Thread: Let's share weight loss recipes

NOT a recipe but somethings (15) that will help with weight loss:

15 Easy Ways to Burn More Fat

1. Don't Diet
The way to burn more fat isn't about eating less; it's about eating more—more nutrient-dense food, to crowd out the empty calories and keep you full all day. That's important, because restricting food will kill your metabolism. It sends a signal to your body that says, "I'm starving here!" And your body responds by slowing your metabolic rate to hold on to existing energy stores.
What's worse, if the food shortage (meaning, your crash diet) continues, you'll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism slows further, and fat goes on to claim even more territory.
2. Go to Bed Earlier
A study looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less and was under more stress had more visceral fat.
3. Eat More Protein
Your body needs protein to maintain lean muscle. In a 2006 article, researchers argued that the current recommended daily intake for protein, 0.36 grams per pound of body weight, is woefully inadequate for anyone doing resistance training and recommend that women get between 0.54 and 1 gram per pound of body weight. (If you want to lose weight, use your goal body weight as your guide.)
Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Plus, research shows that protein can up postmeal calorie burn by as much as 35 percent.
4. Go Organic When You Can
Researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater-than-normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds.
Of course, it's not always easy to find—or afford—organic produce. But in general, conventionally grown items that you peel—avocado, grapefruit, bananas—are fine. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, sweet bell peppers, spinach, kale and collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides.
5. Get Up, Stand Up
Whether you sit or stand at work may play as big a role in your waistline as your fitness routine. Researchers discovered that inactivity (4 hours or more) causes a near shut-down of an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat-burning, break up long periods of downtime by standing up—for example, while talking on the phone.
6. Drink Cold Water
Researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year, with essentially zero additional effort. The increase may come from the work it takes to heat the water to body temperature.
7. Eat the Heat
It turns out that capsaicin, the compound that gives chile peppers their heat, can also fire up your metabolism. Eating about 1 tablespoon of chopped peppers (red or green) boosts your sympathetic nervous system (responsible for your fight-or-flight response), according to a study published, The result: a temporary metabolism spike of about 23 percent. Stock up on chile peppers to add to salsas, and keep a jar of red-pepper flakes on hand for topping pizzas, pastas, and stir-fries.
8. Rev Up in the Morning
Eating breakfast jump-starts your metabolism so it's no accident that those who skip this meal are 4 1⁄2 times as likely to be obese. The heartier your first meal is, the better. In one study published, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over 4 years. While those who got zero to 11 percent gained nearly 3 pounds.
9. Drink Coffee or Tea
Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism by 5 to 8 percent—burning about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12 percent. Researchers believe antioxidants called catechins in tea provide the boost.
10. Fight Fat with Fiber
Research shows that some fiber can fire up your fat burn by as much as 30 percent. Studies find that those who eat the most fiber gain the least weight over time. Aim for about 25 grams a day—the amount in about three servings each of fruits and vegetables.
11. Eat Iron-Rich Foods
Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.
12. Get More Vitamin D
Vitamin D is essential for preserving muscle tissue. Get 75 percent of your recommended daily intake (600 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, fortified milk and cereal, and eggs
13. Drink Milk
There's some evidence that calcium deficiency, which is common in many women, may slow metabolism. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.
14. Eat Watermelon
The amino acid arginine, abundant in watermelon, might promote weight loss. In a laboratory study, adding this amino acid to the diet of obese mice enhanced the oxidation of fat and glucose. Snack on watermelon and other arginine sources, such as seafood, nuts, and seeds, year-round.
15. Stay Hydrated
All of your body's chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2 percent fewer calories, according to researchers at the University of Utah. Drink at least eight to twelve 8-ounce glasses a day.

I love this thread and hope more people contribute. Great advice from CW and Seeker! I've lost 2 lbs (Maybe more, gonna weigh today!) just from maintaining an adequate amt of fiber and protein in my daily diet. I also started counting calories, but NOT to deprive myself, just to be in "tuned" with what I'm feeding myself. For example, I used to stop now and then and a chicken finger meal (4 chicken strips, bread, and fries) and had no idea I was eating over 800 calories in one small meal. Or the other evening I was on a date and got a half (6 inch) turkey grinder which is bread, turkey, cheese, tomatoes and lettucs = 850 calories! Even if I eat very healthy for the rest of the day I'm still going to go way over what I truly need in order to maintain a healthy weight. I'm so much more conscious now of what I'm eating and when I do eat out, I do my homework beforehand to know my healthy options!

-Try Quinoa!! I enjoy it with sugar snap peas saute'd in garlic and evoo. High protein, high fiber, a wonderful grain! It's also great in the summer time with fresh squash, zuchini, etc.

-By tracking your daily food, you don't have to be an obsessive calorie counter. More importantly, you can track your daily fiber and protein intake (I use Lose It website) to see that you are getting what you need. At the end of a week you can see where you fall short. In my case, I was falling short in fiber so I added the psyllium husks to my daily diet. I was also falling short in protein so I've added a protein shake (whey, skim milk, PB2) to my daily diet, especially on workout days.

-Snacks!! I LOVE snacks. I eat three meals a day, and two snacks. I feel like I'm treating myself by "snacking" while also taking away that intense feeling of hunger that results in overindulgence.

-Bored with water? Add a little mint. You can buy peppermint oil in the seasoning section of most groceries, or add mint leaf for a little kick. I really enjoy the cold water with the light minty flavor.

- Will post recipes as I think of them. I cook most everything from scratch so I have to gather my thoughts.

Absolutely! Substitute your rice with Quinoa. It is higher in protein than carbs.

It also helps if you drink green tea (the organic kind).

Wasn't sure whether to post this here or in the Recipes forum but here goes:

Pumpkin Waffles:
Servings: Makes 6–8
Ingredients

* 1/2 cup all-purpose flour
* 1/2 cup whole wheat flour
* 1/2 cup wheat germ
* 1 Tbsp. baking powder
* 1 tsp. coarse salt
* 1/4 tsp. freshly grated nutmeg
* 1/4 tsp. ground cinnamon
* 1/4 tsp. ground ginger
* 5 Tbsp. brown sugar
* 3/4 cup pumpkin puree
* 5 Tbsp. (1/2 stick plus 1 Tbsp.) unsalted butter , melted
* 2 eggs
* 1 tsp. vanilla extract
* 1 cup milk

* Plain Greek-style yogurt
* Maple syrup
* Chopped nuts and fruit

Directions
Total time: 30 minutes

Heat waffle iron. In a small bowl, mix flours, wheat germ, baking powder, salt, nutmeg, cinnamon, and ginger. Set aside.

In a medium bowl, whisk together brown sugar, pumpkin puree, butter, eggs, vanilla, and 1/2 cup milk until well combined. Stir in dry ingredients and mix to form a smooth batter. Slowly add remaining 1/2 cup milk until batter is thin enough to pour into waffle iron.

Spoon about 1/2 cup batter into iron and cook according to iron instructions.

Serve with yogurt, syrup, nuts, and fruit.

Nutritional Information
Per waffle: 288 calories, 10 grams protein, 6 grams saturated fat, 3 grams fiber. Plus 29 percent DV of vitamin A, 14 percent iron, and 27 percent calcium.

Mixed Grain Cereal with Chai Spice
Servings: Serves 4
Ingredients

* 1 cup combination of whole grains , like millet, barley, spelt, kamut, flaxseed, and steel-cut oats
* 1 Tbsp. grated fresh ginger
* 1 cinnamon stick
* Seeds from 6 cardamom pods or 1/2 tsp. ground cardamom
* 1/4 tsp. coarsely ground black pepper
* 1/4 tsp. sea salt

* Almond milk
* Chopped almonds
* Brown sugar
* Fresh or dried fruit

Directions
Active time: 25 minutes
Total time: 2 hours, 25 minutes

Note: You can make this in advance and heat up a portion in the morning. It will keep for a week in the refrigerator. Look in your grocery's bulk goods department for a wide variety of grains.

In a medium saucepan, bring 3 cups of water to a boil. Turn off heat. Add grains, ginger, cinnamon, cardamom, pepper, and salt. Cover and let stand 2 hours or overnight.

In the morning, set pan over medium heat, bring to a boil, reduce to low, and simmer until grains are tender, about 15 minutes (this will vary depending on soak time).

Discard cinnamon stick. Divide cereal among 4 bowls and serve with warmed almond milk, chopped almonds, a spoonful of brown sugar, and fruit.

Nutritional Information
Per serving: 222 calories, 9 grams protein, 1 gram saturated fat, 6 grams fiber. Plus 13 percent DV iron.

Hi Sarah here, I am new on this forum, I joined this forum to gather information about weight lose. I like to say all off you thanks to share your information with others.