can make coq au vin right in your slow cooker, complete with a red wine sauce. It's definitely cheaper than a trip to France! Take your go-to chicken recipe up a notch for your next dinner, and shop for these delicious ingredients.

Get our recipe for Classic Slow-Cooker Chicken in Red Wine.

Creamy Split Pea Soup

Split peas rank up there as one of the heroes of the health-food world. This split pea soup is a classic for a reason, and it is one of those few and far-between comfort foods that are comforting, delicious, and healthy for you, too.

Get our recipe for Creamy Split Pea Soup.

French Pot Roast

Every culture has its version of pot roast, that amazing slow-cooked amalgamation of hearty meat, vegetable chunks, and flavorful broth. Here's an easy, healthy version to tackle the French pot roast.

Get our recipe for French Pot Roast.

This story has been updated.

The post 21 Best Healthy Slow Cooker Recipes for Weight Loss appeared first on Eat This Not That.

30 Healthy Salad Recipes for Weight Loss

Alexa Mellardo — Wed, 20 Dec 2023 21:00:07 +0000

There are so many great reasons why salads are the perfect meal choice when dieting. Salads are healthy for your body, delicious to eat, and incredibly simple to prepare. Eat This, Not That! is here today with some of the best healthy salad recipes for weight loss, and we're sure you'll love all of them. We spoke with Amy Goodson, MS, RD, CSSD, LD, a registered dietitian, certified specialist in sports dietetics, and member of our Medical Expert Board, who explains that incorporating salads into your diet can promote weight loss in quite a few ways:

They're low in calories. "Many salads are naturally low in calories, especially if they are primarily composed of vegetables and lean proteins," Goodson says. This helps you consume a greater volume of food for fewer calories, promoting satiety without excess energy consumption.
They're high in fiber. The usual salad suspects, such as fruits, veggies, and whole grains, are chock-full of fiber. "Fiber adds bulk to your diet without adding calories, promoting a feeling of fullness and reducing overall calorie intake," Goodson tells us.
They're nutrient-dense. Salads can be jam-packed with essential nutrients like antioxidants, vitamins, and minerals. "Choosing nutrient-dense foods helps ensure that you get the necessary nutrients without excessive calories," says Goodson.
They help keep you hydrated. When you're looking to lose weight, staying hydrated is key—and eating salad helps you check off that box. "Many salad ingredients, such as lettuce, cucumber, and tomatoes, have high water content. Staying hydrated is important for overall health and can also contribute to a feeling of fullness, reducing the likelihood of overeating," Goodson points out.
They promote portion control. Salads can support portion control, as they usually have a large volume compared to their calorie count. "When you fill up on nutrient-rich salads, you're less likely to overeat on higher-calorie foods," Goodson explains.

Here are some elements you should always strive to include in a salad:

Leafy greens (kale, arugula, spinach, or romaine lettuce)
Colorful veggies (bell peppers, tomatoes, cucumbers, carrots, broccoli, and more)
Lean protein (turkey, hard-boiled eggs, grilled chicken, lean beef, fish, tofu, lentils, or beans)
Healthy fats (nuts, avocados, seeds, or olive oil)
Homemade dressing, complete with vinegar, olive oil, spices, and herbs
A healthy crunch (nuts, toasted oats, or pomegranate arils instead of tortilla strips or croutons)

Now, without delay, let's get into the best salad recipes for weight loss. And when you're through savoring every last bite, be sure to read 10 Best Breakfast Foods for Losing Weight & Gaining Muscle.

Turkey BLT Salad

Whole-wheat croutons and fresh romaine serve as the tasty base of this salad. Lean protein—cubed deli turkey—along with fresh cucumbers and tomatoes complete this recipe. You can make this salad even healthier by opting for homemade olive oil and vinegar dressing rather than store-bought ranch.

Get our recipe for Turkey BLT Salad.

Grilled Caesar Salad

Let's be honest: Nothing beats a grilled Caesar! Our recipe takes this classic dish to the next level, swapping out a traditionally high-calorie dressing for a scrumptious vinaigrette and adding sun-dried tomatoes and olives. Lean protein in the form of chicken breast rounds out this weight-loss-friendly salad.

Get our recipe for Grilled Caesar Salad.

Spicy Grilled Calamari Salad

This salad makes for a scrumptious, healthy lunch or appetizer. Complete with cucumbers, watercress (or baby arugula), peanuts, red onion, and calamari, you can't go wrong with this 220-calorie recipe.

Get our recipe for Spicy Grilled Calamari Salad.

Warm Goat Cheese Salad

If you're a goat cheese fan, this refreshing pear salad with goat cheese croutons will take your love to the next level. You have everything you need in a weight-loss-approved salad: nuts for crunch, along with fresh fruit and veggies!

Get our recipe for Warm Goat Cheese Salad.

Grilled Chicken and Avocado Salad

This salad is chock-full of protein, thanks to the chicken. Complete with fresh veggies, nuts, and healthy fats, this screams a recipe that's here to support your weight loss goals.

Get our recipe for Grilled Chicken and Avocado Salad.

Grilled Mexican Steak Salad

This grilled Mexican steak salad is a favorite for good reason. With the leaner cut of meat, plus fresh veggies and healthy fat content (thanks to the avocado!), you'll be whipping up this recipe time and time again.

Get our recipe for Grilled Mexican Steak Salad.

Chicken Salad Sandwich With Raisins and Curry Powder

Preparing a larger batch of this tangy curry chicken salad is an excellent idea for meal prep. The flavor profile is brought full circle with the golden raisins, diced onion, celery, and curry powder. Instead of serving it as a sandwich, enjoy this chicken salad over a fresh bed of lettuce to cut calories.

Get our recipe for Chicken Salad Sandwich With Raisins and Curry Powder.

Chinese Chicken Salad

This Chinese chicken salad brings together sweet and savory for a well-rounded lunch or dinner. It calls for napa cabbage, red cabbage, shredded chicken, cilantro, mandarin oranges, and sliced almonds for a bite you'll be obsessed with.

Get our recipe for Chinese Chicken Salad.

Shrimp and Spinach Salad With Warm Bacon

Spinach is a superfood that deserves a key spot in your weight-loss meal rotation. That's where this shrimp and spinach salad comes into play. You can easily rack up calories by ordering a spinach salad at one of your favorite restaurants, but this recipe will only cost you 220 calories. It's a keeper for sure!

Get our recipe for Shrimp and Spinach Salad With Warm Bacon.

Caprese Tomato Tower Salad

What's not to love about a classic Caprese tomato salad tower? It brings together creamy mozzarella (which serves as an excellent protein and calcium source) with fresh tomatoes and basil. If you can head to your local farmer's market for fresh mozzarella and tomatoes, even better.

Get our recipe for Caprese Tomato Tower Salad.

Chicken Greek Salad

This Greek salad recipe has healthy and hearty elements to it, and it's one you'll want to keep in your weekly meal rotation. It doesn't come with any high-calorie elements and brings together shredded or chopped chicken, bell peppers, Roma tomatoes, red onion, cucumber, garbanzo beans, and crumbled feta cheese for 360 calories.

Get our recipe for Chicken Greek Salad.

Asparagus Salad With a Fried Egg and Prosciutto

Salads aren't just lettuce topped with veggies! This warm asparagus salad with a fried egg on top breaks the norm in the best of ways. Plus, this recipe will only cost you 260 calories.

Get our recipe for Asparagus Salad With a Fried Egg and Prosciutto.

Spinach Salad Topped With Goat Cheese, Apples, and a Warm Bacon Dressing

Gear up for another spinach salad that's salty, sweet, and crunchy. Caramelized apples, toasted pecans, spinach, red onions, and creamy goat cheese make up this mouthwatering recipe that's perfect to prepare for lunch or dinner.

Get our recipe for Spinach Salad Topped With Goat Cheese, Apples, and a Warm Bacon Dressing.

Simple and Healthy Fig, Prosciutto, & Goat Cheese Salad

Fresh, juicy figs are the star of this salad recipe, which brings together pine nuts, goat cheese, prosciutto, arugula, and homemade dressing for a flavorful bite. This recipe is just 230 calories and has everything you want and more in a salad.

Get our recipe for Simple and Healthy Fig, Prosciutto, & Goat Cheese Salad.

Avocado-Crab Salad

This recipe is a super unique way to enjoy a salad, and once you try it, you'll surely be hooked. All you have to do is whip up a refreshing lump crabmeat mixture together, slice an avocado in half, salt it, and stuff the mixture into the avocado half. That's it!

Get our recipe for Avocado-Crab Salad.

Quick Pickled Cucumber Salad

If you haven't tried pickled cucumbers before, now's your time to do so. This pickled cucumber salad is seamless to put together and is a tasty option no matter the time of year. Enjoy it as a side dish to your protein or for a light lunch.

Get our recipe for Quick Pickled Cucumber Salad.

Warm Brussels Sprouts Salad With Eggs and Pickled Red Onions

A warm Brussels sprouts salad is good for the soul—and your weight loss efforts. Add protein-packed eggs and pickled red onions into the mix, and you have yourself a filling, veggie-packed meal to savor for lunch or dinner.

Get our recipe for Warm Brussels Sprouts Salad With Eggs and Pickled Red Onions.

Red and Green Breakfast Salad

Salad for breakfast? You heard that right! This red and green breakfast salad may be your new favorite way to kick off the day. It has everything you need in a healthy breakfast recipe, including vegetables, eggs, and hearty grains.

Get our recipe for Red and Green Breakfast Salad.

Curried Egg Salad

If you're a fan of egg salad for lunch, this could be your new go-to recipe. Enjoy this curried egg salad over a bed of fresh arugula or spinach, or all by itself! All you need to do is simply mix the ingredients together, and savor this protein-packed bite.

Get our recipe for Curried Egg Salad.

Chef's Salad-Style Eggs on a Stick

If you're tired of having the same old salad out of a bowl, why not try it on a stick? This chef's salad-style eggs on a stick recipe is a fun and healthy way to get in your greens and eggs and spruce things up.

Get our recipe for Chef's Salad-Style Eggs on a Stick.

Savory Roasted Beet Salad With Barley

This savory roasted beet salad with barley is free of meat but still packs plenty of protein and fiber. Beets bring the flavor profile of this salad full circle, and they're paired with hard-cooked eggs, walnuts, goat cheese, barley, and homemade dressing. Yum!

Get our recipe for Savory Roasted Beet Salad With Barley.

Bean, Salmon, and Kale Salad

A mason jar salad is one of the best meal prep lunch ideas you can replicate. Take this bean, salmon, and kale salad recipe, for example. It's packed with nutrients and superfoods that will leave you feeling full and incredibly satisfied.

Get our recipe for Bean, Salmon, and Kale Salad.

Spinach-Pomegranate Salad With Roasted Turkey

If you're looking for more mason jar salad inspiration during your weight-loss journey, check out this spinach-pomegranate salad that features a lean protein, roasted turkey. It's certainly a colorful salad—and you know what they say about the health benefits of adding more colors to your plate!

Get our recipe for Spinach-Pomegranate Salad With Roasted Turkey.

Mexican Quinoa and Chicken Salad

If you're unsure of how to add quinoa to your daily dishes, consider trying out this savory Mexican quinoa and chicken salad. It brings together black beans, fresh salsa, avocado, onion, corn, and fresh herbs for a hearty and healthy dish.

Get our recipe for Mexican Quinoa and Chicken Salad.

Mixed Greens Salad with Pumpkin Vinaigrette

This mixed greens salad with pumpkin vinaigrette comes in clutch whenever you're craving a little taste of autumn in your life. Whipping up homemade dressing receives Goodson's seal of approval, and this pumpkin vinaigrette is one you'll find yourself making again and again.

Get our recipe for Mixed Greens Salad with Pumpkin Vinaigrette.

Arugula and Grapefruit Salad With Dill Ranch Dressing

This arugula and grapefruit salad with dill ranch dressing can be savored as a light side dish or as a full meal by adding your go-to choice of lean protein. The addition of citrusy grapefruit really brings this recipe's flavor to the next level.

Get our recipe for Arugula and Grapefruit Salad With Dill Ranch Dressing.

Roasted Veggie Salad With Tahini Dressing

This roasted veggie salad is packed with superfoods, from the spinach to the broccoli to the sweet potato. The tangy lemon tahini dressing is an added bonus, making for a scrumptious meal.

Get our recipe for Roasted Veggie Salad With Tahini Dressing.

Chicken Salad with Creamy Dressing

If you're looking for more meal prep ideas, this chicken salad with creamy dressing fits the bill. All you have to do is whip up a batch, and serve it over a bed of fresh greens when it's time for lunch. Plus, it features a lemon tahini dressing, which is a much healthier choice compared to mayonnaise.

Get our recipe for Chicken Salad with Creamy Dressing.

Crunchy Breakfast Salad With Eggs

We're totally here for the breakfast salad and hope we've convinced you, too. This crunchy and tasty recipe has eggs, butter lettuce, radishes, snap peas, cucumbers, and walnuts for a refreshing start to any day.

Get our recipe for Crunchy Breakfast Salad With Eggs.

Rotisserie Chicken, Kale, and White Bean Salad

Last but certainly not least, this list of healthy salad recipes for weight loss wraps up with a rotisserie chicken, kale, and white bean salad. Using rotisserie chicken in your salad is a great way to cut down on prep time without sacrificing flavor. Add in white beans, walnuts, and kale, and you're set to enjoy a nutritious lunch or dinner.

Get our recipe for Rotisserie Chicken, Kale, and White Bean Salad.

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10 Best Low-Carb Vegetables for Weight Loss

Adam Meyer — Tue, 19 Dec 2023 12:00:02 +0000

From your parents when you were young to health influencers on social media, you've likely been told your entire life to eat your vegetables. It's no wonder, considering vegetables provide essential nutrients for good health, like fiber for excellent digestion and vitamins and minerals for disease prevention, heart health, and keeping you hydrated. And among these health-promoting benefits of eating vegetables is a lesser-known side effect: weight loss. To learn more about the weight loss potential of getting your daily servings of veggies, we spoke with Trista Best, RD, a registered dietitian with Balance One Supplements, who shares the 10 best low-carb vegetables for weight loss.

What makes these low-carb veggies a secret weapon for weight loss is their nutrient density. They're fiber-rich and low in energy, which research shows can keep you fuller longer, preventing overeating and excessive calorie intake. Next time you're whipping up a salad or stir-fry, take heart knowing that you're nourishing your body with essential vitamins and minerals and supporting your weight loss goals with these nutrient-packed veggies.

Read on to uncover Best's 10 best low-carb vegetables for weight loss to start melting away extra pounds. And up next, don't miss The Best Low-Calorie Breakfasts at 10 Major Restaurant Chains.

Spinach

Not only is spinach low in carbs and calories (27 calories per 100-gram serving), but it's also rich in vitamins A and K to support bone and skin health. In addition, it's an excellent source of non-heme iron to keep your energy levels up.

Whether sautéed, added to salads, or blended into smoothies, spinach is a versatile and delicious way to bulk up your meals with minimal carbs. Best tells us, "Low in carbs and calories, spinach is rich in vitamins A and C, as well as iron and calcium. It's versatile and can be added to salads, smoothies, or cooked dishes."

Broccoli

This cruciferous vegetable is a nutritional powerhouse. Bursting with fiber, vitamins C and K, and folate, broccoli supports immune function and can help reduce your cancer risk. "Packed with fiber, broccoli is low in carbs and high in vitamins C and K. It also contains compounds with potential health benefits," says Best.

The versatility of broccoli makes it a fantastic addition to stir-fries and roasted dishes or simply enjoyed raw as a crunchy snack.

Cauliflower

Another tasty, versatile veggie, cauliflower is low in the carb department, and it's an excellent source of vitamins C and K, Best shares. You can count on cauliflower to support your immune health while providing a mild flavor and adaptable texture, making it a fantastic substitute for higher-carb ingredients like rice or potatoes.

Zucchini

With its high water content, zucchini is a hydrating and nutritious member of the squash family. Whether you prefer it spiralized into noodles, incorporated into baking goods, or simply sautéed with herbs, zucchini makes a refreshing addition to your weekly menu.

"Low in carbs and calories, zucchini is a great addition to salads or can be spiralized into noodles as a low-carb pasta alternative," states Best.

Asparagus

"Asparagus is low in carbs and provides a good amount of fiber, folate, and vitamins A and K. It's also rich in antioxidants," explains Best. Asparagus is a nutrient-rich, low-carb vegetable with a distinct earthy flavor and tender texture. Packed with plenty of vitamins, asparagus can boost your immune system. In addition, this veggie contains potassium, which research correlates to better bone health.

Grill it, roast it, or sautée it—regardless, asparagus provides a flavorful and low-carb side dish that pairs well with various proteins.

Bell Peppers

Whether sliced for a crunchy snack, added to salads, or stuffed with lean proteins (like these healthy stuffed pepper recipes), bell peppers are a delicious way to elevate your low-carb vegetable game.

"Bell peppers, especially the colorful ones, are relatively low in carbs and high in vitamin C," Best explains. "They add flavor and color to dishes without adding many calories."

Cabbage

With its high fiber content, cabbage supports digestive health and provides a satisfying element to various dishes. You can use it to make slaws, sautée it and toss it into rice bowls, or use it as a wrap for a low-carb and nutrient-dense option.

Best adds, "Cabbage is low in carbs and calories, offering fiber, vitamins C and K. It can be used in salads, stir-fries, or as a wrap substitute."

Avocado

Everyone knows avocados are an excellent source of healthy fats. But they're also a great low-carb option high in fiber and potassium. Plus, research links avocado consumption to a decreased likelihood of weight gain and greater feelings of fullness.

"While technically a fruit, avocados are low in carbs and high in healthy fats. They provide a creamy texture and are rich in potassium, fiber, and vitamins," says Best.

Kale

Kale is a leafy green veggie that's bursting with nutrients and health benefits. Its firm texture makes an excellent base for salads and smoothies, or it can even be crisped into kale chips for a crunchy snack.

"Kale is a nutrient-dense leafy green that's low in carbs and high in vitamins A, C, and K. It's also a good source of antioxidants," states Best.

Brussels Sprouts

Another low-carb member of the cruciferous vegetable family, Best explains, "Brussels sprouts are low in carbs and high in fiber, vitamins C and K, and antioxidants." Whether you like them roasted, sautéed, or shaved into salads, Brussels sprouts offer a robust flavor and nutritious addition to meals.

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The #1 Best High-Fiber Food to Eat for Weight Loss, According to Dietitians

Alexa Mellardo — Mon, 18 Dec 2023 16:00:10 +0000

Fiber is total magic when it comes to keeping your body running efficiently. It helps you keep a healthy weight and lowers your chance of suffering from heart disease, diabetes, cholesterol, and some cancers, per the Mayo Clinic. And most importantly, fiber keeps your bowel movements regular. This is why it's important to learn the #1 best high-fiber food to eat for weight loss, according to dietitians.

You can get your fix of fiber for breakfast, lunch, and dinner from a variety of tasty foods. In fact, experts swear by high-fiber foods like navy beans, acorn squash, chia seeds, pomegranate seeds, apples, dried figs, canned pumpkin, and more as part of a well-balanced, healthy diet. But what is the absolute best high-fiber food to eat when you're looking to lose weight? We spoke with The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, members of our Medical Expert Board, who answer exactly that. Read on to learn more, and when you're finished, be sure to check out 10 Best Breakfast Foods for Losing Weight & Gaining Muscle.

What is the best high-fiber food to eat for weight loss?

According to the Nutrition Twins, pistachios get first prize for a high-fiber weight-loss food. "When it comes to weight loss, the magical combination is to have both fiber and protein," they explain. "Many foods have one or the other, but it's rare to have both, but pistachios do! Fiber and protein work in tandem to keep you feeling satisfied, so you don't end up hungry and overeating soon after, [as] you do with many other foods that are simply high in fiber (foods like broccoli, oats, or berries) but have no protein."

One cup of pistachios (123 grams) offers 13 grams of fiber and 25 grams of protein, the ideal combo for weight loss. A one-ounce serving provides 3 grams of fiber and 6 grams of protein, and it will only set you back around 159 calories.

"Another critical thing when it comes to weight loss is stabilizing blood sugar, and fiber and protein work together to do this, preventing energy highs followed by crashes that trigger the release cortisol, the belly fat hormone," The Nutrition Twins add. "Stabilizing blood sugar also prevents sugar cravings that occur after an energy/ blood sugar crash as the body craves a quick pick-me-up. Add that pistachios are also packed with antioxidants, which is very important since inflammation makes weight loss harder."

Here are some simple ways you can incorporate pistachios into your diet:

The Nutrition Twins share the best ways you can work more pistachios into your rotation.

1. With cottage cheese

If you're a cottage cheese and fruit fan, this is a simple meal to put together. Simply mix some pistachios, pomegranates, and blueberries with low-fat cottage cheese. This is a great weight-loss meal for breakfast or lunch, and it's packed with antioxidants.

2. With yogurt, oatmeal, or salad

Spruce up your Greek yogurt game with some shelled pistachios. The Nutrition Twins also suggest adding some pistachios to your oatmeal, cereal, salad, pasta, and even rice pilaf for a salty crunch.

3. Blended into a smoothie

If you haven't thought about adding pistachios to your smoothies, it's a tasty, fiber-packed addition. Blend them with your usual suspects like Greek yogurt, frozen berries, and protein powder for an easy on-the-go treat.

4. Incorporated into homemade trail mix

The next time you whip up some trail mix, be creative with your favorite ingredients. You can include dried fruit, popcorn, nuts, and more.

5. As the coating for your favorite fish or chicken

The possibilities for pistachios are endless! These nuts also make an excellent coating for your favorite fish or chicken dish and can kick up your hummus game.

The post The #1 Best High-Fiber Food to Eat for Weight Loss, According to Dietitians appeared first on Eat This Not That.

How Many Daily Steps Do You Need To Lose Weight?

Tyler Read — Mon, 18 Dec 2023 12:00:45 +0000

In the quest for effective weight loss strategies, many of my clients turn to a simple and accessible solution: walking. The age-old exercise has proven to be an excellent tool for shedding pounds and improving overall health. But how many daily steps do you need to lose weight? In this article, I'll answer that, along with offering several simple ways you can add more steps to your day.

Incorporating more steps into your routine through walking is an easy yet effective way to drop weight. By setting a goal, understanding the benefits of this form of exercise, and finding creative ways to increase your daily step count, you can make walking a cornerstone of your weight management journey. Remember, every step counts and small changes can lead to significant results over time. Read on to learn more, and when you're finished getting in your steps, be sure to check out 9 Lazy Ways to Lose Weight All Month Long.

How many daily steps do you need to lose weight?

Determining the ideal number of daily steps for weight loss can vary from person to person based on factors such as age, fitness level, and individual metabolism. However, a commonly recommended target is 10,000 steps per day. This number, popularized by health organizations and fitness enthusiasts, is a reasonable goal for many individuals who are looking to maintain a healthy weight or shed a few pounds.

Research suggests that taking 10,000 steps daily can burn a significant number of calories, contribute to fat loss, and improve cardiovascular health. While achieving this goal may seem daunting at first, breaking it down into smaller, manageable increments throughout the day can make it more achievable.

How can walking help you lose weight?

Walking is a low-impact exercise that engages multiple muscle groups and is suitable for people of all fitness levels. Here's how walking contributes to weight loss:

1. It helps you burn calories.

Walking—especially brisk walking—increases your heart rate and burns calories. The more calories you burn, the more likely you are to create a calorie deficit, a key factor in weight loss.

2. It boosts your metabolism.

Regular walking can boost your metabolism, helping your body burn calories more efficiently. This can be especially beneficial for those with sedentary lifestyles.

3. It regulates your appetite.

Walking has been shown to help regulate appetite hormones, reducing cravings and overeating. This can be crucial for those who are trying to control their calorie intake.

4. It helps reduce stress.

Stress can contribute to weight gain. Walking, particularly in natural settings, has a calming effect and can help reduce stress levels, potentially preventing emotional eating.

Here are some simple ways you can add more steps to your day.

Meeting a daily step goal doesn't necessarily mean you have to devote hours to formal exercise. Here are some simple and practical ways to add more steps to your daily routine:

1. Take short walks.

Break up your day with short walks. Consider a 10-minute walk during your lunch break or a quick stroll around the block in the evening.

2. Use the stairs.

Opt for the stairs instead of elevators whenever possible. This is an easy way to add more steps to your daily count and engage your leg muscles.

3. Park further away.

When running errands, park your car farther away from the entrance. This not only adds steps but also provides an opportunity for light exercise.

4. Set reminders.

Use your smartphone or fitness tracker to set reminders for short walks throughout the day. This can help you stay on track and consistently reach your step goal.

5. Walk with a purpose.

Turn mundane tasks into opportunities for movement. Instead of emailing a colleague, walk to their desk. Choose the longer route when navigating through your home or office.

The post How Many Daily Steps Do You Need To Lose Weight? appeared first on Eat This Not That.

The #1 Best Fruit To Eat for Weight Loss, According to Dietitians

Melissa Rifkin, MS, RDN, CDN — Fri, 15 Dec 2023 12:00:28 +0000

You likely think of fruit as a healthy food because of its vitamin, mineral, and antioxidant content. But did you know that fruit can also support your weight loss efforts? Even though some popular diets may tell you to avoid carbohydrates—including fruit—to enhance weight loss, this food is an important source of many nutrients and can absolutely be part of a weight-loss diet. But what is the #1 best fruit to eat for weight loss? We have our top pick for you to add to your cart on your next grocery store run, so listen up.

By practicing reasonable portions and pairing your fruit with a source of fat and protein, you can create a well-rounded, nutritious diet that's ideal for losing weight. Keep reading to learn all about the #1 best fruit to eat for weight loss, along with how it's a beneficial addition to your diet. And when you're finished, be sure to check out 10 Best Breakfast Foods for Losing Weight & Gaining Muscle.

How can fruit help you lose weight?

All fruit contains fiber, a nutrient that can slow the release of sugar into your bloodstream. This characteristic allows for more stable blood sugar levels, which can improve weight loss. Not to mention, you may notice more stable energy as a result, too. Fiber also has a high satiety value, meaning it allows you to feel fuller after a meal. This feeling of fullness following meals and snacks can keep you from overeating throughout the day, aiding in your weight loss goals.

Certain types of fiber serve as a food source for the healthy bacteria in your gut, called probiotics. Some research indicates probiotics improve the integrity of the gut and may be able to reduce the likelihood of obesity. Lastly, fruit is relatively low in calories compared to other food groups, allowing it to add volume and nutrients to your diet without costing you many calories. For all of these reasons, fruit can help you lose weight and should be considered an important component of a weight-loss diet.

What is the best fruit to eat for weight loss?

The best fruit to eat for weight loss is pomegranate. Eating the seeds is where you'll get the most benefit, as all nutrients remain intact. However, pomegranate juice is a source of many important nutrients, too. Not only is the lightly sweet and sometimes tart fruit an enjoyable flavor, but the texture makes it unique compared to most other fruits. Here's why you should be eating more pomegranate seeds if you are trying to lose weight.

1. It's packed with fiber

Just one cup of pomegranate seeds contains 6 grams of filling fiber. While all fruits will provide fiber, the amount of fiber you get per serving of pomegranate ranks amongst the highest of all fruits. Eating a high-fiber diet can improve satiety, reduce overeating, and improve gut health, all factors that can promote weight loss.

2. It comes with a low-calorie count

Although pomegranate is not the lowest-calorie fruit, it only provides about 120 calories per cup of arils. This is a hearty portion of fruit that can serve as the base of a filling snack or add volume to a meal. Including high-volume, low-calorie foods in your meal plan is great for weight loss as they can improve your satiety and allow you to maintain a calorie deficit more comfortably.

3. It promotes fat loss

Pomegranate is most known for its antioxidant properties, but research suggests it may have a positive impact on fat reduction, too. While much of the available research focuses on pomegranate extract, a concentrated source of the fruit, there appears to be fat loss benefits from consuming the whole fruit as well. While more research needs to be conducted to understand the fat loss mechanisms of pomegranate, data seems promising enough to encourage daily consumption of pomegranate and its extracts.

How you can implement this fruit into your weight loss regimen?

The flavor and texture of pomegranate may be unique compared to other fruits, but that doesn't keep it from being a versatile food. Pomegranate arils make for a great snack and meal addition. Enjoy them on their own if you want something light before a workout, or pair them with nuts or cheese to create a more nutritionally balanced snack. You can also add pomegranate seeds to your salad for a touch of sweetness, incorporate them into a fruit salad, use them in place of berries in your yogurt and oatmeal, or sprinkle them over your avocado toast. Pomegranate arils can be tossed in with cooked grains, like quinoa, sprinkled over grilled meat, and incorporated into your favorite baked goods. The possibilities are endless.

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