For successful dieters, losing weight and keeping it off comes down to 7 easy (and research proven) life styles changes – Barbara Rolls, PhD.
Few people can sustain a plan that requires you to drastically restrict or exclude foods. Barbara has been researching ways to keep dieters satisfied without adding extra calories. Her findings became the basis of her best-selling book, the Volumetrics Eating Plan, which advises readers to quit dieting for good. In her studies, obese women who followed the Volumetrics philosophy ate a larger quantity of food but lost 2.3kg more than those who simply reduced their fat and calorie intake.
1. FILL UP ON FRUITS AND VEGGIES
For weight loss winners, fruits and vegetables are menu mainstays. The study found that people who ate 9 or more daily servings consumed more food, yet fewer calories.
Fruits and vegetables are low-energy-dense foods, meaning they have relatively few calories. These plant-based foods are generally high in fiber and water, so they fill you up more.
Designate about half of your plate to fruits and vegetables, and incorporate them into sandwiches, side dishes, and snacks any time.
2. HAVE AN APPETIZER
A pre-lunch or pre-dinner appetizer, like salad or bowl of soup, is exactly what’s needed to take the edge off hunger – and make them less likely to overeat when the main course is served. In the study, people who had a bowl of vegetable soup prior to a pasta lunch consumed less food and fewer total calories. The type of soup doesn’t seem to matter, provided it’s not made with energy dense ingredients such as cream, full-fat cheese, or dumplings.
When choosing a starter with less caloric ingredients, think mixed greens with a splash of oil and vinegar.
3. OPT FOR ‘BIGGER’ SNACKS
When wanting something to nibble on, reach for low-energy-dense foods like fruits, vegetables and yogurt. Eat just enough to quiet the hunger. Food that are pumped up with air appear to be bugger, so they trick the brain into believing that you’ve eaten more.
Look for snacks that contain 200 or fewer calories. Choose airier or water-based foods, like air-popped popcorn, apples and celery.
4. ALWAYS RESTAURANT SAVVY
Dinning out frequently can seriously derail your diet. The study found that people can still clean their plates with larger servings typical of the restaurant. So order several small dishes in lieu of one larger one.
5. FOCUS ON WHAT CAN BE EATEN
Concentrate on the positive and budget the occasional treat into your plan.
6. KEEP A FOOD JOURNAL
Putting every bite of food consumed to paper helps save off the mindless eating. Keep daily food diaries to better track what you are eating. In addition, write down the time, quantity, and make note of the hunger levels before and after eating. This will help find the individual foods and meals that are the most satisfying for you. Also record the daily physical activity and your body weight.
It’s crucial to stay active and be aware of any weight gain early on so that action can be taken.
7. EAT RATHER THAN DRINK CALAORIES
Liquids will quench thirst, but they won’t fill you up. Watch your intake of beverages, it may add calories.
Shared from article by:
Mindy Hermann, R.D.
Shape, July 2007