10 Simple Ways to Eat More to Weigh Less
Reducing the amount of food you eat is not always the answer when you are looking to lose weight. In fact, eating more can help you feel and look better and provide long-term fixes that result in lasting success. Following the ten simple tips below can help you slim down while enjoying delicious food that won't leave you wanting more.
- Crowd your plate with low-calorie foods
A simple strategy but one that works effectively. Before reaching for greasy, unhealthy foods, fill your plate with healthy, low-calorie, high-fiber, and nutrient-packed foods like fruits and vegetables. This approach will suppress those hunger pains you're used to after eating a nutrient-lacking meal.
- Look for foods high in volume
Studies show that the volume of food consumed significantly affects satiety. Eating high-volume foods can help hack your diet. When foods hold a lot of water or air, the volume is increased without additional calories. Try switching meals, go for oatmeal instead of cereal, reach for popcorn, rather than potato chips.
- Eat more hydrating foods
Sometimes, we mistake thirst as hunger because the same part of our brain controls both of these, which often confuses. Foods high in water content will help you keep hydrated, together with their fiber, will also fill up your stomach, keeping you full. They're also low in calories.
- Do not skip breakfast!
Breakfast is an important meal to help get your day started on the right track. Breakfast reduces the risk of overeating and thus supporting weight loss efforts. Fiber-rich foods for breakfast should be considered, and foods that are high in calories and low in nutrients should be avoided.
- Choose fruits over sweets
Satisfy your sugar cravings with a good-for-you treat like an apple or berries. Fruit contains a0 healthier type of sugar, is high in belly-filling fiber, and filled with vitamins. Sugar-filled snacks often lack fiber and have much higher hunger-inducing simple sugars causing you to feel hungry quickly.
- Eat more appetizers
Did you know that eating something before you sit down to your meal can reduce your calorie intake? According to a study, eating an apple before sitting down to a meal decreases overall calorie intake by 15 percent. Another study found that enjoying a bowl of vegetable-based, low-calorie soup before eating a meal can decrease your calorie intake during lunch or dinner by 20 percent.
- Eat before you workout
Fasting before doing exercise will likely do more harm to your body than good. So, it is good practice to eat a high carb snack before your activity. Carbohydrates are the best fuel source for your workout - and the harder you can push yourself, the higher chance you will get the body you've always wanted.
- Eat crunchy foods
Eating crunchy foods like carrots, pears, and apples will give our brains more time to signal your bodies that food is coming in. When this process starts, we are closer to reaching our 'full' point. Eating foods that take longer to chew guarantees that we are more mindful of our satiety cues.
- Focus on high-fiber foods
High-Fiber diets provide many health benefits. Increasing your fiber intake can help in maintaining a healthy weight by keeping you feeling full and reducing the urge to overeat. Increasing fiber in your diet can also help in lowering cholesterol levels and reducing the risk of chronic diseases like heart disease and type 2 diabetes.
- Steam your food
Preparing your food by steaming ensures that you'll continue to lose weight because it is a calorie-free food preparation technique for veggies. Whereas for meat, fat is removed and quickly discarded, lowering calorie and cholesterol intake. It is also one of the most effective ways to extract the most fat-blasting nutrients from your food.
Aiming to weigh less should not be as difficult as it seems if you focus on embracing a healthier lifestyle rather than counting calories. Filling your plate with healthy foods and an active lifestyle will help you get into great shape.