Ever wanted to lose weight but never actually managed to find the time to?
 Well, wonder no more. In this article, we will give you X ways to do just that without even having to set foot in a gym. The key to achieving your weight goal is within hand reach. Believe me, it is literally within hands reach with every meal you pick. After all, whoever once said ‘you are what you eat’, may have been totally right. Below is a list of items we suggest you consider including in your diet, as it has been proven to be beneficial to anyone with a litter over-weight issue and aspiring to get fitter.


**. Oat:**

![](https://steemitimages.com/DQmWj2LrAqa8zJwbA54WZGmd9TKsVjidfrjzbK5WYpn3g86/image.png)

Oats are rich in fiber and contains it contains resistant starch. This causes you to have a feeling of satiety. The recommended daily input of oats should not exceed half a cup. Not to forget that it is a healthy source of carbohydrate which is important to accelerate the metabolism and thus help you burn fat.


**. Broccoli**
![](https://steemitimages.com/DQmeHr8GsDEeeRVhm81oiBaLd9pWQru3XYc41bK7y96TifS/image.png)

In addition to being an anti-cancer agent, broccoli also does wonders when it comes to losing weight. Because it is rich in fiber, it helps to feel full sooner and prevents you from filling up. Not only that, a whole dish of broccoli only contains about 30 calories.

**. Grapefruit**
![](https://steemitimages.com/DQmc6xUK9gRRSjjonXsRAbiUnMdKpzf2gvbBDVTRYwnq7vz/image.png)

Eating only half a grapefruit before each meal helps lose 450 grams of body weight per week. Not only that, it also helps with reducing insulin concentration in your blood. Insulin has many roles, one of which is storing fat in your body. So in other words, a lower level of insulin in your blood mean you will have lower chances of storing fat, and before you know it, you’ll find that you’ve been getting fitter by the day. Another perk of grapefruit it that it is actually a good source of protein and fluids.


**. Pears:** 


![](https://steemitimages.com/DQmcKqCGzMDxDVMkPvR4hjzoFJR7agXCnZsfdrJPqWqsnnE/image.png)

Study shows that eating 3 pairs of pear a day, makes you consume fewer calories and lose weight faster. Pears contain fibers, and as we’ve already established earlier, fibers make you feel full, thus eliminating the need for eating until you have to unbutton your trousers. Pears are recommended to be eaten without removing the crust because that is where most of its fibers reside.

**. Mustard:**
 
![](https://steemitimages.com/DQmeMFt1Hd6mCjuUHftK3Wzey7v6TquEez1EHD6nicSD2bs/image.png)

As surprising as this may be, mustard is a smart and delicious way to increase calories burning. In a study about the benefits of mustard and weight loss, volunteers who were taking mustard with their food, precisely one and a half tablespoons of mustard, have been proven to have had their metabolisms by 14% speed up by 14% compared to others who took no mustard with their food. 

**. Sunflower seeds:**

![](https://steemitimages.com/DQmfSLHSNePfRtUexngoKHwB1gkCUnLW7YE1Y2KDbYqsum9/image.png)

These seeds contain monounsaturated fats, which will help your body burn 23% more calories than saturated fat. Sunflower seeds are also a rich source of protein and fiber that.

If you have read so far, you will have discovered now that all the elements above have one thing in common, which is being rich in fibers. This makes your body feel full and want to eat lesser than you used to. As a result, your body will start burning more calories than you eat, and thus you will see yourself getting fitter in no time.  Having dealt with things you should start eating, let us now move to types of food you should start avoiding, and that is to maximize the results. 

**. Whole milk products**

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A glass of whole milk, for example, contains 5 grams of saturated fat. Although full-fat dairy products contain nutrients such as calcium and vitamin D, you can get these benefits without increasing the amount of fat by choosing less fat saturated products. Eating high-calorie dairy products such as yoghurt, sour cream, cheese, ice cream and butter should also be avoided.



**Simple carbohydrates**




Simple carbohydrates that are found in processed foods should be avoided whenever possible. They include refined sugar foods, candies and juices. These foods contain high amounts of sugar and are quickly digested as they are very low in nutrients and vitamins.






**. Sugary drinks**


![](https://steemitimages.com/DQmaXbfyyU2ZMTwCMP1NTSYNC6hrger2UT3BKWwzzFk4kUT/image.png)



According to Dr. Li Weichen, an assistant professor of epidemiology at the School of Public Health at the Center for Health Sciences in New Orleans, reducing ingestion of sugary drinks may be more important than solid foods in a weight loss plan. Chen explains that the body is less able to regulate the consumption of drinks than the consumption of solid food because drinks do not give a sense of satiety such as foods, which causes excessive consumption of calories. Soft drinks are the largest source of calories, and thus must be avoided at all cost.


***Have a Good health !!!***