I never seem to get full and when I see food, I always eat it. I have gained 15 pounds since the start of the school year and I worked hard the past year and a half to lose 20 pounds. I am really down about the weight gain and concerned about the chronic problem of never feeling full. What can I do so I feel full or resist temptation of eating everything in sight?There could be many different reasons why you are not feeling full. Perhaps you are not eating a wide variety of foods, are not eating enough, or maybe you are eating for reasons other than hunger. Try spacing out your food throughout the day. If you only eat three large meals throughout the day, you may get very hungry in between meals and then tend to over-eat at each meal. Prevent this by adding snacks into your normal meal routine. Just remember to watch portion sizes. Good choices include carrots and dip, apple slices with peanut butter, or baked tortilla chips and salsa. Another reason why you may not feel full is that there may not be an adequate ratio of carbohydrate, fat and protein in your diet. A diet high in simple carbohydrates does not provide you with a feeling of satiety (or fullness). Protein and fat will keep you satisfied after a meal. Make sure you are getting adequate amounts of protein and fat, along with carbohydrates at every meal. Some good sources of protein include lean meats and cheese, nuts, milk, and peanut butter. Great higher protein snacks include tuna and crackers, cottage cheese or trail mix. Not all fat is bad, so incorporating a limited amount of fat in your diet may also help alleviate your problem. Try to add some "heart healthy" monounsaturated fats like nuts, canola oil, salmon, or tuna. Adding more fiber to your diet may also satisfy your hunger. It adds bulk and helps you feel full. Include more high-fiber foods into your diet like fresh fruit and vegetables, whole grains, and nuts and seeds. When introducing more fiber into your diet do so gradually and also increase your fluid intake. Some high fiber snack ideas include raw vegetables and low-fat dip, peanut butter on whole-wheat toast, or high fiber cereals. Could there be other reasons that you are eating instead of actual hunger? People often eat for many reasons other than actual hunger. They eat because they are anxious or bored and need something else to do. Try to listen to your body and figure out if you're actually hungry. Instead of grabbing a bite to eat, go for a walk, read a book or call a friend. It may be a good idea for you to sit down with a trained professional in this area and discuss some of the above suggestions for helping you to feel full and eat healthy. NYU students can call Student Health Service at 443-1122 to make an appointment with a dietitian. |
I have started exercising regularly and am interested in losing quite a bit of weight. The problem is, as a student, my budget is tight and I find it difficult to shop cheap and still eat right. Any suggestions?It is possible to eat healthy on a limited budget (and with limited time, too). Try some of the following ideas. Before you do your grocery shopping, make a list of the meals you plan to prepare for the week. You don't have to plan elaborate meals but at least plan a main entrée and then purchase foods such as frozen vegetables or fruits in season to accompany the entrée. Also, watch the grocery ads. Many stores will match prices from their competitors so you don't have to visit three different stores to get the best price. Finally, avoid shopping on an empty stomach. You'll be less likely to impulse buy. When you're at the store, use some of these money saving tips:
Eating well on a budget can be achieved. Eating less fast food and high calorie snacks will leave you more money for some of the foods you're trying to eat more. |