Exercise is great for getting fit and losing weight, but it’s useless if before, during, and after each workout you’re stuffing your face. If you want to lose weight you must tune in to your body’s signal to eat. Hunger is a physical cue that you need energy and it can be your best diet ally if you listen to it. Don’t listen to it however and hunger becomes diet enemy number one causing you to eat more than you need or get too hungry and give in to out-of-control cravings. Follow these three tips and you’ll be able to step away from the extra food, eat to stay satisfied, and shed pounds in the process.
Determine How Hungry You Really Are
Before you can rein in your overeating, you must learn to recognize the physical cues that signal a true need for nourishment. Most people wait until that starving feeling hits to eat, but that is actually the worst time to eat since you’re more likely to binge eat. The optimal time to eat is when you’re moderately hungry. You know, that moment when your stomach may be growling, and you’re planning how you’ll put an end to that nagging feeling. This is the best time to get your grub on.
Eat Every 4 Hours
It sounds a bit much, but eating every 4 hours keeps blood sugar and energy stable, which prevents you from feeling an extreme need for fuel. Waiting too long to eat can send you on an emergency hunt for energy and the willpower to make healthful choices plummets. When you’re feeling hungry between meals, snack on whole foods such as fruit and unsalted nuts, which contain more fiber and water, so you fill up on fewer calories.
Eat Protein With Every Meal
Eating protein with each meal not only helps you feel more satisfied and less hungry, but it can help you preserve more lean body mass as you slim down, which includes calorie-burning muscle. Try having a serving of lean protein such as egg whites, chunk light tuna, or skinless chicken at each meal. A serving of meat is about the size of a deck of cards or the palm of your hand — not including your fingers. Beans are also a great source of protein. Black beans, chickpeas, and edamame (whole soybeans) are low in fat, high in fiber, and packed with protein. Eat up!
How do you keep from overeating?