Lose weight naturally by feeling full and satisfied. You can do this by physically altering the digestive process by eating certain foods and by how you eat.
Here are five simple tricks to lose weight.
1. Drink plenty of fluids before and during a meal.
Liquids can increase volume in the stomach, thus increasing the feeling of fullness.
In particular, warm liquids, such as soup, have been shown in studies to increase the feeling of being full, and when eaten before a meal, lead to lower food intake.1
Stick to low-calorie beverages, such as coffee, tea, and water, and choose soups with low-sodium content.
2. Eat more fiber.
Fiber is good for your gut health. Fiber increases bulk, making tummies and the digestive tract feel fuller.
Fiber also slows down digestion, which may slow sugar release into the blood. Fiber can be found in whole grains, fruits, vegetables, legumes, and supplements like psyllium husk.
Eating fiber-rich foods, including fruits and veggies, has been shown to help in weight loss.2,3
Also, increasing fruits and veggies in the diet is a successful strategy reported to help prevent weight regain.3
3. Mix simple carbs with fat and protein.
Simple carbs, such as chips, white bread, and soda, quickly convert to sugar in the body.
They tend to encourage eating, and they often result in a “crash” in blood sugar and increase hunger soon after. Substituting complex carbs, found in foods like whole grains, for simple carbs can help reduce this effect.
Mix simple carbs with a little (preferably healthy) fat. Fats can slow digestion which may help reduce blood sugar spikes.
Protein often makes people feel more satisfied, and protein may lead to weight loss when combined with lower calorie intake.4,5
Examples of a mix of carbs, fat, and protein:
Crackers, almond butter, and low-fat milk or soy alternative
Fruit juice, low-fat yogurt
Toast, avocado, smoked salmon
Oatmeal, soy milk, almonds
4. Slow down to eat.
It takes time for the brain to receive signals from the stomach to indicate it’s full. Take time to enjoy your food.
Chewing helps to extract nutrients from your food and may improve digestion. Take smaller bites, slow down, and chew longer before swallowing.
5. Eat without distraction.
How often do you eat while driving, streaming videos, working, or scrolling social media? You might be surprised at how much you eat without really noticing.
Most people overeat when not paying attention to their meal. Being distracted prevents paying attention to the body, how it is feeling, and whether it is full.
Practice being present during your meals. Notice the colors, aromas, flavors. Take time to savor each bite and enjoy your food.
You might be surprised at how the food is more satisfying, needing less food to feel full, and giving the brain time to catch up with the stomach.
Eat less by feeling fuller
Long-term, sustained weight loss can be achieved by just eating less. Instead of a crash diet, which won’t work for very long, try eating foods that can make you feel fuller and by eating mindfully.
Adding fiber, fluids, and combining carbs with fat and protein can physically alter the digestive process and increase satisfaction, leading to eating less.
Eating behavior is also a huge factor in how much food is eaten. Thus, slow down and pay attention to what and how you eat.
Want more tips? Research shows these things may help weight loss.
Eat well to be well.
Although created by US Registered Dietitians and PhD-level Nutritional Biologists, the content presented is only for informational purposes and is not intended to be medical advice. Consult your health care provider before using any supplements or making dietary changes.
References
1. Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007;49(3):626-634.
2. Ramage S, Farmer A, Eccles KA, McCargar L. Healthy strategies for successful weight loss and weight maintenance: a systematic review. Appl Physiol Nutr Metab. 2014 Jan;39(1):1-20.
3. Wing RR, Phelan S. Long-term weight loss maintenance. The American journal of clinical nutrition 2005;82(1):222S-225S.
4. Rebello C, Greenway FL, Dhurandhar NV. Functional foods to promote weight loss and satiety. Curr Opin Clin Nutr Metab Care. 2014 Nov;17(6):596-604.
5. Westerterp-Plantenga, M., Lemmens, S., & Westerterp, K. (2012). Dietary protein – its role in satiety, energetics, weight loss and health. British J Nutr, 108(S2), S105-S112.
