Controlling Hunger to Lose Weight

Overview
Maybe you are struggling to lose weight but find it hard to do because you are always hungry. And it's hard to control how much you eat when you're hungry. But what if there was a way that you could curb your appetite and eat less at lunch or dinner. This might actually help you to lose the weight. Here are a few ideas that have worked for others and could work for you. It's worth a try.


Drink More Fluids
Water. Drinking a glass or two of water about 30 minutes before you eat will help you feel full, reduce your hunger and cause you to eat less. This could make a big difference in how many calories you consume and make it easier for you to lose weight.

Coffee or tea. In addition to water, you can drink plain coffee or tea. These beverages can be quite soothing, help you to relax, and ease any tension or stress you might be feeling. So, you would be less tempted to fill up on high-calorie comfort food.

Broth. Having a cup or two of broth or chicken before your meal is yet another way to fill up on no-calorie or low-calorie foods, which in turn can help to eat less and control the amount of calories that you consume for the day.

Other soups. Heavier soups, like lentil, bean, vegetable, chicken or fish soup may contain more calories than the water, tea, coffee or broth mentioned earlier. But that is no reason to rule them out. Actually, it makes good sense to include these soups as part of your weight-loss strategy because they are more filling and can therefore help you to eat less of other high-calorie, less nutritious options. These soups are also high in fiber, which means they can keep you feeling full longer. So whether you use them as an appetizer, or as part of the main course, they can prove to be valuable in helping you to fight hunger and keep the calories down.

Snacks
There will be times when you are feeling hungry an hour or two before your next meal and want something to eat other than the food and drink mentioned above. Instead of reaching for high-calorie, sugary and/or high fat snacks, reach for something that will not trigger a rapid rise and fall in your blood sugar.

Unbuttered popcorn, nuts and seeds.  Foods like popcorn, nuts and seeds make great snacks when you are trying to stave off hunger. They are high in fiber and will contribute a few grams of healthy fat. Don't be alarmed by the fat in nuts. The amount you get from one or two ounces will be more than compensated for by the amount of food you are able to cut back at your next meal. Besides, it's nothing you cannot burn off with a few minutes of brisk walking or stair climbing.

What about fruits and whole grains? There is a place in a healthy diet for fruits and grains, just as there is for dairy and meat, fish and eggs. But keep in mind that sugars and starches can cause an increase in blood sugar, followed by a rapid fall. When your blood sugar falls, you could cause you to overeat. This is just what you are trying to avoid if you find yourself frequently hungry at mealtime. On the other hand, if these foods keep you satisfied and are not hunger triggers, you could include them as part of your effort to curb hunger pangs.

Summary

Give yourself the winning edge by drinking water or consuming other filling foods that provide lots of fluid and fiber, without the unwanted calories. Then when you sit down to a meal, you can enjoy the food without stuffing yourself with unwanted calories and increase your chance of losing weight.

How Much Should You Eat to Lose Weight?

Overview
Just about everyone knows that you need to eat less calories and burn more energy in order to lose weight. But just how much should you eat? The answer is, it depends on your state of health and a number of other factors, including stress, sleep and exercise.

MyPyramid makes it easy to plan meals and snacks to meet the minimum nutritional needs of most Americans. Individual needs vary, so, it would be a good idea to consult a registered dietitian for additional guidance on how to use MyPyramid to meet your personal diet and weight loss needs.

Using MyPyramid
Here is a summary of the recommendations for how much food from the basic food groups American adults should eat daily, based on MyPyramid. You will have to make adjustments based on your personal health status, weight loss goals, and the amount of exercise you get. Keep in mind that exercise is the biggest factor when it comes to burning calories to lose weight.

Basic Food Groups and recommended intake

Grains - 5 to 8 ounce equivalents servings
These should be mostly whole grains. One serving is the equivalent of 1/2 cup cooked cereal or 1 slice of bread.

Fruits - 1-1/2 to 2 cups
One serving is the equivalent of 1cup of fruit or 100% fruit juice or /1/2 cup of dried fruit.

Vegetables - 2-1/2 to 3 cups
One serving is the equivalent of 1cup of raw or cooked vegetable or 2 cups raw leafy greens.

Dairy (milk, yogurt, cheese) - 3 cups or equivalent
One serving is the equivalent of 1 cup of milk, 6-ounce cup of yogurt or 1-1/2 ounces of natural cheese.

Meat or Other Protein - 5-1/2 to 6-1/2 ounce equivalents
One serving is the equivalent of 1 ounce of meat, fish or poultry; 1 egg; 1/4 cup cooked beans or peas; or 1 ounce of nuts.


Fats or Oils - 5 to 7 teaspoons
Avoid  Avoid saturated fats and trans fats.


Avoid eating foods with added sugars while you are trying to lose weight.

Sample Low-Calorie 
Here is a sample low-calorie menu for one day. Note: (The actual calories in this sample menu would vary depending on the actual ingredients used as well as actual amounts eaten. In general, the day's intake should range from 1600 to 1800  calories. You should be able to lose weight on a diet between 1200 and 1800 calories. If you exercise regularly, you will have more flexibility in how much you can eat and still lose weight.)


Breakfast: 1/2 cup cooked oatmeal, 1 cup low-fat milk and 1/2 cup raisins, water

Morning snack: 1/2 ounce nuts, water

Lunch: 2 slices whole wheat bread, small chicken breast, 3/4 ounce swiss cheese, 1-1/2 cup broccoli, water

Afternoon snack: 1 apple, water

Dinner: 1 small baked potato, 1/4 cup of baked beans, 2 ounces baked salmon, 2 cups tossed salad, 1 tangerine, water

Night-time snack: 6 ounces yogurt, water

Note: Avoid food and drink containing added fat, sugars and limit the amount of sodium you consume.

Summary
Cutting calories is important when you want to lose weight. But you need to eat enough to maintain your health. Use MyPyramid as a starting point for planning low-calorie meals and snacks, and talk to a registered dietitian for personal guidance to meet your unique needs. Get more details from the USDA.