14 Healthy Eating Tips to Lose Weight Without Starving

The secret to losing weight through healthy eating is to control overall calories while ensuring a balanced diet to achieve the goal of losing weight. In addition, you should not go hungry during the diet control process and lose weight easily.

Never let yourself get too hungry

When your judgment is overwhelmed, you tend to make wrong decisions. Hunger is a primal urge that is difficult for us to suppress. When you're starving, it's hard to resist eating something delicious unless you can find healthy options. The usual result is that you will eat a lot without any scruples, but later you will regret it.

Planning your meals and snacks can do wonders for curbing those intense hunger pangs, and of course, it can also help you achieve your goal of eating healthier foods. Carry some healthy snacks with you, such as a small portion of pistachios, a hard-boiled egg, a few whole-wheat crackers, a cup of yogurt, or 1/4 cup of raisins. But don't skip meals and eat only these, and don't be too stingy with the snack portions.

Objectively control daily calorie intake

Whether you're maintaining your weight or trying to lose weight, everyone has a calorie budget. And I find that people often overlook this simple fact. Your calorie budget can help you develop healthy eating habits, which can prevent you from repeatedly failing to control your weight. The 2010 Dietary Guidelines for Americans recommend that people's daily calorie intake be based on their gender, age and physical fitness. Once you understand your calorie budget, you can plan how much fruits, vegetables, whole grains, low-fat dairy, and other protein-rich foods you need to eat each day.

Using the red, orange, and green principles

Make sure at least one food in each meal is one of the three colors mentioned above. Focusing on these types of foods will ensure you always have a certain amount of produce on your plate and take away space from higher-calorie foods.

Eat less

If you eat one bite less at each meal, you can eat 75 calories less a day and lose about 4 kilograms in a year!

Be a water lover

Water is essential for maintaining adequate hydration in the body. Some people are always bloated, but in fact it is not because they drink too much water, but because they do not drink enough water. The amount of water each person needs varies, but it is generally recommended that each person drink 2500cc of water per day. Drinking water can make you feel full to a certain extent, so you can feel full even if you consume fewer calories.

Eat less heavy-tasting food

Salt is a big contributor to weight gain, which may explain why that number on the scale never comes down. The average American consumes twice as much salt as they need each day, which causes them to gain weight, bloat their bellies, and hold on to stubborn fat. At the same time, salt makes people feel more hungry and thirsty. Therefore, when buying food, check the nutrition label on the package first. It is best to choose foods with lower sodium content. At the same time, fresh food is healthier than packaged or restaurant food. After you try to reduce your sodium intake and choose more natural foods, you will find that the puffiness on your face and the fat on your belly are improving rapidly.

Add spices to your diet in moderation

A study in the British Journal of Nutrition found that adding hot spices to meals can effectively curb hunger. If you think one reason isn’t enough, we have another one to convince you. Scientists at the University at Buffalo, State University of New York, have discovered that capsaicin, a compound found in chili peppers, can stimulate the human brain to release endorphins, a type of mood-enhancing hormone. Don’t want to starve but still want to be in a good mood? Then try hot spices!

Don't just care about the calories, pay attention to nutritional balance

Don't just focus on the number of calories (such as 100 calories in a pack), make sure your diet contains carbohydrates, protein and fat. By replenishing the body with the nutrients it needs, such as some ingredients that are easy to digest or take a long time to digest, the body can feel full for a longer time, while providing the body with more energy, so as to achieve better weight loss results.

Keep food away from where you eat

When you are eating, if you put food in front of you, you will find that even if you are not hungry, you will involuntarily take another bite. Place food on the kitchen counter or by the stove, remove portions onto plates, and eat at the table. That way, if you want to eat more, you have to get up and get it, which reminds you how much you have eaten.

Keep a food diary

This may sound old news to you, but we have to say it again because keeping a food journal is crucial to losing weight and keeping it off in the long term. A study published in the American Journal of Preventive Medicine found that people who kept a food diary lost twice as much weight as those who didn't. When keeping a food log, be sure to write down exactly what you ate, how much you ate, including any ingredients you added to your food (such as condiments, oils, etc.), and what you drank. At the same time, recording your mood and appetite at the time will help you better understand your eating habits!

Drink soup before meals

A survey conducted by the University of Pennsylvania shows that people who are accustomed to drinking a bowl of low-calorie vegetable soup before meals will reduce their calorie intake at each meal by 20%. Drinking a bowl of low-calorie, gravy-based vegetable soup before your biggest meal of the day can help you cut calories and feel full while losing weight.

Control the timing of your meals

A survey by the University of Rhode Island in the United States shows that people who eat fast tend to be fatter than those who chew slowly. It takes about 20 minutes for your stomach to send the message to your brain that you are full and satisfied. If you eat too quickly, your body won't have enough time to sense fullness, making it easier to overeat. If you want to lose weight, you need to get rid of the habit of wolfing down your food. Try to slow down your eating speed, chew each mouthful at least ten times, and put down your fork after each bite, thus creating a relaxed dining atmosphere.

Overcoming hunger hormones in the body

Even the most dedicated dieter can struggle on their way to weight loss when hunger takes over. The human body secretes a hormone called growth hormone, which can control our hunger and increase appetite.

If we fail to understand, monitor and control growth hormone in our bodies, we will often lose sight of our goal of losing weight. Scientists say that the best way to control growth hormone in the body is to eat about every three hours, with small portions and balanced nutrition. Because growth hormone increases suddenly after fasting for 3-4 hours, regular eating helps prevent overeating.

When the body lacks carbohydrates, it will also cause a surge in growth hormone, so it is equally important to supplement the body and brain with sufficient carbohydrates. If you do not eat regularly or do not replenish enough carbohydrates, the growth hormone in your body will increase rapidly, making you feel more hungry. This can stimulate our sugar cravings and disrupt even our healthiest eating patterns.

Wear clothes that fit you well

Elastic bands are a dieter’s number one fashion enemy. When you dress to fit you well and make you feel good, you realize that the size of your clothing gives you a clear signal that you are full and that you should stop eating as soon as possible. This trick can help you stay mindful of your weight loss goals and prevent you from overeating.

Source: 39 Health Network www.39.net

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