These Common Grocery-Store Staples Will Help You Reach Your Weight-Loss Goals

Chia seeds are rich in omega-3 fatty acids, protein, and fiber, which means they will keep you fuller for longer. Studies have found that chia seeds may help you lose weight due to these properties, as most people eat fewer calories during a meal after consuming them. Remember to add them to a liquid such as yogurt, almond milk, or a smoothie to allow them to plump up to help improve absorption of their many nutrients.

Making homemade salsa is a lot easier than you might think. Using salsa as a condiment is a great alternative to processed condiments and dressings that can contain preservatives, chemicals, and additives that will not help your waistline. Studies have shown that those who eat more whole foods and vegetables than processed foods were able to lose weight without tracking calories or utilizing portion-control methods. The great thing about salsa is you can use a recipe that's chock-full of fresh ingredients. If you don't have time to make your own, look for a store-bought version made without sugar and with ingredients you'd keep in your own kitchen.

Fruits and veggies are at the top of the list for a plethora of reasons. Not only do fruits and vegetables keep your hunger at bay, but they pack a powerhouse of fiber, nutrients, vitamins, and minerals. While not all fruits and veggies will give you the same exact nutritional profile, each one can help contribute to a healthy lifestyle. Additionally, rotating fruits and veggies seasonally allows you to get the most out of your meals, so don't be afraid to switch it up and try something new to reap the most benefits. Ensuring that half your plate is made up of fruits and vegetables will not only add a significant nutritional punch to your meals, but it will also aid in lessening the number of calories you're consuming.

Be sure to keep a rotation of foods such as berries, citrus fruits, bananas, leafy greens, cruciferous vegetables, potatoes, sweet potatoes, and healthy fats like avocado on hand for all of your meals to help you lose weight.

If you're a meat eater or pescatarian, lean cuts of meat and poultry such as bison, beef, and chicken and fish such as salmon contain omega-3s and protein. Not only are they great if you're working out since they can help you build muscle, but they also help keep you feeling full. When buying meat and poultry, opt for organic, grass-fed sources, and when buying fish, try to find wild varieties.

Beans and lentils are filling and packed with protein. They're a low-calorie addition to meals that are also loaded with fiber and can boost your metabolism, which can help you lose weight. Unlike other protein sources such as red meat, beans and lentils do not contain saturated fat, making them a heart-healthy alternative. There are tons of different kinds of beans such as black-eyed peas, garbanzo, black, pinto, navy, and more and various lentils such as red, yellow, green, and brown, so allow a little variety into your life and try different kinds until you find your favorites.

Nuts and seeds are excellent sources of healthy fats, fiber, vitamins, and minerals. Keeping a variety of nuts and seeds in your home ensures that you can turn to them for a healthy snack to keep you fuller for longer. Try buying organic, raw nuts as often as possible, and opt for unsalted varieties that do not contain added oils to ensure that they'll help with weight loss.

Although debated due to its carbohydrate content, quinoa is a great source of healthy carbs and whole grains. Quinoa's high fiber and protein content will help keep you satiated for longer, thereby lessening hunger cravings after meals.