How to lose weight without being hungry

You may have read thousands of books Weight loss tipsMost of them seem to focus on the eternal question: how to lose weight without being hungry. Fashionable food And the suspicious fitness gadget seems to be a quick fix, but some Try to lose weight Don’t feel deprived or ready to eat anything.

These are seven ways to not be hungry and still lose weight.

1. Eat good fat

The diet industry has been feared by everyone for decades Dietary fatsome of us still haven’t gone beyond the error message. It is worth mentioning: healthy fats can Increase fullness (Filling Feeling) Hormones that trigger appetite regulation.

“Fat doesn’t make you fat! In fact, when the mass and proportion are correct, it’s the exact opposite and stops you from constantly hungry.” Kylene Bogden, MS, RDN, CSSD, CLT, IFNCPis a performance nutritionist for the Cleveland Cavaliers who often have to help clients get and stay slim without feeling hungry.

She recommends adding one or two vegetable fats to each meal, such as adding a spoonful of unsweetened peanut butter to oatmeal, adding omelettes to omelettes, or using olive oil as the basis for homemade salad dressing.

2. Prioritize fiber and food quantity

Scott Keatley, MS, RDNA registered nutritionist in New York City says that each meal should include two things to help fill you and fill you with:

“Look at your meal,” Kately said. “Does your carbohydrate source contain any fiber? If not, try swapping it for one, e.g. beans,,,,, Whole grain Product or brown rice. “The fiber is not only satisfactory, which may have an overall positive impact on human components, but also provides a lot of Health Benefits.

And most of us don’t have enough time. this USDA Recommended Adults consume 25 to 34 grams of fiber per day, depending on your biological gender.

Then count: “Consider adding more Low-calorie fruit Keatley suggests. Not only is the extra volume that can help you meet, but it also allows you to focus on what you can add to your diet rather than depriving yourself of food.

3. Eat enough protein

Protein helps Repair muscles after exercisecome on, instead of letting them break down. ” Tami Smitha personal trainer certified by NASM. “It also helps Make you more satisfied All day, this can lead to less snacks and Less desire. Proper protein consumption will allow muscle maintenance while dissipating excess fat. ”

4. Drink water regularly between meals

You probably know Drink more water Can help calm hunger, but when What’s the best?

“I strongly recommend that all my clients start the day by drinking a glass of water and continuing to drink about 8 ounces per hour.” Sylvia Melendez-Klinger, MS, RDN, LDN, CPTa registered nutritionist in Chicago. “It’s important to drink between meals because it keeps you going Feel full and moisture. You’ll be surprised how this simple habit can help you eat less than your daily calories. ”

To increase flavor without stacking the calorie count of bottled beverages, Melendez-klinger recommends Inject water Use fresh herbs or fresh fruit or add a small juice.

5. Eat before you feel really hungry

Plan meals and snacks to avoid wasting unintentional calories. If you wait until you go hungry to eat, you have the potential to overeat and those who feel weak and fanatic may give up on diet altogether.

“Even if it’s just a little bit Snacks rich in protein“Sporadic meal times can lead to extreme blood sugar High and low. This can lead to fatigue, hunger and sugar cravings. ”

6. Eat carefully

“How you feel” is not only a cute phrase, but also a major obstacle to weight loss for many people.

“Many of us have a hard time distinguishing when we are really hungry rather than boredom, annoyance or stress.” Dr. Paul Greenea behavioral health psychologist in New York City, specializes in weight loss. “So when we actually have an emotional experience, we start to believe we’re hungry.”

If you have problems with your emotional diet, try a delay strategy: If you feel hungry, wait for 10 minutes for a place where food is not easy to arrive. “If you’re still hungry after 10 minutes, eat it,” Green said. “If not, you just learned something about distinguishing real hunger from other experiences.”

7. Priority sleep

if you sleepwhether you are on a diet or not, hope your hunger rises the next day.

“There is not enough sleep disorder, and Ghrelin and Leptintwo hormones that relieve hunger, appetite and weight. ” John Foxis an NSCA certified personal trainer and a precise nutrition certified counselor in Los Angeles. “The better the rest, the greater the chance of making an informed dietary decision.”