Cut your calories without feeling hungry
With summer coming, many people are focusing more on how they can lose weight. This recent study out of Penn State just reinforces something that I’m always telling clients. Make small decreases and increase the nutrient density of your meals, and it will be easy to cut calories without feeling it!
The latest study looked at two strategies to help people decrease calories without feeling hungry.
They first served the study subjects what are considered ‘standard portions’ of food, which is definitely more than what they needed. As suspected, they found that when more food was available, people eat more. This is what happens when we eat out MUCH too often. How often do you eat more than you intended when you eat out??
The first strategy was that researchers cut the portion sizes by 25%. The second strategy involved not only dropping the calories 25%, but also increasing the energy density of the foods they were served. This resulted in a drop of 32% of their calories, which was 812 calories per day! This is a big decrease! By cutting these many calories, a person can easily start losing at least a pound a week! So, if you were to make these changes, today, May 15, in your own diet, by the middle of July you could possibly lose 14 pounds!! And, if you add exercise to the mix, not only will you have lost that weight, but the clothes will be falling off of you!
This is not just all theory. I have had several clients over the years who decide that enough is enough. They get serious about watching what they eat. Listen for tips on how to make this happen for you.
For information on how to increase nutrient density while cutting calories, click here for information on Volumetrics: http://volumetrics.bindun.net/
Listen here.
The latest study looked at two strategies to help people decrease calories without feeling hungry.
They first served the study subjects what are considered ‘standard portions’ of food, which is definitely more than what they needed. As suspected, they found that when more food was available, people eat more. This is what happens when we eat out MUCH too often. How often do you eat more than you intended when you eat out??
The first strategy was that researchers cut the portion sizes by 25%. The second strategy involved not only dropping the calories 25%, but also increasing the energy density of the foods they were served. This resulted in a drop of 32% of their calories, which was 812 calories per day! This is a big decrease! By cutting these many calories, a person can easily start losing at least a pound a week! So, if you were to make these changes, today, May 15, in your own diet, by the middle of July you could possibly lose 14 pounds!! And, if you add exercise to the mix, not only will you have lost that weight, but the clothes will be falling off of you!
This is not just all theory. I have had several clients over the years who decide that enough is enough. They get serious about watching what they eat. Listen for tips on how to make this happen for you.
For information on how to increase nutrient density while cutting calories, click here for information on Volumetrics: http://volumetrics.bindun.net/
Listen here.
posted by Margie Geiser, MBA, RD, NSCA-CPT at
5:55 AM
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