WE’RE now a week into 2021 and it’s likely many people have already broken their resolutions.
With a new year comes new health and wellness goals with many wanting to look and feel their best.
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Whether you’re doing Dry January or starting a new fitness regime, some mark the start of the new year with a vow to get fit or lose weight.
Unfortunately, coronavirus restrictions have meant gyms have closed their doors across the country.
While you’re still allowed to go outside for exercise, we have once again been limited to home workouts and motivation is likely starting to wain for many.
That’s why it’s more important than ever to have control over the foods you eat.
Many of us would have overindulged during the Christmas period and will be looking to reign back control in January.
If you’re embarking on a new diet or healthy eating plan then there are some foods you can add to your meals that will help you lose weight and even look younger.
Dietician Lola Biggs says there are a number of foods that can help boost your beauty, while also keeping your waistline in check.
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It’s a well known fact that eating too many processed foods such as meat and fried foods is generally bad for us and can hinder our weight loss goals.
Lola says there are foods that slot easily into your diet that can help keep energy levels up as well as helping you feel fuller for longer.
Here Lola breaks down the nutritional benefits of the foods you should be eating to help you reach your weight loss goals and boost your beauty.
1. Spice it up
Lola, who is also the in-house expert at health supplement brand Together Health, says using a popular spice could help with your diet plan.
Lola believes turmeric is a fantastic all-rounder spice.
She says: “An antioxidant, an anti-inflammatory and collagen boosting, turmeric can help protect us from premature anti-ageing, support skin healing and cell renewal and enhance good circulation in the skin which allows nutrients to be delivered to our skin cells.
“There are many ways to incorporate it into your daily diet. Try turmeric tea, add to your tofu or egg scrambles, sprinkle over your roasted veggies.”
Recent studies also indicate that turmeric has a role to play when it comes to weight loss.
Experts found that taking a turmeric supplement twice a day led to significant reductions in body weight, body mass index (BMI), and waist and hip circumference.
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2. Boost your veggies
We all know we should be getting our five-a-day and that a diet rich in vegetables is good for us.
Lola says there is one veggie in particular that can help with maintaining your diet – as well as giving you glowing and radiant skin.
“Broccoli is bursting with so many vitamins and minerals important for skin health including vitamins A, C and zinc along with luetin, a bit like a beta carotene, that helps protect your skin from oxidative damage which can cause your skin to become dry and wrinkled,” she says
Broccoli is also a great food to add to your meals if you’re trying to lose weight as it is a good carb and high in fibre.
It helps prevent constipation and maintains low blood sugar levels.
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3. Healthy fats
Lola says a great way to add healthy fats to your meals is by using avocado.
Whether you add it to your breakfast or mash it up and use it as a dip, this is one ingredient that can be extremely versatile.
Lola adds: “Avocados are full of antioxidants that help fight ageing, but did you know that they are also great for maintaining brain health and increasing mental focus?
“A fantastic source of vitamin E, they can protect against free radicals, have great anti-inflammatory benefits and help prevent moisture loss from the skin.
“A power packed superfood, they help repair damage to your skin and hair.”
Avocados are also high in fibre which helps your metabolism – which in turn can help you lose weight.
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4. Big on berries
Berries are a great source of vitamin C and can easily be added to puddings and sauces.
Lola said that darker toned, tart berries like cherries, blueberries, bilberries, elderberries and redcurrants are bursting with antioxidants that have particular rejuvenating properties.
She added: “They fight free radicals which attack your skin and help with premature ageing.”
Berries are low in calories and recent studies have found that they can also help lower your cholesterol.
They can also help lower inflammation and blood pressure levels – which is useful for people who are trying to lose weight.
5. Dish up the fish
Lola says oily fish can also help fight inflammation.
She adds: “Salmon, trout, mackerel and sardines are high in omega-3 and omega-6 fatty acids that are brilliant for helping skin look youthful and hair full of shine.
“They play a vital role in skin structure and appearance and help maintain a healthy skin barrier function and prevent moisture loss.
“It’s also been shown to help minimise inflammation and collagen damage from UV rays.”
A recent study by Journal Nutrition, Metabolism, and Cardiovascular Diseases also showed that if you’re trying to lose weight then eating fish is better than eating other meats such as beef or pork.
