How to lose weight without going hungry

Lose weight without feeling hungrySo you’ve committed to losing weight. Good for you! While your initial reflex may be to cut way back on food, that will just make you hungry and lead to you ultimately giving up and quitting your efforts all together. Never fear, here are some tips to help you stay full while still shedding pounds.

Start your day off right. A healthy breakfast gives you the energy you need and really sets the tone for the rest of your choices throughout the day. Research also shows that eating breakfast decreases the number of calories you consume overall throughout the day.

Eat more! You heard us right. Bulk up your sandwiches, salads and even pizza with vegetables and you’ll stay fuller longer. Vegetables and fruits are high-density foods, filled with fiber and water, that keep you feeling full through the day. Go for a cup of fat free Greek yogurt with fresh strawberries as opposed to just a handful of crackers.

Eat more often. Try eating several small meals throughout the day (go for five meals, between 250 and 350 calories) versus three large meals. This will keep your energy up and will help you avoid hitting the point of starvation prior to a meal.

Fill up with fiber and protein. Both leave you feeling full and, more importantly, satisfy you for a longer period of time. Be sure to incorporate whole grains, peanut butter, lean meats and beans to most meals.

Drink Smart. Often when you think you’re hungry, you’re actually thirsty. Water should be your initial go-to when you want to snack. Sick of plain old H2O?  Try adding mint and cucumbers to your glass for flavor naturally. Avoid sugary drinks and diet sodas; they will have the reverse effect, making you more hungry and tempted to steer off course.


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Photo credit: Sodanie Chea

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  1. Experience bears out for me that if I eat breakfast, I am in a better mood throughout the day, have more energy and I don’t want to binge at lunch.

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