When we make a change in our nutrition for weight loss a simple way to start would be to look at the amount of food we’re eating and the types of foods as well.*
*(If you have a method to track your intake, this will be taking a deeper look into the foods that fill your day. If you don't, you should have a way to track your intake so you're aware of the foods and amounts in your day.)
We know we’ll get hungry, we’ll sometimes want to snack and not make the best choices and that’s ok in moderation but, focusing on meals that give us a better chance to feel full will be a huge win when losing weight.
Making food swaps like lower fiber foods for higher fiber foods and foods that are calorically dense (higher in cals but usually take up less room in your belly) for foods that are more nutrient dense (foods that are lower in cals but usually take up more room in your belly) —which are ultimately larger in volume or size, can set you up for success when times get tough!
These things can make a substantial difference when trying to adhere to a plan. Filling your plate with veggies, protein, some carbs and fats (depending on how much food your able to eat daily) that are whole, minimally processed, nutrient dense and delicious can make it as if you’re not even trying to lose weight (you still need to be in an energy deficit to lose weight and fat but this can help)! These little things add up and can help you fight hunger and maybe the urge to snack!
Using tricks like drinking a cup of water or two before each meal with higher fiber foods like veggies, food that will make you feel more full like most protein sources and eating slowly and mindfully can help you feel full and satisfied compared to eating calorically dense, more processed foods. That can be the difference between having one meal compared to having a meal with a few hundred calories in snacks after from not being full!
Higher fiber, more voluminous foods through your day can be your best friend and ultimately help you adhere to a calorie deficit. Doing this for a long enough time with some breaks here and there depending on if you need, can help you make steps in the right direction.
Find and use your favorite higher fiber, slower digesting foods and your good eating habits to your advantage when trying to lose weight!
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