Skip to main content

How to Eat More and Weigh Less ? #EatMoreWeighLess

 

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.






Chicken, 1/2 breast, meat and skin fried with flour,
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

Please share and support this initiative



Comments

Popular posts from this blog

Frequently Asked Questions about #COVID-19 #Vaccination

If I have already had COVID-19 and recovered, do I still need to get vaccinated with a COVID-19 vaccine? Yes, you should be vaccinated regardless of whether you already had COVID-19. That’s because experts do not yet know how long you are protected from getting sick again after recovering from COVID-19. Even if you have already recovered from COVID-19, it is possible—although rare—that you could be infected with the virus that causes COVID-19 again. Studies have shown that vaccination provides a strong boost in protection in people who have recovered from COVID-19. Learn more about why getting vaccinated is a safer way to build protection than getting infected. If you were treated for COVID-19 with monoclonal antibodies or convalescent plasma, you should wait 90 days before getting a COVID-19 vaccine. Talk to your doctor if you are unsure what treatments you received or if you have more questions about getting a COVID-19 vaccine. If you or your child has a history of multisystem inflam

#Alcohol and #Cancer

  The less alcohol you drink, the lower your risk for cancer. The less alcohol you drink, the lower your risk for cancer. Drinking alcohol raises your risk of getting six kinds of cancer— Mouth and throat. Voice box (larynx). Esophagus. Colon and rectum. Liver. Breast (in women). All types of alcoholic drinks, including red and white wine, beer, cocktails, and liquor, are linked with cancer. The more you drink, the higher your cancer risk. Why Does Alcohol Use Raise Cancer Risk? When you drink alcohol, your body breaks it down into a chemical called  acetaldehyde.  Acetaldehyde damages your DNA and prevents your body from repairing the damage. DNA is the cell’s “instruction manual” that controls a cell’s normal growth and function. When DNA is damaged, a cell can begin growing out of control and create a cancer tumor. source: www.cdc.gov

Medications to Treat Overweight & Obesity

Prescription Medications to Treat Overweight & Obesity. What are overweight and obesity? Health care professionals use the  Body Mass Index  (BMI), a measure of your weight in relation to your height, to define overweight and obesity. People who have a BMI between 25 and 30 are considered to be overweight. Obesity is defined as having a BMI of 30 or greater. You can  calculate your BMI  to learn if you are  overweight , have  obesity , or have severe obesity, which may increase your risk of health problems. Your health care professional can assess your individual risk caused by your weight. If you are struggling with your weight, a healthy eating plan and regular physical activity may help you lose weight and keep it off over the long term. If these lifestyle changes are not enough to help you lose weight or maintain your weight loss, your health care professional may prescribe medications as part of your weight-control program. How common are overweight and obesity? Obesity is a 

Sleep and your health

  Sleep and your health Sleep affects your mental and physical health.  Getting good sleep helps boost your mind and mood and can help prevent health problems. Women are more likely than men to have insomnia and other sleep problems. 1  Changing hormones during the menstrual cycle, pregnancy, and menopause can affect how well a woman sleeps. But there are steps you can take to get the rest you need. How does sleep affect my mental health? Your mind and body are healthier when you sleep well. Your body needs time every day to rest and heal. Some sleep disorders, such as  insomnia , sleep apnea, and restless leg syndrome, make it harder to fall asleep or stay asleep. This can lead to daytime sleepiness and make it more difficult to stay in good mental health. Having a sleep problem can also trigger a mental health condition or make current mental health conditions worse. Also, mental health conditions or treatments can sometimes cause sleep problems. How much sleep do women need each nig

Weight loss and women

Weight loss and women What is the best way for women to lose weight?  Every woman is different, but recent research suggests that women may lose weight differently than men. What is the best way for me to lose weight? Most women will need to eat and drink fewer calories and get the right amount of healthy foods to lose weight. Increasing exercise or physical activity may help with weight loss, but choosing healthy foods (lean protein, whole grains, vegetables, and fruits) is what works best for many people to achieve a healthy weight. 1  Combining healthy eating with increased physical activity is best. Talk to your doctor or nurse before starting any weight-loss program. He or she can work with you to find the best way for you to lose weight. Your  environment and other parts of your life  may make weight loss more difficult. You may be able to take other steps, such as talking to your doctor about any medicines you take that may lead to weight gain, getting more sleep, or dealing wit