WholeLife Matrix: Health and Well-Being / Nutrition and Weight

“Yesterday, you said tomorrow.”  — Anonymous

The three main things that people want in life are, good relationships, financial abundance, and good health.  Losing weight is often a goal for many people to achieving optimal health, and it requires eating less.  But the challenge with eating less is that we may feel hungry, and when we feel hunger, we may overeat.  This can make it difficult to lose weight.  So what is the solution? 

To eat less without feeling hungry, we need to eat foods that help us to feel full longer.  These types of foods contain protein, fiber, plant-based fat, and slow down the digestion process and nutrient absorption.  Foods that are full of nutrients can also increase the burning of calories.  In this article, we present some of the foods that will help you to feel full longer so that you may lose weight more easily.

Avocadoes are a great food to eat when trying to lose weight and they are a good snack any time of day.  They are full of fiber and help you to feel full without being too rich. Although the avocado is high in fat, it is the good type of fat.  You might slice avocadoes on toast for breakfast or eat them with salad for lunch, ensuring that your salad is filling enough and you won’t be hungry again too quickly.

Eating eggs in the morning is a great way to start the day. Hardboiled eggs only contain about 70 calories but provide lots of protein and the amino acids that the body needs.  Hardboiled eggs will prevent you from feeling hungry throughout the day and will stabilize your blood sugar levels and help you to eat fewer calories.

Pulses such as lentils, black beans and chickpeas are packed with protein and fiber and can be as satisfying as eating beef.  Pulses can help you to stay feeling full for hours. When you eat foods such as pasta or bread, which are more quickly digested, you will become hungry again more quickly.

Eating raspberries is a good way to satisfy your sweet tooth without spiking your blood sugar level.  Raspberries have a sweet taste but are low in sugar and are fiber-rich.  Berries also contain antioxidants that help fight illness.

Another food that can satisfy your sweet tooth while also helping you to feel satisfied and full longer is dark chocolate, which contains 9 grams of fiber per ounce.  Dark chocolate also contains antioxidants, is good for the heart, and contains serotonin which helps to elevate our mood.  This is why chocolate is a main part of holidays such as Valentine’s Day, Halloween, and Easter.  It is best to buy chocolate that contains over 70% cacao. 

In addition to eating foods that help us to feel full longer, another way to feel full longer is to drink plenty of healthy liquids such as water and tea.  Drink 6 to 8 glasses of liquids each day to help prevent overeating and to keep yourself hydrated. Avoid drinking sugary drinks. Drinking tea has been shown to prevent dental decay, cancer, cardiovascular disease, and arthritis.  Some teas that help with weight loss include green tea, oolong tea, mint tea, white tea, and rooibos tea.

In the WholeLife Matrix, we have four aspects for developing and accessing weight management:

1.  Weight Monitoring
2.  Exercise
3.  Body Mass Index
4.  Stability Over Time

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