Consuming fewer calories than you burn is key to losing weight, but cutting calories often leaves you feeling hungry or not completely satisfied. The foods you choose to make up your daily calorie consumption play a role in how satisfied you feel. In some cases, eating becomes a habit or something done out of boredom. Breaking your poor eating habits and focusing on filling, healthy foods can help prevent hunger to help you lose weight.
Meals and Snacks
Regular nutritious meals and snacks help keep hunger at bay throughout the day. Always start your day with breakfast to refuel after going all night without food. Skipping breakfast increases your feelings of hunger midmorning and may lead you to overeat. Avoid skipping other meals because you may overcompensate by eating more calories later in the day. Incorporate healthy snacks between meals to keep you satisfied throughout the day. Getting into a routine with the timing of your meals and snacks gets your body accustomed to eating at particular times to avoid excessive hunger.
Food Choices
When you do eat, make the food count. Avoid wasting your calories on high-fat or high-sugar foods that are overly processed. Fruits and vegetables are a wise choice because they contain lots of water and few calories. The fiber in produce also makes the food satisfying because these foods are slower to digest. Whole-grain products also contain the satisfying fiber that helps you stay full longer. Foods with protein also keep you feeling satisfied. Try lean proteins such as legumes, low-fat dairy products and lean poultry.
Food Habits
Instead of eating on the go or shoveling your food into your mouth quickly, take a slower approach to eating your meals and snacks. Turn off the TV and other distractions that are likely to cause overeating. Chew your food slowly and take breaks as you eat to give your body time to feel full. Eating quickly means you may eat more than you need to because you miss signs of fullness.
Other Options
If you feel the urge to eat, find a way to distract yourself for 10 to 15 minutes. Get busy doing something else to keep your mind off snacking to see whether the craving passes. Drink water, chew sugar-free gum or exercise as a way to fend of the hunger. If the distractions don't work, eat something low-calorie such as fruit or vegetables to get you through the hunger without adding too many calories.
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