How to Lose Weight Eating Spinach We are do't no..spinach is full of fiber, vitamin K, iron and protein. Spinach-based salads have far more nutrient density than salads made with greens that have higher water content, such as iceberg lettuce. * One most important thing is that it is low in fat and calories. * It is an abundant source of nutrients like vitamin A, C, K and E, as well as magnesium, iron, calcium and folate. * This is absolutely right that spinach contains nutrients which can fight against fatigue and energize the body. * In addition, consumption of spinach can protect our body against arthritis, heart disease, colon cancer, osteoporosis and other diseases. * I think every one had seen the Popeye cartoon in which Popeye is being super strong by eating spinach. * Magnesium is one of its nutrients, which maintains the energy level of body by working with enzymes of the body. * It contains iron which is essential nutrient to provide enough oxygen to the cells of the body and vitamin C maintains the level of iron in our body. * As well, spinach is loaded with minimum 13 different flavonoid compounds which act as antioxidants and as anticancer agents.  

Should Thin People Exercise Ever heard someone say, ‘You’re so thin, why do you need to exercise?’ This is another misconception that plagues our society – Thin people don’t require exercise. Our body is meant for exercise. If not through weight gain, lack of exercise may have other adverse effects in your body which will manifest themselves sooner or later. It’s also very important to remember that exercising is integral for various other body functions. Another myth is that if you’re thin and blessed with a fast metabolism, you can have whatever you want and how much ever you want. Dr Pooja seconds this, ‘Unhealthy food is not biased towards thin people. It is bad and it is going to affect your body whether it shows or not.’ An incorrect diet affects digestion adversely and leads to rise in body toxins which may lead to other diseases. Moreover, since we tend to overeat when eating such foods it automatically reduces our capacity to eat anything else. ‘Fast foods are zero on nutrition but high on satiety value. Once you’ve eaten a cheeseburger, you won’t have space for anything nutritious,’ says Dr Pooja. Even though we can’t see it visually damaging us, unhealthy food on a regular basis builds up cholesterol and triglycerides. This in turn leads to hypertension, artery diseases, etc. Shah adds, ‘If not today, it will take its toll 20-30 years from now. Just because you can’t see it, it doesn’t mean that it’s not there.’

Diet Tips To Help You for Better Sleep     Eat Foods Rich in Tryptophan : Tryptophan is an amino acid that the body uses to produce serotonin, which slows nerve activity and calms the brain. Eating foods rich in tryptophan, such as turkey, milk, cheese, peanuts, and bananas, could help you lull off to sleep a little quicker. Focus on Whole Grains : Aim to make three of your daily carbohydrate servings whole grain. You can achieve this by having a small bowl of whole-grain cereal, a slice of whole-grain bread, or a half cup of brown rice or barley. Some experts even recommend having a bedtime snack consisting of complex carbohydrates, which can help prevent low blood sugar, which could contribute to poor sleep. Try Chamomile Tea : Sometimes all it takes to fall asleep is going to bed with the confidence that you will fall asleep. A nice cup of warm tea before bed will probably help you drift off nicely. Eat Iron-Rich Foods :  Eating more iron-rich foods such as red meat, shellfish, clams, tofu, lentils, or beans. If restless legs keep you awake, it's possible you could have a form of anemia caused by iron deficiency; consult a doctor to know for sure. When eating more meats, eat it for lunch rather than dinner because its protein could counteract the sleep-inducing serotonin. Drink Water : Or juice. Drink anything but coffee, hot chocolate, or tea within six to 10 hours of bed. Studies show that the caffeine in even one cup will rev your circuits enough to reduce both the length and restorative depths of sleep. It may also wake you during the night for a trip to the bathroom.

Walk 45 Minutes a day Lose Weight Your day for walking can have a huge impact on your weight loss efforts. How much you'll lose depends on how hard you exercise and tips follow. The reason we’re suggesting 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.

Easy Weight Loss Tips It is usually said that to drink eight to ten glasses of water daily. It will reduce your hunger and help you in loosing your weight. Keep the body hydrated and remove the waste products from the body by maintaining the metabolism of the body. The immobility is the main cause of obesity. Your every bit of motion helps you in burning your calories whether to walk at mall road or to dance at your favorite song. All will be helpful in keeping your body active. After taking spicy meal it is the desire to eat something of sweet taste. We take truffle, chocolate cake or brownies to satisfy our sweet taste buds but we not replace it with fruity deserts as a bowl of strawberry sliced with bit sweet syrup or the sliced apples with cinnamon sprinkled over it. To have better body it is not necessarily means to leave all your likings or your favorite food stuffs. You may cut them in smaller servings. Not to make them the forbidden fruits for your self. Take them but in small portions. Our stomach is not a bag in which we pour what we desire just challenge yourself that you will eat only the food stuffs having nutritious values. Instead of taking the pan cakes you will take an apple. Replace your pizza with the gram flour or wheat bread. Move toward the olden days and keep yourself with better body.

How to Do Surya Namaskar for Weight Loss Surya Namaskar is one of the ancient and powerful exercises to keep the body fit and flexible. Since the moves of this exercise offer a complete body workout, it is beneficial in toning the muscles and stimulates body metabolism. Each pose or posture is in essence offering salutation to the Sun God – Surya, also known as the keeper of good health. This has been adapted into our modern way of life as a natural way to derive the many benefits of this exercise. One of the most popular approaches is practicing Surya Namaskar for weight loss. Some Important Tips Do warm up stretches before you start the series of asanas in Surya Namaskar. This prepares the body for the upcoming postures. Perform each pose with awareness. Since various postures in Surya Namaskar activates a number of muscles and releases energy, it is important to do sun salutations with awareness. Do each pose gracefully and slowly. It is essential that you breathe normally when doing each posture. The body and the breath must be in harmony. Yoga experts opine that twelve rounds (six sets) of Surya Namaskar is sufficient to keep a body fit and flexible. You can do up to a hundred and eight rounds (nine sets) or more for weight loss. Get comfortable with a smaller number of rounds before you can start practicing more sets. Relaxation is also important aspect of Surya Namaskar. Do not skip this step since Surya Namaskar is not complete without shavasana. Few people do not realize the importance and skip this step due to lack of time. Shavasana lets the body to recuperate and gives you energy to face the rest of the day.  You must spend at least five minutes in this pose before you can resume other activities. The best time for you to perform Surya Namaskar is the time of the dawn or the dusk. Your stomach must be empty for at least four to five hours before you start the routine. Each round of Surya Namaskar burns about ten calories. You can easily aim burning about four hundred and fifty calories for a forty-five round routine. Start practicing this routine at least five times a week. Gradually aim for all the days of the week for faster weight loss. This routine is best done listening or chanting the Surya Namaskar Mantra, which makes you do the postures slowly and gracefully. Fast music is a strict no-no.

Best Superfoods for Weight Loss Food act as a very important factor for slimming tips strategy. So you have to choose your diet with low calories very consciously to make your slimming program very effective. * Berries : Nutritious and delicious. Unsweetened berries are low fat‚ low calorie‚ a great source of antioxidants and most are a good source of fiber. Blueberries are also low sugar. * Eggs : It is a source of high quality protein. So it can help to kick-start your metabolism and keep you feeling full and satisfied longer than a high carbohydrates breakfast.If eating eggs does not fit with you then substitute it with egg whites which are high protein and lower in calories than whole eggs. * Citrus Fruits : Lemon‚ oranges and grapefruit are a good source of soluble fiber‚ water and other nutrients such as vitamin C. The soluble fiber helps to stabilize blood sugar levels. Also‚ eating nutritious foods with high water content can help you fill up while keeping your calorie count down. * Salmon : Salmon is rich in omega-3 fatty acids which can decrease belly fat. Salmon can be low calorie‚ low carbohydrate‚ low sodium and low saturated fat. * Whole Grains : It has more fiber and a balanced collection of nutrients. Whole grain foods are a rich source of both soluble and insoluble fiber. The fiber in whole grain foods can fill you up and keep you feeling satisfied as well as stabilize blood sugar. * Low-fat Plain Yogurt : It contains carbohydrates‚ protein‚ and fat. This type of balance can help to keep blood sugar steady‚ which reduces food cravings. Some researchers believe that the calcium in milk products promotes weight loss though the evidence remains unclear.1 cup plain low-fat yogurt (8 oz container) – 154 calories‚ 1’.9 grams of protein‚ 448 mg of calcium

How to Reduce Weight Naturally 1) Fruits and green vegetables are low caloriefoods, so over weight persons should use these more frequently. 2) One should avoid intake of too much salt. Salt may be a factor for increasing the body weight. 3) Milk products like cheese, butter should be avoided because these are rich in fat. Meat and non-vegetarian foods should also be avoided. 4) Spices like dry ginger, cinnamon, black pepper etc. are good for loosing weight and can be used in a number of ways. 5) Vegetables like bitter gourd (Karela), and bitter variety of drumstick are useful for loosing weight. 6) Taking of honey is an excellent home remedy for obesity. It mobilizes the extra deposited fat in the body and puts it into circulation, which is utilized as energy for normal functions. One should start with small quantity of about 10 GMs. or a table spoonful to be taken with hot water. It is good to take it in early morning. A teaspoonful of fresh lemon juice may also be added. 7) Cabbage is considered to be an effective remedy for loosing weight. This vegetable inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction. It can be taken raw or cooked. 8) Exercise is an important part of weight reduction plan. It helps to use up calories stored in body as fat. In addition, it also relieves tension and tones up the muscles of the body. Walking is thebest exercise to begin with and may be followed by running, swimming, rowing. 9) Lime juice is excellent for weight reduction. Juice of a lime mixed in a glass of warm water and sweetened with honey should be taken every morning on an empty stomach. 10) Measure the portions of your food every meal and make sure that the portions are small. For example one portion of rice should not be more than the quantity which can fit in your fist. Smaller meals at a regular interval of 4 to 5 hours will keep your metabolism high and prevent your body from converting the food you intake into fat. You must also include regular exercise in your daily routine to help enhance weight reduction..

Fantastic Tips on How to Lose Thigh Fat Do you need to know how to lose thigh fat? We all have different body shapes, and pear-shaped women are more prone to having thigh fat than others. However, this doesn’t mean that anyone else is immune to the horrible title “thunder thighs”. If you feel unhappy with your thighs and want to know how to lose thigh fat, there are several steps you can take to focus on losing weight around your legs. Losing weight around your legs is not only aesthetically pleasing, but it’d be healthier for your legs: Chafing and extra weight for your legs to carry around isn’t good. Eating the right sorts of food will help raise your health and reduce fatty intake. A diet with a low calorie intake will obviously help reduce fat, but make sure you don’t cut out carbohydrates and other food that are essential in giving you energy to exercise. Jogging is a lot easier than running, and one of the best forms of cardio exercise. It burns fat and calories and is also beneficial for your whole body. However, jogging may eventually hurt your knees and ankles so make sure you have good shoes or run on grass. Generally the best time of day to jog is in the morning as there is more oxygen in the air which helps burn more calories. Cycling is another great form of exercise that works your legs, especially your thighs. This tip on how to lose thigh fat requires you to buy/use a bike, or go to the gym. However, it would be worth it as you could also use it to save money on public transport or driving, which is also better for the environment. Cycling builds stamina, endurance and is a great toning device for your legs! Drinking water aids your metabolism and flushes out any mild toxins in your body. Dehydration is a huge source of low metabolism and health because your liver needs water to convert fat into energy. One tip is to drink water even when you don’t feel thirsty, because thirst is a sign that you are already dehydrated! Don’t just stroll when getting around to places, walking briskly is another way to lose thigh fat that doesn’t require any special effort. Power walking burns calories and trims down fat in areas more than just your legs.

Home Exercises for Weight Loss See which of these exercises to lose weight work best for you. The only sure thing no matter which of these exercises for losing weight you choose, you'll surely be on the right track for losing weight and toning your body. So, let's start and take a peek at these: * Step Aerobics This mainly targets your legs‚ hips and bum which are needed for women to tone up her body.You have to do it an hour a day and split it into two half an hour sessions. You will get results within 2 weeks. * Cleaning house This is a very interesting way to burn your calories. You have to involve any kinds of house hold activity to success your slimming program. * Bicycling This can be a real calorie burner and it is so easy to do. Riding outside is always enjoyable but you can also do it by good quality exercise bike.Effectiveness depends on how fast you can do. * Yoga It is most relaxing exercise for losing your weight very efficiently. You can improve your tone and flexibility; decrease your back pain with burning your calories. * Swimming It is definitely a best exercise to lose your weight especially in the summer season.You have to do laps up and down the pool for an hour and it also tones almost all of your body. * Dancing     It is an excellent work out and target you entire body. It is one of the funniest slimming exercises. You just make sure to stay active‚ try and keep going for at least an hour. * Walking This is easiest and effective exercise. Brisk walking is a great cardio workout and will also help to tone your legs‚ stomach and hips. Sprinting‚ walking across hills or walking uphill will add to the amount of calories burnt.You have to do this regularly.

Top Indian Foods that aid in Weight Loss Indian foods that can actually help you to lose weight if you use the right ingredients and select a healthy cooking method. So, make sure to include these ingredients in your daily diet and enjoy your favorite Indian cuisines without the fear of gaining weight. * Honey : this natural sweetener contains around 22 amino acids along with a host of minerals required for its metabolism and thus it is helpful in preventing obesity in a person. Having a glass of warm water mixed with 1 tbsp of honey and lime juice is a great way to start your morning. It is believed that honey’s weight loss properties are activated when it is added to hot water and lemon juice, causing a boost in your metabolism leading to weight loss. * Chillies : This in turn will cause your body to speed up the metabolism and burn the calories at a much faster rate. Various studies have revealed that by eating chillies, you can boost your metabolic rate by up to 23% for around 3 hours. Therefore, spice up your meals with hot chillies and improve your body’s capability to burn the excess fat naturally. * Buttermilk : This super nutritious drink also helps in regulating bowel moments and the general digestive track, which in turn facilitates the weight loss. Buttermilk is proved to be a great home remedy for curing complicated digestive disorders and even obesity. You can also enjoy buttermilk in a different way by making a refreshing and healthy homemade drink, in which all you have to do is to add some fresh chopped coriander & green chillies along with little salt & pepper in buttermilk. * Curry leaves : These leaves actually work as a tonic within the body, improving the digestive system including digestive enzymes & fluids that break down food more easily. This in turn automatically aids weight loss as there are no chances for fat to accumulate in the body. To overcome the problem of obesity, include at least 8-10 curry leaves in your daily diet. The best way to lose or control weight is to chew a few fully grown curry leaves every morning. * Mustard oil : Mustard oil, loaded with essential antioxidants and vitamins, can really lower your cholesterol level and improve your heart health considerably. Plus, this magical oil stimulates the digestion, circulation and even excretory system of the body. So, start cooking your meal in mustard oil from today itself.

Perfect figure Making Tips from Adivasi Women in India   Tribal people have an unbelievable knowledge of home remedies for all types of health problems including weight gain. Now, a few natural tips which tribal people follow to lose weight are given below. * Eating carrots on a regular basis can significantly help you in losing weight. Moreover, regular intake of carrot juice will make your skin smoother, more flexible, and moisturized. * Regular use of mint leaves are very much beneficial, especially for those people who are looking to lose their weight. Tribal people also recommend drinking peppermint tea on a daily basis for losing weight. * Now, take one part of this mixture every morning on an empty stomach, while the other part at night before going to bed. You can also consume this powder after mixing it with water. * Take a glass of lukewarm water, add 2 tsp of honey & 1 tsp of lemon juice in it, and have this mixture every morning on an empty stomach. * Raw cabbage juice is also considered to be a great home remedy for weight loss. According to tribal people, drinking fresh cabbage juice every morning can greatly help you reduce your body fat.

Water Diet 3 Days Some sectors say that this 3-day diet plan is confirmed to be as a curiosity program, a method of losing weight that could lead into various results. * Water Diet 3 Days : What you need to remember about a liquid diet is that only water is not enough to keep you going for a long period of time. It can be used as a part of the detoxifying diet but cannot support vital body functions on its own. * Water Diet 3 Days : Our bodies are made up of 70% water and with a liquid diet involving lots of fluids, body can get completely water replenished and fully working. * Water Diet 3 Days : Honey in water is the secret to losing weight as it prevents constipation and hence is a way of removing unwanted material from the stomach. Another good cleanser is warm water with maple syrup. * Water Diet 3 Days : Water is the most essential part of any diet. Why? Simply because it removes all the chemicals and toxins from the body by flushing them out, improves blood circulation, rehydrates the body of lost water and nutrients and helps indigestion. In short, it helps in weight loss!

Honey For Weight Loss Honey with warm water, first thing in the morning is one of the oldest ritual followed by many people around the world to reduce weight. But is this just a myth or does it have some scientific backing for its claim? Let us check out. * Is Honey Useful For Weight Loss? Honey is not a magic food which when taken regularly helps you to drastically lose weight. It has 82% sugar and 17% water content in it along with other ingredients. So it is not a miracle food which can help you shed weight. In spite of not having the power to dissolve the fat lodged in our body, honey can still be used for aiding weight loss. * Here is how Raw honey (milky in appearance) which is the unfiltered honey from the bees has enzymes present in it, making honey easily digestible. As proper digestion is the key for weight loss, raw honey can be used in place of sugar. In processed honey, where honey is filtered and heated this benefit is lost. Commercial honey is cleaner and smoother but its vitamins and minerals would have been partially destroyed due to heat. Not being regular (constipation), can leave you bloated and a few kilograms heavier. So to kick start your metabolism and also cleanse your body you can drink warm water with few drops of lemon juice and honey.

Can Yoga Promote Weight Loss Yoga helps you gain a leaner and flexible body by burning more calories with each Yoga postures. Top yoga poses for weight loss are:     * Dhanurasana – Strengthens abdominal muscles, reduces tummy fat and improves strength.     * Pavanamuktasana – Puts pressure on the abdominal muscles, which help in better blood circulation and burns the excess fat.     * Uttanapadasana – Focuses on reducing fat in the stomach, thigh, waist and hips.     * Paschimottasana – This posture is highly beneficial for women after childbirth. The forward bending posture reduces the fat from the abdomen and flexes the muscles of the leg and back.     * Suryanamaskar – Series of postures, which tones the entire body and also aids in effective weight loss.

What Kind of Food we Take in Summer Summer diet should be different from winter diet. The summer takes away all moisture from our body, therefore care should be taken to include those foods in our diets that contain lots of water. Summer foods should be essentially light to digest as our body produces enough heat during summers to digest the food. Legumes, wheat, barley are some summer foods to be included in daily diet. The best summer diet solution would be to include large variety of fruits mainly citrus fruits & vegetables & salads in diet. Onions & lemon are a boon during summer season. Some foods that have a cooling effect on body summer foods are essentially rich in water content. You may include citrus fruits like lime, orange, sweet lime, pineapple, water melon, musk melon etc. Among vegetables include the cool cucumber, tomato, onion, lettuce, cabbage etc. You require including rice, legumes, wheat & avoiding meat & poultry. You can rather opt for sea foods which are supposed to be cooler. What food items should be avoided: Some foods have a warming effect on the body whereas some have a cooling effect therefore one must see the water content of foods before consuming. All heavy, fried & fatty foods are to be avoided as they are difficult to digest. Avoid meat, poultry, nuts & seeds. Also avoid foods like garlic, clove, mustard & coffee. To prevent dehydration what should be the ideal drink and in what quantity should it be taken? It is important to keep yourself well hydrated during summers. Take plenty of fluids like fresh citrus fruit juices, lemon water, coconut water, khus sherbet, Aam panna, Thandai, ice tea, smoothie, butter milk & vegetable juices like cucumber & carrot juices.  true that caffeinated and sugary drinks are harmful during summers The sugary & caffeinated drinks are harmful during summers as they worsen the effects of dehydration. So it is advisable to stay away from them. While giving a temporary cooling to body, it weakens the teeth at their roots, at the same time; disturbing digestion. Ice water should be replaced with comparatively cold water. Water can be made tasty by adding such fragrant substances like 'khas', 'sandal', 'camphor' or 'rose'. In summer, Ice creams and cold drinks should be consumed minimum as they result in throat problems that could make the body vulnerable to some other diseases. strenuous exercise should be avoided in summers: Summer is the time when we spend much more time outdoors which by itself can be considered a moderate exercise routine. But don’t count on it, and do some physical activities which can turn into a healthy habit. When you exercise more, you need extra protein. A healthy source of protein with cooling effect on the body is beans, grains such as rice, barley, millet, tofu, soy milk, fish & plenty of fluids to maintain electrolyte balance. The ideal diet for those suffering from heat stroke Drink plenty of water, stay away from the sun, and avoid taxing activity during hot weather conditions. If you start experiencing the warning signs, shift to a cool, sheltered area and gulp something cool. Water containing electrolyte, juices and glucose should be given to the patient to maintain electrolyte balance. Besides this, give to the patient plenty of fruits & vegetables. Good protein intake like legumes, beans, tofu, low fat milk & milk products is also important. Peppermint oil mixed with water is another great remedy for heatstroke. Simple diet chart to be followed during this season . Wheat flakes with unsweetened soymilk and fruit for breakfast. Fresh lime juice or tender coconut water as mid-morning drink.

Diet in Summer Season Summer and hot season always reminds of sweat and dehydration but with some efforts and by following some simple diet tips, you can avoid these. You can enjoy summer to its fullest by taking some healthy, fresh and seasonal summer diets to stay hydrated. Are you looking for such diet tips? Here provide you with some healthy diet tips for summer which will help you a lot in enjoying summer in a healthy way. 1. Drink plenty of water because with high temperatures, body looses water and sodium in the form of sweat. Whether you are at job, in kitchen or in a car, always keep a bottle of fresh water with you, so that you can drink it when you feel dehydrated. 2. Summer is a good season to take fresh fruits and vegetables so that you can keep your diet on track. Eat a lot of fresh fruits and vegetables as they not only provide you with essential nutrients but also help in loosing weight. Actually fresh fruits and vegetables have high amount of fiber in them which makes you feel fuller for longer period of time. Fruits and vegetables are also beneficial because they control blood sugar and prevent body from absorbing fat. 3. Try to eat those fruits and vegetables in your diet which have a large amount of water like melons, water melons, oranges, onions and cucumber. Besides hydrating your body, these fruits and vegetables will also help in reducing your body temperature. 4. I strongly recommends you not to take junk and fast food during summer time. These fried foods make you feel lethargic and have a heated thermal effect on your body. 5. Avoid taking carbonated, alcoholic and caffeinated drinks in summer. The reason is quite clear. Actually, these drinks and beverages contain preservatives which cause a lot of water loss through urination. 6. Mostly we drink chilled drinks during summer season but it should be avoided because chilled liquids tighten blood vessels and as a result these constricted and tightened blood vessels reduce body heat loss and have harmful effects on your body. 7. Winter fruits and vegetables like spinach, beetroot, grapefruit, garlic and pineapple should not be taken because these fruits and vegetables produce heat in your body. 8. Avoid spicy, salty and hot foods. Don’t take hot dogs and burgers. Instead of these, try to eat grilled chicken and green vegetables. 9. Drink fresh fruit juice to restore nutrients which you loose in form of sweat. 10. Most of the people like to have salads but don’t watch whether they are healthy or not. I mean that people often start taking all kinds of salads including those having lots of cream and mayonnaise. Such salads are not good in summer time so you should take healthy pasta salads containing olive oil and fresh vegetables.

Importance of Eating Your Breakfast A healthy breakfast should have appropriate amounts of carbohydrates, proteins, vitamins and minerals, and some healthy fat too. Pick out at least one food from each of these categories and you’ll never go wrong with your breakfast. If you skip this meal, hunger pangs make you feels starved by noon, causing you to overeat at lunch, which in turn makes you sluggish, and pile on the calories. A healthy breakfast improves concentration, provides energy, boosts your activity levels and helps in lowering cholesterol. If you are out of time and effort, you may try these quick breakfast options: * Suji idli with yoghurt * Vegetable sandwich with boiled eggs * Cheese toast with fruits * Oatmeal with fruit and curd smoothie * Cereal sprinkled with dry fruits, and a glass of orange juice. * Toast with scrambled eggs and a fruit * Crackers or toast with peanut butter * Patties made from boiled beans and vegetables, and dry fruit milkshake. * Dosa are idli All South-Indian items are high in proteins and fiber. * Protein: Go for poultry, fish, peanut butter, eggs, poha, aiming for at least 5 grams protein content. An egg contains 6g of protein and 72 calories, and has been recommended by the Journal of American College of Nutrition as ideal food which makes one feel satisfied for long. * Calcium: Include milk, cheese, paneer, curds, and fortified orange juice. * Vitamins and minerals: Have fruits and vegetables. Fruits eaten raw are better than juices which take away the fiber content. * Grains: Can be had as cereals, toast (brown bread), muffins, pancakes, muesli, oats, porridge, crackers, etc. A Harvard study shows that people who eat cereals for breakfast lose weight more consistently than those who don’t. Your ideal cereal should have at least 5 grams of fiber.