Manage you weight without being hungry

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.

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 favorite foods by lowering the amount of fat and/or increasing the amount of fiber­rich ingredients, such as vegetables or fruit.

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 list below will help you make smart food choices that are part of a healthy eating plan.

These foods will fill you up with less calories, Choose them more often:

• Fruits and vegetables: Spinach, broccoli, bele, tomato, carrots, cucumber, watermelon, berries, apples
• Low-fat and fat-free milk products: Low- or fat-free milk, low or fat-free yogurt, low- or fat-free cottage cheese
• Broth-based soup: Vegetable-based soups, soups with chicken or beef broth, tomato soups (without cream)
• Whole grains: Brown rice, whole wheat bread, whole wheat pastas, popcorn
• Legumes (beans and peas): Black, red kidney and pinto beans, green peas, black-eyed peas
• Lean meat, poultry and fish: Grilled fish, chicken breast without skin, ground beef (lean or extra lean)