Doctors prescribe weight-loss prescription drugs typically only when you have a body mass index (BMI) of 30 or up. When it’s a minimum of 27, you also must suffer from a condition such as hypertension or Type 2 diabetes that may contribute to being overweight. Xenical (Orlistat) stops your body’s absorption of around 33 percent of the fat that you consume. But eating a healthy diet also is important. Weight-loss experts and researchers offer five recommendations that will help you drop unwanted pounds.
1. Always Pick Protein
Include some protein with each meal and snack. While providing fuel for continuous energy, protein creates a satisfying sense of fullness that diminishes cravings and keeps you from binging on unhealthy foods and beverages. Nutritionist Brittany Kohn, R.D., claims that eating lean meats, fish, and vegetable-based proteins such as chickpeas allows you to feel like you’re spoiling yourself instead of following a strict diet.
2. Fill up on Bean Soups
The high amounts of water in soups fill your stomach with limited calories, according to Barbara Rolls, “The Ultimate Volumetrics Diet” author. Fiber-rich bean soups with broth bases pack hefty doses of resistant starches, which avoid digestion to combine insoluble and soluble fiber benefits. These good carbs release sugar into your bloodstream slowly so you feel full longer. When fiber and water reach your stomach, they activate stretch receptors that indicate you’re no longer hungry.
3. Enjoy Fiber-Rich Fruits and Veggies
Research indicates that increasing fiber packed with key vitamins as well as minerals can stop weight gain and promote weight loss. During a two-year project,investigatorsdiscovered that increasing fiber consumption by 8 grams per each 1000 calories helped subjects lose around 4.5 pounds. Fiber-rich foods that encourage weight loss include apples, pumpkin, raspberries, strawberries, chickpeas, green beans, and sweet potatoes.
4. Relish Greek Yogurt
Harvard researchers who studied the diets of 120,000 subjects for two decades discovered that yogurt ranked as the most effective weight-loss food. People who ate the most protein-packed yogurt dropped pounds without dieting. A study review determined that dairy protein makes people feel fuller, decreases food consumption, and maintains steady blood sugar. Manufacturers strain Greek yogurt to eliminate liquid whey, so it contains twice the protein with lower sugar amounts than standard yogurt. Add fibrous treats like raspberries or cereals to make yogurt more filling.
5. Indulge in Fruit Smoothies
While beverages don’t tend to satisfy hunger, drinks blended with air do. A Penn State study found that smoothies caused subjects to feel satiated so they consumed less at the next meal. Use fruit instead of sugary, high-calorie flavored syrups and fruit juices. Bananas are a great resistant starch source. Because strawberries are 92 percent water, you can enjoy many for few calories. Blend ice, skim milk or yogurt, and fruit on medium until the enticing concoction is smooth and creamy.