Want to Lose Weight Without Being Hungry?

Have you tried to lose weight bylimiting the amount of food you eat? Do you still feel hungry and not satisfied after eating?

Or have you avoided trying to lose weight because you're afraid of feeling hungry all the time? If so, you are not alone.

Many people throw in the towel on weight loss because they feel deprived and hungry when they eat less. But there is another way.

Aim for a slow, steady weight loss by decreasing your intake of calorie laden food while maintaining an adequate nutrient intake and increasing physical activity.

You can cut calories without eating less nutritious food. The key is to eat foods that will fill you up without eating a large amount of calories.
If I cut calories, won't I be hungry?

Research shows that people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by lowering the amount of fat and or increasing the amount of fiber-rich ingredients, such as vegetables or fruit.

Let's take macaroni and cheese as an example. The original recipe uses whole milk, butter, and full-fat cheese. This recipe has about 540 calories in one serving (1 cup).

macaroni and cheese with 540 calories
Here's how to remake this recipe with fewer calories and less fat:

* Use 2 cups non-fat milk instead of 2 cups whole milk.
* Use 8 ounces light cream cheese instead of 21?4 cups full-fat cheddar cheese.
* Use 1 tablespoon butter instead of 2 or use 2 tablespoons of soft trans-fat free margarine.
* Add about 2 cups of fresh spinach and 1 cup diced tomatoes (or any other veggie you like).

Your redesigned mac and cheese now has 315 calories in one serving (1 cup). You can eat the same amount of mac and cheese with 225 fewer calories.

What foods will fill me up?

To be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fat and will fill you up. In general, this means foods with lots of water and fiber in them. The chart below will help you make smart food choices that are part of a healthy eating plan.

These foods will fill you up with less calories.Choose them more often…

Fruits and Vegetables
(prepared without added fat)

Spinach, broccoli, tomato, carrots, watermelon, berries, apples

Low-fat and fat-free milk products

Low- or fat-free milk, low or fat-free yogurt, low- or fat-free cottage cheese
whole and 2% milk

Broth-based soup
Whole grains
Vegetable-based soups, soups with chicken or beef broth, tomato soups (without cream

Brown rice, whole wheat bread, whole wheat
pastas, popcorn
Crackers or pretzels, cookies, chips, dried fruits
Lean meat, poultry and fish
Grilled salmon, chicken breast without skin,
ground beef (lean or extra lean)

These foods can pack more calories into each bite. Choose them less often…

Fried foods

Eggs fried in butter, fried vegetables, French fries

Full-fat milk products
Full-fat cheese, full-fat ice cream,

Dry snack foods

Higher-fat and higher-sugar foods
Croissants,margarine, shortening and butter,
doughnuts, candy bars, cakes and pastries

Fatty cuts of meat

Bacon, brisket, ground beef (regular)

A healthy eating plan is one that —

* Emphasizes fruits, vegetables, whole grains, and fat free or low-fat milk and milk products.
* Includes lean meats, poultry, fish, beans, eggs, and nuts.
* Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
* Stays within your calorie needs.

Technically speaking…
The number of calories in a particular amount or weight of food is called “calorie density” or “energy density.” Low-calorie-dense foods are ones that don't pack a lot of calories into each bite.

Foods that have a lot of water or fiber and little fat are usually low in calorie density. They will
help you feel full without an unnecessary amount of

Here are some more ideas for cutting back on calories without eating less and being hungry:
Instead of... Try...
Fried chicken sandwich
Fried chicken sandwich
with 1 tbsp. mayonnaise
= 599 calories Grilled chicken salad
Grilled chicken salad
with low-fat dressing
2 cups lettuce, 2 oz. grilled
chicken breast, 2 tbsp. light
balsamic vinaigrette dressing
= 178 calories
Cream-based soup
Cream-based soup
1 cup mushroom bisque
= 400 calories Broth-based soup
Broth-based soup
1 cup minestrone
= 112 calories
Chips or pretzels
Chips or pretzels
1.5 oz. pretzels
= 162 calories Baby carrots with hummus
Baby carrots with hummus
16 baby carrots with 1 tbsp. hummus
= 75 calories
Good things can come in big packages!

People eat more than they realize when faced with large portion sizes. This usually means eating too many calories. But, not all large portions are created equal.

Larger portions of water- and fiber-rich foods, like fruits, vegetables, and broth-based soups, can fill you up with less calories. Start with an appetizer.

Research shows that if you eat a low-calorie appetizer before a meal, you will eat fewer total calories during the meal. Start your meals with a broth-based soup or a green salad without a large amount of cheese, or croutons.

Fruits and veggies: keep it simple!

Most fruits and veggies are low-calorie and will fill you up, but the way you prepare them can change that. Breading and frying, and using high-fat creams or butter with vegetables and fruit will add extra calories. Try steaming vegetables and using spices and low-fat sauces for flavor. And enjoy the natural sweetness of raw fruit.

What about beverages?

While drinking beverages is important to good health, they don't help you feel full and satisfied the way food does. Choose drinks without calories, like water, sparkling water, or unsweetened iced tea.

Drink fat-free or low-fat milk instead of 2% or whole milk.

There are also natural appetite suppressants that will make you feel full and burn calories. To find out more about these safe effective diet aids go to www.behealthyandslim.com