According to the Mayo Clinic, and many other medical and weight loss experts, burning more calories than you take in is how you lose weight. That means you can't eat as much as you want, which can lead to feelings of depravation, especially if you're still hungry after polishing off your allotted serving. With a few tricks, though, you can feel fuller without eating too many calories.
Keep a Food Diary
A study by Kaiser Permanente in 2008 found that recording everything you eat in a food journal can double your weight loss. You can simulate these effects by keeping track of what you eat in an electronic journal provided by an online fitness service, a journal designed specifically for food journaling or you can use a simple notebook. It doesn't have to be fancy; it just has to be a journal the works with your lifestyle so that you are sure to write in it every day.
How can writing down what you eat make you feel more satisfied? Many times people don't realize how much food they've eaten throughout the day. Having a long list of items you've eaten right in front of you can make you feel less deprived and can silence the nagging feeling of want that's usually confused for actual hunger.
Bulk Up On Fiber
Foods full of fiber digest more slowly and are bulkier, making your feel fuller, longer. Foods rich in fiber are often low in calories, too, so it's a win-win.
So what kinds of foods are full of fiber? Try whole grain breads and vegetables. If you're not a big fan of vegetables, that's okay. Fruits work, too. The researchers at Penn State found the people who ate an apple before a meal ate much less that the people who didn't partake in a pre-meal apple.
Tank Up on H20
The best calorie-free fill up tool is water. Simply drink a big glass before you eat and you'll feel fuller faster. Plus, your metabolism needs water to fuel weight loss, so there's more than one reason to get eight glasses a day.
There may be a reason why the Atkins weight loss diet has such a large following. Researchers at Indiana University found that people who started their day with a protein-rich breakfast felt fuller for a longer amount of time. You can simulate these results at home by having a boiled egg, peanut butter on toast or some turkey bacon for breakfast. If you're a cereal person, some companies have jumped on these findings and have started producing high-protein cereals. Just make sure to only eat one serving of protein to avoid going overboard on the calories. When in doubt, read the serving size suggestions on the back of the package.
When you are trying to lose weight there's no reason to feel deprived. You can feed your body and weight loss with the right amounts of healthy foods and an awareness of what you're eating.
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