You have probably read thousands of Weight loss tipsAnd most of them seem to focus on the eternal problem: how to lose weight without being hungry. Fashion diets and questionable fitness equipment may appear a quick solution, but there are some Proven opportunities to lose weight Without feeling withdrawn or how they are willing to eat something within reach.
Here are seven ways not to be hungry and still lose weight.
1. Eat good fats
The nutritional industry was driven by the fear of everyone for decades Food fatAnd some of us are still not about the misinformation. It is worth saying again: healthy fats can Increase the feeling of satiety (The feeling of abundance) by triggering appetite regulation hormones.
“Fat does not make you fat! In fact, if quality and ratio are correct, it does exactly the opposite and prevents you from being hungry all the time,” says it Kylene Bogden, MS, RDN, CSSD, CLT, IFNCPA performance nutritional consultant for the Cleveland Cavaliers who often have to help customers become slim and stay without starving.
It recommends that one or two portions of vegetable fat to be included in every meal, e.g.
2. Prioritize fiber and food volume
Scott Keatley, MS, RDNA registered nutritionist in New York City says that there are two things that should contain every meal to fill them and keep them full:
“Look at your food,” says Keatley. “Contains your carbohydrate source fiber? If not, try to exchange you for one that does this, such as: BeanPresent Whole grain Products or brown rice. “Fiber is not only satisfactory, which has a positive effect on the body composition overall, but also offers numerous numerous numerous Health advantages.
And most of us don’t get near enough. The USDA recommends Adults consume between 25 and 34 grams of fiber daily, depending on their biological sex.
Then volume comes: “Think more to add more low -calorie fruits And vegetables on your plate ”, Keatley advises not only additional volume helps you feel full, but also enables you to concentrate on what you can add to your diet instead of evading food.
3. Eat enough protein
“Protein helps Repair your muscles after trainingYou soak up instead of allowing you to collapse ” Tami SmithA NASM-certified personal trainer. “It helps too Keep yourself saturated all day, which can lead to fewer snacks and less request. The proper protein consumption enables the muscle to be maintained, while excess fat is released. “
4. Drink water regularly and between meals
You probably know that Drink more water can help to swell hunger paws, but when and How much is optimal?
“I urgently advise all my customers to start the day with a glass of water and continue to drink about 8 ounces (a cup) every hour,” says Sylvia Melendez-Klinger, MS, RDN, LDN, CPTA registered nutritionist in Chicago. “It is important to drink meals because it can keep them Feel full and well hydrated. You will be surprised how this simple habit can help you eat far fewer calories than you would otherwise do every day. “
Melendez-Klinger proposes to give the taste without enlarging the calorie numbers of bottle drinks Infise water With fresh herbs or fresh fruit or a small splash juice.
5. Eat before you are really hungry
Plan meals and snacks to avoid that you can do unintentional calories. When you wait for you to starve to eat, you risk overdating it and feel weak and starved that you give up your nutritional efforts as a whole.
“Avoid going without food for more than four hours, even if it is just a little Protein -rich snack“, Says Bogden.” Sporadic meals can lead to extreme blood-sugar Records and depths. This can lead to fatigue, hunger and sugar request. “
6. Eat attentive
“Eat your feelings”It’s not just a cute sentence – it is a great obstacle to weight loss for many.
“Many of us have a hard time distinguishing if we are actually hungry and only bored, irritated or stressed out,” says Paul Greene, Ph.D.A behavioral health psychologist in New York City that specializes in weight loss. “As a result, we believe that we are hungry if we actually have an emotional experience.”
If you have a problem with emotional food, try a delay tactics: If you are hungry, wait 10 minutes when the food is not within reach. “If you are still hungry after 10 minutes, you will eat,” says Greene. “If you are not, you have just learned something about distinguishing real hunger from other experiences.”
7. Prioritize the quality sleep
If you save in sleepExpect that your hunger will increase the next day, regardless of whether you are a diet or not.
“With the production of Ghrelin and not enough sleep officials and not enough sleep LeptinTwo hormones that moderate hunger, appetite and body weight, ”says John FawkesAn NSCA-certified personal trainer and precision nutrition consultant in Los Angeles. “The better they are rested, the more likely it is to make intelligent nutritional decisions.”
