If I asked you to make a list of your favorite foods, how many healthy foods would make the cut? For so many people the answer is ‘none’ and that is part of the obstacle known as healthy weight loss. If you can’t find something to love about a succulent strawberry or peach or any redeeming qualities in broccoli or salmon then how can you expect to have a healthy diet with weight loss in mind?

{Herbs & spices add flavor and nutrients without adding calories or salt.}

The easy answer is that you can’t possibly. The good news however is that once you actually begin to add healthy weight loss foods to your diet, you’ll find that there is so much to love about them beyond how they help you transform your body to the body of your dreams!

Keep reading to find out which healthy weight loss foods you should add to your diet today!

Fresh Foods

One of the reasons that so many of us avoid healthy foods for weight loss is that fresh foods, especially fruits and vegetables don’t taste as good when they originate at a big production farm. If you find many of your fruits and vegetables tasteless and dry, consider making the trip to a local farm in your area or find a Farmer’s Market. This will give you access to healthy weight loss foods that you might actually want to eat.

Don’t just take my word for it though, find one of these fresh food venues and you’ll be able to taste the difference for yourself. If something as small as visiting your local farmer can help you add more healthy weight loss foods to your diet, it’s worth the effort, isn’t it?

Dark Leafy Greens

Dark leafy greens are packed with nutrients that can help your body keep up healthy weight loss. But in addition to the vitamins and minerals abundant in leafy greens like kale, spinach and collard greens, these healthy weight loss foods are amazing fat burners thanks to the healthy serving of fiber in them.

To experience healthy weight loss you can do much more than chop these dark leafy greens up into a salad. Take any combination of these healthy foods like Swiss chard and mustard greens, and lightly sauté with onions and garlic. Or simmer in liquid for a few minutes for a tasty southern treat. Making sure to add healthy weight loss foods like dark leafy greens to your diet can help you burn more fat and eat fewer calories.

Herbs & Spices

An area where most of us run into trouble with our healthy weight loss is flavoring our meals. For most of us salt, too much salt, and black pepper make up the staple of our spice rack and that can lead to water retention, weight gain and high blood pressure among other things. Instead of adding salt to add flavor to your food, consider using more herbs and spices. It doesn’t matter if you use fresh or dried herbs, but there are dozens of options that can enhance the taste of any dish.

What’s more is that herbs like oregano, basil and parsley are packed with vitamins and minerals that help with healthy weight loss. Experiment with different herbs and spices until you become well versed in how to use them. Start with these popular herbs & spices for healthy weight loss:

• Basil
• Paprika
• Tarragon
• Cayenne pepper
• Parsley
• Oregano
• Nutmeg

Buckwheat Pasta

If you love pasta and can’t imagine life without it but you want to fully commit to healthy weight loss, then consider adding buckwheat pasta to your diet. Buckwheat is a high fiber food so you get the fat burning potential, but what you might not know is that unlike its brethren, buckwheat pasta actually has protein in it so you really have a fat burner in this tasty pasta alternative.

{Lose weight and get your pasta fix with buckwheat!}

What’s more is that because buckwheat pasta has fiber and protein, it is a very satiating meal to help you avoid overeating, according to the British Journal of Nutrition. What makes buckwheat pasta a healthy weight loss food is that in one healthy serving your appetite will be satisfied without going back for seconds or thirds. Toss buckwheat pasta was a delicious vegetable Bolognese and you’ll have a nutritious and satisfying meal to achieve healthy weight loss!

Berries

Berries are the perfect healthy weight loss snack because they have plenty of fiber and very few calories which means you can enjoy a delicious sweet snack and lose weight. The moment we stop thinking of snacks in terms of high calorie, salty or sugary foods is the moment we can really begin to know what healthy weight loss feels like.

Berries can include blueberries, raspberries, strawberries or blackberries; these are the most common and widely available types of berries to add to your diet. The water content found in berries and fruit in general can also lead to healthy weight loss because water is another essential element of healthy weight loss.

Enjoy ½ cup to 1 cup of berries for a snack throughout your day and enjoy your weight loss.

Avocado

It doesn’t have to be Cinco de Mayo for you to enjoy avocado nutrition facts! Instead of staying away from this healthy weight loss food because of the fat content, you should pick up a few for exactly that reason. The fat in avocado is monounsaturated fat, which is a heart healthy fat that increases feelings of satiety after a meal, which again will help you feel full on fewer calories.

This doesn’t mean that you should just start noshing away on an avocado, but it does mean that you can begin to add this healthy weight loss food to your diet in creative ways other than guacamole that include:

• Creamy avocado spread for sandwiches
• Diced avocado in fruit salad
• Avocado, tomato and red onion salad or sandwich

Try to use small portions of avocado to reap the health benefits because this healthy weight loss food does have quite a few calories. Simply learn to love avocados in moderation.

Sardines

Before you roll your eyes and stick out your tongue, it’s time to take a grown up approach to sardines. Sure you may have heard some awful things about them, but if you’ve ever had an authentic Caesar’s salad then you know just how delicious these high protein fish can be. Sardines are a healthy weight loss food because they are high in protein—22 grams per can to be exact—and they are loaded with omega 3 fatty acids, which your body uses to maintain lean muscle.

The protein in sardines means that your appetite will be satisfied for much longer, which will help you reduce the amount of calories you consume per meal and therefore per day.

There are plenty of ways to add sardines to your diet in addition to Caesar’s salad; use sardines in recipes that call for anchovies, or simply blend sardines with basil, tomatoes and red onions and spread on a piece of whole wheat bread. Experiment with this healthy weight loss food and you’ll wonder how you ever got through life without them.

Healthy weight loss can be achieved by adding any or all of these foods to your diet. However getting rid of other unhealthy foods can be slightly more difficult. Get rid of your cravings for these unhealthy foods by learning about intermittent fasting. Read our review of Eat Stop Eat to learn more.

Successful weight loss requires a lot of hard work just to burn more calories than you consume, even though the basics of weight loss seem pretty simple. It is rarely the big things like eating healthy and exercising that doom our weight loss efforts, but rather the little things that we think don’t matter. By taking a step by step approach to weight loss your weight loss efforts will be more successful.

{Getting enough sleep is one of the best weight loss tips you’ll ever receive!}

To help you, we have come up with some of the best weight loss tips to help you reach your weight loss goals with out (many) setbacks. Keep reading to find out the 8 best weight loss tips for success!

Set Realistic Goals

The worst thing you can do to your weight loss efforts is set unrealistic goals. When we are unable to achieve unrealistic goals, especially pertaining to weight loss, we often go in the other direction and simply eat whatever we want and exercise “when we feel like it” which is usually never.

This is why one of the best weight loss tips you can get is to set realistic weight loss goals. Whether in terms of how much weight you want to lose or how quickly you want to lose it, your weight loss goals should be something that can actually be accomplished. If you’re not sure whether or not your goals are realistic consider that healthy weight loss should consist of no more than 2 pounds per week, which means creating a 7,000 calorie deficit!

Keep Snack Fruits Handy

For most of us, snacking is an inevitable part of the day. Yet in an effort to lose weight we pretend as though eliminating snacking is essential and realistic for weight loss.

It’s not.

One of the best weight loss tips anyone ever gave me was to keep more snack fruits handy. Your reaction is probably similar to mine what the hell are snack fruits? In fact they are small and convenient fruits that can be eaten without much fuss like grapes, blueberries, bananas, apples, pears and tangerines.

These so-called snack fruits are convenient and easy to eat when you’re in need of a snack.

Get Your Sleep On

Getting a full night’s rest every night is one of the best weight loss tips to help you feel full. Studies have shown that sleep deprivation can increase your levels of a hunger hormone while at the same time decreasing your satiety hormones.

When you’re deprived of sleep you don’t pay attention to things like whether or not you’re full, which is again why getting sufficient sleep is one of the best weight loss tips. An unfocused mind is one that will go to that which is convenient like candy, chips and sugary pastries.

Get A Support System

Losing weight is a process, for some it can be quite a long process and going at it alone can make it a difficult one as well. Having a support system whether it’s a workout buddy or a support group like Weight Watchers can help you weather the inevitable setbacks that come with overhauling your lifestyle for weight loss.

While you focus on a healthy diet and regular exercise, don’t forget that a support system is one of the best weight loss tips you can get! Someone that can keep you motivated when you need it and who can remind you when to relax a little if you get too intense.

Reduce Liquid Calories

When we start making plans to lose weight we increase our salad intake and eat more fruit and all the other foods we should be eating. One of the things often left out of a new healthy eating plan is liquid calories, which is why one of the best weight loss tips you can get is to reduce your intake of liquid calories.

These calories don’t satisfy your appetite, they’re most often packed with sugar and devoid of nutritional value. Don’t take my word for it thought, science agrees; a 2009 study published in the American Journal of Clinical Nutrition found that reducing liquid calories is positively associated with weight loss.

{As tasty as they may be, these sodas give you sugar and calories, but no satisfaction!}

Replace all but 1 serving of pop or juice with water everyday to give your weight loss efforts a boost!

Find A Fun Exercise Class or Physical Hobby

It’s no secret that exercise and an active lifestyle are essential for successful weight loss, but you don’t need a life filled with dumbbells and free weights and treadmills. Sure those should be a part of your physical activity, but not all of it. Finding a fun way to be physically active is one of the best weight loss tips you’ll ever receive because it reminds you that losing weight doesn’t have to be boring.

Sign up for a dance class, kickboxing, Krav Maga, step aerobics or eve a spin class. Try different classes and activities until you find something that you find fun while you sweat!

Use Smaller Dinnerware

In every weight loss article you read one of the best weight loss tips you get is to ‘reduce portion size’ but no one ever says exactly how you’re to do that. If it were as simple as putting less food on the plate and no going back for seconds, you’d already have done it, right?

Instead one of the best weight loss tips you should know is that using smaller dinnerware, plates in particular, you can easily reduce your portion size without feeling as though you’re starving. Smaller plates will make your plate appear to be full which can make your mind perceive the food as more than you need. Eventually you will get used to these smaller portions and you’ll begin to see the pounds melt away.

Reward Yourself

As I said before losing weight can be a timely process, which is why it is so important that you reward yourself when certain benchmarks are met. Of course losing weight is a reward on its own, but it is important to acknowledge that your hard work is paying off and reward yourself accordingly…but not with food.

Buy yourself a new pair of pants or download some new workout music. One of the keys to losing weight is to avoid rewarding yourself with food and drink, but instead focus on other ways to congratulate yourself on reaching your weight loss benchmarks.

These are just a few of the best weight loss tips to help you reach your weight loss goals. But another tip you may want to consider is intermittent fasting, so read our Eat Stop Eat review to see how it can help you achieve your goals.

Give your sushi roll a fruity twist when you try out the tuna blueberry roll. The blueberries in this roll not only add a unique flavor but it also gives you even more health benefits than you traditionally get with sushi.

Made with avocado, imitation crab meat, carrots, tuna, salmon, spicy mayo sauce and blueberries, this flavor packed roll will quickly become your favorite. Before this becomes your everyday lunch however, keep reading to find out how many calories are in a tuna blueberry roll.

Major Nutrients Found In Tuna Blueberry Roll

The one thing most people notice right away about the calories in a tuna blueberry roll is just how few calories this roll has. With just 310 calories per roll, this is a healthy and satisfying way to cut calories for fat loss. This type of roll allows you eat some of the foods you enjoy while also shedding excess fat.

Unfortunately thanks to the spicy mayo sauce you will get nearly a quarter of your recommended daily value of total fat, which can be problematic if you already have a high fat diet. The sodium count is quite high as well, but as long as you drink enough water and keep your sodium intake low then you can enjoy the tuna blueberry roll without stressing about it.

Tuna blueberry roll nutrition facts also reveal a healthy amount of proteins, carbs and fiber which are essential nutrients your body needs for successful weight loss.

Selecting/Storing

When at all possible order your tuna blueberry roll made to order, as is the norm at most sushi restaurants. Fresh blueberries should have a deep blue almost purple color and the berries should be firm not soggy. Make sure the avocado is a bright green color without any black spots. The avocado should be firm not mushy.

You can store the tuna blueberry roll in the refrigerator for up to 24 hours but it is not recommended. The spicy mayo sauce will only make the rice and seaweed wrap mushy which will make the roll harder to eat the longer it sits.

Eat It With:

Eat the tuna blueberry roll with a low calorie drink like tea or coffee. This roll already has a spicy mayo sauce drizzled over the top of it so the traditional trio is unnecessary for this roll. Keep your calories and sodium in check by ordering a glass of water and enjoying the tuna blueberry roll as it is.

Burn Off Calories in Tuna Blueberry Roll

To burn off the calories in a tuna blueberry roll, you would have to do:

• 52 minutes of yoga.
• 26 minutes horseback riding.
• 34 minutes of uphill walking.

One of the defining features of a good sushi roll is clean flavors that are easy on the palate. Although some feature strong flavors, many are clean and light and let the sushi condiments do most of the work.

If this is your type of sushi roll then your next order should be a tuna cucumber roll. This inside out roll is simply made with tuna and cucumber on the inside and toasted sesame seeds sprinkled on the top of the roll. It’s light and delicious, but how many calories are in a tuna cucumber roll?

Keep reading to find out the answer!

Major Nutrients Found In Tuna Cucumber Roll

As you can see the calories in a tuna cucumber roll are quite friendly and an excellent way to help you create a calorie deficit for weight loss. With just 380 calories per tuna cucumber roll, you can satisfy your appetite with something you love without consuming an excessive amount of calories.

The other good news about tuna cucumber roll nutrition facts is that it is very low in fat with no saturated fat whatsoever and very little cholesterol. This is the epitome of a low fat sushi roll that can help you reduce your overall fat intake. This roll is somewhat high in sodium, but you can always reduce your salt intake in other ways.

When you look at the good parts of tuna cucumber roll nutrition facts you’ll see you get plenty of carbs, fiber and protein, which you need for weight loss.

Selecting/Storing

When you’re selecting a tuna cucumber roll make sure the cucumber is a light green color. If the cucumber is fresh it will be slightly firm and light green, not yellow or white. The tuna should be brightly colored pink. If it smells overly fishy, chances are good your tuna isn’t fresh.

Store the tuna cucumber roll in the refrigerator for up to 24 hours. Be sure to keep the air tight container sealed until you’re ready to eat the roll. An opened package of tuna cucumber roll can quickly take on the flavors of other foods in the fridge, which won’t be very pleasing to your taste buds.

Eat It With:

The clean flavors found in a tuna cucumber roll are best accompanied by the sushi trio of wasabi paste, pickled ginger and low sodium soy sauce. When blended properly this sauce highlights the flavors of the tuna cucumber roll ingredients.

Larger sushi restaurants may offer a variety of dipping sauces for the tuna cucumber roll. Feel free to try them out, just be sure to check out the calorie count before you start to pour too liberally.

Burn Off Calories In Tuna Cucumber Roll

To burn off the calories in a tuna cucumber roll, you would have to do:

• 48 minutes of low impact aerobics.
• 54 minutes tap dancing.
• 25 minutes practicing karate.

Eating pasta for most of us means finding a delicious sauce to make the perfect pasta dish. When you need to lose weight however, it’s important to know how many calories your favorite sauce has in it. Whether tomato sauce, alfredo or simple lemon juice; knowing pasta sauce nutrition facts will making eating the things you love a lot less stressful.

{Enjoy a healthy serving of red pasta sauce with your spaghetti…but hold the bread!}

Since red pasta sauce is the most popular we’ll start there. Keep reading to find out how many calories are in red pasta sauce.

Major Nutrients Found In Red Pasta Sauce

Contrary to what most of us think, red pasta sauce nutrition facts aren’t quite bad. When properly measured for accurate portions the calories in red pasta sauce are fairly diet friendly. With just 93 calories per serving, you can add this to whole wheat pasta without making a calorie-busting meal.

Red pasta sauce has no cholesterol, which can’t be said for creamy pasta sauces. The one thing you want to look out for is the sodium content of red pasta sauce. In order to lengthen the shelf life of pasta sauce, too much salt is added. You can remedy this by pureeing fresh tomatoes and herbs for homemade red pasta sauce.

You will get a significant amount of beta carotene thanks to the abundance of tomatoes, and this is particularly true if you make your own red pasta sauce as most store-bought pasta sauce is made from tomato paste or sauce.

Selecting/Storing

Because most red pasta sauce comes in jars choosing one basically comes down to your flavor preference. There are a wide variety with different herbs, cheeses and spices so choose the flavors that you want. However you should look at nutrition labels and choose a red pasta sauce that is low in calories and sodium.

Store unopened red pasta sauce on the shelf, keeping the expiration date in mind. Once the pasta sauce has been opened, store it in the refrigerator but make sure it is sealed tightly. Discard an opened jar of red pasta sauce if you notice a thick black coating around the jar opening, as this is a sign of mold or exposed sauce.

Eat It With:

Although commonly used to top pastas like spaghetti and lasagna, red pasta sauce can be used for a variety of dishes. Add roasted garlic to red pasta sauce for a delicious marinara sauce that goes great with bread sticks or calamari.

{Use red pasta sauce for low calorie dipping sauces.}

Add coconut milk and curry to your red pasta sauce for an easy tikka masala recipe. Or scrap the pasta and add tomato sauce to your favorite chicken and rice dish.

Burn Off Calories In Red Pasta Sauce

To burn off the calories in red pasta sauce, you would have to do:

• 19 minutes of general housework.
• 6 minutes playing water polo.
• 7 minutes of cross country running.

When you make the decision to lose weight and get healthy, one of the most difficult parts can be finding information that helps you do it the right way. What is most important about losing weight the right way is finding easy ways to incorporate a healthier lifestyle into your busy life without overwhelming yourself.

{Too much fast food makes it difficult to control portion size and reduce calories.}

To help you make your weight loss healthy and easier, we have compiled 6 easy steps for you to follow. This list is by no means complete, however it will help you learn what you need to do for successful weight loss.

Keep reading to learn how to lose weight the right way!

Gradually Reduce Calorie Intake

Any weight loss authority you visit will inevitably tell you how important it is that you eat fewer calories. This is a well-known truism of successful weight loss. What they don’t tell you, however, is just how to reduce your calorie intake now without coming back for those calories later when hunger strikes.

If you want to lose weight the right way you’ll have to do it the same way you put on weight, a little at a time. If you currently eat 3,000 calories per day it is quite unrealistic for even the most determined dieter to simply cut that in half overnight. You can try, and a few of you will succeed, but most of us will simply eat that other 1,500 calories later in the day, maybe too late at night. This will lead to weight gain rather than weight loss, which will simply make you feel even less confident about your ability to lose weight.

Lose weight the right way by slowing reducing your calorie intake each week. Start with a realistic number like 200 calories, which could simply be replacing a donut or bag of chips with sweet baby carrots. This way you’ll not only get used to eating less food, but you’ll start to learn more about healthy snacks and healthy eating in general.

Keep A Diet Journal

So many dieters frown at the idea of keeping a diet journal, maybe because it feels like a new age diet. The truth is that by writing out what you eat and how much physical activity you get, you can identify the areas you need to change in order to lose weight the right way. When you simply recount what you’ve eaten in your head you’re more likely to conveniently forget things or decide what does and doesn’t count as “food”.

A diet journal isn’t meant to make you feel bad about yourself; its sole purpose is to help you see how much you eat and/or how little physical activity you get so you can see what changes you need to make to lose weight. This will also help you gradually reduce your calories because you can see where you can reduce calories.

The good news is that you don’t have to keep a diet journal forever. Once these easy steps to weight loss become second nature for you, you can tuck that journal away someplace and come back to it only if and when you feel it necessary to do so.

Eat Out Less

According to a 2011 study in the Journal of the American Medical Association, 35% of calorie intake in the United States comes from restaurants foods. This statistic shouldn’t be that surprising considering the growing number of obese children and adults in the United States, which is why losing weight the right way requires that you eat out much less than you do now.

Surprisingly it isn’t just what you eat at restaurants that could be causing weight gain and preventing weight loss; it is also portion sizes and inaccurate calorie counts. If you’re eating out more than 2 or 3 times per month then it will be near impossible to get an accurate count of your calorie intake, because the same 2011 study found that some restaurant foods often over or underestimate the calorie count.

This was particularly true for foods that have low calorie counts because these calories were underestimated. By limiting your restaurant food intake, you can lower your calorie count, fat intake and lose weight the right way.

TIP: If you get a craving for your favorite restaurant dish, make a few food substitutions and cook it at home!

Forget “Exercise” & Get Active!

Rather than thinking of exercise as something that must be endured to lose weight the right way, think of it as getting more active. Getting active to burn additional calories doesn’t always mean lifting weights or wearing yoga pants; it just means being more active!

{Outdoor activities that require you to move around can help boost fat burning.}

You can start simple by taking the stairs more frequently or walking more rather than driving. Find ways to get more activity into your day so that you get used to a physically active lifestyle and this will make it much easier for you to begin a traditional exercise program.

The good news is that you can do sports, go hiking or take a long walk through a scenic part of town in order to burn calories. Forget what you think is the only way to lose weight, a more active lifestyle will help you burn more calories, especially when combined with eating fewer calories.

Hydrate

At the risk of sounding like a broken record (because broken CD’s don’t play!) losing weight the right way requires you to drink more water. Not only does water provide a wealth of health benefits, it also can help you eat less calories because it fills you up. A glass of water before a meal can help you eat as much as 150 calories less than normal.

Why else should you drink more water? Well because water is a zero calorie beverage unlike soda, artificially flavored juices and sugary coffee drinks, you get to hydrate your body without all the excess calories. Replace a few of your non-water beverages throughout the day with water if your goal is to lose weight the right way.

Eat In Peace

Distracted eating is as dangerous to your weight loss efforts as distracted driving is to your life. Drop your normal routine of eating dinner in front of the television and sit down at the table so you can focus on your food. Put on some background music but turn the TV off for the 30 minutes it takes you to finish your meal.

{Take your dinner to the backyard so you can eat in peace!}

When you eat in front of the television you’re not conscious of how much you’re eating. By focusing on your plate you can take time to chew and listen to your body when it tells you that your hunger has been satisfied. This is another easy step to reduce your calorie intake.

Besides cut out TV time with dinner, and catch up on your favorite shows while you exercise!

The hardest part of losing weight the right way is reducing you calories, but intermittent fasting may be just what you need to give your fat loss a boost. Learn more about intermittent fasting for weight loss by reading our review of Eat Stop Eat.

If you love potatoes but looking to get a few more nutrients in your diet then you need to consider adding sweet potatoes to your diet. Sweet potatoes add a different flavor and texture to any meal, while infusing important nutrients into your regular diet.

{Get tons of nutrients by adding sweet potatoes to your diet!}

Sweet potatoes can be eaten with a wide range of meals whether you’re a vegetarian or a meat eater. But before you learn the many ways in which you can add sweet potatoes into your diet, you need important sweet potato nutrition facts. Keep reading to learn more!

Major Nutrients Found In Sweet Potatoes

The bright orange color of sweet potatoes provides us with its most famed nutrients; beta carotene. You’ll get very high vitamins A and C intake with just one sweet potato, as well as significant amounts of copper, fiber, potassium, iron and manganese. These nutrients serve to improve digestive ability as well as reducing your exposure to heavy metal poisoning.

Other things you’ll notice about sweet potato nutrition facts is that they are a low fat and no cholesterol food, which is exactly what you want to see for weight loss. However you can get greater beta carotene benefits by adding a teaspoon of butter or other fat to the sweet potatoes.

With significant sources of fiber and protein, you can be sure sweet potatoes will help you reach your weight loss goals.

Selecting/Storing

When selecting sweet potatoes, pick the ones that are firm and colorful. Avoid sweet potatoes with bruises, soft spots or cracks in the skin. Stay away, when possible, from refrigerated sweet potatoes because the coldness has a negative impact on their flavor.

Store sweet potatoes in a cool dark place that is properly ventilated and they will stay fresh for as long as 10 days. The best place is a pantry or cupboard that isn’t near a heat source. Place sweet potatoes, just as you would regular potatoes loosely in a paper bag to lengthen shelf life.

Eat It With:

There are so many ways to enjoy the calories in a sweet potato including mashed sweet potatoes and baked sweet potatoes. However there are other ways to enjoy sweet potatoes such as the earthy flavor of sweet potato soup.

{Sweet potato home fries makes you want to eat breakfast!}

Create a uniquely flavor potato salad by using sweet potatoes, or cube & sauté them and serve alongside your favorite protein. Add sweet potatoes to your breakfast with a delicious sweet potato hash brown breakfast.

Burn Off Calories In A Sweet Potato

To burn off the calories in a sweet potato, you would have to do:

• 16 minutes playing badminton.
• 28 minutes playing baseball.
• 10 minutes swimming backstroke.

Every diet expert and nutritionist tells us that to lose weight we must eat fewer calories. Unfortunately they forget to tell us how to make our own low calorie meals, which leaves us to our own devices and that usually means attempts at low calorie meals without much success.

{By measuring your portions you can reduce 100-200 calories per meal.}

The trick is finding fairly simple methods to create low calorie meals at home. Let’s be honest; finding low calorie meals that satisfy your appetite at fast food restaurants is unlikely, leaving your kitchen as your weight loss salvation. The good news is that learning how to create low calorie meals for fat loss isn’t as difficult or as time-consuming as you’d think, so keep reading for 7 tips that will help you succeed!

Lower Calorie Substitutions

One of the best ways you can create low calorie meals is to substitute lower calorie ingredients wherever possible. Lower calorie substitutions let you enjoy foods you love without piling on calories and other messy things like fat and sodium. By using substitutions you don’t feel as though you’re giving up on what you love, but rather finding healthier ways to enjoy them.

Consider using Greek yogurt or low fat sour cream instead of mayonnaise and egg whites or egg substitutes instead of eggs. When it comes to baking, use applesauce or pureed fruit instead of oil or butter to moisten your muffins, cupcakes or breads. Use butter substitutes instead of real butter; they have far fewer calories while providing you with the same buttery flavor.

Measure Servings

Creating low calorie meals for fat loss means actually taking time to read those nutrition labels on the side panels of your food. In addition to telling you important information such as calorie count, fat, sodium, protein and fiber, nutrition labels also let you know exactly how much food will provide you with those nutrients in the proper amount.

If you don’t have one, invest in a kitchen scale so that you can always measure your food to make sure you’re getting the proper portion sizes. When you measure your servings you will reduce the number of calories you take in, which is the first step in losing weight.

Always Add A Vegetable

You don’t need me to tell you how important it is that you get enough vegetables (and fruit) in your diet, and if you want to create low calorie meals for fat loss you should always add a vegetable to your meal. Vegetables should be part of any low calorie meal because they are packed with water and fiber, which satisfies your appetite without piling on the calories.

{Satisfy your appetite with veggies to keep your calorie count low!}

When you create a low calorie meal make sure you add at least one vegetable to your plate. This will satisfy your hunger while provide you with plenty of vitamins and minerals to foster successful fat loss. In fact a 2009 study in the American Journal of Clinical Nutrition indicates that eating more vegetables can reduce your risk of gaining weight. And when combined with an overall healthy diet, imagine the fat loss possibilities!

Pan Fry

Eating deep fried foods is not compatible with weight loss, nor is it healthy for your heart. But you can still enjoy the crispy goodness of fried food by simply pan-frying food once in while. The truth is that when you deep fry foods you’re adding plenty of calories from the oil because deep frying requires several quarts of oil.

Pan frying on the other hand requires just enough oil to coat the skillet so you get the same crispy breaded coating without adding hundreds of calories to your meal.

Go Natural

Although eating organic is a great way to enjoy a higher quality meal, that’s not exactly what I mean. Going natural simply means eating fewer processed foods in your diet. A good low calorie meal for fat loss should include mostly natural foods like meats, whole grains, fruits and vegetables. These foods will fill you up and provide you with tons of nutrients without adding unnecessary calories to your diet.

If you want to learn how to create low calorie meals for fat loss, use natural foods and avoid processed foods as often as possible.

Low Fat & Nonfat Cheese

Cheese is delicious and there’s no doubt about that. Even those with dairy sensitivities often risk it just to enjoy a slice (or 2 or 3) of their favorite cheese. Unfortunately cheese is a luxury that most of us with the goal of fat loss cannot afford. Cheese is filled with saturated fat and cholesterol, which contribute to fat gain rather than fat loss.

{Low fat cheese can satisfy a cheese craving with fewer calories.}

If you must have cheese on occasion but you want to create low calorie meals then your best bet is to opt for low fat and nonfat cheeses. Even when you do choose low fat or nonfat cheese for your low calorie meals, it should only be on occasion to keep your fat loss efforts on track.

Trim Your Meats

An essential part of creating low calorie meals for fat loss is lean proteins like turkey and chicken breasts, salmon, tuna and other types of fish. Lean cuts of meat have less fat, which can help you reduce you fat intake. However if you choose cuts of meat with more fat on them, make sure you trim as much fat as possible.

By trimming the fat you eliminate the possibility of that fat soaking into the meat during the cooking process. Another way you can trim the fat is to trim the skin from poultry prior to cooking. The skin is filled with fat and the only way to really make it palatable is to deep fry it, which isn’t ideal for fat loss. If you use meat with fat on it, create a low calorie meal by trimming all fat that is visible.

Other things you can do to create low calorie meals include;

• Bake or grill meats with lots of fat so it drips away
• Use herbs & spices to season instead of butter or cream
• Make a smaller portion of meat with a larger portion of vegetables

If you’re worried that creating low calorie meals for fat loss might be difficult because of your love of processed or deep-fried foods then you’re in need of some information on intermittent fasting. Get more information by reading our Eat Stop Eat review.

You don’t have to be a hunter to enjoy the earthy flavor of venison. Wild game is a delicious protein that you may not have often, but there are many benefits to eating non-farmed meat once in awhile.

{Choose your favorite venison and rotate it in to your meal plan.}

Whether its deer, wild boar, buffalo or antelope, enjoying venison nutrition facts isn’t reserved just for the great outdoorsmen. If you’re still curious why you should be eating venison, keep reading to find out how many calories are in venison.

Major Nutrients Found In Venison

As you can see above, venison is incredibly calorie friendly with just 179 calories per four ounce serving. Venison is, on average, low in fat and sodium but quite high in cholesterol. Unless you hunt a lot however or have access to a wild game store then you probably won’t eat venison frequently.

You do get a significant amount of protein per serving of venison, which provides its own set of health benefits. What you probably don’t know about venison nutrition facts is just how many nutrients it has. The two biggest nutrients you get in a serving of venison are protein and vitamin B12, but you also get significant servings of vitamins B2, B3 and B6, iron, selenium and zinc.

Thanks to the massive amount of B vitamins in venison you’ll get a significant energy boost as well as improved heart health.

Selecting/Storing

When choosing venison that you haven’t hunted yourself, look for darker meat with a fine grain flesh. The fat should be white rather than yellow so you get a healthy flavor. Also make sure you use the sell date and “smell test” before choosing venison.

Store venison in the refrigerator or freezer in original packaging for up to 3 days. Frozen venison can keep in the freezer for up to 6 months, especially if wrapped properly.

Eat It With:

Take advantage of the calories in venison by eating it with a wide variety of vegetables and whole grains, just as you would any other type of meat. Whether its ground venison, steaks or chops, eat it with corn, potatoes, pasta or even add it to a stew.

Use lean pieces of venison to make kebabs or shepherd’s pie. Be sure to season venison well and when possible, let the meat marinate for an hour before cooking.

Burn Off Calories In Venison

To burn off the calories in a serving of venison, you would need to do:

• 13 minutes on a stair machine.
• 18 minutes of aerobics.
• 30 minutes of juggling.

If you prefer a little more texture with your sushi roll, then you just might fall in love with this crunchy dragon roll. This unique roll has plenty of exciting ingredients that most sushi lovers will find appealing.

The question, however, as with many roll is how many calories are in a crunchy dragon roll? Considering that this roll is made with avocado, imitation crab, rice, spicy tuna, mayonnaise and a spicy sauce this is a great question. Keep reading to find out more about crunchy dragon roll nutrition facts.

Major Nutrients Found In Crunchy Dragon Roll

The crunchy dragon roll is one of the lower calorie rolls that you will find. With just 297 calories, this is a great meal to help you cut calories for weight loss. In addition, crunchy dragon roll nutrition facts reveal that it is relatively low in fat and cholesterol. There is a significant amount of sodium in this one roll, but that’s not uncommon with sushi.

If you’re looking for what’s good about crunchy dragon roll nutrition facts, then you’ll love the healthy amount of carbohydrates, protein and fiber found in this roll.

The good news is that this is a sushi roll that you can enjoy without worrying endlessly about your weight loss.

Selecting/Storing

You will be hard-pressed to find the crunchy dragon roll premade because of the tuna as well as the mayonnaise and tempura batter. So just make sure you’re getting a freshly made crunchy dragon roll or else you’ll have crunchy mayonnaise and soggy tempura batter, which gives this roll its crunchiness.

Store the crunchy dragon roll in the refrigerator for up to 24 hours. Again because of the mayonnaise and spicy sauce you’ll want to eat this roll pretty soon after you purchase it.

Eat It With:

The crunchy dragon roll has mayonnaise in it and it is topped with a spicy sauce as well as dollops of sriracha so you don’t need to add anything else to the plate. In fact, request that your server NOT bring you pickled ginger, soy sauce and wasabi paste as it will add unnecessary calories to your meal.

Add water or tea for a zero calorie yet satisfying drink to accompany your crunchy dragon roll.

Burn Off Calories In Crunchy Dragon Roll

To burn off the calories in a crunchy dragon roll, you would need to do:

• 25 minutes playing ice hockey.
• 50 minutes of water aerobics.
• 33 minutes walking uphill.

Eating more beans is always a good idea. Regardless of the not so great side effects, beans are a good source of protein and fiber which you need for weight loss. If you stay away from beans because you don’t like kidney beans or black beans then give garbanzo beans a try.

{Add salt and spices to garbanzo beans then bake for a delicious snack.}

Also known as chickpeas, garbanzo beans are a delicious addition to any meal. These versatile beans have a distinctly nutty flavor that you will love, but before you stock up on cans of garbanzo beans keep reading to find out how many calories are in garbanzo beans.

Major Nutrients Found In Garbanzo Beans

Add garbanzo beans to your diet and you’ll add a significant source of fiber, manganese, protein, copper and molybdenum. These nutrients are most abundant in chickpeas and they contribute to its many healthy benefits, including improving digestive and cardiovascular health. Plus, garbanzo beans can satisfy your hunger so that you decrease your food intake.

What’s even better about garbanzo bean nutrition facts is that you will find very little fat, cholesterol and salt—all things you need to minimize to lose weight. As I stated before, what you will get is a healthy serving of fiber, protein and carbohydrates.

Selecting/Storing

Your best bet when choosing garbanzo is to choose dry beans. All you have to do is pick through them and remove the blemished ones prior to rinsing. You can also choose canned garbanzo beans, which unlike most other canned foods, does not reduce its nutritional value. If you’re concerned about sodium with canned garbanzo beans, simply rinse them a few times under cold water before cooking.

Store dry beans in a cool dark place until ready to use up to 12 months, and store cans in a cool dry place as well. Cover cooked beans in an airtight container in the refrigerator for weeks.

Eat It With:

Garbanzo bean nutrition facts make them a welcome addition to just about any meal. Cook them with herbs and olive oil and serve alongside salmon, tuna or chicken breast for a healthy meal. Add garbanzo beans to your favorite chili or casserole recipe. Because of their high protein content you can simply add vegetables to your plate for a well balanced meal.

{Indian style beans & rice is a great way to use garbanzo beans nutrition facts.}

Hummus is one of the most popular dips around, and garbanzo beans are the star of this dip. Simply add garlic, salt, pepper, tahini and olive oil for a traditional hummus. You can also had roasted red peppers or a wide variety of other ingredients for a delicious dip that will satisfy a crowd.

Burn Off Calories In Garbanzo Beans

To burn off the calories in a serving of garbanzo beans, you would need to do:

• 12 minutes of circuit training.
• 13 minutes playing soccer.
• 29 minutes jumping on a trampoline.

If you loathe the bitter taste of spinach or Brussels sprouts or carrots are too sweet for your palate then its time to revisit every kid’s favorite vegetable; peas. These bright green vegetables are easy to cook, slightly sweet and full of nutrients.

What’s more is that when combined with any lean protein, you’ve got a quick and easy dinner that’s also low in calories. Keep reading to find out how many calories are in peas.

Major Nutrients Found In Peas

Although peas are tiny in size, they pack quite a nutritional punch. If you’re not getting enough vitamins in your diet then a healthy serving of peas once or twice a week will give you significant amounts of vitamins K, C, A, B6, B3 and B2. In addition to vitamins you get plenty of fiber, protein, magnesium, iron and potassium.

The good news about pea nutrition facts is that you don’t get a lot of the things that compromise your weight loss like fat and sodium. Peas are virtually fat free and sodium free, and they are completely cholesterol free. You’ll get an energy boost thanks to the carbohydrates and additional fat burning properties thanks to the fiber and protein.

Selecting/Storing

Since it can be very difficult to find fresh peas  your choice will mostly come down to canned or frozen peas. Frozen peas are generally frozen at peak ripeness and they retain their color more than canned peas. Canned peas can have a high sodium content, so if fresh peas aren’t available opt for frozen peas.

Frozen peas can be stored in the freezer for up to 3 months without compromising taste. Canned peas have a long shelf life as well, but they don’t quite as appealing as frozen peas, which can affect how you feel about eating them.

Eat It With:

Peas can be eaten with just about anything. Add them to soups or casserole dishes like tuna casserole or shepherd’s pie. Or if you’re in need of quick and easy meals, boil or sauté peas and serve them alongside salmon or chicken breast.

{Pea, onion and tuna salad is an easy low calorie lunch.}

Make your peas go farther by adding a ½ cup of carrots and mushrooms for a delicious vegetable medley.

Burn Off Calories In Peas

To burn off the calories in peas, you would need to do:

• 9 minutes of low impact aerobics.
• 11 minutes riding a horse.
• 14 minutes playing shuffleboard.

If the worldwide sushi crave has got you in its grip then the time is right for you to try the dessert sushi roll. Instead of your typical high fat and high sugar dessert, consider this fruit filled dessert roll.

The dessert sushi roll is an inside-out roll that is made with fresh mango & strawberries, honey and cream cheese. Keep reading to find out how many calories are in a dessert sushi roll.

Major Nutrients Found In Dessert Sushi Roll

As you can see one thing the dessert sushi roll is not, is calorie friendly. The good news however is just like your typical restaurant desserts, make this more diet friendly by splitting it with a friend.

Because much of this sushi roll is fruit, there isn’t a lot of fat or cholesterol found in dessert sushi roll nutrition facts. You will find more than a quarter of your daily value of sodium, but you can still enjoy this roll by cutting back on sodium in other areas of your diet.

Dessert sushi roll nutrition facts make it apparent that this isn’t an every day sushi roll, but next time you’re in the mood for a fruity dessert, give this roll a try.

Selecting/Storing

Because the dessert sushi roll is made with fresh fruit it is essential that you get this roll made fresh. Strawberries and mangoes should be brightly colored, and slightly firm. Overripe fruit will be discolored and mushy.

Store your dessert sushi roll in the refrigerator for up to 2 days in an airtight container. Because of the cream cheese it is important to keep the container sealed to prevent the cream cheese from making the roll soggy.

Eat It With:

Unlike traditional sushi rolls the dessert sushi roll needs no condiments to enhance its flavor. Simply enjoy the cream cheese as it blends with the fruit for a sweet and refreshing dessert.

Burn Off A Dessert Sushi Roll

To burn off the calories in a dessert sushi roll, you would need to do:

• 20 minutes speed skating.
• 30 minutes playing water polo.
• 45 minutes race walking.

If you’re a sushi loving vegetarian then you have more options than a cucumber roll or avocado roll. You can also choose an Oshinko roll. This is a unique vegetarian roll that is an acquired taste to some but it’s a roll that many grow to love.

An oshinko roll is made with sushi rice, nori and oshinko. Oshinko is a pickled radish with a strong flavor perfectly offset by the slightly sweet, sticky rice. Keep reading to find out what you can get with oshinko roll nutrition facts.

Major Nutrients Found In Oshinko Roll

You’ll be hard-pressed to find a sushi roll with lower calories than the oshinko roll. With just 130 calories per roll, you can enjoy a healthy salad to make a complete meal.

The oshinko roll is fat free, cholesterol free and sodium free, also known as music to the ears of anyone trying to lose weight and cut down on fat and salt. Although the oshinko roll has no fiber, you can increase your fiber intake by ordering it with brown rice.

You will find a significant amount of carbohydrates and protein in an oshinko roll. This roll is worth a try for anyone looking to decrease their calorie count and increase their nutrient intake.

Selecting/Storing

Because the oshinko roll is made up of rice and pickled radish you don’t have to worry as much about freshness as with other rolls. When selecting an oshinko roll make sure the oshinko is brightly colored and firm to the touch. Pale or soft oshinko is a sign that it is beyond edible.

Store the oshinko roll in the refrigerator for up to a week in an airtight container. Once the container has been opened, you should try to eat the oshinko roll within a couple days.

Eat It With:

The oshinko roll can be enjoyed with the traditional sushi trio of wasabi paste, pickled ginger and soy sauce. Because the flavor is so mild in the oshinko roll you may want to order a specialty dipping sauce, which varies by restaurant.

Burn Off An Oshinko Roll

To burn off the calories in an oshinko roll, you would need to do:

• 26 minutes of light weight lifting.
• 11 minutes of step aerobics.
• 22 minutes playing hacky sack.

You don’t need to be a carnivore to enjoy a good sushi roll, because there are good vegetarian and vegan rolls available at sushi restaurants. Vegan rolls don’t have to be tasteless and boring, as evidenced by the spicy vegan roll.

The spicy vegan roll is more than a beautiful sushi roll. It’s made from a soy patty, spring mix, avocado and julienned carrots topped with a sweet chili sauce. This inside out roll lets vegans join in on the sushi fun without the seafood.

Keep reading to find out what spicy vegan roll nutrition facts can add to your diet.

Major Nutrients Found In Spicy Vegan Roll

The spicy vegan roll is low enough in calories to help you create a calorie deficit in weight loss, as long as you don’t order 2 rolls!

Aside from sodium spicy vegan roll nutrition facts are healthy and just what you want to see for weight loss. The fat count in minimal and this is a cholesterol-free roll. With lots of fiber and plenty of carbohydrates you already know that the spicy vegan roll is a dieter’s dream.

Thanks to the avocado, the spicy vegan roll also has 7 grams of protein so you know you’re getting essential nutrients without animal products.

Selecting/Storing

Although the spicy vegan roll has no meat it should still be eaten as fresh as possible because avocado can begin to brown quickly. Keep the spicy vegan roll in an air tight container and it can last up to a few days, however it should be eaten quickly once exposed to air.

Store the spicy vegan roll in the refrigerator for up to 3 days in an airtight container, and for up to 1 day in a container that has been opened.

Eat It With:

The spicy vegan roll is made with its own sweet chili sauce so it is unnecessary to add the traditional sushi trio to this roll. However if you simply cannot live without pickled ginger, soy sauce and wasabi paste ask for the spicy vegan roll without the spicy chili sauce.

Burn Off A Spicy Vegan Roll

To burn off the calories in a spicy vegan roll, you would need to do:

• 31 minutes of high impact aerobics.
• 18 minutes playing handball.
• 43 minutes playing dodge ball.

Next time you get a craving for melon, satisfy that craving with one of the most popular melons—cantaloupe. This refreshing melon is low in calories high in nutrients and rich in flavor.

Adding more fruit to your diet is an essential component of successful weight loss and cantaloupe is a fruit that gets very little press. You know about apple and banana nutrition facts; now let’s find out what cantaloupe nutrition facts can contribute to your diet!

Major Nutrients In Cantaloupe

The calories that are in a cantaloupe make it a great low calorie snack anytime of the day or night. With just 53 calories per cup, you can pack these with you for a midday snack or enjoy them as a post-dinner snack without ruining your weight loss efforts.

You will get plenty of nutrients in cantaloupe, especially vitamins C and A, with 1 cup giving you more than 100% of your recommended daily value of each. Cantaloupe is also rich in potassium and vitamin B6, which gives you energy and stabilizes your blood sugar.

If you’re concerned about your vision as you get older, eat more cantaloupe. Studies have shown that more fruit in your diet—3 servings or more each day—can lower your risk of macular degeneration which can lead loss of vision.

Selecting/Storing

When selecting cantaloupes remember that June through August are the best months for cantaloupe even though they are grown all year round. The thump test is one of the most common ways of selecting a ripe cantaloupe because all you have to do is tap the melon with your palm and listen for hollow sound. You should also select cantaloupes that are heavy for their size and without bruises or other blemishes.

Store whole cantaloupes at room temperature for soft and juicy cantaloupes. However once the cantaloupe has been cut it should be refrigerated. Cut cantaloupes should be wrapped prior to refrigeration to keep it fresh and tasty.

Eat It With

Cantaloupe is a diverse fruit that can be used in a wide variety of ways. Chop it up with peaches, kiwi and grapes for a palate pleasing and low calorie fruit salad or mix it with a banana and frozen yogurt for a healthy smoothie. Cantaloupe halves are often filled with cottage cheese and enjoyed as a snack.

You can also mix cantaloupe with other fruits and vegetables for a refreshing gazpacho during hot summer months.

Burn Off Cantaloupe

To burn off the calories in a serving of cantaloupe, you would need to do:

• 7 minutes of low impact aerobics.
• 3 minutes of rock climbing.
• 3 minutes of rollerblading.

Liquid diets for weight loss have become popular again thanks to celebrities like 50 Cent and Beyoncé. Unfortunately these celebrity dieters don’t tell you the whole story about the advantages and disadvantages of a liquid diet for weight loss. But today, you’ll learn enough to make you own decisions about choosing a liquid diet.

{The Lemonade Diet is one of the most popular liquid diets for weight loss.}

If your goal is to lose weight and keep it off you may discover that a liquid diet isn’t for you, however for many it is a means to lose a few pounds very quickly. Keep reading to find out if a liquid diet for weight loss actually works.

What Is A Liquid Diet?

A liquid diet is just as it sounds, juices and water replace all meals and snacks. Although there are many different types of liquid diets, they all consist of some form of liquid meal replacements. The Master Cleanse acts as a detox diet as well as weight loss program, but it consists of a mixture that includes fresh lemon juice, water and paprika.

How Does It Work For Weight Loss?

The reason that many people turn to a liquid diet for weight loss is because it is a guaranteed way to create a calorie deficit for weight loss. Since successful weight loss requires you to burn more calories than you consume or to simply eat 3,500 fewer calories each week, a liquid diet is an effective way to achieve this.

{Choose any fruit or veggie combo you want on a liquid diet.}

Liquid diets fall into the category of a very low calorie diet (400 to 800 calories per day), which is not a healthy way to lose weight but since the calorie count is so low you will lose weight.

Benefits of a Liquid Diet

There are some benefits to choosing a liquid diet for weight loss, particularly if you have struggled to lose weight in the past. Because there are no complicated rules to liquid diets, it is a diet that is easy to follow. Replace all solid food meals with juices, the amount of juice is determined by which liquid diet you choose.

If you have difficulty controlling your calorie intake then a liquid diet makes it arguably easier to create a calorie deficit. Although it should be noted that if you overeat or have problems controlling what you eat, going off of food completely may be an impossible task.

Quick weight loss is yet another benefit of a liquid diet for weight loss. Because of the extremely low calorie count of liquid diets you will lose plenty of weight quickly, however it may not be the kind of weight loss you want.

Many people choose to go on a liquid diet not for weight loss, but rather to remove toxins from their system. This is a legitimate reason to choose a liquid diet, however your body has its own internal detoxification system that will do this properly if you follow a healthy well-balanced diet.

Drawbacks

As with many diets promising quick weight loss there are a number of drawbacks associated with a liquid diet for weight loss. First many physicians suggest rather than a liquid diet, you should simply eat the vegetables and fruits in their natural state. By consuming whole fruits and vegetables you will get the same effect—weight loss—but you’ll also get fiber, which means increased fat burning during the digestive process.

Many liquid dieters find their energy levels significantly lower during a liquid diet than on a solid food diet. This means that it is quite unlikely that you will have the energy required to perform regular exercises to keep your heart healthy and muscles formed. Although it is possible to lose weight without exercise, it isn’t suggested as a liquid diet isn’t providing you with a sufficient amount of nutrients.

Perhaps the biggest drawback of a liquid diet for weight loss is the high rate at which the weight is regained. A 2008 study published in the journal Obesity found that those on a very low calorie diet, such as a liquid diet, lost more weight during the early phases of the diet than those who relied on diet and exercise but they also gained more weight back than those who chose traditional methods of dieting.

In addition to the rate at which weight is regained, on a liquid diet for weight loss you are simply losing fluid not fat, which is what you’re after for weight loss. This means that a liquid diet can only take you so far in your weight loss quests, which is why many liquid dieters are those who need to lose 15 pounds or less.

The lack of nutrients associated with a liquid diet is one more drawback of choosing a liquid diet for weight loss. Depending on the liquid diet you’re on you may not get enough calcium in your diet. Other essential nutrients like those from animal food products will also be missing from your diet.

Liquid Diet Variations

Liquid diets, like all diets come in several different variations. The most common liquid diet is the juice diets where you drink fruit and vegetable juices in place of meals. Some other liquid diets have stricter requirements such as the Lemonade Diet where you add freshly squeezed lemons to water.

{Shakes allow for more nutrients on a liquid diet.}

Other liquid diets allow a little more variety, requiring juice, water and shakes as part of a diet. This type of liquid diet for weight loss provides you with greater nutrients because you can add whey protein to shakes and get plenty of calcium from milk.

Not For The Long-Term

The most important thing to understand about liquid diets for weight loss is they are temporary weight loss plans not intended for long-term use. Unless under the supervision of a physician you should not even consider a very low calorie diet, much less for a sustained period longer than a few weeks. In the long run liquid diets can cause constipation or diarrhea but also such a low calorie intake will force your body to store more fat, which is pointless if your goal is to lose weight.

There are other ways to get your calorie count and food intake under control for successful weight loss. Learn how to control your food addiction by reading our review of Brad Pilon’s Eat Stop Eat.

If you like a little tropical fruit with your sushi then you’ll love the Tropical Tempura roll. This sushi roll is made with tempura shrimp, diced mangoes, avocado, cream cheese and imitation crab for a clean and deliciously tropical flavor. This explosive roll contains so many ingredients that you should ask how many calories are in a tropical tempura roll before you take your first bite!

Keep reading to find out more about Tropical Tempura roll nutrition facts.

Major Nutrients In A Tropical Tempura Roll

Unlike many sushi rolls the tropical tempura roll is quite low in calories, just 366 calories per roll, making it a low calorie meal you can enjoy without sacrificing your weight loss efforts.

Unfortunately tropical tempura roll nutrition facts also reveal nearly 30% of your recommended daily of total fat, but with a little attention you can make sure the remainder of your fat intake doesn’t get out of control.

Other tropical tempura roll nutrition facts are relatively friendly with less than 20% of your recommended daily value of cholesterol, sodium and carbohydrates. You’ll get a significant source of fiber and protein so you can feel good about your weight loss efforts while you enjoy sushi.

Selecting/Storing

Because the tropical tempura roll features cooked shrimp it is important to eat it as fresh as possible. The tempura shrimp can be eaten cold but it tastes best when slightly warmed. Make sure the avocado in the tropical tempura roll is bright green with no hints of black or brown, as this is a key indicator of freshness.

Store the tropical tempura roll in the refrigerator for up to 2 days in an airtight container. It will taste odd after being reheated, which is why it should be eaten as soon after purchase as possible.

Eat It With:

If you choose you can eat the tropical tempura roll with the traditional wasabi paste, pickled ginger and soy sauce but this roll comes with a spicy sauce as well as mayonnaise mixed with the crab. This spicy sauce perfectly accompanies the ingredients contained within a tropical tempura roll so you don’t need to add sushi condiments.

Burn Off A Tropical Tempura Roll

To burn off the calories in a tropical tempura roll, you would have to do:

• 30 minutes playing volleyball.
• 73 minutes walking the dog.
• 46 minutes kayaking.

Mashed potatoes are a quick and easy way to finish off a meal any night of the week. But with all the recent demonizing of carbohydrates many people have sworn them off completely.

{The calories in mashed potatoes have been exaggerated and you’ve been missing out!}

The truth is that there are not as many carbs in mashed potatoes as low carb dieters would have you believe. In fact the calories in homemade mashed potatoes aren’t quite as high as you might think either, so keep reading to find out more about mashed potato nutrition facts.

Major Nutrients Found In Mashed Potatoes

As you can see one serving of mashed potatoes has just 119 calories, which is diet friendly. Add a simple serving of salmon and you’ve got yourself a low calorie meal that’s more than satisfying.

Homemade mashed potatoes with a little milk and butter have quite healthy nutrition facts as you can see. These potatoes are low in fat and cholesterol and with a little unsalted butter you can reduce the 15% of recommended daily value of sodium by at least a few percentage points.

Thanks to the potatoes you’ll get a healthy serving of fiber along with a good helping of protein and calcium. With mashed potato nutrition facts this friendly you’re probably wondering what all the fuss was about!

Selecting/Storing

The best way to enjoy the calories in mashed potatoes is to make them at home. Choose healthy looking potatoes without black spots or green flesh. Make your mashed potatoes with any type of potato you like, although Russet potatoes are most popular.

Store mashed potatoes in an airtight container in the refrigerator for up to a week. Add a little milk to the potatoes when you reheat them and they’ll taste as good as the day you made them.

Eat It With:

Enjoy mashed potatoes with a small serving of vegetables and a serving of lean protein for a well-balanced meal that will help you lose weight.

{Use your mashed potatoes to top off a delicious shepherd’s pie!}

Mashed potatoes go well with a wide variety of dishes, including shepherd’s pie and chicken.

Burn Off Mashed Potatoes

To burn off the calories in 1 serving of mashed potatoes, you would need to do:

• 10 minutes of circuit training.
• 15 minutes of low impact aerobics.
• 24 minutes of sky diving.

Water. It’s such an important part of our lives. Our bodies contain lots of water yet we still need to drink plenty of water to sustain life. When we sweat we lose water and need to replenish it. With all these important functions performed by water, why on earth would we want to lose water weight?

 {When you need to lose water weight, more water may be the answer!}

Well for starters water weight makes us look and feel bloated in uncomfortable areas like feet, ankles, wrists and hands. Water retention usually occurs because of the foods in our diet like salt and caffeine, but not drinking enough water can also cause your body to hang on to it just in case it doesn’t get any more.

Keep reading to find out how to lose water weight!

Drink More Water

It probably seems counter-intuitive to drink more water when you’re trying to lose water weight, but the truth is that water is the best way to flush out your system. It’s a natural diuretic, which means it truly is the best way to lose water weight. Besides, water retention can be a sign that you’re not drinking enough water in general so you force your body to retain the water you do eat and drink.

There’s no magic amount of water that will help you learn how to lose water weight, but for many of us just drinking more water can help stop water retention quickly.

If you’re having trouble drinking enough water, buy a handy container that you can carry with you. Buy a container that you can refill so you always remember to drink more water, rather than simply buying a bottle of water when you’re thirsty. Try to get a 64-ounce bottle to make sure you’re getting all the water you need. With this gigantic water container, you’ll know you’ve had enough water when it’s empty!

Eat Less Sodium

Sodium is the leading cause of water retention for most us because our diets contain entirely too much sodium. If you constantly retain water then the best way to lose water weight is to go on a low-sodium diet.

The first step is to start looking at nutrition labels to find out how much sodium your favorite food and drink products contain. Most people need no more than 2,300mg of sodium each day but older people, black people and those with high blood pressure should have no more than 1,500mg according to the Mayo Clinic.

Look for foods that say “low sodium” or “reduced sodium” on the label. And when you’re preparing food at home keep in mind that many products have sodium that should be factored into your daily allowance.

Consider herbs and spices to flavor your food to cut down on your salt intake. Who would think that rosemary and cayenne pepper could help you lose water weight?

Add A Wedge Of Citrus

Wedges of lemon, lime and orange do a lot more than make water tasty for those water haters out there; it is yet another natural diuretic. When combined with water a wedge of citrus can help you lose water weight by flushing excess water out of your system.

Since you’re drinking water with a splash of citrus, your body gets the signal that it’s ok to release some of the water its been retaining, and does just that.

Don’t add too much of these to your water however because it can give the water a bitter taste that will make you like drinking water even less. Beside if you let the water sit too long, you’ll have lots of cloudy pulp to give your water an unappealing look.

Work Out

Working out is a great way to lose water weight as well as any other kind of weight. Exercise is another way our bodies release water, but during exercise it is to help keep our bodies cool. The point though is that rigorous exercise is the answer to the question, how to lose water weight.

If you want to reduce the bloating in specific areas, do exercises that work those particular areas. For example if you want to reduce the swelling in your hands and wrists due to water retention then go swimming or lift weights. If you’d like to get rid of water retention in your legs and ankles perform exercises like running, tennis and bicycling that make use of the legs.

{Sweat out some of that water you’re retaining, then replenish with more water!}

In fact tennis, swimming and racquetball are exercises that will make you sweat while working those areas where our bodies bloat the most.

Another bonus about a regular workout routine is that during exercise your body craves water, which has the unintended affect of forcing you to drink more water.

Well-Balanced Diet

A well balanced diet can help you lose water weight by making sure you’re giving your body all the essential vitamins and nutrients it needs. By eating a well-balanced diet you can limit your sodium intake while eating more water-based foods like fruits and vegetables.

If you’re one of those people who simply doesn’t like to drink water then a well-balanced diet can help make sure you’re not retaining water. When you factor in the water from fruits and vegetables into your diet, you’ll find that you may not have to tote around a big bottle of water—although it wouldn’t hurt if you did!

Potassium-Rich Foods

A well balanced diet serves another purpose in helping you know how to lose water weight. Potassium is one of those nutrients that can help prevent as well as treat water retention, so make sure you add a few bananas to your diet. They make a great sweet snack and they’ll help you lose water weight.

 {Potassium rich foods like these can help you lose water weight.}

If bananas aren’t your thing but you need to lose water weight, try other potassium-rich foods like raisins, apricots and avocados. Find a way to add these to your diet, while also drinking more water and you won’t have a problem losing water weight.

Having trouble avoiding high-sodium foods? Read our Eat Stop Eat review to learn how intermittent fasting may be able to help you break your salt addiction.