Be smarter with your calories: Eat the most filling foods for weight loss


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The golden rule of weight loss is to burn more calories than you eat.

Simple and easy, right? Ha! We’d all look like Adriana Lima if that were the case.

The problem is that when we increase our exercise routines to burn more calories and increase metabolism, the body needs more fuel. Plainly put, your appetite increases, and more likely than not we respond to that hunger with a reward or ill-timed snack with so many hidden calories. Thus, we just undid our diet in an effort to be healthier. Life sure is unfair sometimes.

Push that discouragement aside, though. The key to overcoming that post-workout hunger is almost as easy as the golden rule. Be smarter with your calories by eating certain nutrients, such as protein, fiber and water, that will keep you full and satisfied for a longer time. So let’s look at the foods that will fuel our workouts and weight loss.

Baked potato

This vegetable is vilified because it’s a dense carbohydrate, but there are few foods that satisfy and keep us full for such a long time at 160 calories each. Plus, baked potatoes are full of fiber and other vitamins and nutrients. Just remember to cook and eat them with the skin, and skip the cheese and sour cream.


Studies found that consuming a breakfast of eggs yields longer feelings of satisfaction and an overall lower calorie count for the rest of the day than if the eater ate cereal or a bagel. For the best results, consume eggs hard-boiled, scrambled, poached or in an omelette. Skip the frying.


We’d love it if our favorite cream-based chowder would be the key to weight loss, but sadly (and expectedly) it isn’t. A broth-based soup packed with vegetables, legumes and/or lean meat will provide you with the fuel needed to keep you satisfied for hours.


This food hits upon several hunger-busters all at once. Apples are high in fiber, which makes the stomach feel fuller longer. They’re also full of natural sugars, so you can get your sweet fix without insulin levels spiking and messing with your cravings.


Air-popped or stove-cooked, a handful of this snack keeps you full because the small pieces give us time for our bodies to tell us that we’re full. Obviously, save the salt, butter and artificial butter toppings to avoid excess calories.


These grains do wonders for lowering our LDL cholesterol in addition to keeping us full for a longer period of time. Just make sure that you’re eating whole oats in your oatmeal and not the cut, instant version, which will do nothing to ease your appetite.