Cutting back on calories to lose weight does not mean having to feel hungry or deprived all the time. There are techniques, such as drinking water and eating high fiber foods, which can aid in weight loss efforts. Even better, these techniques can be used throughout a lifetime so that healthy eating habits are maintained to keep the weight off. Before starting any new food plan, the first step is to talk with a doctor or registered dietitian, as there are some medical conditions that require low liquid or fiber diets.
Step 1
Drink eight 8 oz. glasses of water each day. Water serves several purposes, and it is calorie- and caffeine-free. Drinking water can help the body feel full so that fewer calories are eaten. Try drinking a full glass of water 15 to 30 minutes before a meal to see if it curbs hunger. When craving snacks, try a drink of water instead, then see if you are still hungry. Sometimes emotions such as boredom, stress, loneliness and others can lead to binge eating, and it is important to learn to eat only when hungry. If after about 15 minutes of drinking a glass of water, you still feel hungry, eat a healthy snack. Adding to this, according to the Cleveland Clinic, dehydration is often mistaken for hunger. Once you feel thirsty, you are already dehydrated, so try to drink throughout the day.
Step 2
Eat high fiber foods to feel full. Certain foods take longer than others to digest, which can help to keep the body feeling full and satisfied. Consuming foods that are high in fiber, but low in calories, will allow you to eat more food but still lose weight, reports MayoClinic.com. Aim for a diet rich in vegetables, fruits and whole grains that also contains a lot of nutritional value. Low-fat or fat-free dairy products may not contain as much fiber, but they can also help to create feelings of fullness. Make the largest part of breakfast, lunch and dinner consist of fruits and vegetables and go easy on the carbs, fats and proteins.
Step 3
Aim to get 20 to 35 grams of fiber per day to control blood sugar levels. Foods that are low in fiber such as white bread, baked goods and candy are digested very quickly and tend to raise blood sugar levels quickly as well. As blood sugar levels spike and drop, there can also be periods of intense hunger and cravings for junk foods. In contrast, foods with a high fiber and water content take longer to digest, which can control blood sugar levels better, reports Weight Watchers. Along with fruits, vegetables and whole grains, legumes, nuts and seeds also are fiber-rich and can be added to soups and salads.
Step 4
Develop healthy eating habits that last a lifetime. The benefit of using water and high fiber foods for weight loss is that a plan can be developed that can be followed for life. This differs from crash diets or diets that restrict certain food groups, which may only be followed for short periods of time. Then when old eating habits return, so does the weight. Switching high-calorie, low-fiber foods for healthier choices will not only help with weight loss, but also has the added benefit of reducing the risk of diabetes, heart disease and some forms of cancer.
Tips and Warnings
- Try adding fruits to breakfast foods to up fiber content. Add a squirt of lemon or cranberry juice to naturally flavor water to make it more appealing.
- Do not make drastic changes all at once. The body does not digest fiber, and adding too much to the diet too fast can cause cramping, stomach pain and other symptoms.
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