Mayo Clinic diet
Learning Center
Mood and food: Break the link
Do you eat when you're not hungry? You might be eating as a response to stress or boredom. Pay attention to when you eat and how you're feeling. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not hungry. Give the craving time to pass. Distract yourself and substitute a healthier behavior. Take a walk, listen to music or call a friend.
Snacks: How they fit into your weight-loss plan
Snacks don't have to be a guilty pleasure. Discover creative and healthy ways to satisfy your hunger without sabotaging your weight-loss plan.
Slide show: Portion control for weight loss
If your portions are out of control, you may be supersizing your meals and yourself. Check out this guide to proper portion sizes.
Trying to cut calories? Pick plants
To lose weight you need to reduce the number of calories you take in. But that doesn't mean you have to starve yourself. One way to lower calories is to eat more plant-based foods, such as fruits and vegetables. Try salads that include apples, blueberries, pineapple or other fruits. Choose entrees that feature broccoli, bell peppers, dark leafy greens or other vegetables. If you're ordering pizza, skip the meat and pile on the veggies.
Want to lose weight? Eat more fiber
High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. So you're less likely to overeat. Choose whole grains, fruits and vegetables, and beans, peas and other legumes. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories.
Snack attack? Try these 100-calorie snacks
Healthy snacks can satisfy your hunger and keep you from eating extra helpings at your next meal, which can lower total daily calories. Snacks can also supply afternoon energy and extra nutrients. If you're trying to lose weight, try these snacks that are 100 calories or less: 1 cup sliced bananas and fresh raspberries; 2 cups carrots; 2 cups air-popped popcorn; 5 rye or pumpernickel crackers; 2 tablespoons peanuts; 2 domino-sized slices of low-fat colby or cheddar cheese.
Weight loss: Feel full on fewer calories
Want to lose weight without feeling hungry all the time? Learn what foods to choose to help you feel full on fewer calories.
Tips for on-the-go eating
On the go? Need something to tide you over until your next meal? Healthy snacks are just the thing to satisfy your hunger and supply your body with energy. Try these quick and easy snack ideas: baby carrots, air-popped popcorn or an apple.
Weight loss: Gain control of emotional eating
Don't let emotional eating sabotage your weight-loss efforts. Use these tips to regain control.
Weight-loss tip: Don't skip snacks
Do you feel guilty about snacking? Don't. Snacks aren't necessarily bad. In fact, well-planned weight-loss diets allow for snacks to help manage hunger and reduce bingeing. Eating a healthy snack of fresh fruit or raw veggies may stop you from taking second or third helpings at your next meal, dramatically cutting the total number of calories you consume.
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