6 Ways an Air Fryer Can Help You Lose Weight (and Be Healthier)

Air fryers are one of the hottest kitchen gadgets on the market today. You don’t have to be a scientist to figure out why. Instead of oil, air fryers circulate air that’s heated to high temperatures to create a crispy outside layer on your favorite foods. We’re talking about delicious and healthy dinner recipes and snack ideas like air fryer tortilla chips, air fryer chicken legs and even air fryer cauliflower tots. Air fryers are a blessing to dieters and anyone looking for help with weight loss. They give you the freedom to enjoy your favorite fried foods without all the guilt, loads of calories and, of course, fat.

Did we get your attention yet? Air fryers have the ability to make our favorite foods even more delicious without destroying our healthy diet plans. They eliminate unnecessary grease that packs unhealthy calories into your recipes. So, why not whip up your go-to “fried” recipe without, well, frying it?! It’s possible thanks to this handy kitchen tool and we’re here to give you all of the insight on how air fryers can really help weight loss.

Healthier Fried Chicken & 13 Other Amazing Air Fryer Recipes

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Check out six ways an air fryer can help your weight loss:

1. You’ll use less fat.

You just don’t need it! The heated air gives you all the pleasures of fried food—crispy outside, juicy inside—with no or little oil. A 2015 study, published in the Journal of Food Science, found that potatoes prepared in an air fryer had the same crispy texture and similar internal moistness as those cooked in oil. However, there was “substantially less” fat content. That’s right—we are talking about fries here, people! You can enjoy crispy fries in all of their golden glory while on a weight loss diet. Are we dreaming?!

2. You’ll eat fewer calories.

People who use air fryers can cut 70 to 80% of their calories, according to the Cleveland Clinic. This statistic alone is enough to have us hooked on the new trendy tool. The number of delicious air fryer recipes are endless for every meal—think crispy bacon and potatoes for breakfast, chicken fingers and fries for lunch and air fried Mexican pizza for dinner. Are you hooked yet?

3. There’s less temptation to snack while your meal cooks.

The reason? Air frying typically takes less time (about 20% less) than conventional ovens, says CNET. This means that you won’t be spending as much time hungry while you wait for your meal to be ready. This kitchen appliance is also the perfect investment for those on-the-go schedules where cooking healthy sometimes seems impossible due to time constraints and lack of energy. Say hello to your new best friend in the kitchen!

14 More Air Fryer Recipes for Fried Food Lovers

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4. Breading is a thing of the past.

When you deep fry something like breaded chicken, the oil tends to nestle right into the porous surface. Order a breaded chicken breast at a popular fried chicken franchise and it clocks in at around 360 calories. However, that same chicken breast is only 160 calories when you remove the breading, according to FastFoodNutrition.org. Air frying gives you a similar crispy outer texture without all that breading and fat—which is exactly why this kitchen tool is a weight loss diet win.

5. Air frying cuts down on cancer-causing chemicals.

Acrylamide, which has been shown in studies to cause cancer in animals when consumed at high doses, is produced mostly in plant-based foods cooked at high temperatures (think French fries), says the United States Food and Drug Administration (FDA). Air frying reduces the formation of this potentially deadly chemical by as much as 90%, according to a 2015 study, published in the Journal of Food Science.

6. It could make you a veggie lover.

Like roasting, air frying can bring out the sweetness of any vegetable, says VeryWellFit.com. This might get you to try—and even love—the less-than-likeable veggies such as Brussels sprouts and broccoli. These can often become bitter when cooked conventionally. Imagine the diet benefits when your favorite snack is a plate of air fried vegetables. Don’t laugh—it can happen!

6 Reasons Air Fryers Are a Dieter’s Dream

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To help you fall even more in love with the concept of air frying your food for a weight loss win, we’ve rounded up a list of a few of our very own air fryer recipes that we absolutely adore.

Get inspired by these five healthier recipes that are air-fried to perfection:

1. Air Fryer Mini Baked Potatoes >

This simple recipe is so delicious, you’ll want to make it over and over again. Counting as one SmartCarb and two Extras on your Nutrisystem meal plan, you can enjoy these Air Fryer Mini Baked Potatoes as a snack or addition to any delicious meal. Get the recipe here! >

2. Air Fryer Honey Mustard Chicken Bites >

Who doesn’t love crispy, golden fried chicken? We know we sure do! This lightened up Honey Mustard Chicken Bites recipe is a must-try for your weight loss menu. Get the recipe here! >

3. Air Fried Eggplant Parm Poppers >

A bite-sized “fried” snack that won’t pack on the calories? Count us in! Whip up these poppable Eggplant Parm bites for a delicious and crunchy “fried” snack or side dish. Get the recipe here! >

10 Kitchen Hacks for a Weight Loss Win

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4. Air Fried Mozzarella Sticks >

Let’s face it—these are usually a go-to pick from the appetizer menu at your favorite restaurant. However, these cheesy sticks are typically loaded with calories and breading that can derail your healthy diet. Not these Mozz sticks, though! These Air Fried Mozzarella Sticks are filled with melty cheese and coated with a golden crunch. You CAN enjoy your mozzarella sticks and lose weight, too. Get the recipe here! >

5. Air Fryer Mexican Pizza >

Fried food and cheesy pizza—the duo that no dieter wants to hear about (except when The Leaf Weight Loss Blog provides you with healthier versions of your favorite foods!). This Mexican Pizza bring the crispiness of fried food and pairs it with the cheesiness of delicious pizza. What more could you ask for on your weight loss journey? Get the recipe here! >

Want to lose weight enjoying healthier versions of your favorite meals and snacks? Get started with Nutrisystem today! >

The post 6 Ways an Air Fryer Can Help You Lose Weight (and Be Healthier) appeared first on The Leaf.

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A change in fat distribution after 100lb weight loss or loose skin? (pictures included)

Hi all,

A quick summary of my journey before I explain my current issue.

I'm female, 5'4 and 27 years old. Up until the age of 20 I weighed between 130-140lbs. I had a flat stomach as I carried the majority of my weight in my thighs and hips. I never did any type of exercise apart from light walking throughout the day.

I gained 110lbs over the next 5 years. It wasn't until I reached around 170 that my belly started to become visibly big/fat. The first 30lbs went all to my thighs/love handles. My highest weight was 250lbs. The jump from 140 to 190 was fast then I maintained for 2 years, then the jump from 190 to 220 was fast, again I maintained for a year or so and then I jumped from 220 to 250 really quickly (4-5 months). I stayed at 250 for 2 weeks before I started to lose weight.

I started my weight loss journey just 3 days before my 26th birthday and from then I have lost exactly 100lbs. It has taken me 17 months and I currently weigh 150lbs. I am 5lbs overweight but considering I started out as 105lbs overweight, I am delighted with my progress. I achieved it through CICO - a low calorie diet and I workout every single day. I have exercised from day 1 of my journey, it's been mainly cardio and some strength training (I am very inconsistent with lifting to be completely honest).

However, I am very surprised at how different my body is compared to the last time I was this weight. my thighs are much smaller but I am carrying a lot more fat in my belly. I am wearing the same clothing size but my body looks so different.

I thought I got lucky and had no loose skin but I am starting to think maybe I do on my stomach. To the eye it may look 'loose' but to touch, it feels full? I can grab a handful and it feels like its 'filled' - if that makes sense? I had included pictures in the link below.

Full stomach: https://imgur.com/a/mj8paOH

Close up of 'line' and texture on stomach: https://imgur.com/a/pNXpHoW

I am still 20lbs away from my goal and I still have fat to lose but I guess what I want to know is that can your fat distribution completely change after weight loss? or in my case, does this look like an issue of loose skin?

I know the only way to target belly fat is to continue on with my calorie deficit as you can't spot reduce but does anyone have any additional tips to perhaps make that area look a little better?

Edit: the skin actually sometimes feels like there are marbles under it! parts of my lower belly feel full and others feel lumpy... it's strange!

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[Monthly Update] Down 13kg (28.66lbs) - 22.9kg(50lbs) to go

Hi Guys

So it's me again from Original post and it's time for my fourth month update

Let's start with the facts

Weight

Dec 145.9 (Start)

Jan 142.8 (-3.1kg)

Feb 139.6 (-3.2kg from previous weight) and (-6.3 from start)

March 138 (-1.6kg from previous weight) and (-7.9 from start)

April 135.8 (2.2kg from previous weight) and (10.1 from start)

May 132.9 (2.9 from previous weight) and (13.0 from start)

CGW - 110kg (22.9 kg to go)

Gym (Changed the format a little after some advice)

I've been doing the following;

Cardio (Cycling, elliptical and treadmill)

Upper body (Ab press machine, lat pull downs, dumbbell curl, lateral raises and overhead press)

Lower body (Goblet squats, leg press, leg curl, calf raises)

I have been trying a few home routines as our country is in lockdown now, can't seem to keep this up as well as going to the gym routine I had established and I am missing my gym.

Positives

1. So in the last 5 months I've been sleeping better and clothes already fit better (some newer clothes are now a little too lose and older clothes are starting to fit me again.) which has been awesome. I've been getting compliments on the weight loss as its starting to become noticeable. I put on a 2XL tshirt and it fits like normal (Got emotional about that)
2. Really feel better emotionally.

Will update with the next donation

Negatives

Lockdown has my gym routine completely ruined, fortunately i'm not overeating and I am sticking to my calorie limit/budget

Plans

Currently there are two major events happening in relation to my health, gym and diet.

Lockdown has me working from home and without access to my gym. It's the month of Ramadaan and I am fasting from Sunrise to sunset.

Gym 6 times a week (Been achieving 5 times a week) once we're back to normal

Going to be focusing on achieving a calorie deficit each day using the cronometer app

Thank you to everyone for their support on my original post and for sharing your stories,

Any workout techniques and advice in general are appreciated

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Lost no weight even in a deficit

Hi everyone, I just wanted to talk about a problem that has been really frustrating and demotivating me on my weight loss journey. I’ve been eating about 1200-1500 calories a day with a few cheat days(2000~ calories)here and there but I’ve actually gained about 0.5 pounds from almost a month ago.

I(5’5, 13 years old, Female)started at 169lbs in February of this year and dropped about 37lbs since then. I didn’t restrict my calories when I first started but still lost about 3lbs/week, but after I reached 150lbs I began to heavily restrict to about 600-700 calories a day for a month, and I managed to lose 15 more pounds. Once I got below 140 pounds, my weight loss slowed at probably -1.5lbs/week in a 1200 calorie deficit, and ever since April 10th my weight has fluctuated but mostly stayed within the range of 132-136lbs. Two weeks ago I started eating around 1300-1600 calories a day because I started to focus on health more, but this week I’ve only had one day that was above 1300 calories(1307 according to FatSecret) and the rest of my days were 480, 970 and 600. I measured myself this morning and weighed 132.5lbs and felt extremely unmotivated and binged some 600 calories or so. Are there any factors that could’ve affected my scale weight? (I stayed up all night, drank some diet cola 5 hours before I weighed, very irregular menstrual cycle but the last time it happened was on March 28th-April 5th, not a lot of sodium intake recently)

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I need help with maintenance

Today, after starting my weight loss journey back in August of last year I decided to just maintain the weight I’m at. I started at 150 and now I’m at 101. People around me are starting to say I’m too skinny and although I don’t really see it I’m scared I might be developing some disordered eating. I don’t really demonize food but I feel like I’m somewhat scared of calories and I’m hyper aware of what I put into my body. Anyways after eating in a deficit for so long I’m kinda wondering if any of you have some tips on what to do or maybe expect. I’m going to try and stick to the same foods I’ve been eating but just adjusting my portions and stuff. Anyways, I just don’t know anyone to talk to about this so any advice is good!

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Body Dysmorphia is a REAL thing

Hello redditors of r/loseit. You might not read this, or care, but I guess yelling this out into the void is the therapy I need right now.

TD;LR: this just outlines some of the struggles I’ve had with body dysmorphia, a little bit of my story, my journey, and what I feel like on the inside. It’s cathartic, really...

“I look back on my body from a few years ago and I’d kill to look like that again. But I never ever remember feeling good in my body at the time and thought I was too big”

This is a quote from some twitter post that really stuck out to me and rung true.

I have always struggled with my body image. The scale has never matched how I look. I could be 180 pounds and look skinny. I tell friends and family my weight now and it’s always a surprise because “I would have NEVER guessed you weigh that much. You must hide it really well. They say muscles are heavier than fat so maybe you just have a lot of muscle!” Yeah, right haha.

I have vivid memories of my father telling me at 12 years old that if I continued eating how I was eating that I would be a blimp, and that I was close to already being there. He told me that men don’t find fat girls attractive. I was at a healthy weight at 12 years old and any ‘unhealthy’ eating habits I did had I learned from my parents. My mother would constantly have something to say about my body and my weight, specifically my breasts (???). She would tell me when I’m older I should think about getting a tummy tuck and a breast lift and that then I would be beautiful and skinny.

I suffered with binge eating all my adolescence, and not stopping when I was full. Eating full platters just because I loved the taste, not because I was hungry. Bored snacking. Yadda yadda.

At my high school graduation, I was 215 pounds and a size 14/15. At 18 years old, the day after I graduated high school I moved across the country without my parents and lost a bunch of weight. I was working at a restaurant, smoking a bunch of weed, and drinking protein shakes when I wasn’t having my usual Red Robin burger (where I worked) or Chick fil A. My weight loss wasn’t intentional. How I managed to lose as much weight as I did? I have no clue. I was probably about a size 10. Had no idea how much I weighed because I didn’t own a scale. I looked good and I felt good, but still when I looked in the mirror all I could see and focus on was my rolls on my stomach, my flabby arms and my breasts which ‘hung’ too low for an 18 year old.

When I moved back home a year later, I switched to a few different birth controls (long story) which caused my hormones to completely go whacky, and combined with insecurity and the holidays, I managed to gain over 35 pounds. Along with the weight came my mother’s incessant and unnecessary comments about how much weight I’ve gained and to “just do what you were doing when you lived in [state across the country]!”

I tried to lose the weight. I was active. I ate right. I went to doctors who prescribed me medication after medication to ‘cease my appetite’ and help me to lose the weight but I only lost about 8 pounds. Had to sit through my old, white, male doctor telling me how I’ll ‘get the attention of all the boys when I’m finally skinny’, or how my weight loss was all in my head, and about how nutritionists were all crackpots. When I asked to see an endocrinologist because I feared my weight gain was hormone based (from the birth control fiasco), I was basically laughed at and was told that “specialists don’t see people just because they’re fat.”

It caused me to spiral into a mindset of complacency about my body and my weight. Why should I care about what I look like or how much I weigh if what I try to lose weight is useless. So I stopped trying. Stayed away from mirrors and scales. I ate what I wanted and didn’t care.

I am now 21 years old, 5’ 9”, and last time I weighed myself (about 4 weeks ago) I weighed in at 225 lbs, my all time highest high weight. I can feel the rolls on my back touching my hips. I feel my arms close to ballooning out of my shirts.

I look in the mirror, and I feel like I’m being lied to. Sometimes I see myself and I’m skinny, cute, and stylish. My jaw line is prominent, and my ‘fat’ is really my curves. Other times all I see is double chin city, my back rolls that somehow multiplied to 3, my mismatched boobs that hang weird, and all I can think about is how my dad was right, I’m a blimp.

I look back at pictures of how my body looked after I moved away. How skinny I was, and how good I looked. But I remember how I felt, and my mindset was terrible. The body I had did not match the way I thought my body looked. The body I had is what my goal is now.

But I’m working on that. I’ve changed my mindset through meditation and affirmations. The body I had is the body I have. When I look in the mirror, I focus on the things I love about myself, and think about the things I am working on. What my goals are. I still don’t own a scale, I get too obsessed. Instead I like to focus on how my clothes fit, and how I feel. I started intermittent fasting, drinking protein shakes, intuitive eating, yoga, mindfulness, and walking my dogs.

I would really like to not feel my back fat rubbing my hip fat. One day. It is a long, long journey. One day I will look in the mirror and the girl looking back will be the one I feel like on the inside.

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Rant: Back to losing it (again)

Hi all,

I’m 28F 5’4 SW 147 CW 142.4 GW 132 and not new here. I lost 10 pounds last year (hit 133) over 4 months thanks to browsing this subredddit and 1200isplenty. It was so challenging but CICO mostly worked! Back then I was living in USA, cooking my own meals and switched to healthy options. I thought I’d nailed it for the most part.

2020 came and I moved to a new city (without my significant other) and a new job and started stress eating (no excuses but French fries 🍟 helped me cope) I ended up gaining back 7-8 pounds and then COVID happened. I came back home to be with my husband and quarantined at home for 2 weeks = more eating and confined to a room. I gained almost all the weight I lost back and I am now back to CICO and weight loss. Hoping to hit 135 and maintain there. Feels much harder this time, as my meals are cooked by my mother in law/grandma and it’s hard to gauge calories. I’ve cut out fried snacks for most part and gone to eating very less per meal as I wasn’t losing on eating my usual portions and now finally the pounds are falling. I’m also working out everyday but I miss my low calorie tortilla instead of home made bread and cauli rice instead of real rice. They helped me volume eat and actually helped me stay full. Currently my portion sizes are quite sad! Anyway end of rant. The scale is finally moving in the right direction so I’m gonna keep it at.

Wish me luck as I do this yet again!!

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