Lose Weight Without Starving

This is all the more reason to incorporate fish in our diet. Adult men need 56 grams of good quality protein per day and that most adult women need 46 grams, according to the Food and Nutrition Board of the Institute of Medicine. Pregnant women and nursing mothers need 71 grams. This means we can get enough protein if we set our minds to it. For example, 4 ounces of chinook salmon gives us 23 grams of top quality protein. And that is with fewer than 100 calories. A can of low sodium, skinless, and boneless sardines in water gives us about 20 grams of protein and about 130 calories.

Getting much of our protein from fish also helps us to minimize our input of the greater caloric density of fat. That’s simply because protein (as well as starches and sugars) has only 4 calories per gram, compared with the 9 calories per gram that fat has.

Still, we shouldn’t even try to eliminate all fat. Our bodies need the two main types of essential fatty acids, omega 3 fats known as the fish oils eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA, and a very small amount of omega 6 fats, including gamma-Linolenic acid (GLA).

Many people find that eating fish and other high protein foods is the best breakfast. Others, myself included, prefer to start our day with low glycemic carbs, like hulless barley.

Each of us needs to check out whether protein or carbs promotes our own satiety better. But we now have proof that skipping breakfast is a mistake when you are trying to lose weight.

It matters too whether we eat or drink our calories. Studies show that when we take our food in liquid form rather than in a solid one, we consume more calories. By all means have a drink to slake your thirst, but concentrate on water.

Exercise is another arrow in our quiver that we can use to lose weight and keep it off. I know from my own experience that it’s a myth that exercise makes you eat more. We have to exercise regularly to keep our metabolism up to speed. Because physical activity increases our energy expenditure and counteracts the reduction in our total energy expenditure, it is a key component of any weight loss program.

High stress also hinders our ability to lose weight.  It is easy to try coping by eating foods high in sugar or saturated fat.

“These ‘comfort foods’ raise our levels of endorphins and serotonin, our bodies’ natural ‘feel-good’ chemicals,” writes David Spero, RN. “They make us feel more calm and more in control. But the good feelings don’t last long. Our blood sugars drop again when our insulin response catches up to them, and pretty soon you feel worse than before. You need another ‘fix.’”

I saved the best news until last. Just like Dr. Strangelove learned to stop worrying and love the bomb in the 1964 movie, I have learned to like feeling hungry. When we feel hungry it means we are losing weight, and I know that’s one of the best things we can do for our health.