You have probably read thousands of Weight loss adviceAnd most of them seem concentrated on the eternal problem: how to lose weight without being hungry. Fashionable diet And dubious fitness gadgets may seem a quick solution, but there are ways experienced to lose weight Without feeling private or as you are ready to eat anything at hand.
Here are seven ways of not being hungry and losing weight.
1. eat good fats
For decades, the diet industry was fueled by the fear of all food fatsAnd some of us are still not above disinformation. It is worth replaying it: healthy fats can Increase satiety (The feeling of fullness) by triggering regular appetite hormones.
“Fat does not make you big Kylene Bogden, MS, RDN, CSSD, CLT, IFNCPA performance dietitian for Cleveland horsemen who often have to help customers to make each other and stay thin without feeling hungry.
It recommends incorporating a portion or two of plants based on plants in each meal, such as adding a spoonful of unwelling peanut butter with oat flour, on an omelet with a guacamole ball or to use olive oil as a base for a homemade vinaigrette.
2. Prioritize fibers and the volume of food
Scott Keatley, MS, RDNA nutritionist dietitian in New York, says that there are two things that each meal should include to help you fill you and keep you full:
“Look at your meal,” says Keatley. “Does your carbohydrate source contain a fiber?” Otherwise, try to exchange it for a beans,, whole grain Brown products or rice. Fiber is not only satisfactory, which can have a global positive impact on body composition, but it also provides many Health benefits.
And most of us do not get enough. THE USDA recommends Adults consume between 25 and 34 grams of fiber per day, according to your biological sex.
Then comes the volume: “Consider adding more Low calorimic fruits And the vegetables on your plate, ”advises Keatley. Not only does the additional volume help you feel satisfied, but it also allows you to focus on what you can add to your diet instead of depriving yourself of food.
3. Eat enough protein
“Proteins help Repair your muscles after trainingrefuel them instead of allowing them to decompose, ”says Tami SmithA personal coach certified NASM. “It also helps keep you more satisfied Throughout the day, which can cause less snacking and fewer buildings. Good protein consumption will allow muscle maintenance while eliminating excess fat. »»
4. Drink water regularly and between meals
You probably know that Drinking more water can help appease hunger, but when and How much is optimal?
“I strongly advise all my customers to start the day by drinking a glass of water and continuing to drink about 8 ounces [one cup] every hour, ”says Sylvia Melendez-Klinger, MS, RDN, LDN, CPTA nutritionist dietitian in Chicago. “It is important to drink between meals because it can keep you feel and well hydrated. You will be surprised to see how this simple habit can help you eat a lot less calories than you would do it daily. “”
To add flavor without accumulating the number of calories of bottled drinks, Melendez-Klinger suggests Infusing water With fresh herbs or pieces of fresh fruit or adding a small touch of juice.
5. Eat before you really feel hungry
Plan meals and snacks to avoid enlarged involuntary calories. If you are waiting for you to be hungry, you may do it too much and you feel weak and voracious could lead you to completely abandon your speed efforts.
“Avoid going more than four hours without eating, even if it’s just a bit Protein -rich snack“Said Bogden.” Sporadic meals can lead to extreme blood sugar upper. This can desire fatigue, hunger and sugar. »»
6. Eat in mindfulness
“”Eat your feelings“It is not only a cute sentence – it is a major obstacle to weight loss for many.
“Many of us find it difficult to distinguish when we are really hungry in relation to boredom, irritated or stress,” said Paul Greene, Ph.D.A behavioral psychologist in New York who specializes in weight loss. “As a result, we come to believe that we are hungry when, in reality, we have emotional experience.”
If you have a problem with an emotional diet, try a delay tactic: if you feel hungry, wait 10 minutes somewhere, the food is not easy at hand. “If you are still hungry after 10 minutes, then eat,” says Greene. “If you are not, you have just learned something about the differentiation of the authentic hunger of other experiences.”
7. Prioritize quality sleep
If you Saippe on sleepExpect your hunger to increase the next day, whether you are followed or not.
“Do not have enough sleep with the production of Ghrelin and leptintwo hormones that moderate hunger, appetite and body weight, “said John FawkesAn NSCA certified personal coach and a certified precision nutrition advisor in Los Angeles. “The better you are better, the more you are likely to make intelligent food decisions – and train.”
