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The key to losing weight is a balance between the calories you burn and the calories you consume. To lose weight, make sure you're eating quality foods that help you maintain a high energy flux.
That means eating plenty of low-calorie, whole foods with plenty of fiber and protein to help regulate your appetite and keep you feeling full throughout the day. To keep your weight in check, you should try to maintain a high energy flux.
Best Ways to Lose Weight Without Feeling Hungry
Here are six easy ways to boost your energy and speed up weight loss:
1) Everyday Movement
If you want to lose weight, it's not just about exercise. All those everyday tasks like walking, standing, and cleaning can have a big impact on your total calorie burn and tip the weight-loss balance in your favor. Look around your work and home environment for ways you can make yourself more active.
Stand up, and stretch for a few minutes every 30 minutes or so. Watch TV while standing, or stand up to fold laundry instead of sitting on the couch.
If your employer offers it, get a standing desk. Whenever possible, take the stairs instead of the elevator. The stairs are good exercise, and you will also save money by not using electricity.
2) Mix Up Your Workout
Mix up your workouts so that your body doesn't get used to doing the same activities over and over again. Doing so will help you build lean muscle mass and burn more calories to lose weight than if you just do the same exercises every time.
Now that winter is here, you will find it hard to get your usual workout routine in. However, there's no need to give up on your fitness goals — take advantage of the indoor options available.
3) Include more probiotics
The intestine ishome to thousands of different bacterial strains, some of which are thought to influence weight.
A large study review published in 2013 found that certain strains aid in weight loss and reduce symptoms related to obesity. These include bifidobacteria, which helps with weight loss and lessens inflammation. Cheese and other cultured dairy products are rich in bifidobacteria.
Add probiotic foods to your diet every day, such as cultured dairy products, miso soup, tempeh, and sauerkraut.
4) Organic Food
Whole foods, such as fruits, vegetables and beans, plus whole grains are high in fiber.
Fiber takes up space in the stomach and keeps you feeling full for longer. It also slows down how fast food empties from your stomach and keeps blood sugar stable. That helps keep hunger at bay. Fibers called prebiotics also provide food for certain types of healthy bacteria in your gut.
Make sure to have at least three cups of vegetables and three pieces of fruit daily. Include whole grains, beans, and sweet potatoes in your meals.
5) Portion Control
A new study from Cornell University has shown that 92% of people clean their plates.
It's not so bad when you're eating salads, but it could mean calorie overload when it comes to indulgent foods like ice cream, cookies, chips, and others. Don't deprive yourself of these tasty treats. Just trick your mind a bit by using smaller portions.
Instead of serving chips directly from the bag, put them in a small bowl. Use smaller serving utensils, too, and smaller plates — that way, people will get the impression that they're eating larger portions.
6) Eating Mindfully
When you’re distracted, it can be difficult to notice physical hunger and fullness cues.
Mindful eating is about paying attention to internal hunger and fullness cues instead of letting external cues like advertisements or the time of day dictate when you eat.
By eliminating distractions and focusing on the foods in front of you, you can listen to your body's hunger and lose weight effectively. A key aspect of mindful eating is taking into account these internal signals instead of relying on external cues like advertisements or the time of day.
Takeaway
Healthy eating to lose weight is a struggle for a lot of people. However, with some small tweaks and lifestyle changes, it doesn't have to be. In fact, you don't even have to be hungry to lose weight.
One of the most important things when trying to lose weight is to be aware of your hunger level. Eating foods that naturally reduce appetite, keep blood sugar balanced and healthy, and regulate the hormones can help you feel more satisfied and in control. Moreover, you can enjoy the food you eat without feeling deprived.
