Eat More, Weigh Less?
How to manage your weight without being hungry
Can you weigh less
without eating less?
540 calories
Have you tried to lose weight by cutting down
the amount of food you eat? Do you end up
feeling hungry and not satisfied? 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.
If I cut calories,
won't I be hungry?
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
favourite foods by lowering the amount of fat
and/or increasing the amount of fiber rich ingredients, such as vegetables or fruit.
Let's 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).
What foods will fill me up?
In order to be able to cut calories without eating
less and feeling hungry, you need to replace some
higher calorie foods with foods that are lower in
calories and fat and will fill you up. In general, this
means foods with lots of water and fiber in them.
The chart below will help you make smart food
choices that are part of a healthy eating plan.
Good things can
come in big packages
People eat more than they realize
when faced with large portion sizes. This usually
means eating too many calories. But, not all
large portions are created equal. Larger portions of water and fiber rich foods, like fruits,
vegetables, and broth based soups, can fill you up
with less calories.
Start with an appetizer
Research shows that if you eat a low calorie
appetizer before a meal, you will eat fewer total
calories during the meal. Start your meals with a
broth based soup or a green salad without a
large amount of cheese, or croutons.
Fruits and veggies: Keep it simple
Most fruits and veggies are low calorie and will
fill you up, but the way you prepare them can
change that. Breading and
frying, and using high fat
creams or butter with
vegetables and fruit will
add extra calories. Try
steaming vegetables and
using spices and low fat
sauces for flavor. And enjoy
the natural sweetness of raw fruit.
What about beverages?
While drinking beverages is important to good
health, they don't help you feel full and satisfied
the way food does. Choose drinks without calories, like water, sparkling water, or unsweetened
iced tea. Drink fat free or low fat milk instead of
2% or whole milk.
bone removed: 218 calories, 9g fat, 0g fiber
Macaroni and cheese made with whole milk, butter, and
full fat cheese, 1/2 cup: 270 calories, 14g fat, 1.5g fiber
Baked beans with pork and tomato sauce,
1/2 cup: 119 calories, 1 g fat, 5g fiber
Total for meal: 607 calories, 24g fat, 6.5g fiber
Chicken, 1/2 breast, bone and skin removed, roasted:
142 calories, 3g fat, 0g fiber
Sweet potato, half of one large, baked
81 calories, 0g fat, 3g fiber
Broccoli, 1large stalk, cut up (about 1 cup)
55 calories, 1g fat, 5g fiber
Tomatoes, 3 slices of a large tomato
15 calories, 0g fat, 0g fiber
Total for meal: 293 c alories, 4g fat, 8g fiber
source : cdc.gov
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