Losing weight isn't only about counting calories. If you eat only one large meal per day, you'll be more likely to want to cheat on your diet. You may feel full for a few hours, but your blood sugar will eventually drop, making you feel hungry, lethargic and irritable. If you continually fuel your body with healthy snacks and small meals, you'll be less likely to feel hungry. Talk to your doctor before making changes in your diet plan.
Always Eat Breakfast
Although skipping breakfast may seem like a great way to cut out some extra calories, it may actually make you feel more hungry throughout the day. Skipping breakfast may also interfere with your body's insulin response, which may cause your body to store more calories when you eat later in the day. Your body will attempt to hold onto more calories than it needs when you do not stick to a regimented eating schedule that includes breakfast.
Eat Smaller Meals
Eating smaller, more frequent meals at about the same time every day will help you stay full and consume fewer calories. When you eat two or three large meals, you may feel full for a couple of hours, but you'll probably still be searching for a snack in between meals. When you eat three small meals per day, you can afford a few more calories for three nutritious snacks in between meals to keep you full and satisfied. Try to eat a source of lean protein like fish, a whole grain like oatmeal and as many fresh fruits and vegetables as you can with every meal.
Incorporate Three Small Snacks
Eat a snack about every two to three hours to keep you from feeling hungry throughout the day. Weight loss doesn't mean having to deny yourself. Stick with snacks that are high in proteins and whole-grain carbohydrates instead of prepackaged snacks and sugary treats. Bring a handful of nuts, like almonds, walnuts and cashews, with you so you can eat a nutritious snack on the go. Sprinkle them into oatmeal or yogurt for a quick snack.
Add More Fruits and Veggies
If you're used to eating whenever you feel hungry, it's easy to reach for fast convenient foods to fill your stomach up quickly. Planning your meals out will keep you from thinking on an empty stomach and sabotaging your diet. Pack your snacks and meals with several servings of fresh fruits and vegetables. They have a high water content so you'll feel full while eating fewer calories. You'll feel satisfied all day and you'll be less likely to reach for a candy bar or a bag of chips out of the vending machine.
References
- University of Maryland Medical Center; Common-Sense Strategies to Long-Term Weight Loss; Michelle Murray; November 2011
- MayoClinic.com; Breakfast: Why is it So Important to Weight Control?; Katherine Zeratsky, R.D., L.D.; July 2009
- HelpGuide; Healthy Weight Loss and Dieting; Maya W. Paul; November 2010
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