How to Manage Your Weight Without Being Hungry

Have you tried to lose weight by cutting down the amount of food you eat?

Do you still feel hungry and not satisfied after eating?

Or have you avoided trying to lose weight because you're afraid of feeling hungry all the time?

If so, you are not alone. Many people throw in the towel on weight loss because they feel deprived and hungry when they eat less. But there is another way.

Aim for a slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity. You can cut calories without eating less nutritious food. The key is to eat foods that will fill you up without eating a large amount of calories.

Research shows that people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by lowering the amount of fat and or increasing the amount of fiber-rich ingredients, such as vegetables or fruit.

Take macaroni and cheese as an example. The original recipe uses whole milk, butter, and full fat cheese. This recipe has about 540 calories in one serving - 1 cup.



Here's how to remake this recipe with fewer calories and less fat:

Use 2 cups non-fat milk instead of 2 cups whole milk.
Use 8 ounces light cream cheese instead of 2 and 1/4 cups full-fat cheddar cheese.
Use 1 tablespoon butter instead of 2 or use 2 tablespoons of soft trans-fat free margarine.
Add about 2 cups of fresh spinach and 1 cup diced tomatoes (or any other veggie you like).
Your redesigned mac and cheese now has 315 calories in one serving (1 cup). You can eat the same amount of mac and cheese with 225 fewer calories.



Foods That Will Fill You Up

Fruits and Vegetables prepared without added fat - Spinach, broccoli, tomato, carrots, watermelon, berries, apples

Low or fat free milk, low or fat free yogurt, low or fat free cottage cheese

Broth based soup - Vegetable based soups, soups with chicken or beef broth, tomato soups without cream

Whole grains - Brown rice, whole wheat bread, whole wheat pastas, popcorn

Lean meat, poultry and fish - Grilled salmon, chicken breast without skin, ground beef (lean or extra lean)

Legumes - beans and peas - Black, red kidney and pinto beans (without added fat), green peas, black-eyed peas

A healthy eating plan is one that:

Emphasizes fruits, vegetables, whole grains, and fat free or low fat milk and milk products.
Includes lean meats, poultry, fish, beans, eggs, and nuts.
Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
Stays within your calorie needs.

Give it a try. It really works. For example, eating a bowl of veggies, with a little bit of your favorite dressing, if that's the only way you can get the veggies down, really does fill you up. I know it's easier to grab junk food that tastes soooooo good (packed with a ton of calories), but you will see results in weight loss eating the healthier way and you will be very proud of yourself that you did.

That second one even looks better too.