It is difficult not to overeat because temptation is heightened when you are hungry. Regular exercise can help because it burns extra calories. Yet there’s no getting away from the fact that to lose weight you also need to take in fewer calories.
That means cutting down on the amount you are eating now. Before you shudder, however, remember there are ways to gain control over your appetite and still lose weight without going hungry.
Reduce Energy Density
Foods with a low energy density give you a larger volume of food for the same amount of energy as a food with a high energy density. Fruit and vegetables are the winners when it comes to energy density. For the same amount of energy delivered by a 50g chocolate bar, for example, you could eat 4 apples or 8 carrots. Which is more likely to fill you up the quickest?
Fill Up on Fiber
There’s nothing quite like fiber for making you feel full while improving your health at the same time. It’s found in plant foods including fruit, vegetables, legumes and wholegrains. Sources of fiber can satisfy cravings without boosting your weight.
Give yourself a chance to feel full. Research has shown it takes around 20 minutes after you start eating before your stomach sends a message to your brain that you are full. So by eating more slowly, you can find yourself eating less without feeling hungry. This can be a hard habit to change. But eating at the table rather than in front of the TV, putting your knife & fork down between mouthfuls and making sure mealtimes are relaxed can help.
More tips next week on how to lose weight without feeling hungry.