How to lose weight and not be hungry

You can read thousands of Weight loss tipsAnd it seems that most of them focus on the eternal problem: how to lose weight without hunger. Food meals heresy Doubted fitness tools may look like a quick solution, but there are some Cross and real ways to lose weight Without feeling deprived or as if you are ready to eat anything on hand.

Below are seven ways to hunger and still lose weight.

1. Eat good fat

For decades, the diet industry was supported by everyone Food fatAnd some of us are still not on wrong information. It is worth saying again: healthy fats can Saturation (Feeling of fullness) by release hormones that regulate appetite.

He says: “Fat does not make you fat! In fact, when the quality and the ratio are properly, they do the exact opposite and prevent you from feeling hungry constantly,” he says. Kylene Bogden, MS, RDN, CSSD, CLT, IFNCPPerforming dietitian Cavaliers who often have to help customers stay without hunger.

It recommends meal to meal or two vegetable fats in every meal, such as adding a tablespoon of non -local peanut butter to oatmeal, and it is issued with an omelette with a jawamouli scoop, or by using olive oil as a base to wear homemade salad sauce.

2. Determine the priorities of fiber and food

Scott Keatley, MS, RDNThere is two things that each meal should include to help you fill and keep your fullness:

“Look at your meal,” says Ketley. “Does your carbohydrate source contain any fiber? If not, try to replace them for one, like Beanand Full pill Products, or brown rice. “The fibers are not only satisfactory, which may have a positive effect in general on body composition, but also provides many Health benefits.

Most of us do not get enough. the The US Department of Agriculture recommends Adults consume between 25 and 34 grams of fiber per day, depending on your biological gender.

Then the folder comes: “Think about adding more Low caloric fruits Keatley recommends, “Keatley does not help you that vegetables are on your plate.

3. Eat enough protein

“Protein helps Fix your muscles after exerciseHe says: “They make them crowd instead of allowing them to collapse.” Tami SmithA personal trainer accredited from epidemiology. It also helps It keeps you more saturated Throughout the day, which may lead to a snack and Less number of desire. Consuming appropriate protein will allow muscle maintenance while throwing over fat. “

4. Drink water regularly and between meals

Maybe you know that Drink more water It can help suppress hunger pain, but when and How optimum is?

He says: “I strongly recommend all my customers to start today by drinking a cup of water and continuing to drink about 8 ounces (one cup) every hour.” Sylvia Meendez-klinger, MS, RDN, LDN, CPTNutritionist registered in Chicago. “It is important to drink between meals because it can keep you Feeling full And Hed-Hydrated. You will be amazed at how this simple habit can help you take much less calories than you are on a daily basis. “

To add a flavor without assembling caloric calories to bottles of bottles, Melendez-klinger suggests Plant With fresh herbs, pieces of fresh fruit, or add a small spray of juice.

5. Eat before you really feel hungry

Plans of meals and snacks to avoid welcoming unintended calories. If you wait for hunger to eat, you will risk excessively, and a feeling of weakness and anger may lead you to abandon the efforts to follow your diet completely.

“Avoid going longer than four hours without eating, even if it is just a little A rich protein snack“The intermittent meal times may lead to severe blood sugar Heights and declines. This can lead to fatigue, hunger and intense desire for sugar. “

6. Eat rationally

“Eat your feelings“Not just a cut phrase – it is a major obstacle to weight loss for many.

“Many of us face difficulty in discrimination when we are actually hungry for boredom, inconvenience or stress,” he says. Paul Green, PhDA psychologist in behavioral health in New York City, specializing in weight loss. “As a result, we believe that we are hungry when, in fact, we have an emotional experience.”

If you have a problem with emotional eating, try the delay tactic: If you feel hungry, wait 10 minutes somewhere at hand. “If you are still hungry after 10 minutes, I eat,” Green says. “If you are not, you just learned something about distinguishing between real hunger from other experiences.”

7. Give priority to quality sleep

If you Cry on sleepExpect your hunger the next day, whether you are eating a diet or not.

“Not getting enough sleep with graylin production and LeptinTwo hormones that reduce hunger, appetite and body weight say. John FoxNSCA certified coach and nutritional consultant in Los Angeles. “The more you are fine, the more likely to make smart dietary decisions – and work.”