Are you still struggling to lose weight, despite putting in hours at the gym or on the treadmill? Perhaps that’s because you haven’t been eating right. You can reboot your weight loss efforts with the 9 foods listed here – that are guaranteed to help you lose weight. There is in fact a plenty of research that proves the effectiveness of these foods for weight loss. So, let’s get started with them, right away!

Salmon

Salmon is an excellent source of omega-3 fatty acids that are essential for lower blood pressure and better heart health. Omega-3s boosts metabolism, helps you recover faster after an intense physical activity or exercise and is an excellent nutrition for the brain. Salmon has a very high protein content as well, which makes it a such a great choice as a weight loss food.

Oatmeal

Breakfast is the most important meal of the day and the best way to enjoy your breakfast and lose weight at the same time is to have oatmeal. According to several studies, having oatmeal for breakfast rather than cereal makes you feel fuller and satisfied for a lot longer because of oatmeal’s high fiber content.

Soup

Starting your dinner with soup, either chicken soup or vegetable soup suppresses the hunger pangs and ensures that you don’t overeat later. Plus, it adds little in terms of calories and is a perfect weight loss food.

Lean Meats

Meat is one of the best sources of protein and is essential for building muscles, losing weight, reducing your waistline and a general improvement in health. You should have the leanest cuts of meat at lunch or dinner for maximum effect. Avoid processed meat or fatty cuts.

 Salad

This is really a no-brainer – you should have salad as a snack every time you feel hungry and need something to satisfy the hunger pangs. Salad is a low calorie snack that keeps you full, satiates you instantly and helps with weight loss. Plus, salads are incredibly tasty, especially when you add low-fat cheese to them.

Eggs and Sausage

Having a protein rich breakfast such as eggs and a beef sausage patty ensures that you stay full for the rest of the day. A typical eggs and sausage breakfast gives you 35 grams of protein – which is simply amazing. You need protein to build muscle and lose weight – so have more protein-rich foods and less fatty or sugary foods.

Nuts

Nuts such as almond and walnuts make for the best possible snacks on the run. A study found that having an ounce of nuts a day boosts the body’s production of serotonin, a feel-good hormone, which suppresses the appetite. The most popular nuts for weight loss are almonds, Brazil nuts, walnuts, pistachios, almond, peanut butter and cashews. High serotonin levels also fight stress.

Apples

We don’t have to remind you of the tired cliché, an apple a day keeps the doctor away. But apple is an excellent weight loss food as it blunts appetite and is rich in fiber content. When you have an apple, it sends signals to the brain that you have had enough to eat and suppresses hunger pangs.

Yogurt

Yogurt is great for fat loss, and both Greek yogurt and traditional yogurt are equally good. A Harvard study that tracked over 120,000 people over the years found that yogurt was closely linked to weight loss, more than any other food. Yogurt should be a part of every weight loss diet and great for bodybuilding too, as it is packed with protein.