Most people make major changes to their diet when they want to slim down. After cutting down much carbohydrates and fat, they feel hungry. So, won’t it be nice if we can feel satisfied with a small meal which has less fat?
Here are some of the tips I have compiled from people who have successfully lose weight:
- Don’t reduce your portions too much too quick. Though eating less is important, if you have been controlling your portions and you feel hungry after the meal, then you have overdone it too much too fast. If you eat one and half bowl of rice, instead of cutting it down to half bowl, cut it to one bowl. Instead of six ounces of meat at dinner, cut it to four and add more vegetables to the plate.
- Eat foods rich in water and fiber. Fruits, vegetables and low-fat milk are good food to make you feel filled up yet still low in calories. In fact, vegetable soup is a great choice. Alternatively, eat a salad before the main course. The main course is usually the one with the most calories. So, salad before meal helps you to reduce the intake later.
- Focus on whole foods in every meal. Highly processed foods, which are crammed with sugar, will leave you hungry. In addition to that, artificial sweeteners make things worse.
- Drink low calorie soup. Soup take longer to exit the stomach than typical beverages. Soups also can help you eat less throughout the day. My mum likes to make watery soup with ingredients such as tomato, broccoli, garlic, potato and onion. Trust me, it tastes good and I like it very much.
- Add spice. Spicy foods not only seem to temporarily increase metabolism, they can also diminish hunger. (I guess that is why most of my Thai friends are really slim.)
Hopefully, the above tips will be helpful in your weight loss plan. Let me know if you have other experience in cutting down calories yet still feeling full after the meal.
Category: Weight Loss 
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kira // Oct 31, 2009 at 12:49 PM
From my experience; i eat everything in moderation; and i do not even think to do anything like getting protein shakes or other crap like that…..
this is how it works for me: imagine that you have a salary of 1500 calories a day and spend them wisely :) If you finish them before the end of the day….too bad; fill the stomach with salad with no dressing and water and go to sleep ;)
another thing that works for me is to follow the WW points plan; just follow how many points you need and eat everything in moderation; eliminate fried stuff; oily and greasy stuff like fast food crap and exercise every day for an hour with the cardio equipment and 30 min with the weights :D If hungry simply try to drink fresh juice made with a juicer at home (mix pears, apples, oranges or vegetables), and be sure that a glass of that stuff will fill your stomach like if you would eat a couple of 5 dollars burgers ;)
And of course the most important thing is: everyone’s different, so try different solutions and stop to believe to miracle pills and shakes that makes you loose weight or feel full or gain muscles; and eat a bit of everything (because the body needs everything: whole eggs, lean meat and chicken; chocolate and carbs and also fat…if someone tells you differently smile at him/her and go to consult a dietician and not a personal trainer LOL).
sue // Oct 31, 2009 at 10:15 PM
I’ve been maintaining my weight and there are days when I have to ‘diet’ because I overdid the day before. That means 15 more minutes at the gym and eating a smaller lunch. That usually helps me create a 300-500 calorie deficit for that day. I don’t like to obsess about what I eat, I prefer to just make better choices.
foongpc // Nov 1, 2009 at 11:49 PM
Hey, I also noticed most Thais are slim! Actually observed people at Bangkok and found most of them were slim! So it’s their spicy food? I think they also walk a lot and they eat a lot of fresh vegetables : )
Tomasz // Nov 2, 2009 at 2:15 AM
I eat less but to stop after-meal-hunger I eat bread crust or rather I chew it. Strange but helpful. Thanks for great tips!
nia // Nov 5, 2009 at 2:07 PM
i think thai’s are not slim cuz they eat spicy food or lots of veggies. it’s cuz of the economy.
in my opinion, when a country is having problem with obesity, that means the country and its people are rich.
astrothsknot // Nov 6, 2009 at 6:18 AM
Best tip I had (well three tips)
Don’t eat until you are actually hungry
EAT SLOWLY
Stop when you’re full, even if the plate’s still got food on it.
In Western, esp, British culture, we’re made as children to clear our plates. It sinks in so deep that if you don’t finish your meal, people automatically assume there’s something wrong with the food, even when you say “I’m full, but can you wrap it up so I can have it later?”