Weight loss is often associated with hunger; however, with an appropriate weight loss plan for your needs, you won't feel hungry at all. When you are trying to lose weight, it is important to focus on losing weight the healthy way and not the fast way. On average, you should aim to try to lose 1 to 2 pounds per week. Losing weight too fast reduces the likelihood that you will keep the weight off long-term.
Choose Appropriate Foods
Step 1
Fill up on fibrous foods and foods that contain a lot of water. Foods with a lot of fiber will keep you full longer, while foods that contain a lot of water will help you to feel full faster. Fruits and vegetables are good options to help you feel full faster and stay full longer. Apples, spinach, carrots, strawberries, blueberries, broccoli and squash are good options that are usually available. Opt for fresh or fresh-frozen foods instead of canned. If you purchase canned fruits and vegetables, be sure to forgo the ones with added salt or sugar.
Step 2
Choose lean proteins. Fish, white meat chicken and lean cuts of beef are ideal for weight loss. When preparing these foods, choose marinades and seasonings that don't contain much, if any, salt, sugar or fat. Soups that are broth-based are also good options; however, cream-based soups should be avoided.
Step 3
Eat whole grains. Whole wheat cereal, bread and pasta are better for a healthy eating plan than refined items.
Step 4
Pick low-fat dairy. Choosing full fat dairy products will keep the pounds on you; however, low-fat products may help you to shed pounds. Reduced fat cheese and low fat yogurt are good options. One percent, 2 percent and skim milk are also good choices.
Step 5
Limit, but don't eliminate fat. Your body needs a small amount of fat to function properly. Choose healthy fats, such as olives, avocados or sunflower oils. Mayonnaise and salad dressings are also good choices, as long as they don't contain any trans fat.
Plan Carefully
Step 1
Plan to eat small meals throughout the day. When you plan your meals, eat the larger meals in the morning and the smaller meals in the evening. Planning to eat six small meals a day is preferable to eating three large meals. By eating more often, you won't be hungry like you would if you eat less often.
Step 2
Eat slowly. Take each bite and focus on chewing it slowly. It can take as long as 20 minutes for you to feel full. Additionally, don't do other activities, such as watching television, while eating.
Step 3
Stay hydrated. Drink plenty of water; however, stay away from carbonated drinks, as these have empty calories that will keep the pounds on you.
Step 4
Exercise at least four times per week. Aim for a total of 30 minutes to 1 hour per day. Staying active will help you to shed the pounds faster. Walking, swimming and yoga are all good options.
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