Let's be completely honest with this one: Losing weight and feeling satisfied can be a true balancing act. I've been there and I know you have too. You try your best. You lose some weight. You gave everything to stay strong. You plateau.
You truly want to eat better, but also you don't want to feel miserable or tired. Restrictive diets can leave you starving and cranky.
I have good news for you: I can tell you how to eat healthfully without starving yourself. And it isn't complicated at all. You simply need to follow some key recommendations. That's all!
Don't skip breakfast
I've done this mistake. Don't do it yourself! Skipping breakfast will set you up for failure and you will feel sluggish the whole morning.
Aim for a mix of healthy carbs and protein with good fats. Like porridge with peanut butter and some berries.
Focus on high volume foods
Fill your plate with vegetables and fruits. They have a high water content and keep you full longer. Delicious are tomatoes, cucumbers, peppers, watermelon, asparagus and squash.
That way you can eat more while consuming less calories.
Move more, eat more, lose more
Getting active can allow you to eat more while still losing weight.
Go for an extra 30 minute walk during your lunch break or a 30 min evening walk after dinner. It doesn't have to be a gym visit!
Forget starchy foods
Foods like pasta, white bread and potatoes are not filling. If you're craving some bread anyway, opt for whole-wheat.
Avoid processed and refined carbs and choose complex carbs, such as brown rice, oats and legumes instead.
Complex carbs provide more dietary fiber, vitamins and minerals and therefore keep you satiated for longer.
Drinking enough water is the elixir of good health. Staying hydrated boosts energy levels and flushes out toxins and waste products in the body.
But don't drink calories
I can't say it often enough. Sodas are loaded with sugar and empty calories. Sugar is one of the main reasons for unwanted fat gain and can lead to diseases, including diabetes and heart disease.
You can eat much more food, if you skip on that coke! Plus food digest slower, hence more satiety.
Plan your meals
Maybe you don't want to hear it, but meal planning and prepping is an important aspect of healthy eating.
Not prepping your meal makes you more likely to grab an office cookie. Prepare healthy snacks like fruits, nuts or sliced veggies to make healthier decisions.
Think before you eat
Please, don't just stuff your face with the cookies. I know exactly how you're feeling, but just don't do it. You won't feel satisfied after.
Eat what tastes good and what's good for you. Take your time while eating and celebrate each meal.
Our bodies are not designed nor accustomed to the fact that we can simply open a fridge and pick out some food. Appreciate the food, it's taste and it's nutrients!