Do you like to eat like me? Find out how you can still lose weight without starving to death. Learn the three little secrets that you need to know!
If you are anything like me (big boned with a healthy appetite) you might find it hard to manage your weight while not starving all the time. How many times have you looked at those tiny commercial pre-packaged meals and said, “Who the heck eats like this? I can eat two of these!”? Or, how many times have you felt like you were always searching for something to keep you from feeling that gnawing, burning feeling in your stomach from being hungry all the time? Did water help? No, I didn’t think so. I feel your pain, because I live it all the time! So, for those of us that need to eat, but can pack on the pounds by just smelling food, we need to think smart. In my journey and knowing my body, I learned a thing or two from experts and through my own experience. I broke it down to three simple secrets that has worked for me. Here they are:
Secret One – How to Stay Fuller Longer
I learned this secret in a diet nutrition class from a certified dietician. The secret was fiber! Foods high in fiber makes you feel fuller longer. I ate protein this and ate protein that, thinking protein was the answer. Wrong! Your body uses protein as fast as a laser beam, in and out. Plus protein is calorie rich! How about drinking water? Ever drink water to feel full? How has that worked for you? I’m full for a minute or two, then continuous trips to the bathroom to pee. Hydration is super important, but dang it, I’m hungry!
The trick is to eat foods that are high (or higher) in fiber, because your body has to break it down, which takes longer. Plus, fiber is great for your body. So, vegetables, grains and legumes are great fiber sources (and less calories too). Also, try to find breads that are closest to four grams of fiber per serving. Try substitutions like, kale for lettuce or vegetables instead of potatoes or fries. Still hungry at dinner time? Eat more vegetables instead of piling the meats. Plus, four ounces of vegetables occupy more space in your stomach than four ounces of meat. So, fiberous foods takes up more room in your stomach, takes longer to break down and has less calories… hmm… the facts says it all. Wouldn’t you agree?
Secret Two – Stop Getting Fooled Know What Your Are Eating
How do you know what your are eating is what you should be eating? I learned one interesting thing. Don’t read the box (advertisements). Read the label! OMG, the law allows food manufactures to use “buzz words” to trick us into what they want us to think is “healthy.” The FDA allows them to say a food is made with “real what ever” if it contains any amount (no matter how little) of the “real whatever.” How many times you had a drink “made with real fruit juice” and it was just flavored sugar water and a label of unpronounceable ingredients? FDA allows that if they added just a drop of real juice in their beverage solution, they “technically” made it with real fruit juices. Shocking right? Same with breads! Here is an example of two breads side-by-side made by the same manufacturer. One is their brown “wheat” bread the other is their white bread. Examine their labels. Note their serving size (1 slice), the calories and the fiber per serving (less than 1 gram):
So, other than 10 calories, they are basically the same bread! How can that be? One is wheat bread, it’s brown. Well, let me ask you this: Isn’t bread made with wheat? So, that is not a lie… (shady, right?) and with a little brown food coloring… Presto! You now have brown wheat bread! Geez..
What I find deceptive too is they like to use the “single slice” approach to make the bread appear with “less calories”. When was the last time you used one slice of bread for your sandwich? I didn’t think so. So, what I do is read the labels. Here is another “healthy wheat bread” from the same manufacturer. Note the serving size (1 slice), calories per serving (100 cals) and the dietary fiber (3 grams):
Again, one slice? This is one of those breads with the bigger slices. So, either you make a bigger sandwich (more calories eaten) or cut the slice in half and get a smaller sandwich (hungry). So if we cut the slice in half, we get 50 cals and 1.5 grams of fiber per “slice”. The fiber is better than the first breads above (better than less than 1 gram per slice). So, the nutrition is slightly better, but the volume is slightly worse… so, there’s the trade off. You either end up eating more calories or eating less, going hungry. Dang…
Remember when I said bread should be close to four grams of fiber per serving? Is that possible? Of course it is, look for it. So, I am not really into super dark wheat breads. So, I found one bread that is light, but gives me a great combination of fiber, volume and calories that I am willing to live with. Note the serving size (2 slices), calories (130 cals/ 65 per slice) and fiber (3 grams/ 1.5 per slice):
This bread already beats the other breads. It has less calories per slice, way more fiber and a serving is two slices instead of just one. Great! So, I can make a normal-sized sandwich with bread that makes me fuller, longer and with less calories. Score! So, I hope this is a great example of the benefit of reading the labels and don’t believe the advertising hype! This is such an easy step. You only have to identify the food you like just once! Awesome right?
Secret Three – Eat More Food Eat Less Calories
What!? Yep, I said the same thing when I stumbled on this secret concept. How can you eat more food and eat less calories? I’m not talking about diet foods that say less calories so I can just eat more of them like a hog. I’m not talking about processed “fake food” products that visually resemble food because they are so loaded with substitute sweeteners, proteins and other junk. I’m talking about natural, cheap and healthy food that fills you up and never lets your down! It is about substituting your foods with other foods you might like.
The trick is to look for food that is not calorie dense and the closest thing to natural (unprocessed). I drink water with meals. How about mineral or soda water instead of soda? How about fruit instead of candy or juices? Salads instead of macaroni and cheese. Substitutions like that. It makes such a big difference. Since I often eat to feel full, I made the mind shift to eat food like that instead of calorie dense foods. So, I pile up the fresh or frozen veggies and fruits instead of more meats and starches on my plate. I also pick fresh over canned and frozen over fresh (there is a reason concerning freshness and nutritional value). So eating a dinner consisting couple of baked pork chops, sautéed broccoli and mashed yams (with margarine) is about 500-700 calories vs. 1200 calorie dinner at a restaurant. Amazing right! Big kid eats and saves on calories! Score!!
Each of these secrets are effect in losing weight, especially if you like to eat like me. However, all three of these secrets with their powers combined makes the super ninja of weight loss because you get to eat and still lose weight.
Combine these secrets with a walk every once in a while, just think about that! Burning calories with a low aerobic workout and not consuming so many calories. Change is right around the corner, you just got to look.
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