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?
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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