Lose Weight and Feel Full With Fewer Calories

Lose weight and feel full with fewer calories. Does this claim sound like another quick-fix diet promise with a disappointing ending? I can understand why you might feel that way, but believe me, this is not a gimmick. Not only is it a legitimate claim, it's simple and easy to do. And best of all, you won't feel hungry and deprived.

Here's how it works. All you need to do is learn which foods fill you up with the fewest calories and choose them most of the time. Think of it like this. If most of your food choices pack lots of calories into each bite - by the end of the day - you will consume more than you need. And as a result, you will continually gain weight or find it hard to lose. However, by choosing foods that are less calorie-dense and yet filling, you can manage your weight without feeling hungry all the time. This will increase your chances of sticking with your plan and reaching your ultimate weight and health goals.

Starving yourself to lose weight is not only unnecessary - it's unhealthy. Follow these simple steps for a healthier more effective way to shed those extra pounds and maintain your desired weight.

1. Bulk up. Squeeze more fruits and vegetables into your diet throughout the day by topping cereal with berries, snacking on an apple or carrot sticks, tucking your favorite veggies into your sandwich, or simply increasing the proportion of veggies on your plate.

2. Eat soup. One component of food that has a big impact on how much of it you eat is water. Water adds weight and volume to foods without adding calories; in other words, it lowers the calorie density of foods. Broth-based soup such as vegetable barley is a water-rich food that will fill you up without packing on the calories. Eaten at the start of your meal, it will take the edge off your hunger. Even with this extra course you are likely to eat fewer total calories during the meal.

3. Cut the fat. Without sacrificing taste, you can cut calories by reducing the fat in foods. Use a smaller amount of highly flavorful oil such as extra-virgin olive oil, switch to lower fat dairy products, and buy the leanest cuts of meat and eat less. Fat packs more than twice as many calories into an ounce of food than both carbohydrates and protein.

4. Stock your kitchen. Fill you cabinets, pantry, and fridge with a variety of your favorite low calorie- density foods so these are what you eat when you have the munchies. For example, apple slices with a low-fat cheese wedge, tomato soup with baby carrots, a small scoop of fat-free cottage cheese with a few chunks of fresh pineapple, a multigrain cracker with a dollop of low fat ricotta cheese and a drizzle of honey; the choices are endless.

5. Eat what you like. Tweak your favorites rather than eliminating them. For example, add vegetables to your favorite mixed dishes - bulk up chili, stews, and even macaroni and cheese with water-rich veggies like broccoli, carrots or tomatoes.

6. Make it positive. Focus on what you can eat, rather than what you can't. Experiment with different low calorie-dense foods and create eating habits you enjoy so you stick with it.

Step aside McDonald's and Burger King. For a "real" extra value meal, try this delicious recipe packed with flavor and nutrition - without all the calories.

FRESH TOMATO SAUCE ON PASTA
Courtesy of Supermarket Savvy
1 (16 oz.) pkg. Hodgson Mill Whole Wheat Spaghetti with Milled Flaxseed
1 cup red onion, chopped
1-2 cloves garlic, minced
1 Tbsp. olive oil
8 - 12 fresh ripe tomatoes, peeled & coarsely chopped (8 cups) or 2 (28 oz.) cans diced tomatoes
¼ cup fresh basil, chopped
2 tsp. sugar
2 tsp. dried oregano
1 (6 oz.) can tomato paste
Salt, pepper, and parmesan cheese to taste
In a large saucepan, sauté onion and garlic in olive oil until soft. Stir in fresh tomato chunks, herbs and spices. Bring to a boil, turn down heat and simmer for 30 minutes. Stir in tomato paste and simmer for 5 minutes longer or until heated through.

While the tomatoes are simmering, cook pasta according to package directions. Drain but do not rinse. Serve hot pasta topped with Fresh Tomato Sauce and a sprinkle of parmesan cheese.

Yield: 6 servings
Each serving: 276 calories; 9 g. dietary fiber; 49 g. carbohydrates; 12 g. protein; 3 g. fat; 1 g. saturated fat; 600 mg omega-3; 0 mg. cholesterol; 40 mg. sodium.
The key to permanent weight loss is having an eating style that is both nutritious and satisfying. With all the quick-fix diet gimmicks out there, this can be very challenging. I'd like to help you lose weight by creating a personalized plan that allows you to enjoy healthy satisfying food - one bite at a time.

 By Lorraine Matthews Antosiewicz