Overweight and obese people experiencing concern over the link between obesity and fatal health problems such as heart disease, try to lose weight and develop healthier habits. While most people understand the basic tenents of weight loss -- eat less, exercise more -- following through isn't so easy. One of the biggest challenges to successful weight loss is hunger. There are a few strategies you can use to help you feel full and still lose weight.
Step 1
Drink two glasses of water before each meal. A 2009 study published in "Obesity" found that drinking two glasses of water prior to eating a meal led to greater weight loss than cutting calories alone. Along with helping you feel full so that you eat less, water also helps you stay hydrated.
Step 2
Eat low energy dense foods. Low energy dense foods have fewer calories, meaning you can eat more and therefore feel full, according to the MayoClinic.com. Choose fruits and vegetables with a high water content such as grapefruit. Try carrots because they have low energy density. Fiber from fruits, vegetables and whole grains takes longer to digest, which helps you feel sated longer.
Step 3
Eat more lean protein. A 2008 report in the "American Journal of Clinical Nutrition" indicates that protein helps you feel fuller than carbohydrates or fats. It increases thermogenesis, which impacts satiety and fuels fat burn. It may also assist in retaining lean body mass, which is crucial in revving the metabolism.
Step 4
Eat smaller meals frequently to maintain blood sugar levels and avoid hunger. According to a 2003 study at the University of Massachusetts, people who ate small meals more frequently during the day were less likely to be obese.
Step 5
Avoid refined, sugary and fatty foods that are high in calories, low in nutrition and leave you hungry sooner. Stay away from high calorie beverages such as sodas and specialty coffee drinks.
Tips and Warnings
- Get active. Keeping busy is one way to avoid eating and it burns calories to help you lose weight faster.
References
- "Obesity"; Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults; E.A. Dennis et al.; 2009
- MayoClinic.com; Energy Density and Weight Loss: Feel Full on Fewer Calories; January 2011
- "American Journal of Clinical Nutrition"; Protein, Weight Management, and Satiety; D. Padden-Jones, et al.; May 2008
- University of Massachusetts; People Who Eat Smaller Meals More Often During the Day Are Less Likely to Be Obese; July 2003.
Member Comments