If your goal is to lose to lose a pound of fat a week, you will need to create a calorie deficit of 3,500 calories in one week, which equals 500 calories a day. This deficit can only be reached through diet and regular physical activity.

If you decide to train at the gym 3 times a week for about one hour per session. Is three hours enough to lose 3,500 calories? The answer is no. That is why it is essential to adopt healthy eating habits.

On the other hand, your eating habits will influence your body composition. Let me explain. Most people will lower their calorie intake as much as possible when they want to lose weight. On the other hand, when this strategy is combined with physical activity, it may be more harmful than beneficial since it leads to loss of muscle mass and gaining in body fat. Why? The body needs a minimum of calories to for the metabolism to work (maintain body temperature, make the heartbeat, etc.). When not provided with enough energy, the body uses the available energy, the muscles. This allows him to slow down his energy expenditure at rest and thus to make fat reserves. This totally goes against your original goal of losing fat.

Some food can curb the felling of hunger and can actually help the body lose weight. The foods you choose to put in your diet are very essential to the process of losing weight without deprivation.

The best way to lose weight, and maintain a healthy diet, is to increase your consumption of satiating foods that have great energy density. The energy density takes into account the amount of calories contained in a food relative to the volume of the food. For example, you will need to eat several apples to have consumed 100 kcal. However, it will take a small handful of chips to achieve the same energy intake of 100 kcal. These are some of the most beneficial foods you can incorborate in your diet to get maximum results.


Nutrition And Its Importance To Weightloss


Some people avoid putting avocados in their diet because of the high fat content, however is high in healthy fats that promote weight loss.

It’s one of the most nutrient-dense foods, avocados are high in fiber and, ounce for ounce, they top the charts among all fruits for folate, potassium, vitamin E and magnesium. No doubt, avocado nutrition makes it a powerful Super Food.

Numerous studies show that it has powerful beneficial effects on health. It’s been shown to reduce inflammation, lower cholesterol, and protect against cancer, avocados are basically nature’s butter.

One study indicated that this potent fruit can help in preventing liver damage. Another study used avocado and other fruits to feed to laboratory rats. The rats were injected with a strong substance that is harmful to the liver. This toxic chemical negatively affected cell production and led to apoptosis. The lab rats that were given avocado experienced only limited liver damage compared to those who were not fed with the said fruit.



Experts say that eating more fruits will help you lose weight fast, bananas are one delicious fruit that be introduced to your diet even though they are high carbs. One banana has 105 calories, 27 grams of carbs, 3 grams of satiating fiber and just 14 grams of naturally occurring sugar. Bananas also contain a number of beneficial plant compounds and antioxidants, including dopamine and catechin. that some of the carbs in a banana are resistant starch, which other fruits don’t contain. Beyond the amount of carbs, the important factor is that they lower blood sugar which is very good for weight loss.

Green Tea

One ingredient, caffeine, is a stimulant that raises your heart rate and compels your system to burn calories faster. Plus, green tea has catechins, substances that some experts believe help burn belly fat. Aim for three 8-ounce cups a day.


Yeah, dairy has a bad rep for high calories, but yogurt, both the low-fat and regular kinds, contains probiotics: “friendly” bacteria that preliminary research suggests may actually help reduce the amount of fat your body absorbs.


Coffee may help to suppress your appetite and It increases alertness and energy levels, which means that you can perform physical tasks better, such as running or lifting weights. This means a little shot of caffeine can give you the energy you need to give 100% during your workout. And giving 100% in the gym means you’ll get the results you want more quickly.

Again, the caffeine kicks your metabolism into high gear. Caffeine also jump-starts lipolysis which helps boost your metabolism and the breakdown of fat. One to two cups a day is ideal.


A great source of calcium and important cancer-fighting compounds, broccoli also has loads of filling fiber and will set you back only 30 calories per serving. If eating this cruciferous veggie makes you bloat, try steaming it first, which makes it easier to digest while still preserving the cancer-fighting ingredients that could be lost when you boil or cook it in the microwave.