Ways of eating without weight gain

The first time I tried to lose weight, I've made a lot of mistakes. One of which was not eating enough during the day. I thought that if I kept my breakfast and lunch calories under control, the pounds would come immediately. Unfortunately, this strategy did not work because I'd end up starving by the end of the day and then overeating at dinner and snacks until late at night.

When I started to add more calories to my meals during the day, I was able to better balance my food choices, so I was not hungry all the time. However, I do not just add any old ingredient for my meals. I made sure they were rich in nutrients and volume. When filling large volume food (those with fewer calories per bite), I was able to increase the size of my hand, while cutting calories at the same time. This little trick (or should I say "great"?) Was key for me to lose 20 pounds and keep it off. With that said, here are 4 ways to eat more to weigh less!

Include fruits and vegetables with every meal
Fruits and vegetables are low in calories and full of nutrients, so I like to "inflate" my meals to include plenty of them. I throw a handful of chopped broccoli, peppers and onions in a cheese quesadilla fresh berries or Greek yogurt to add a bit of volume to my food seriously. Similarly, I like to chop "watery" fresh produce, which fills me, but not for a lot of calories. Some of my favorites: celery with peanut butter, hummus cucumber slices and chunks of fresh melon. Seeing all those bright colors, beautiful and desirable in my food also inspires me to continue my healthy eating throughout the day.

Fill before the main
When I'm dining out, I like to fill a bit before the main course is served to me. Usually, I will order a soup, salad, or share a snack with my husband. Recently, I started to order a side dish, such as Brussels sprouts roasted or grilled asparagus, with a la carte options as a healthy choice to prevent hunger and pace myself during the meal. At home, I'll throw together a quick salad with greens, cherry tomatoes, and a little vinegar or vinegar and olive appetizer of grilled vegetables for dinner last night, which helps to take the edge off my hunger, so do not overeat when dinner is served.

Satisfy your eyes with a plate full
When I sit down to eat, I always make sure the eyes first meet with a plate full of food. Before you even take a bite, my brain registers unconsciously a feeling of fullness because seeing a huge portion of food in front of me lets me know you probably will not leave hungry. To create a future full plate without adding many calories, which usually loaded in fresh greens, vegetables and "puffy" or "whipped" that take up much space, such as rice cakes, rice cereal, and Greek yogurt. I also like eating pumpkin or baked potato straight from the skin instead of scooping and mashing, because the part is much bigger on my plate. All I know is that if I fulfill my eyes first, my stomach follows suit, and do not tend to overeat.

Be sure to add protein and fat
Protein and fat are essential to feel satisfied at the end of the meal, so always make sure I have some of each on my plate. Although the plate is piled high with all kinds of healthy, bulky, I know I need protein and fat that fill me. Some of my favorite sources: lean meats, fish, avocado, beans and cheese.