Here’s five simple steps to lose weight without dieting. Take these small steps and you’ll find yourself feeling full by eating less.
1. Eat more fiber. If you’re trying to eat less, but continually find yourself hungry it’s time to add more fiber to your diet. There are two kinds of fiber: soluble and insoluble. Soluble fiber keeps hunger at bay by stabilizing your blood sugar. Insoluble fiber, which adds bulk to food, can help you feel full.
2. Eat more protein. Protein helps keep you feeling satisfied. By eating protein you will feel full longer than if you just eat carbohydrates. As an added plus it takes more calories for your body to digest proteins versus carbs and fats. Good sources of protein are beans, lentils, lowfat dairy, fish, and skinless turkey or chicken.
3. Eat more volume. Eating to lose weight doesn’t always mean eating less. Choose foods that are volume rich. Select foods that are packed with water or fiber – that bulk will help you feel fuller. Foods that contain water, air, or fiber have fewer calories than other foods. Plus, seeing a large amount of food, such as big salad, can help you feel more satisfied.
4. Eat slower. How many times have you sat down and devoured your entire plate without really even noticing what you were eating? Chances are if you eat while not paying attention you will eat more and not feel as satisfied. Create meal time sit down at the table and turn off the tv. If you concentrate on your eating, you’ll eat slower and with that attention to what food you are putting in your mouth you may realize you’re full.
5. Eat off smaller plates. If you serve your food on a smaller plate, you’ll automatically get a smaller portion. Turns out most of us visual cues on when we’re full. So, if you see a (small) plate of food in front of you and eat it all – you’re likely to feel full.
