Weight loss is difficult for most people because your body is programmed to maintain a steady weight.  This steady weight is sometimes called a “set point”, which is the weight that your body is accustomed to.  Even when you are overweight, inadequate calories signals an alarm that sends a message to your brain that says “feed me”.  What are the essential ingredients of a healthy weight loss diet?  Just reducing calories can leave you feeling hungry, deprived and tired.  Here are 7 hints that will help you cut calories naturally, reducing cravings and increasing your satisfaction with meals and promote weight loss while actually making you feel better.

1.  If you drink sweet drinks, STOP.

There are few things you can do to assure failure of a healthy diet plan more certainly than drinking sweet drinks, especially if you drink them between meals on and empty stomach.

Why?  Sugar on an empty stomach will be rapidly absorbed, spiking your blood glucose levels, which in turn will spike your insulin levels.  High insulin levels cause a rapid uptake of sugar into cells, which can result in a crash in blood glucose levels, leaving you feeling tired and craving more carbohydrates.

2. Eat whole foods and avoid “white” food.

Why?  Whole foods contain more fiber, which gives you a greater sense of fullness without extra calories when eaten with a meal.  Fiber also slows the emptying of the stomach, delaying the return of hunger.  Soluble fiber slows the absorption of sugars, decreasing the spike in blood glucose, and binds cholesterol, removing it from your body.  Whole foods are also more nutrient dense.

Why avoid white food. White foods are often foods that have been stripped of their fibrous outer layer, as in the case of white flour.  White flour, white sugar and other refined foods have little fiber, therefore, they raise you blood sugar levels quickly, setting you up for a crash with resulting carbohydrate cravings.  These can be hidden in low-fat  “diet” foods, but they have the same effect as any other refined carbohydrate. 

3.  Eat a high protein food with every meal.

Why? Protein helps slow the emptying of your stomach, which makes a meal feel more satisfying for a longer time.  Protein also supplies amino acids, which are the build blocks for muscles. Some amino acids can be converted to glucose to supply energy when the body needs it. Eating plenty of protein helps protect muscles from breakdown when you are eating fewer calories than you burn.

Lean meats, poultry, fish, shellfish and meat substitutes are good sources of protein. Good choices include fish, shellfish, crab, shrimp, white meat of poultry (with skins removed), pork loin, lean beef (esp. grass-fed) with visible fat cut off, and game meats.  Meat substitutes include beans and brown rice, soy products (tofu, tempeh, veggie burgers, etc.) and low-fat cheeses.  Nuts are also a good source of protein but they also contain a lot of fat, so don’t overdo it.

4. Know what a “serving size” is.

Why?  It’s very easy to fill your plate with food – the ”eyes bigger than your stomach” phenomenon at work.  If you have trouble limiting your portion sizes on a regular plate, try using a smaller plate.  Restaurants tend to offer oversized servings of food as well.  If you are an unfortunate member of the ”clean plate club”, ask for a to–go box before you start eating and put half of your meal in it before you start.

Know how many servings of each food group you can eat while staying within your calorie range for weight loss, and know how much a serving size is.  Learn the “rules of thumb” that help you estimate serving sizes.  For example, a serving of meat (3 oz.) is about the size of the palm of your hand.  An 8-ounce steak is more than double that, doubling the calories.

5. Eat often enough to prevent hunger.

Why?  Long periods of time between eating can result inexcessive hunger.  Intense hunger tends to make you overeat at your next meal. You will also be more tempted to grab convenient, fast foods or junk food.  Snack between meals, but choose healthy foods with some protein such as nuts and seeds.  Fruit is good choice if your next meal is within 2 hours or if you eat it with a high protein snack food.  A good rule of thumb is – eat when you are hungry and stop when you feel satisfied.  If you have excessive hunger or difficulty feeling satisfied, you may need to seek help.

6.  Drink plenty of water.

Why?  Water adds volume to your meal, making you feel fuller without adding calories. Water is also necessary to keep your cells hydrated.  Well-hydrated cells are healthier cells and healthy cells burn calories more efficiently, keeping your energy level up. Even mild dehydration can result in fatigue and fatigue results in reduced calorie burning activity.  Water also carries unneeded and unwanted chemicals out of your body, such as excess sodium, breakdown products of metabolism and chemicals that pollute our food and water supply.  It is important to make sure your drinking water is free of pollutants.

7.  Exercise most days of the week

Why? Exercise is essential for weight loss because cutting calories without activity can slow your metabolic rate.  Exercise does not have to be aerobic to promote weight loss, although, that is good for your heart.  Weight-bearing, strengthening exercise increases your metabolic rate by building muscle mass.  Exercise can be as simple as increasing the steps you take every day as you go about your daily activities.  Using a pedometer can help you keep track.  Try to work up to 10,000 step a day.

Maintaining a strong muscle mass is also important for maintaining a good quality of life.  Weakness and fatigue resulting from inactivity hampers your ability to do things that you enjoy and it is a bad way to feel.  As you get older, if your lean body mass continually declines, weakness can virtually disable you.

Summary: Weight loss is simply a result of a calorie deficit, which results for eating fewer calories than you burn up.  Exercising more and eating less will produce weight loss.  Some simple changes in the way you eat can make calorie reduction easier, including avoidance of sugar and refined carbohydrates, increasing your intake of fiber by eating more whole foods, eating when you are hungry, watching your portion sizes and getting plenty of non-caloric fluids.  Find enjoyable ways to make these principles a part of your everyday life so that they become habits. They are key to achieving lifelong weight control, good health and a great quality of life.