12 Foods that make you Lose Weight in your Fight against Obesity


This article attempts to show the kinds of foods citizens should consume in order to reduce their extra weight, thereby preventing the onset of weight-related ailments.

A walk down the street presents an interesting spectacle of an American family. It is presently difficult to distinguish a father from a son, or a mother from a daughter, especially when approached from behind. Their body shapes and sizes are identical unlike yester years when the difference was clearer. America has been documented as a country with the highest levels of obesity compared to the rest of the world. This phenomenon owes to the kind of life styles American citizens prefer.


Obesity and its Causes

The consumption of junk or fatty foods plays a major role in triggering obesity. The average American will be seen consuming a heavy breakfast that is full of fried foods like eggs, bacon, sausages, pancakes to mention a few. Many drivers will chew upon a hamburger or hot dog while on the wheel driving to and from work. Lunch is likely to comprise of steak and French fries downed with a Coke a cola or artificial drink, while dinner will not miss that sumptuous grilled chicken, pork or lamb chop with potatoes mashed with butter or margarine.

Too many people spend long hours watching TV programs instead of passing their idle hours more profitably. The end result is failure to use their stock of calories, which leads to excess unused energy that has the potential to add inches to ones girth with a possibility of increasing ones weight.

Many people consume sugary drinks accompanied by cake in between meals to satisfy their cravings for food while looking forward to the main dish. The consumption of sugar through sweets, sweetened artificial drinks, cakes and biscuits far outstrips our daily need for sugar. We always end up with unused calories at the end of the day. We often end the day by propping our legs up after dinner, and relax watching movies with a night cap and a bowl of popcorn at arm’s length. Healthy foods are being neglected at the expense of personal health.

The comfortable evening stroll or light jog is becoming a thing of the past as new technology competes with working hours both at work and also at home. There are many other causes of obesity.

Consequences of obesity

Obesity takes blame for several ailments that afflict society. Some common ailments that continue to decimate world populations include stroke, heart attacks, high blood pressure and diabetes to mention only a few. There is need to watch our weights and much more so, what we consume on a daily basis. Coupled with a change in life styles, a good diet produces the desired effect.

Foods that make you Lose Weight

Complex carbohydrates

These are mainly starchy foods that are turned into glucose by the body, and hence, basically fuel the body. These carbohydrates may be found in vegetables, fruits, legumes and grains, which should supply a major portion of our daily diet.


Eggs contain high levels of protein (6-7grams), riboflavin, sodium which regulates blood pressure, vitamin B and E, phosphorus, iron and foliate. Eggs have no fibre. When consumed in the morning, the high amount of protein in eggs keeps us full for a longer period of time.

Green Salad

Green salad comprises of an assortment of vegetables which are combined and then eaten raw. When well chosen, they tend to be crunchy, nutritious and filling, but low in calorific value. There are many varieties of greens to choose from in preparing a good salad that is potent with vitamins, beta carotene and other minerals. A favorite mix may include white wine vinegar, pepper, fresh chives, salt, lettuce, watercress leaves, thinly sliced cucumber, a sprinkle of blue cheese and chopped toasted pecan nuts.

Fruit Salad

A fruit salad is a combination of selected fruits that are eaten when ripe. One is assured of good nutrition, low calories and a generous supply of vitamin A and C plus sodium and magnesium. A tropical fruit salad is likely to contain pawpaw, lime juice, honey, chopped fresh mint, chopped mango and pineapple, sliced banana and kiwifruit. This salad is very pleasant.


Apples have a lot of water, vitamin C, and potassium. The peel contains fibre with pectin that helps in reducing cholesterol in our blood, preventing heart diseases. They are filling when eaten with the peel.


These also contain a lot of water, potassium, vitamin C and provide fibre when eaten with the peel. They fill our stomachs quenching hunger pangs, which reduces our urge for food.

Sweet Potatoes

Baked yellow-flesh sweet potatoes contain beta carotene, vitamin C and B, and fibre. They are full of flavor and lush in texture. They provide the much needed energy but are low on calories.

Green Tea

The consumption of tea is highly recommended. This is due to the fact that it is a stimulant that helps in the burning of fats in the abdomen, thereby reducing body fats.


Water melons are very delicious and contain vitamin C, beta carotene, sodium and lycopene that fight against prostate cancer. Most of the lycopene is found in the seeds. This succulent red fruit has a lot of water that is filling in a nutritious way. It should be consumed shortly after being cut open to prevent the loss of vitamin C.

Oat Meal

Oats tend to be high in protein and very rich in iron and vitamin B. They also have a soluble fibre (beta glucans) that helps in lowering blood cholesterol effectively.


Fish should be a preferred source of protein by those intending to lose weight. They should avoid fatty and red meats as much as possible. Salmon and tuna are good sources of healthy omega-3 fatty acids and B vitamins.

Straw berries

Straw berries are delicious and an excellent source of vitamin C, pectin, potassium, fibre and ellagic acid that fights carcinogens. They save you from yearning for sweets, cookies or biscuits which puff us up.


People who suffer from obesity should drink plenty of water. It is recommended especially in assisting metabolic processes and replenishing water balance in the body.

Eat well, live healthy.

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Comments 37 comments

Saadat Ali profile image

Saadat Ali 2 years ago from Pakistan

its so informative for me, I will try to follow your instructions.

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Thank you Healthexplorer for visiting and taking time to read and comment on the hub. I agree with you that apart from eating the right foods, we should also sleep well and do some exercises in order to keep fit. The human body is quite complex in that over reliance upon one thing leads to new complex results. It is indeed necessary to strike a balance. Welcome and please do come again.

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Healthexplorer 4 years ago

I have been follow several article and hubs to get a perfect guideline for losing weight and very honest I must thought that this above hub consists of the shine helps us to lose weight effectively through following effective foods. I used to follow the information provided here to get better results but apart from foods we also need proper sleep and regular exercises.

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi jpcmc,

You remind me of a family member who makes me smile when she points out how lean she looks compared to ladies she sees on TV. She appears to lean heavily upon my comments for support. I will ensure she gets more support from me next time by strictly monitoring her progress.

I agree, friends and relatives have a positive role to play in this issue.

jpcmc profile image

jpcmc 4 years ago from Quezon CIty, Phlippines

Hi there Anjili,

Friends and family play an important role in motivating the person. It becomes easier when there is support from people around.

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi jpcmc,

I totally agree with you on taking the first step towards weight reduction. I have many friends who start off well only to falter in their efforts along the path to success. They should probably work on their will power first before venturing in that direction.

Thanks for passing by, and please, do come again

jpcmc profile image

jpcmc 4 years ago from Quezon CIty, Phlippines

Obesity can increase health risks of individuals. With proper exercise and diet, one can live a healthier life. But then again, it's taking the first step towards healthy living that's needed.

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi AudreyHowitt,

Our bodies comprise of water as a key ingredient. It is healthy to take water to balance the levels in our bodies apart from improving our metabollic processes as we consume healthy foodstuffs. Thanks for checking in and the comments too. Take care.

Hi urmilashukla23,

I'm glad you found a word of advice here. It was nice to have you while it lasted. Thanks for the vote and sharing. Please, do come again

Hi articlesocean,

Your love for fruits Is very healthy. You will get a large amount of vitamins in your practice. Thanks for visiting. Take care

articlesocean profile image

articlesocean 4 years ago from London, United Kingdom

Very informative hub for losing weight. I love fruits !

urmilashukla23 profile image

urmilashukla23 4 years ago from Rancho Cucamonga,CA, USA

Thanks for great advise and sharing with us. Useful, voted up and shared.

AudreyHowitt profile image

AudreyHowitt 4 years ago from California

Great hub! I drink lots of water instead of sodas and slowly, the pounds are coming off

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi Stephanie,

Thanks for the compliments. Life is indeed what we make of it. Our needs are within reach. Some are easily affordable. We ought to put them to greater use for maximum benefit. Thanks for taking time to read my hub. Please, do come again.

StephanieBCrosby profile image

StephanieBCrosby 4 years ago from New Jersey

This is a great hub for quick tips on eating better and healthier. You offer everyday items that are easy to obtain and are not foods where you feel like you are sacrificing something.

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi gabgirl,

You should try out some of the foods suggested herein to shed some weight. I wouldn't imagine being addicted to bread. Mine is the opposite end of the scale. I could eat a whole camel alone and not gain an ounce. Talk of poor metabolism. It was nice having you around. Please come again.

gabgirl12 profile image

gabgirl12 4 years ago

I wish I wasn't addicted to bread. That's my problem. :P But I do drink a lot of water. Frankly I think that having an office job is also a major reason why I seem to not lose weight. If I had a job that had me moving constantly, I think I'd lose more, but it is what it is.

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi Vellur,

I like the way you use the word 'gorge' to show the relishing behind the act. I hope the hub didn't overly stimulate your glands:) I'm glad you found something interesting therein. Thanks for visiting and much more, commenting. Please, do come again

Vellur profile image

Vellur 4 years ago from Dubai

Great information. Useful and interesting. Apples and strawberries are my favorite, your hub is one more reason to gorge on my favorite fruits. Thanks for sharing, voted up.

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi Attikos,

I'm glad to hear from you. You should have invited me to share the breakfast. You sound like you enjoy nature's gifts. Wish you a fine working week. Thanks for visiting.

Attikos profile image

Attikos 4 years ago from East Cackalacky

At the moment, I'm having oats with dried cranberries, mint leaves from the garden, and a teaspoon of curry. I feel virtuous this morning.

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi Bedbugabscond,

Thanks for the compliment. Yours is clear and to the point. Green is the word for those who need to shed weight. Thanks for the addition, the visit and comment. Do come again.

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi Maralexa,

I totally agree with you. It pays to carefully consider what we eat. The dividends are very rewarding. Thanks for visiting and please, do come again.

Maralexa profile image

Maralexa 4 years ago from Vancouver, Canada and San Jose del Cabo, Mexico

This is an informative, interesting hub. An excellent reminder to not go the quick and easy snack but to plan a bit, buy the right food, and put snacks together in advance. You have given us good details on each food. Thanks very much.

Blessings, Maralexa

Bedbugabscond profile image

Bedbugabscond 4 years ago from United States

My general rule is, the greener a vegetable, the more it will help you lose weight. Nice work!

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi Bobbi,

Thanks for visiting, reading and also leaving a comment on my hub. I'm glad you found it helpful too. Oatmeal is quite tasty when prepared with care. You might as you say, work on acquiring a taste for it with time. This won't be difficult considering the value it adds to our health. Take care and Please do come again.

PurvisBobbi44 profile image

PurvisBobbi44 4 years ago from Florida


A very healthy hub with great advice for all. I eat everything you mentioned with the exception of Oatmeal. I suppose one has to acquire a taste for Oatmeal.

Thanks for sharing,

Your Hub Friend,


Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi barbergirl28,

Thanks for your remarks and much more, finding time to read my hub. I agree with you on the simplicity in grabbing a bar of candy. We all appreciate things that easily fall within our reach. I occassionally grab a candy bar. This worries me when I think about my weight. I have substituted it with a banana. Thanks for passing by. Do come again.

barbergirl28 profile image

barbergirl28 4 years ago from Hemet, Ca

Nice list of food... it is hard to believe that the foods, while so simple to eat, still just don't seem as simple as grabbing a candy bar. However, at least now you have it in the front of my mind and it seems pretty appetizing to me right now! Nice hub!

jeanihess profile image

jeanihess 4 years ago from Cape Town South Africa

Thanks for the information re the different colour and texture sweet potatoes. Sweet potatoes were once listed as one of the top foods for young children with nutritional deficiencies. The chart was up in a kwashioker ward in Red Cross War Memorial Hospital in Cape Town.

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi jeanihess,

Thanks for checking in on my hub. It is documented that yellow-fleshed sweet potatoes have a higher nutritional content (Vitamin C and B, plus fibre) compared to the white or orange ones. I particularly find the yellow one to be sweeter too.

Hi carzone,

Thanks for passing by. I’m glad you found something of interest. I’ll be highly favored if you share it with your pals. Thanks a million times. You are such a darling and please, do come again.

carzone profile image

carzone 4 years ago from Singapore

Wow...Great hub. I bookmark it and will forward it my friends. Thanks Anjili.

jeanihess profile image

jeanihess 4 years ago from Cape Town South Africa

:) Interesting. You mentioned yellow fleshed sweet potato especially. What about the white and orange fleshed ones?

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi mathira. Thanks for passing by and commenting on my hub. I hope many get blessed through the hub. You are welcome.

mathira profile image

mathira 4 years ago from chennai

Useful tips Anjili.

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi Attikos,

I'm glad to see you once more. As for the message in the article, it depends on the writer's objective. I believe we need to be sincere. Thanks for the compliment though. Your remarks are highly valued and you are always welcome. Lol.

Attikos profile image

Attikos 4 years ago from East Cackalacky

Most articles on weight loss are written to grab immediate attention with gimmickry. This one is of a higher order. It's one of the more useful pieces on the subject I've seen.

Anjili profile image

Anjili 4 years ago from planet earth, a humanoid Author

Hi Lady_E,

It is nice to hear from you again. I thought the information would be of use to many people who have weighty issues. Thanks for visiting. Will check on you soon. Take care.

Lady_E profile image

Lady_E 4 years ago from London, UK

Thanks Anjili - this is so useful. Thanks for explaining the qualities of each food listed.

Best Wishes. :-)

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