by Susan Klatz Beal

Created on: May 23, 2009

For some people, weight issues are an every day reality. We are all unique and different people and our bodies react differently to foods, just as they do to other "external" or "internal" factors. The notion that one might be able to "outsmart" weight gain is a novel one. It puts the person who is trying to lose weight (or perhaps maintain their present weight,) in the driver's seat, and allows them to control what they eat, even if they can't control the biological or genetic components.

Here are some ideas that will help people avoid over eating, keep them from feeling hungry and learn to deal with the issue of weight in a different way.

START THE DAY OUT PROPERLY -

Start your day out the right way by eating a good tasting, filling and nutritious breakfast. Make sure that any cereal you eat has at least 5 grams of fiber per serving. A good breakfast should have some whole grain fiber, protein, dairy, and if possible, a fruit. Put berries on your cereal, or consider slicing a peach and adding that.

If you don't want to eat cereal, consider eating an egg white omelet. Add spinach, broccoli, tomatoes, peppers or whatever other vegetable you might like to eat. You have great protein from the egg whites, carbohydrates from the vegetables, plus you are getting your vegetable servings in. Add some whole grain bread and you've got a real healthy meal. You can eat it for lunch or dinner too.

MAKE FIBER YOUR GOOD FRIEND -

Fiber should become your new best friend. Fiber is the food source that fills you up. Most fiber comes from whole grains, fruits, vegetables and other healthy foods. Calorie for calorie, fiber will always be a good bet. You can eat large quantities of food and consume relatively few calories in the process.

DIVIDE YOUR PLATE INTO QUARTERS -

For lunch and dinner, half of your plate should be filled with vegetables. One quarter of your plate should be filled with a carbohydrate. If you choose to eat something like brown rice, a baked or sweet potato, you will be adding fiber there as well. The last quarter of your plate should hold meat.

SOUP -

Soup is a great way to ensure that you are getting your vegetables. Liquids fill you up anyway, so if you make soup your first course, you will be get fuller faster. The key, however, is to make sure that the soups your eat are not the high fat, high calorie soups. A plain broth is a good way to start your meals. Consider clear broths for a snack.

EAT SMALL AND EAT OFTEN -

Eating smaller meals and eating

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