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Health and Fitness News

Eat Less, Feel Full

Lose weight without feeling hungry all the time.

For many, the hardest part of losing weight is feeling hungry all the time. They have a lack of energy and feel deprived of their favorite foods. That doesn't have to be you.

Restricting calories to lose weight means you stop eating when you reach a calorie limit, whether or not you feel satisfied. Without enough calories, you’ll feel zapped of energy. And if cheeseburgers, fries, and milkshakes are your favorite foods, then you’ll feel deprived. That’s when hunger pains lead to overindulging and failed diets.

What many people fail to understand is that you can still lose weight without feeling hungry and tired all the time. The key? Eat the right kinds of foods. Seek foods that are low in calories and fill you up. Not sure where to turn? You’ve come to the right place.

Filler 1: Vegetables

It’s hard to go wrong with vegetables. They’re high in vitamins and minerals, low on calories, and packed with fiber. So you feel full without overdoing it. One cup of vegetables contains a mere 20 to 50 calories.

Dark green leafy greens such as spinach, kale, arugula, and romaine lettuce are the perfect salad base. Potatoes may be high in carbs, but when eaten in moderation, they can be a healthy, filling side. Fill at least half of your plate with vegetables. Just be careful to eat them fresh or frozen—not fried, breaded, or loaded with sauces or salt.

Filler 2: Fruits

Fruits are another no-brainer. Also loaded with nutrients and high in fiber, some fruits have more calories and natural sugars than others. When choosing fruits, make berries a priority. All kinds of berries are great to eat for health and weight loss. Eat them plain or add them to salads, smoothies, oatmeal, or yogurt. The good thing about fruit? It helps satisfy your sweet tooth.

Filler 3: Lean Protein

Every meal and snack you eat should contain a source of protein. Protein, like fiber, takes longer to digest, so it stays in your stomach for longer. This means you feel fuller for longer after eating it. Since some sources of protein are high in calories or unhealthy fats, be picky about what sources of protein you choose.

Not sure how to get more protein in your diet? Eat eggs for breakfast, Greek yogurt or cottage cheese for snacks, turkey for lunch, and fish, tofu, or poultry for dinner. Beans and legumes are also high in protein as well as fiber.

Filler 4: Nuts and Seeds

It’s a mistake to think you can’t snack when you’re trying to lose weight. Without snacks, you may overeat when mealtime finally rolls around. It’s also easy to feel deprived and give up on dieting altogether.

Nuts and seeds are the perfect snack for weight loss since they’re rich in both protein and fiber. Just a small handful takes the edge off your hunger and gives you the boost of energy you need to make it until your next meal. Try chia seeds, sesame seeds, pumpkin seeds, almonds, peanuts, and pistachios. These options taste great and have fewer calories than other nuts and seeds.

Filler 5: Whole Grains

If you’re tired of feeling hungry and tired, you’ve got to stop eating foods made with refined grains. Foods made with white, processed flour only fill you up temporarily. Whole grains, on the other hand, can be part of a weight-loss plan. Try out oatmeal for breakfast. Grab some air-popped popcorn for a snack. Serve up whole-grain bread for lunch. Then mix in some quinoa for dinner.