Part of sticking with a weight loss program is to develop a food plan that does not leave you feeling hungry or deprived. There are a lot of tricks you can try, such as using smaller plates, eating very slowly, not performing any other activity while eating, eating high fiber foods and many others. Make sure you are drinking enough water because this no-calorie beverage is an important and often overlooked component of a successful diet program.
Dehydration
The body needs water to function properly and general recommendations are to take in six to eight 8-oz. glasses of water every day. Drinking less can lead to dehydration and, according to the Cleveland Clinic, warning signs for dehydration can be mistaken for hunger. A good way to know if you are dehydrated is to notice the color of your urine. Urine should be clear or very light yellow. Dark yellow urine is a sign of dehydration. Carry a water bottle with you during the day and drink a little every hour. If you do not like the taste of plain water, add a squirt of lemon, orange or cranberry juice, which will add flavor without adding calories.
Reduced Calorie Intake
The body loses water and fluids every day through sweating, respiration and elimination and it must be replaced. However, when trying to lose weight don't rehydrate with calorie-laden drinks. Drinking plain water instead of sugar-sweetened beverages such as soda, coffee, sports drinks, smoothies and fruit juices can cut a lot of extra calories out of the diet, says the Centers for Disease Control and Prevention, especially if you tend to super size your drinks. Try drinking water throughout the day and with meals and save the other beverages for an occasional treat.
Feeling Full
Eat foods with a high water content to also aid weight loss efforts. Drinking water makes the body feel full and curbs hunger. Eating fruits and vegetables with a high water content provides volume and weight but not calories, reports MayoClinic.com. When you eat foods with a high water content, you can eat more food while taking in less calories, helping you to avoid feeling deprived or starved, making it more likely that you will stay on your weight loss program. Try having a smaller portion of protein or carbs at diner and a larger portion of veggies. Reach for fresh fruit to satisfy a sweet tooth and go easy on dried fruit, trail mixes and fruit drinks. All these small changes can result in taking in a lot less calories.
Considerations
Avoid diet drinks, even if they contain no calories. Diet drinks may actually contribute to weight gain, making water a better choice. The Harvard Medical School suggests that when you consume sugar or artificial sweeteners, signals are sent to the brain that more food is needed. Since diet drinks do not contain calories, the body never feels full and the hunger signals may keep coming, which can lead to overeating. While much more research is needed, it may be that cutting back on diet drinks is a good idea when trying to control weight.
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