Posted on 09-27-2017
10 Ways To Reduce Calorie Intake And Not Be Hungry
#1 MAKE AT LEAST HALF YOUR PLATE VEGGIES
Vegetables contain lots of water and fiber, but not a lot of calories.
- They add volume to your meal, letting you eat fewer calories for the same amount of food.
- In one study, participants were each given the same amount of pasta, but with differing amounts of vegetables. Participants ate similar amounts of food regardless of how many veggies they got, meaning those who had the highest proportion of vegetables ate the least calories without even knowing it.
#2 ADD MORE VEGETABLES TO MIXED DISHES
- This will make them lower in calories and more nutrient-dense.
#3 EAT PROTEIN WITH EVERY MEAL OR SNACK
- Science has repeatedly shown that eating protien increases feelings of fullness more than carbohydrates or fat.
- A study from 2012 looked at this effect. Participants ate meals with 20–30% of calories from protein. The researchers found that individuals who ate the protein-rich meals felt fuller in both the short and long term, compared to when their meals contained half that amount of protein.
Easy ways to add protein to your diet:
- Mix plain greek yogurt to your breakfast smoothie
- Add string cheese or hummus to your whole-grain crackers
- Put beans or a hard-boiled egg o your salad
#4 DRINK WATER WITH YOUR MEAL
- Skip the juice or soda, they don’t fill you up, AND they give you extra calories you don’t need.
- Also drinking water right before a meal can help fill you up and reduce the chances that you’ll overeat.
#5 BEGIN WITH A VEGETABLE, SOUP OR SALAD
- Vegetable soups and salads have a high water content, are full of fiber-rich veggies and are generally low in calories.
- Limit the salad dressings, they are usually high in calories.
#6 USE SMALLER PLATES AND FORKS
- Using smaller plates and eating utensils will reduce how much you eat.
- One study found that people tend to fill their plates about 70% full, regardless of plate size. That translates into a lot more food if you’re using a 10-inch plate compared to an 8-inch plate — 52% more food, in fact. And when you have more on your plate, you’re likely to eat more.
- Utilize the power of illusion and use a smaller plate and utensils. The same portion will look bigger and you’ll likely eat less.
#7 EAT MINDFULLY
- Limit distractions and be mentally present while you eat, it can help you better recognize when you’re hungry or when you’ve had enough, and potentially reduce the amount of food you eat.
- Mindfulness can help you distinguish between physical hunger and emotional hunger. When you feel hungry, ask yourself if you’re actually hungry or if you’re just wanting to eat because you’re bored or experiencing another emotion.
- Set aside at least 20 minutes to tune into your food, taking time to smell it, taste it and feel its effect on your body.
#8 DON’T EAT IF YOU’RE NOT HUNGRY
- If you’re in the habit of eating when you feel certain emotions, try some other strategies instead, such as going for a walk, exercising, having a cup of tea or journaling.
#9 ADD MORE SPICES TO YOUR MEALS
- Adding hot peppers to your food can help you eat less. A compound in hot peppers called capsaicin can actually help reduce appetite and hunger.
- In one study, participants who consumed spicy red pepper as part of an appetizer ate 190 fewer calories during a subsequent lunch and snack than those who skipped the spice.
#10 EAT MORE SOLUBLE FIBER
- Research has shown that adding soluble-fiber-rich flax or chia seeds to meals increases feelings of fullness.
- Foods with soluble fiber, such as oatmeal, pears and beans, are particularly filling. That’s because soluble fiber holds more water, giving it bulk in the digestive tract. Soluble fiber produces a thick gel that helps slow digestion, keeping hunger at bay.
- Researchers also found that using chia seeds reduced the hunger hormone ghrelin by the end of the six-month period, compared to starting levels.
Easy ways to increase your soluble fiber intake:
- Add chia or ground flaxseeds to smoothies, yogurt and cereal
- Eat whole-grain oatmeal, buckwheat or millet for breakfast with diced apple or pear
- Eat more squash
- Add beans to soups, salads and entrées
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