Health and Fitness information to improve your quality of life

Strength Is Controlling What Goes On Your Plate


Control Your Appetite To Lose Weight


What’s the first thing that happens when you go on a diet? If you’re like most people, you become preoccupied with food? Many people automatically associate losing weight with deprivation. Sometimes just contemplating a new diet plan can lead us to obsess over what we are going to eat and when we are going to have our next meal. I’m not going to lie to you and tell you that I discovered the perfect solution to losing weight. Every year there are new fad diets and workouts flooding the market, claiming to be the magic formula for weight loss. I hate to tell you this, but:



So let’s go back to the basics. Follow these four guidelines for weight loss success!

1. Drink water- Many people think they are hungry when they are actually dehydrated. Try drinking 16 ounces of water in the morning before breakfast and drink another eight ounces with a mid-day snack. If you have difficulty drinking water due to lack of flavor, try adding lemon slices or frozen fruit. Drink another 16 ounces of water with lunch and dinner. You may want to try green tea that studies show boosts metabolism, but avoid sugar and artificial sweeteners. Staying hydrated will help you feel full and make it less likely for you to overeat during the day.

2. Eat every three to four hours- Eating smaller and more frequent meals will curb your hunger and will help stabilize your blood sugar. Eat a healthy breakfast early morning and plan to have a small snack three hours later. Try to have lunch by mid-day and your afternoon snack a couple of hours later. Have a light evening meal that includes lean meat and green veggies. You may want a small snack before bedtime if you are hungry such as almonds or greek yogurt. Eating on a regular schedule will help to control your appetite and keep you satisfied in between meals.

3. Eat protein- Protein is filling and helps to balance blood sugar levels. Try to include protein with all your meals and snacks. A good way to estimate your lean meat, poultry, or fish servings is to visualize your portion as approximately the size of your palm. Include a large serving of green vegetables and a healthy fat with your evening meal. Good healthy fat choices include coconut oil, nuts, and avocado.  Choose healthy snack choices such as greek yogurt, boiled eggs, cottage cheese, nuts, and protein smoothies.

4. Eliminate sweets- Sugar causes a roller coaster effect with your blood sugar. This will increase your appetite and can lead to overeating. Try to eliminate sweets and replace with fresh fruit. Get in the habit of healthy swaps such as substituting sweets for greek yogurt topped with berries. If you decide to splurge on something sweet, try to pair it with  protein so that it will help regulate your blood sugar. Enjoy a small piece of dark chocolate and pair it with almonds for your protein source. Try to select organic dark or semi-sweet chocolate as one of the healthier choices for an occasional sweet treat.

Try incorporating these four tips into your current eating habits to help control your appetite. This can help you to reduce unnecessary snacking and cut calories to help you lose weight. Simple changes like adding protein to snacks and meals, reducing sweets, staying hydrated, and eating more frequent meals can have you on your way to a healthier lifestyle.


Author: @fitone

Health and Fitness Expert, Certified Les Mills instructor, Yoga, Boot Camp, weight training and Pilates instructor

9 thoughts on “Strength Is Controlling What Goes On Your Plate

  1. This is so true….it totally defeats the purpose if we exercise and turn around and eat anything we like


  2. Thanks for the advice. This is really helpful. I know that giving up sweets is going to be a challenge for me.


  3. Is there a limit to how much fruit you can eat if you want to lose weight? I’ve seen a couple of weight loss programs that limit fruit portions.


    • There are many different opinions regarding fruit. I personally feel a serving at one or two meals is fine but that it’s best to be paired with a protein and healthy fat to stabilize blood sugar levels. Such as Greek yogurt for protein source with walnuts for the healthy fat and strawberries 🙂


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s