HOME / WEIGHT CONTROL / DIETS

How to manage your weight without being hungry

Have you tried to lose weight by cutting down the amount of food you eat? Do you still feel hungry and not satisfied after eating? Or have you avoided trying to lose weight because you're afraid of feeling hungry all the time? If so, you are not alone.

WASHINGTON. -- Many people throw in the towel on weight loss because they feel deprived and hungry when they eat less. But there is another way. Aim for a slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity. You can cut calories without eating less nutritious food. The key is to eat foods that will fill you up without eating a large amount of calories.

If I cut calories, won't I be hungry?

Research shows that people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by lowering the amount of fat and or increasing the amount of fiber-rich ingredients, such as vegetables or fruit.

Let's take macaroni and cheese as an example

The original recipe uses whole milk, butter, and full-fat cheese. This recipe has about 540 calories in one serving (1 cup).

Here's how to remake this recipe with fewer calories and less fat:

• Use 2 cups non-fat milk instead of 2 cups whole milk.

• Use 8 ounces light cream cheese instead of 21⁄4 cups full-fat cheddar cheese.

• Use 1 tablespoon butter instead of 2 or use 2 tablespoons of soft trans-fat free margarine.

• Add about 2 cups of fresh spinach and 1 cup diced tomatoes (or any other veggie you like).

Your redesigned mac and cheese now has 315 calories in one serving (1 cup). You can eat the same amount of mac and cheese with 225 fewer calories. (SOURCE: CDC)

Photo: Wikihow

More YOU MAY ALSO LIKE

TOP 5 ARTICLES

  • SUBSCRIBE TO OUR

    NEWSLETTER

    Subscribe to our free newsletter and get articles and tips about your personal interests in your own inbox every week.

    SUBSCRIBE