Content

• Steps
• Advice
• Warning

Despite knowing that it is necessary to lose weight in order to maintain a healthy lifestyle, many people are scared by the thought of going on a diet because they don't want to go hungry. However, with some knowledge and some effort, you can lose weight without feeling hungry.

Steps

Method 1 of 3: Choose foods that help you stay full

1. 

   Calorie control. Calories are an important part of weight management but will not be beneficial for the body if calories are not from nutritious food sources. You should only get calories from nutrient-rich foods so that you can eat a lot and add nutrients to keep your body healthy.
   • For example, there are about 526 calories in 227 grams of french fries in fast food stores. However, 227 g of chicken breast contains only 390 calories. Chicken breast is richer in protein (more than about 35 g), which helps maintain the health and function of bones, muscles, joint cartilage, skin and blood. Many vitamins like vitamin B, vitamin C, iron and magnesium are also found in protein-rich foods.
   • Often, we will feel hungry because we do not get enough nutritional needs. Therefore, you need to increase your intake of protein, carbon-hyrates and healthy fats. The average healthy diet needs 40% protein, 40% carbohydrates, and 20% fat.

2. 

   
   
   Low-glycemic foods and high-fiber foods keep you full for a long time, prevent hunger from being digested more slowly than refined grains, and help regulate blood sugar. In contrast, carbohydrates that are high in starch send signals to the body to store fat. Avoid as many carbs as possible (bad) if you want to control your appetite.
   • Instead of high-glycemic foods like white rice, instant cereals, cornstarch, white bread, baked potatoes, and corn, eat low-glycemic foods like brown rice, shredded oats, and bran flour. rice and whole grain bread.

3. 

   
   
   Choose foods that help you stay full. Make a list of foods that you can incorporate into your diet. Next, think about how you will use them and then shop on the right list.
   • Vegetables that are both low in calories and full for long periods of time include: spinach, broccoli, tomatoes and carrots. Incorporate these vegetables into salads and as a side dish with every meal. Vegetables will help provide nutrients such as essential vitamins and minerals in meals.
   • Low-calorie, fast-filling fruits include berries and apples. Eat fresh fruit throughout the day to provide energy and reduce calories.
   • Fast-filling animal milk includes fat-free milk and fat-free cottage cheese.
   • Healthy, filling carbohydrates include brown rice, quinoa and whole-grain bread.
   • Good sources of healthy protein include grilled salmon, chicken breast, black beans and red kidney beans.
   • Avoid consuming soda and soft drinks. Instead, drink plenty of water. Sometimes, feeling hungry can be a sign of dehydration. Drinking water will help control hunger and reduce hunger significantly.
   • You can see more recipes for weight loss food here: https://www.hsph.harvard.edu/nutritionsource/recipes-vegetables/.
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Method 2 of 3: Create new eating habits

1. 

   
   
   Eliminate unhealthy foods in the home. Without these foods in your home, you will have less cravings.

2. 

   Eat a nutritious breakfast. Recharge your body right from the morning will prevent you from falling into the "hunger mode" before lunch. Basically, "starvation" means that the body is keeping fat, even when you don't eat much, and makes you eat more to compensate.
   • Eat a well-balanced breakfast that includes a good source of protein for the body. Many breakfast foods contain too many carbohydrates and too little protein, making you hungry quickly.

3. 

   Learn how to eat in a relaxing space. Take at least 20 minutes to eat a meal or snack. Eating slowly gives your brain time to signal you are full. Eating slowly also helps you avoid eating more than you need. Take the time to enjoy your food slowly rather than in a hurry.

4. 

   Eat several small meals a day. Should replace 3 large meals with 6 small meals per day. There is evidence to suggest an association between eating regularly and low BMI. It is thought that eating regularly makes you feel full throughout the day because your energy levels and blood sugar will be more stable.
   • Protein should be included in every meal and snack. This will keep you fuller for longer. Beans, lean meats and nuts are rich in protein.
   • Try to eat snacks like fresh cheese before going to bed. It takes more time for the body to break down the casein protein in cheese; thus, metabolism takes place all night.

5. 

   Replace sweet desserts with fruit. Just one pampering can ruin the effort for a whole week. For example, a slice of cheese cake contains over 1000 calories. Instead, if you want to eat sweet, eat a piece of fruit.
   • Sweet desserts often contain carbohydrates that are unhealthy for your body, making you hungry quickly.
   • For a cold sweet treat, try frozen grapes or blueberries. Alternatively, you can puree a banana and add a teaspoon of coffee honey to enjoy.

6. 

   Limit eating out: The restaurant only focuses on serving delicious food, not healthy food. Not only does it make you attracted to bad food, but eating out also increases your ability to order excess calories.
   • For example, the Rosemary and Garlic Grilled Chicken at many restaurants contains 540 calories; When you eat side dishes, you can load up to 1000 calories per meal without even knowing it.
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Method 3 of 3: Know how many calories you should consume

1. 

   Understand what is good for the body. Calculate your BMI (body mass index) to assess whether your weight is healthy or not. BMI is a measure of body fat based on height and weight. You can do this using the online tool: http://www.bmi-calculator.net/. Note that while it is not a perfect example of weight (a bit confusing when combined with muscle mass), the BMI is seen as a relatively consistent estimate. You should not try to lose weight if your weight is below normal.
   • A BMI lower than 18.5 is considered underweight.
   • A BMI of 18.5-24.99 is considered normal weight.
   • A BMI of 25-29.99 is considered overweight.
   • A BMI of 30-34.99 is considered to be level 1 obesity.
   • A BMI of 35 to 39.99 is considered category 2 obesity.
   • A BMI above 40 is considered obesity.

2. 

   Calculate how many calories you can eat. To lose weight, you should know your Basal Metabolic Rate (BMR). The BMR shows how many calories you burn per day when doing nothing. This index is based on weight, height, age and gender. BMR can be calculated using the online tool: http://www.bmi-calculator.net/bmr-calculator/
   • Here is the formula for those who want to calculate the BMR by hand: For women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4 , 7 x years old). For men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age).
   • Each person's BMR will be different. For example, a 50-year-old woman, 60 inches (152 cm) tall and weighing 100 pounds (45 kg) burned only 1137 calories. In contrast, a 20-year-old woman, 72 inches (182 cm) tall and weighing 200 pounds (90 kg), burns 2090 calories when doing nothing.

3. 

   Adjust the BMR for activity level. The amount of calories your body burns each day will vary based on activity level. The more active you are, the faster your metabolism will be and the more calories you burn. You can use the Harris Benedict Equation to calculate how many calories your body actually burns in a day. The results will tell you how many calories you need to add to maintain your current weight.
   • If you exercise very little or no exercise: Calories needed = BMR x 1.2
   • For moderate intensity exercise or sport 1-3 days / week: Calories needed = BMR x 1,375
   • For intense exercise or sport 3-5 days / week: Calories needed = BMR x 1.55
   • For intense exercise or sport 6-7 days / week: Calories needed = BMR x 1,725
   • If intense exercise or sport and twice the intensity of physical or exercise work: Calories needed = BMR x 1.9

4. 

   Calculate the number of calories needed to lose weight. You need to burn more calories than you take in to lose weight. There are about 3500 calories in 0.5 kg of fat, so for every 3500 calories you burn, you will lose 0.5 kg. You should reduce your current caloric intake to 500 calories per day but no less than 1200 calories per day for women and no less than 1500 calories per day for men. You can eat 250 calories less and burn 250 more calories by exercising.
   • Note that the lower the weight, the longer the healthy weight loss period. So you need to be patient.
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Advice

• Variations in recipes to keep your diet varied. Try something you've never tried before. You can look for unknown ingredients in a supermarket or specialty store.
• Exercise a lot. The best way to lose weight is to cut out unhealthy foods and exercise regularly.
• Really enjoy the food. The longer you enjoy the food, the less food you need to eat to feel full.
• Pay attention to your body - when and why do you often feel hungry? Learn to recognize when you need to eat and when you feel hungry or sad.
• Change your eating habits rather than just dieting to lose extra weight. Once you've reached your weight loss goal, if you return to your old eating habits, your balance will increase again.
• Learn how to read product labels. Some food items will provide nutritional information as well as calories. It may be difficult at first, but after that, you will know which products are best for your health. From there, buying healthy foods will become a habit.
• Incorporate healthy, low-calorie snacks into your diet to boost energy, nutrition and prevent hunger. Healthy snacks play an important role in getting all the nutrients needed to function during the day.

Warning

• Avoid using weight loss pills or supplements on the market. Weight loss pills are only temporary and not a long-term solution. Not only that, but weight loss pills are also not safe. You should consult your doctor before taking any medication to lose weight.
• Always talk to your healthcare professional before making any dietary changes. This step is especially important for people with health problems and can be affected by changes in diet.
• Everyone wants to lose weight fast. However, absolutely should not starve to lose weight. In the long run, an eating disorder affects your health and can even be life threatening.