The Best Ways to Eat to Lose Weight

Regular, frequent exercise and eating the proper diet are the two main components of weight loss. The term "dieting" implies a temporary eating style resulting in weight loss, whereas the word "diet" signifies a lifestyle change that results in weight loss. The best ways to eat in order to lose weight don't involve dieting, rather, they consist of fundamental changes made to the diet itself.
  1. Eat Breakfast

    • Eating breakfast is a simple dietary change that can result in weight loss because it reduces the potential for overeating later in the day. Eating breakfast also increases your energy at the start of the day, which helps increase physical activity.

      According to Mayo Clinic expert Katherine Zeratsky, R.D., L.D., missing breakfast "can increase your body's insulin response, which in turn increases fat storage and weight gain." This increases the risk for obesity. Further, those who eat breakfast tend to make healthier food choices throughout the day, whereas those who skip it tend not to pick fruits and vegetables when given the option.

    Eat When Hungry

    • Simply eating only when you're hungry can go a long way in aiding weight loss. People eat for a multitude of reasons, not all of which stem from hunger. Eating because it's time to eat, eating due to nervousness or boredom, or eating when over-tired are common approaches to food. Three square meals a day plus a snack or two have become the norm, and many people don't know what a true hunger pang is anymore. Often, an initial feeling of hunger is merely dehydration, satisfiable with a glass of water. Listen to your body for at least a week, learn your own hunger cues and follow their lead.

    Portion Control

    • Eating smaller portions more frequently tends to reduce overall caloric intake without sacrificing nutrients, as long as the meals are somewhat planned. Restaurant-size portions are usually at least double the size of a normal portion, and a full dinner plate at home is similar.

      Understanding true serving sizes is the key to successful portion control. For example, one serving of meat is the size of a deck of cards, not half a dinner plate. Adhering to proper portions is made easier by serving food on small dishes rather than eating it directly out of its package or pot. Slowing down during meals and taking time to appreciate the smell, taste and texture of food also aids in portion control because you can feel yourself becoming full.

    Increase Fiber

    • Not only does fiber help regulate bowel function, it also helps you feel satisfied for a longer period of time after eating. High-fiber foods, such as fruits, vegetables and whole grains tend to have fewer calories per portion than other foods, meaning they are less "energy dense," but without sacrificing satiety. It typically takes longer to chew high-fiber foods, which allows you to feel when you've become full, and stop eating.

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