Switch to Whole Grains-Things like whole grain pasta, brown rice, and whole wheat bread fill you up so much faster than the white versions. The fiber speeds up weight loss, and if you change nothing else in your diet, you will notice a difference rather quickly if you switch to whole grain foods. Barilla makes an excellent whole-grain pasta, enriched with chick pea flour for added protein. For baking, check your local health food store for whole wheat pastry flour, which is finer than regular whole wheat flour. You can even use it in baking and not notice the difference.
Cook More, and in Larger Quantities-If you always have wholesome food on hand, you won’t be enticed to binge. Dieters tend to halt their progress in moments of unexpected weakness, like after coming home from a long day at work to find no hot food in the house. If you’re making a batch of spaghetti sauce with turkey meatballs, double the recipe and freeze half in individual containers for the times when you don’t have time to cook. Make a double or triple batch of whole-grain, low sugar muffins and freeze the extras so you have something to grab on your way out the door.
Always Drink Water First-If you feel like reaching for a snack, drink a full glass of water first and THEN decide if you’re still hungry. Oftentimes we don’t pay close attention to our body signals and mistake thirst for hunger.
Find a Less-Guilty Version of Your Biggest Weakness-This seems like a no-brainer, but it’s surprising how many people don’t do it. Does ice cream cause your downfall every time? Try a full-fat carton of creamy-style yogurt. It just might satisfy that urge for something rich, creamy, and sweet. A craving for salty chips might just be sated with one of the new baked versions out on the market.
Protein, Protein, Protein-Plant-based is best. Fish is second best. Lean meats next. Protein fills you up and builds muscle fiber, which helps you lose weight. Choose a handful of peanuts for a snack rather than fat-free pretzels (the fat in the nuts is good for your heart, too)
The Spice Cabinet is Your Friend-Highly seasoned food tends to have less salt and sugar in it, both of which are bad for your diet. If you add cinnamon to your oatmeal in the morning, you can cut some of the sugar without really noticing. Use lots of strong flavors in your cooking-cumin, pepper, garlic, onions-and you’ll find yourself using less salt.
Indulge-In a small way, but regularly. I read somewhere that a woman allowed herself a large spoonful of full-fat ice cream every single night, and that one spoonful helped her not to feel like she was depriving herself so she never felt the urge to binge. A friend of mine eats healthy all week and then has a horribly unhealthy but wildly satisfying meal on the weekend. The key is moderation with occasional indulgence.