Mayo Clinic diet
The Mayo Clinic Diet is a lifestyle program for successful weight loss and improved health.
Want to lose weight without feeling hungry all the time? Learn what foods to choose to help you feel full on fewer calories.
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.
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.
Don't let emotional eating sabotage your weight-loss efforts. Use these tips to regain control.
Do thoughts and feelings about food stand in your way of learning healthy-eating habits? Try these five steps: 1. Know your habits. For a few weeks, jot down what, when and why you eat. See if any patterns emerge. 2. Take away temptation. Don't keep comfort foods in your home if they're hard for you to resist. 3. Enjoy an occasional treat to help curb cravings. 4. Don't give up on yourself. An occasional setback is to be expected. Get right back on the bandwagon.
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 don't have to be a guilty pleasure. Discover creative and healthy ways to satisfy your hunger without sabotaging your weight-loss plan.
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.
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.