How to Lose Weight and Not Be Hungry

It is possible that you have read thousands of weight loss tips, and most of them appear to focus on the eternal problem: how to lose weight without hunger. Driver and dubious fitness tools may look like a quick solution, but there are some tried and real ways to lose weight without feeling deprivation or you are ready to eat anything on hand.

Below are seven ways to hunger and still lose weight.

1. Eat good fat

For decades, the diet industry is backed by fear of all food fats, and some of us still do not outperform the wrong information. It should be noted that healthy fats can increase satiety (feeling full) by launching appetite regulation hormones.

Kylene Bogden, MS, RDN, CSSD, CLT, IFNCP, a performance specialist for Cleveland Cavaliers who often have customers to hunger, says, “Fat does not make you fat!

It recommends meal to meal or two vegetable fats in every meal, such as adding a tablespoon of non -local peanut butter to oatmeal, and it is issued with an omelette with a jawamouli scoop, or by using olive oil as a base to wear homemade salad sauce.

2. Determine the priorities of fiber and food

There are two things that each meal should include to help you fill and keep you full:

“Look at your meal,” says Ketley. “Does your carbohydrate source contain any fiber? If not, try to replace them for one, such as beans, whole grain products or brown rice.” Fibers are not only satisfactory, which may have a positive effect in general on body composition, but also provides many health benefits.

Most of us do not get enough. The US Department of Agriculture recommends eating between 25 and 34 grams of fiber daily, depending on your biological gender.

Then the size comes: “Think about adding more fruits and vegetables low calories to your plate,” Ketley advises. The additional size not only helps you feel full, but also allows you to focus on what you can add to your diet rather than depriving yourself of foods.

3. Eat enough protein

“Protein helps to repair your muscles after exercise, and it is refueling instead of allowing them to collapse,” says Tami Smith, a NASM. “It also helps to keep you more saturated throughout the day, which may lead to a less snack and a lower number of desire. Consuming the appropriate protein will allow muscle maintenance while throwing excess fat.”

4. Drink water regularly and between meals

You may know that drinking more water can help calm hunger pain, but when and how optimal?

I strongly recommend all my clients to start today by drinking a cup of water and continuing to drink about 8 ounces [one cup] Silvia Milindez-Clarg, MS, RDN, LDN, CPT, a nutritionist in a registered dietitian in Chicago. You will be amazed at how this simple habit can help you take much less calories than you are on a daily basis. “

To add a flavor without raising the calories for bottled drinks, Meeendez-klinger suggests planting water with fresh herbs or pieces of fresh fruit or add a small spray of juice.

5. Eat before you really feel hungry

Plans of meals and snacks to avoid welcoming unintended calories. If you wait for hunger to eat, you will risk excessively, and a feeling of weakness and anger may lead you to abandon the efforts to follow your diet completely.

“Avoid going longer than four hours without eating, even if it is just a protein -rich snack,” says Bugden. “The intermittent meals may lead to the highest levels of sugar in the blood and lows. This can lead to fatigue, hunger and passion sugar.”

6. Eat rationally

“Eating your feelings” is not just a cut phrase – it is a major obstacle to weight loss for many.

“Many of us have difficult time to distinguish when we are actually hungry for just boredom, angry or tense,” says Paul Green, a psychiatrist for behavioral health in New York City, who specializes in weight loss. “As a result, we believe that we are hungry when, in fact, we have an emotional experience.”

If you have a problem with emotional eating, try the delay tactic: If you feel hungry, wait 10 minutes somewhere at hand. “If you are still hungry after 10 minutes, I eat,” Green says. “If you are not, you just learned something about distinguishing between real hunger from other experiences.”

7. Give priority to quality sleep

If you are sleeping on sleep, expect your hunger to rise the next day, whether you are eating a diet or not.

“Not getting enough sleep with groin and two lipetine production, a hormone that extends hunger, appetite and body weight,” says John Fox, a personal coach who is accredited by NSCA and an accredited consultant from Los Angeles. “The more you are fine, the more likely to make smart dietary decisions – and work.”