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Foods to Lose Weight and Burn Fat – 6 Tips

Want to know which foods help you to lose weight? Generally, foods to lose weight are very similar to foods that build muscle but we’ll talk more about carbohydrates and fats in this article too.

There aren’t many foods that actually have significant weight loss properties. Some foods will help to speed up your metabolism – For example you’ve probably heard that chilli’s can do this, as can green tea.

The difference these foods would make are minimal and you shouldn’t rely on these foods alone to burn fat. There are more important things to concern yourself with and once these are in place these foods are like the icing on the cake (cake, incidentally, isn’t a food that will help you to lose weight ).

To help make your food work for you and help you to burn fat, here are some things you should be aware of


Eat small portions of food more frequently (4-6x a day if possible). Make sure your meal is well balanced with complex carbs/protein and essential fats. The ratio will depend on when you are eating and your body type. (If your metabolism is slower you would benefit from reducing your carbs slightly). Eating with this frequency will help keep your metabolism nice and high because it is constantly having to burn calories.

Eat Your Protein First

Protein is more difficult for the body to store as fat and will make you feel fuller so try to finish the protein part of your meal first. Protein will also help you to hang on to your precious muscle tissue which will keep your metabolism high and keep the fat off of your body in the long term.
The different types of low fat proteins can be seen in my article ‘foods that build muscle’ (Ladies, don’t be scared these foods won’t turn you into Arnie and will actually help you to burn fat!). Proteins are great foods to lose weight.

Eat Foods That Are High in Fiber

Foods high in fiber such as oatmeal, brown pasta/rice/bread, fruits, and most cereals will keep you feeling fuller for longer. They also help to keep your digestive system running smoothly to make sure that you’re burning calories efficiently and that your bowel movements are healthy (I’m proud of myself for finding a ‘nice’ way to put that!).

Eat Foods Low in Fat

Try to stick to foods that are low in saturated, trans fats and overall fat. This is for obvious reasons. If you eat more fat than the body can burn off for energy, then it will be stored on your body as fat.

Drink Water to Lose Weight!

Keep yourself hydrated at all times so that your body is consistently flushing out water. Water also helps to keep your hunger at bay as most people mistake thirst for hunger! I’ve covered this whole topic in a separate article.

Eat Whole Foods Where Possible

Whole foods are foods that haven’t been treated to make them last longer or taste better. These foods require your body to burn more calories in order to be digested which makes them great foods to lose weight. They also contain all of their original vitamin and mineral content where as processed foods have been stripped of much of theirs. Some examples include


  • White Meat – Chicken, Turkey and fish
  • Red Meat – Beef and Lamb (stick to lean cuts!)
  • Nuts and Seeds (be aware of their overall fat content)
  • Some dairy – Milk, plain yoghurt, cheese.
  • Legumes – Beans and Pulses
  • Carbohydrates

  • Brown Rice
  • Whole Grain Products – Bread, Pasta
  • Couscous
  • Oats
  • Fruits and Veg
  • Fats

  • Essential Fatty Acids – From fish or cold pressed oils and nuts (e.g Safflower, Linseed etc)
  • There you have it, 6 tips that you can incorporate which will have your foods working harder for you and will turn them into foods to lose weight (more importantly to burn fat!)

    Eat your way to a healthier, more confident you!

    Foods to Lose Weight and Burn Fat – 6 Tips
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