As it starts to get warmer and the layers come off, many of us are trying to lose a few pounds for the summer. But losing weight can be difficult, a rumbling tummy, food cravings and even that hangry feeling can all have a negative impact. So, what can be done?
Firstly, drink lots of water. The part of the brain that regulates hunger and thirst can become confused. Often you are not hungry but thirsty. Drink plenty throughout the day, in the UK, the Eatwell Guide suggests you should aim for 6-8 glasses of water and other liquids each day to replace normal water loss – around 1.2 to 1.5 litres. Try drinking a glass or two before your meal, to make you feel fuller.
Increase your fibre intake. Foods that are high in fibre take longer to digest and will keep you feeling fuller for longer. Vegetables, fruits and whole grains are all high in fibre. For a treat, try popcorn which is a high volume, low calorie snack.
Consume protein every time you eat. Protein isn’t just for building muscle mass, it can keep you feeling fuller for longer. Eating protein alongside carbs can help to keep blood sugar levels stable and help curb hunger throughout the day. Chicken, fish, eggs, beans, lentils, soy, there’s so many sources of protein to choose from.
Keep your mind focussed. Many of us, me included, eat when we are bored. We’re not hungry, it’s just something to do. Get up and do something instead, leave the snacks alone!
Finally focus on what you are eating, not on the TV. You can read more about mindful eating here.
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