Posted Nov 27, 2010
The sound of your stomach growling can be a reminder that losing weight is sometimes a pain.
Nutrition experts say the key to losing weight and keeping it off is not a strict, oppressive diet but making permanent lifestyle changes that you can live with.
“You do not have to eat less food to lose weight but change what kind of food you are eating,” said Indi Maharaj, a registered dietitian with Erlanger’s Chattanooga LifeStyle Center.
According to Brian Jones, registered dietitian at Memorial Hospital, a healthy rate of weight loss is between 1 and 2 pounds per week.
The Times Free Press spoke to area registered dietitians to assemble 10 tips on how to lose weight without going hungry.
1. Eat filling foods with a high water and fiber content, such as fruits and vegetables. Fiber takes a long time to digest and will keep you feeling satiated longer. Trade white flour pastas and bread for whole grain options, which tend to have fewer calories and are more nutritious.
2. Try to include some protein with each meal you eat. Protein moves slowly through the digestive system and can release a hormone to give the feeling of fullness. Three eggs for breakfast have the same number of calories as a bagel, but will keep you feeling satisfied longer.
3. Eat a moderate amount of fat (30 percent or less of your calories) each day. Healthy fats include olive oil, avocado, salmon, nuts and seeds. Try a glass of milk or some cottage cheese with fruit and flaxseed as an afternoon snack.
4. Give into cravings, in moderation. If you want chocolate, have a small piece of chocolate and really enjoy it. Otherwise, you’ll binge later.
5. Eat smaller, more frequent meals. If you’re trying to consume 1800 calories a day, try six 300 calorie meals rather than three 600 calorie ones. Eating smaller amounts more often will keep your blood glucose level stable and stave off the lethargy that can send you to the vending machine.
6. Never skip breakfast. Skipping meals will cause your body’s metabolism to slow down. When this happens, your body will store calories as fat rather than discarding them. Skipping meals and forgoing necessary calories can cause a permanent slowing of the metabolism leading to lifelong weight struggles.
7. Reduce meat consumption to no more than five ounces a day. Choose lean cuts and cut off any visible fat. Remove skin from poultry before cooking.
8. Get enough sleep. Poor quality sleep can raise stress hormones, which causes extra calories to be stored as fat. Getting sufficient sleep can raise metabolism, which might cause an increased appetite, but the reduced stress hormone will permit you to make better decisions.
9. Drink plenty of water. The recommendation is eight cups, or 64 ounces of water daily. Avoid sugary drinks and sodas.
10. Eat slowly. It takes a while for fullness signals to kick in. Really take the time to taste and enjoy your food. It is not the enemy. Let eating be an experience.
— Sources: Registered dietitians Pamela Kelle, Pamela Kelle Nutrition; Brian Jones, Memorial Hospital; Patrick Wortman, Center for Integrative Medicine; Indi Maharaj, Erlanger’s Chattanooga LifeStyle Center.
Sample daily menu for an adult female who is overweight (BMI29) and wanting to lose weight gradually, consuming an average of 1600 calories a day.
Breakfast:
8 oz skim milk (or soy)
1 small fresh orange
12 oz coffee (sugar free sweetener and 2 tsp skim milk)
6 oz of oatmeal with 1/4 cup of blueberries
Morning snack:
2 oz trail Mix (nuts, seeds, dried fruits)
6 oz herbal Tea (no sugar)
Lunch:
3 oz chicken breast sandwich on whole wheat bread with lettuce and light mayo
One half cup tomato and cucumber salad with oil and vinegar
One cup vegetable soup
Afternoon Snack:
8 oz vegetable juice
1 oz cheddar cheese and 8 whole wheat crackers
Dinner:
4oz salmon steak
One half cup steamed broccoli with 1/2 oz cheese
One half cup mashed sweet potato
Night Snack:
8oz fruit smoothie made with fat free low sugar yogurt
Courtesy of Brian Jones, registered dietician, Memorial Hospital
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