Fat to Fit at 59

My quest to lose 50 pounds in 150 days. (Now that you know about it, I'm committed.)

Day 20—’Tis the Season December 5, 2009

High-fiber foods such as whole grains, fruits and vegetables help you feel fuller—plus they contain valuable nutrients.

Historically for me, from Thanksgiving on is all downhill when it’s come to weight watching. All those goodies! Cookies, cakes, pies, fudge, peanut brittle, toffee, chocolate this and chocolate that…the parade of high-calorie, fat-laden foods marches on even in my dreams.

And when I’m trying to “be good” and watch my weight, it seems I’m always hungry. So how can we stay full enough that we’re less lured by those all those tempting—but empty—calories?

Here are five tips to tame your temptation:

1. Indulge in that wet wizard of appetite suppression: water. Veggies and fruits contain LOTS of water. So do broth-based soups. Water-dense foods extend our feelings of fullness.

2. Fill up with fiber. Eat more whole grains, beans, peas and lentils—and, again—veggies and fruits. And eat the skins as well; that’s where most of the fiber is! High-fiber foods contain only about half the calories of other carbohydrates. Beware of refined (read: low-fiber) carbohydrates such as white flour, white bread, white rice, sugar, etc. that wreak havoc with your blood-sugar levels and cravings!

3. Don’t forget the protein. Your body needs it for repairs and metabolism. Just don’t go overboard.

4. Fat is not the enemy. It’s a necessary part of our diets. It’s overindulgence in fats that can be our dietary downfall.

5. Take your time. Let your brain catch up with your belly’s feelings of fullness by eating slowly and chewing thoroughly.

‘Til tomorrow, stay confident and resolute! We can do this!


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