When you are looking to lose weight, it can be overwhelming trying to determine where to start. There is lots of false information out there about diet pills, fad elimination diets, rigorous exercise programs, specialty detox teas, and more. The key to truly lose weight is not exercising till you drop or adding a pill or tea to your diet. You just need to have healthy eating habits. 

Because your food choices are the biggest element that contributes to weight loss, choosing snacks and meals that are high in protein and fiber but low in calories are ideal for filling you up but not taking on extra calories. Fiber and protein both slow the emptying of the stomach, so you stay full for longer.  

1. Breakfast

Starting the day with healthy foods is crucial for prepping your digestive system for the day. Eggs and oatmeal are both great breakfast foods that are low calorie but help you feel full. Eggs are high in protein and nutrients. Oatmeal is high in protein and fiber. Chia seeds are also a great breakfast choice for losing weight because they have a type of fiber that absorbs liquid and takes up a lot of space in your stomach. 

2. Lunch and Snacks

Greek yogurt and cottage cheese are both high protein, filling lunch foods, that help minimize the midday munchies. Berries are a good snack option because they are high in pectin which also empties the stomach slowly. Popcorn without butter and oil is a filling snack choice because of its fiber. Watermelon is also a good choice because it is mostly water, so it's filling but very low in calories. 

4. Dinner

Light broth-based soups have a small number of calories but when eaten before dinner will cause you to eat less of the main meal, and therefore fewer calories overall. Fish is a good main dish because of its high fiber and protein content. Potatoes are also known to be extremely filling, and as long as they are baked and not fried in oil, they are relatively low calorie. Legumes are another substantial meal option that is high in protein and fiber. 

Losing weight should not be about cutting out things that you love and making yourself miserable. But finding a way to eat the things you love in moderation while keeping yourself satisfied healthily with fewer calories. This will help you consistently lose weight over time. For more information, contact medical weight loss services and resources.