It’s 9 p.m. and you know just where that bag of peanut M&Ms is—it’s stashed in the pantry behind the ultravirtuous oatmeal and seriously fortified cereal. Out of sight, but not out of mind. How can you be hungry, you wonder, when you ate a mere hour-and-a-half ago? The answer isn’t so simple. Everything from stress to hormones to people, places, and situations can kick your appetite into overdrive. The good news: Whatever the cause, you can beat your hunger pangs. Here, the latest stay-full strategies from the experts.
Whip up a side of potato salad
Surprise! White potatoes aren’t the dietary demons Atkins devotees led us to believe. Potatoes contain a type of starch known as natural resistant starch that acts a lot like fiber once it’s in your digestive system, according to Katherine Beals, PhD, RD, a nutrition professor at the University of Utah. That means they make you feel full longer, keep your blood sugar level after a meal, and may even reduce body fat.
But there’s a trick to maximizing this benefit: Chilling cooked potatoes nearly doubles the amount of natural resistant starch in a serving. Try an Italian-style potato salad. Boil peeled, sliced potatoes until they’re fork-tender; drain, and toss them with salt, pepper, and your favorite red wine vinaigrette. Cool the salad in the fridge and garnish it with chopped parsley before you dig in. Not a spud fan? Try black beans (or any other bean) or split peas, warm or cold, for the same benefit.
Front-load your day’s calories
We all know that breakfast helps keep your waistline trim, but here’s more solid proof: In a recent study, University of Texas at El Paso researchers found that people who ate breakfast took in 5% fewer calories over the course of the day. That’s only about 100 calories (if you typically eat the 2,000 calories per day recommended for adult women), but, over time, it adds up. Saving 100 calories a day for one year equals a loss of more than 10 pounds. Experts estimate most of us eat 20% of our daily calories at breakfast, 30 percent at lunch, and 50 percent at dinner. “You would probably be better off shifting more of your total daily calories to the morning,” says lead author John de Castro, PhD. If you can’t stomach a bigger breakfast (keep it healthy with a combo of low-fat protein, whole grains, and fruit or veggies), add a midmorning snack (a container of yogurt, some fruit with a few whole-grain crackers, or half a sandwich).
Pull out the blender
Froth beats fat. This is one of the best and least-known discoveries of professor Barbara Rolls, PhD, author of The Volumetrics Eating Plan. Rolls found that study subjects who drank smoothies and other drinks blended for at least twice as long as necessary ate 12% less—and felt fuller—than those who drank beverages blended for a shorter period. Why? Blending is a no-calorie way to increase serving size by adding air. Adding low- or no-cal ingredients to entreés (such as lettuce and tomato on top of turkey burgers or alongside broiled fish) has a similar effect: They work by increasing the amount of water instead of air.
Next: Fool your sweet tooth
Comments (10)
I am about 200 pounds and i lost weight a couple months ago i dropped to about 186 on the biggest loser work out tape and drinking green tea i have gained the weight back like i referred to earlier i am trying to find a weight loss diet that i can try to help me lose weight. I really have a problem because i have huge breast is there any way to get rid of those without surgery and also i am not satisified with my arms either please help.
I lost 30 pounds over the last few months and as a result my breast size has decreased. Husband is not thrilled, but it’s easier to go braless in spaghetti string shirts.
Hi, whatever you do just don’t give up. I am 5′2 with 44DD size breast and I currently weigh 178 down from 189. I had even contemplated bariatric surgery but what I am doing now is walking on my treadmill for an hour 3 times a week and exercising with weights whenever I can. When I do feel hunger approaching, I first drink 20 fl. oz of water,that keeps the hunger at bay. I eat more fresh green vegetables than fruit and I use broiled Boca burgers alot, salmon, either grilled or broiled and chicken breasts.One delicious dish that I make almost daily is sauteed fresh spinach with garlic and fresh diced tomatoes.I used to sauteed it with olive oil but have just learned that it can be done with lowfat chicken broth. Anyway, hope that helps. It’s surely helping me.
Hi, I am a 15 year old teenaager and am about 5′2. I way about 113 (it varies) while having very large “thunder thighs”. I really want to tone out my thighs (alot) and get fladder abs, while also losing alott on my butt (tone?). I know what’s healthy but I seem to not be motivated enough to do anything about it. Please help me with my diet because if I don’t do anything, my overeating while bored will take over me. Please help me, I need to regain my self-confidence in my outlook.
hi i’m a 16 yearold and swimming season’s coming up for me. i’m currently 5′3″ and 113lbs.
i have no problem with hunger.. but i can’t stop eating and i’m very busy.
how can i burn the most calories in 30minutes?
its all math. if you don’t burn off the calories that you take in during the day, you’ll have trouble losing weight.
I recommend a lot of veggies and fruit. Lbs of them if you are really hungry.
If you are not happy with how toned your body is, get a personal trainer at the gym. You may only need one or two sessions to figure out a fitness plan that works for you. The great thing about the gym is everything you burn and that means maybe getting to eat more treats!!
]Losing weight is not easy. It sucks and its hard work, but it pays off in the end. I’ve had a lot of friends have great success with weight watchers, although I have never tried it myself.
I’m 5′8 175lbs, I’ve always been a big girl so I have always had to fight to keep fit..I know ur pain!!
Im in the military, NAVY, and we have to meet our height weight standards every 6 months if not we could be separated. At 42 yr old I’ve had to watch my caloric intake the past ten years especially every 6 months. The more you work out the more hungry you are so there is a balance in everything. The most return I’ve had though is sensable diet with moderate excercise, as the person wrote above, fruits, vegetables and now low energy dense foods. Yogurt (low cal) with many combinations of grapes, tengelos, penuts and Kashi cereals is my diet in the mornings and for snacks… its ok to cheat just be concious of your goal even when your cheating…. which I think always crosses over to the unconcious… Im a guy so I better stop talking now……
Good luck!
Kevin
hey… im 14 yrs old and weighing 132.2 pounds. My mum makes really healthy food, and likes to give us organic food, but she also does alot of baking, and i cant resist her baking. In the past 7 months i have gained 17 pounds in that time frame, because im constantly eating sweets! What can i eat or do to keep my mind off of food?
Hi, I am a 16 year old junior in high school and im 5′4″. And i also weigh 113 pounds. I am very active during my school year with swimming and I row on my crew team and I enjoy running. I have alot of muscle and I like to keep in shape. The only problem is that I have a hard time trying not to eat sweets. I have a terrible sweet tooth and love baked goods. I eat relatively healthy with plenty of fruits and vegetables and lean meats but I can not seem to lean away from the sweets. What can i do to steer away from them?
when i was 12, i weighed 199 pounds, and i ate the wrong things. then i decided to be healthy-so i drank ice water and replaced the sweets with vegetables. i never denied myself anything, when i wanted something sweet, i would take a bite, then stop. i found an activity that i loved, which was choreography onstage singing, which got me into a exercise routine. after 3 years, i lost over 70 pounds. i am content with my body.