Lose weight and feel full on fewer calories

Lose weight and feel full on fewer calories. Does this claim sound like another quick diet promise with a disappointing ending? I can understand why you feel this way, but trust me, this is not a gimmick. Not only is it a legitimate claim, it’s simple and easy to make. And best of all, you won’t feel hungry and deprived.

Is that how it works. All you need to do is learn which foods fill you up with the least amount of calories and choose them most of the time. Think about it this way. If most of your food choices contain a lot of calories in each bite, at the end of the day, you’ll be consuming more than you need. And as a result, you will continually gain weight or find it difficult to lose it. However, by choosing foods that are less calorie-dense yet fill you up, you can manage your weight without feeling hungry all the time. This will increase your chances of sticking to your plan and reaching your ultimate weight and health goals.

Starving yourself to lose weight is not only unnecessary, it’s unhealthy. Follow these simple steps for a healthier and more effective way to lose those extra pounds and maintain your desired weight.

1. Increase the volume. Include more fruits and vegetables in your diet throughout the day by topping your cereal with berries, eating an apple or carrot sticks, tucking your favorite vegetables into your sandwich, or simply increasing the proportion of vegetables on your plate.

2. Eat soup. One component of food that has a big impact on how much you eat is water. Water adds weight and volume to foods without adding calories; in other words, it reduces the caloric density of food. Broth-based soup, like vegetable barley, is a water-rich food that will fill you up without packing on the calories. Eaten at the beginning of your meal, it will take away your hunger. Even with this added dish, you’ll likely eat fewer total calories during the meal.

3. Cut the fat. Without sacrificing flavor, you can reduce calories by reducing fat in foods. Use a smaller amount of very flavorful oil like extra virgin olive oil, switch to low-fat dairy, buy the leanest cuts of meat, and eat less. Fat contains more than twice the calories in an ounce of food than carbohydrates and protein.

4. Stock your kitchen. Stock your cabinets, pantry, and refrigerator with a variety of your favorite low-calorie foods so they are what you eat when you feel like eating. For example, apple slices with a slice of low-fat cheese, tomato soup with baby carrots, a small scoop of fat-free cottage cheese with a few chunks of fresh pineapple, a multigrain cracker with a scoop of low-fat ricotta cheese, and a honey drizzle; the options are endless.

5. Eat what you like. Modify your favorites instead of deleting them. For example, add vegetables to your favorite mixed dishes: Boost chili, casseroles, and even macaroni and cheese with water-rich vegetables like broccoli, carrots, or tomatoes.

6. Make it positive. Focus on what you can eat, rather than what you can’t. Experiment with different low-calorie foods and create eating habits you enjoy so you don’t hold back.

Move over from McDonald’s and Burger King. For a “real” extra value meal, try this delicious recipe that’s bursting with flavor and nutrition, without all the calories.

FRESH TOMATO SAUCE ON PASTA

Courtesy of Supermarket Savvy

1 package (16 ounces) Hodgson Mill Whole Wheat Spaghetti with Ground Flaxseed

1 cup red onion, chopped

1-2 garlic cloves, minced

1 tablespoon. olive oil

8 – 12 fresh ripe tomatoes, peeled and coarsely chopped (8 cups) or 2 (28 oz.) cans diced tomatoes

¼ cup fresh basil, chopped

2 teaspoons sugar

2 teaspoons dried oregano

1 can (6 oz.) tomato paste

Salt, pepper and Parmesan cheese to taste

In a large saucepan, sauté onion and garlic in olive oil until soft. Add the fresh tomato chunks, herbs, and spices. Bring to a boil, reduce heat, and simmer for 30 minutes. Add the tomato paste and simmer an additional 5 minutes or until heated through.

While the tomatoes simmer, cook the pasta according to package directions. Drain but do not rinse. Serve pasta hot topped with fresh tomato sauce and a sprinkle of Parmesan cheese.

Yield: 6 servings

Each serving: 276 calories; 9g. Dietary fiber; 49g. carbohydrates; 12 g. proteins; 3g. Fat; 1 g. saturated fat; 600mg omega-3; 0mg. cholesterol; 40mg. sodium.

The key to permanent weight loss is to have an eating style that is nutritious and satisfying. With all the quick-fix diet tricks out there, this can be very challenging. I’d like to help you lose weight by creating a personalized plan that allows you to enjoy healthy and satisfying food, one bite at a time.