There are ways to lose or maintain weight without starving yourself between meals.
Everyone knows the conventional prescription for weight management: Eat less and exercise more. But that prescription is changing.
No, doctors and health scientists have not begun to recommend that we now eat more and exercise less to manage our weight. Many diet experts are, however, slightly modifying the advice they’ve been giving for decades.
The cause of the revision is a rapidly broadening scientific acceptance of the simple fact that most of us find it exceedingly difficult, if not impossible, to eat less without feeling unsatisfied. So the new prescription for weight management is something more like this: Reduce the number of calories you eat in a way that still allows you to feel satisfied by your meals—and exercise more.
Doctors and health scientists use the term “satiety” to refer to that feeling of satisfaction, or lack of hunger, which every person needs in order to sustain healthy eating habits. The concept of satiety has received a lot of attention lately thanks to research demonstrating that very few people have the “willpower” to sustain a diet that leaves them feeling hungry most of the time.
Barbara Rolls, Ph.D., the author of Volumetrics, has even called satiety “the missing ingredient in weight management.” In other words, if you want to achieve or maintain a healthy body weight, you must combine eating less, exercise and satiety.
“If you’re not craving food and feeling deprived, it’s a heck of a lot easier to stay with your eating plan,” said Jonny Bowden, PhD, CNS and author of The 150 Healthiest Foods on Earth.
Is it really possible to reduce the number of calories you consume each day without giving up satiety? Yes! In fact, new research suggests that by practicing a couple of simple eating strategies, anyone can eat less without feeling less satisfied by meals.