5. Make it a 10
Deciding to banish decadent delights while losing weight is a surefire route to feeling deprived and abandoning healthy eating efforts. Instead, go for a winning strategy -- have your cake and eat it, too. When contemplating nonnutritious temptations, take one bite and rate it from one to 10 as if you were a judge in a food contest. Finish it only if it scores a 10 out of 10. Just think of how many just average desserts you've eaten and regretted. When the plan is to lose weight, limit your 10s to a maximum of two per week.
6. Snack smart
Being starved at the onset of a meal goes hand in hand with overeating. Snacks can help bridge long gaps between meals and keep you from being overly hungry. Aim to eat every three to four hours, but don't be spontaneous about your snacking. Instead of perusing the contents of a vending machine, plan your snacks. Tote along some nutritious eats: raw veggies with low-fat dip, a few tablespoons of nuts or seeds with a piece of fruit, or some fruit and yogurt are convenient and satisfying options.
7. Watch out for "super hungry" days
Take heed when appetite changes occur. Often the scale won't register weight loss for a few days, and during this time, regular meals will satisfy your hunger. Suddenly one day, though, the hunger will seem relentless. This is the day that the scale drops -- the payoff day, so to speak. Eat normally through these days -- just don't eat extra food.
Hungry days require some appetite taming, as do special occasions. When a ferocious hunger hits, as it might on a weight-loss day, going for hot foods is more satisfying than cold options (compare eating a cucumber to hot veggies). Or have a hot drink instead of a cold one. And soup carries that satisfaction even further.
Scientists at Pennsylvania State University assessed the difference in caloric intake between drinking water with a meal versus having the water incorporated into the food. In the study, the subjects received three different meals: a chicken rice casserole, a chicken rice casserole served with a glass of water and a chicken rice soup, in which the water was incorporated into the casserole. When the subjects ate according to their appetites, they consumed many fewer calories after the soup compared with both casserole meals.
Other research has suggested that foods with aromas are more satisfying, and because hot foods are more aromatic, this may be one of the reasons that soup is a terrific aid for weight loss. Keep an assortment of lower-salt soups on hand. Load them up with vegetables for even more satisfaction and an added health
perk. Enjoy them as often as you like, even daily, as a snack, before a meal or as part of a meal, if your appetite is a little too keen.
Rosie Schwartz is a Toronto-based consulting dietitian.
Page 2 of 2
|
more articles
