Eating less works for weight loss because in simple terms, it means adding fewer calories to the body while it has the chance to burn off those calories already stored as fats. While less (food) is really more (pounds shed) in this case, the dieter needs to pay attention to weight loss nutrition.
Whether one is trying to lose weight or maintain it, it is paramount to eat right to keep the body nourished. One tactic to use when trying to eat less is to go for healthy foods that are filling. This way, there is less inclination to overeat and the body is not deprived of necessary nutrients.
Types of Healthy Foods
Healthy foods are all around us, like those which provide protein, fiber and Omega-3 fatty acids. Of course, not all are created equal as only some have the quality of being satisfying and filling in smaller amounts. Going for these types of healthy foods is the solution to eating less for weight loss.
- Proteins: These are necessary for building and maintaining muscles; the latter is key for effective weight loss as calories are burned to keep muscles working. What's more, the body expends more calories to digest proteins as they have a higher thermic effect.
- Fiber: Eating foods which contain lots of fiber can be filling. It can take more time to chew, and this actually promotes saliva and the production of stomach juices that can fill the stomach. Taking a longer time to eat can signal to the brain that one is about to fill full.
- Omega-3 Fatty Acids: They are the good fats that the body requires for heart health. They help fight against high blood pressure, high cholesterol and even diabetes. While not a direct factor in helping to lose weight, they are important as part of good nutrition in a weight loss program.
What Filling Healthy Foods to Eat to Lose Weight
Eating eggs and oatmeal is a great way to start the day with essential proteins and plenty of fiber to provide energy yet stay full enough till the next break. Drinking freshly squeezed juices or just water is much better than the usual morning cuppa of coffee or tea.
For main meals, ensure there are generous servings of vegetables -- again, fiber to get that feeling of fullness. Broccoli is especially good as it contains few calories and lots of water. Kale, spinach and carrots are beneficial too. For variety, eat veggies raw (and hold that salad dressing!), make vegetable soups or stir-fry in olive oil.
Take more fish instead of meat for their Omega-3 fatty acids and lots of proteins. Fish like salmon and sardines are best. When eating meat, go for lean cuts and remove skin and obvious fats. For instance, eating chicken with skin is more unhealthy than eating a lean beef steak. At all times, avoid deep-frying fish or meat; grill or simply steam these.
When it comes to snacks, do not eat sugary desserts or oily finger food -- so french fries, buffalo wings, sundaes, cakes, etc are out. Instead, chew on raw celery or carrot sticks, have some fresh fruits like blue berry, raspberry, watermelon or grapes. Or blend a cool smoothie with similar ingredients for a refreshing and healthy drink.
You Can Eat Less and Lose Weight Healthily
As discussed earlier, it is not difficult to include healthy foods in your weight loss diet plan and embark on eating less to lose weight. Once you know what foods to go for -- the healthy kind, that is -- to keep you feeling full, you naturally will tend to eat less at each meal and see your weight going down steadily.
Indeed, eating less to lose weight is one approach to weight loss that works. Learn more about proper weight loss nutrition and other weight loss tips at WeightLossWorks.org.
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