Weight loss isn't easy. Feeling hungry and deprived can cause overeating and discouragement that sidetracks even the strongest motivation. Don't give up on your efforts to lose weight and improve your health. Instead, try methods that can help you keep hunger under control, increase fat loss and make your weight loss diet easier.
Eat Slowly
Slow down at mealtime to eat less and make weight loss easier. Eating quickly doesn't give your body time to produce fullness hormones that send a signal when you've had enough, and you end up eating more than you need. Set a timer for 20 minutes and chew each bite of food thoroughly, taking notice of the flavor, aroma and texture of the food you're eating. You may end up feeling more satisfied with less food.
Preserve Muscle Tissue
Dieting sometimes causes the loss of lean muscle tissue, along with fat, which slows down metabolism. Thwart this process with strength training. Subjects who performed upper and lower body strength training exercises while dieting lost more fat and less muscle than those who didn't, according to a study by Allan Geliebter and colleagues reported in the April 1997 issue of "American Journal of Clinical Nutrition."
Feel Full with Protein
Eat protein with every meal and snack. Protein satisfies the appetite longer than carbohydrates do, and protein digestion increases the rate at which you burn calories, according to a study by D. Paddon-Jones and colleagues reported in the May 2008 issue of "American journal of Clinical Nutrition." Choose healthy proteins, such as fat-free dairy products, lean chicken, fish or nuts.
Avoid Refined Carbohydrates
Skip foods made from refined carbohydrates, such as white rice, white bread and sweet breakfast cereals. Refined carbohydrates are quickly turned to sugar during digestion, leaving you hungry and craving sweets. Instead, choose whole grain foods like oats, barley, brown rice and whole-wheat bread -- these foods provide sustained energy and keep you feeling full.
Eat More Vegetables
Eat vegetables to make weight loss easier. Vegetables are high in fiber and water, and the combination leaves you feeling fuller longer. They're also low in calories and filled with vitamins, minerals and antioxidants.
Eat Frequently
Don't wait too long between meals or snacks. Eating less than every four hours can result in hunger that paves the way to poor food choices or binge eating. Aim for six small meals per day to ward off hunger and keep your metabolism humming.
Have Soup
Have a bowl of soup before a meal. A bowl of broth-based soup, such as minestrone, Chinese won-ton or tortilla, will fill you up so you'll eat less. Make your own soup by adding fresh or frozen vegetables to chicken or beef broth. Stay away from cream-based soups, which are typically high in fat, carbs and calories.
References
- RxList: Weight Loss Slideshow: 24 Ways to Lose Weight Without Dieting
- "American Journal of Clinical Nutrition"; Protein, Weight Management, and Satiety; D. Paddon-Jones; May 2008
- HelpGuide.org: Healthy Weight Loss and Dieting How to Lose Weight and Keep It Off
- "American Journal of Clinical Nutrition"; Effects of Strength or Aerobic Training on Body Composition...; Alan Geliebter et al; 1997
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