The biggest issue for most people wanting healthy weight loss is how to lose weight without feeling hungry.
Many people have experienced a constant feeling of hunger when on a diet and weight loss seems secondary to stopping that feeling of deprivation and starvation.
Consequently many of us “fall off” our weight control programs and go back to eating the way we used to.
It just doesn’t seem worth it.
But consuming fewer calories does not have to mean feeling hungry all the time.
There is help!
By making the right food choices, you can drop those excess pounds while still feeling full and satisfied.
Here are some tips on how to feel full after a meal and still enjoy natural weight loss:
Increase your Intake of Protein
In the British Journal of Nutrition a new study shows that when people start their day with a serving of healthy protein, they tend to feel more full and satisfied throughout the rest of the day. Not only did the amount and quality of protein make a difference in this study, the fact that it was consumed at breakfast seemed to be important in promoting satiety (the feeling of fullness).
This suggests that starting the day with eggs, lean bacon (for example turkey or chicken bacon), cottage cheese, peanut butter other high protein foods may be the key to avoiding those mid-morning high carb binges that can wreck havoc with even the best weight loss intentions. When it comes to feeling full, starting the day with a good breakfast and consuming protein in the morning appear to be key to avoid feeling hungry and deprived.
Eat More High Volume Foods
High volume foods are those that have a high concentration of water and fiber, while still retaining nutritional value. Some good examples of high volume foods are fruits, vegetables, and whole grain foods such as oatmeal and wheat bran.
Because of their high fiber and water content, high volume foods promote a sensation of feeling full (that satiety word again) without adding additional calories. As a bonus, these foods are also high in nutritional content, which means you will get the vitamins, minerals, and heart-healthy antioxidants you need, even though you have cut back on your calorie intake.
Tip: Try eating a large plate of salad with a light dressing before your meal and you’ll feel satisfied with less food when the main entrée arrives.
Eat Smart Snacks
Snacking has earned a bad reputation, but that is because it has been associated with over indulging in high calorie, low nutritional value foods. The truth is that eating two healthy snacks throughout the day can help to keep your total calorie intake down by preventing bingeing and overeating at mealtime.
The key is to choose your snacks wisely and to limit how much of them you eat. With the availability of pre-portioned, one-hundred calorie snack packs that you can drop into your purse or take to work, it is easy to maintain portion control for healthy weight loss. As long as you limit yourself to one package you won’t over indulge by mindlessly eating more than you intended.
Here’s a Great How to Lose Weight Tip!
Make your own hundred calorie snack packs by weighing your snack and placing hundred calorie portions into resealable plastic bags. Select whole grain foods such as popcorn (non buttered of course) or low sugar, whole grain cereal for your snack packs rather. Nuts, such as almonds, walnuts and pecans also make healthy, satisfying snack choices. Don’t forget the traditional carrots and celery, maybe with a small container of low fat dip.
Chew Peppermint Flavored Gum
Here is another great “how to lose weight” tip –
A quick way to curb your tendency to eat more than you should at a meal is to pop a piece of peppermint gum into your mouth a short while before you eat. The cool, clean taste will reduce your desire to eat and leave you feeling full and satisfied.
Also, carry a pack of sugarless peppermint gum with you when you go to restaurants. Pop a piece of gum in your mouth after your meal to avoid ordering that high calorie dessert.
Natural weight loss doesn’t meant feeling hungry and deprived. You can feel full when trying to reduce calorie intake and it doesn’t have to be a challenge. With these simple suggestions about how to lose weight you will feel more satisfied with less calories and be on your way to your weight loss goal.
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