“Progress is impossible without change and those who cannot change their minds cannot change anything.” --George Bernard Shaw

Don’t we all want to follow the above mentioned quote when it comes to our weight loss and burning down that extra flab? We all know that the stubborn factor called fat is very difficult to lose, especially when it comes to making it part of our daily routine in the form of walking, jogging, or any other form of exercise.  In our demanding and stressful lives, every one of us is constantly on lookout for the easiest option available that can be substituted for exercise and gym. Though substitutes can’t give you the best results equivalent to that of an exercise, here is some insightful information about natural foods to burn fat and calories.

1)    WHOLE GRAINS: - A grain is considered ‘whole’ if all three parts (bran, germ and endosperm) are present.  Since whole grains are tough, our body requires double the amount of calories to digest them resulting in improvement of metabolism.  Not many people are aware of the fact that the whole grains are comparatively a better source of all key nutrients. They are among the top sources of B vitamins, vitamin E, magnesium, iron and certainly fibre, which is beneficial in its own right for helping regulate bowels, hunger and metabolism. 

                                                    
2)    OATS: - Since it is rich in fibre, it helps boosts the metabolism and make your tummy feel packed for a very long time. Oats not only contain good fats but also low glycemic carbohydrates. Low glycemic carbohydrates are crucial for helping to incinerate your belly fat, as they give you time released energy and help you to store glycogen in the muscles. They are high in insoluble and soluble fibres. Soluble fibres allow sugars to be released at a slower rate and help to bind fatty acids. Insoluble Fibres help to move food through your intestines. A bowl of oatmeal is best to start your day.

3)    GREEN TEA: - Green tea contains catechins, a type of phytochemical that briefly and positively improves metabolism by as much as 4% in a 24 hour period. It not only promotes weight loss by stimulating the body to burn abdominal fat but also possesses rich and healthy dose of disease fighting compounds. To get the most benefit, you may need to drink green tea several times a day. Another beneficiary factor is the caffeine content in green tea. Though it is present in a lower volume as compared to coffee, the small amount of caffeine still carries the same effect whereby the heart rate increases, thus elevating circulation and causing the heart to work just a little harder. This can improve calorie burn over the course of a day. Green tea is also known to reduce appetite to some degree, but that varies from person to person.

4)    LOW FAT DAIRY PRODUCTS: - One cup serving of low fat milk or ¾ cup serving of low fat yogurt contains less than 90 calories as compared to 150 calories from a cup of whole milk. Changing the milk consumption pattern will still provide an individual with all the critical nutrients such as calcium, protein and Vitamin D without the ill effects of fat and saturated fat intake from drinking whole milk. Low fat natural yogurt with probiotics can aid a healthy digestive system and improve gut health. Non-fat mozzarella, fat free cream cheese, and low fat cottage cheese are few of the substitutes available for full fat cheese. One can also explore the option of fortified soymilk for its qualities of calcium and vitamin D. Low fat dairy products not only help build muscle mass but also increase metabolism. That directs muscles to continue burning calories even after exercising is stopped for the day.

                                                       
5)    HOT PEPPERS: - Hot Peppers like jalapenos, chipotles and habaneros indirectly help to burn body fat. Hot peppers contain a flavourless compound called capsaicin, that curbs the appetite and speed up the metabolism slightly. It also increases the body temperature, boosts the metabolism, and fat burning process.

                                                      
6)    CINNAMON: - As it possesses the quality that provides a stabilizing effect on blood sugar levels, it helps curtail appetite, particularly in people with type 2 diabetes and high cholesterol. Maintenance of good level of blood sugar can help keep food cravings at bay. One can get weight loss benefits simply by adding more cinnamon to the diet. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories. 

                                                                      
7)    COFFEE: - Favourite beverage of millions, coffee helps rev up metabolism; increases energy disbursements and weight loss. It contains caffeine that boosts metabolism to a higher level. Caffeine also helps breakdown all kinds of fats. One must limit to drinking 1 to 2 cups a day as intake of extra caffeine is injurious to health. 

                                                                  
8)    COCONUT OIL: - Coconut oil is the world’s most weight loss friendly fat oil. With the unique combination of fatty acids it has powerful effects on the metabolism.  Coconut oil is rich in medium-chained-triglycerides, which your body preferentially uses for energy, leaving less opportunity for them to be stored as fat.  Coconut oil isn't magic oil, and it should be combined with exercise and a healthy diet plan to achieve and maintain fat loss.

                                                                 
9)    GRAPEFRUIT: Naringenin, a flavonoid in grapefruit, balances out blood sugar levels and helps to prevent metabolic syndrome, a pre-diabetic condition associated with weight gain around the waist.  Consumption offresh-grapefruit can help you lose on an average of 1.6 kg in 12 weeks, while the grapefruit-juice can help you lose 104 kg and the grapefruit-capsule will lead you towards the loss 1 kg. Hence in order to kick-start your liver into fat-burning mode, grapefruit is highly recommended. If you are under any kind of medication, do consult your doctor before consuming grapefruit or its juice.

10)    LENTILS: - One of the healthiest and protein rich foods that boost your weight and fat loss. Lentils contain fibre which helps your blood sugar levels from rising. It helps keep your cholesterol in check and process carbs more effectively.