Health: Diet and Exercise Wellness Center
  • Search Wellness Centers
  • Find a Pharmacy
    Enter your Zip code or city to find your Local Pharmacy
  • Diet & Exercise Wellness Center
  • Feel Full on Fewer Calories

    Who doesn't want more for less? Here's how to get that full feeling from your meals while taking in fewer calories.

  • Who doesn’t want more for less? Here’s how to feel full from fewer calories*:

    Water

    Eat more foods that have high water content. Water is calorie-free, so naturally when you choose foods that are higher in water, you can eat more of a food without adding too many calories. Fruits and vegetables top the list of high water content foods. Try adding a salad or broth-based vegetable soup before your lunch or dinner. 

    Fiber

    Fiber helps you feel full longer because it takes longer for your body to digest. Good sources of fiber are fruits and vegetables, whole grains and beans. Think of ways to add these foods to your meals and snacks. For example, add spinach or other vegetables to your whole-wheat pasta dish. Not only have you added fiber, but you’ve also added high water content vegetables. This combo will fill you up and help keep your calorie intake under control.

    Lean Protein

    Eating adequate lean protein is important, especially if you are looking to lose weight. Protein satisfies you longer than carbohydrates or fat, but eating more than you need will not boost your metabolism or build muscle. Good lean protein choices include skinless chicken or turkey, lean beef or pork, low-fat dairy foods, beans, egg whites and fish.

    Fat

    Fat is energy dense. By this, I mean there are a lot of calories packed into a small amount. For example, 1 tablespoon of butter has about 100 calories. For that same 100 calories, you could have 20 cups of raw spinach leaves. That is a bit excessive on the spinach, but you get my point. Some fat is necessary in your diet, but keep it to 20-35% of your total calories.**

     

    *Mayo Clinic-Energy density and weight loss: Feel full on fewer calories. http://www.mayoclinic.com/health/weight-loss/NU00195
    ** http://www.mypyramid.gov/guidelines/index.html

     


  • Used with permission. ©2015 Walmart. All Rights Reserved. 

     
    Important Walmart Disclaimer: All content provided is for informational purposes only, and is not intended to substitute for the diagnosis, treatment, or advice of a medical professional. Consult your medical professional for guidance before changing or undertaking any diet, exercise or health program, or before using any prescription or over-the-counter drug. Neither the author nor Walmart.com assumes any responsibility for errors, omissions or contrary interpretation of the subject matter. Walmart does not sponsor, recommend or endorse any third party, product, service or information provided on this site. If you have dietary restrictions and/or allergies, always read the ingredient list carefully for all products prior to consumption. If the ingredient list is not available on the product, check with the product manufacturer, or do not consume the product.

  • You may like...

    • LifeTrak R450 Brite 24-Hour Activity Tracker, White/Orchid

      $11999

    • Fitbit Aria Wi-Fi Smart Scale

      $12286

    • Jawbone UP24

      $9985

    • Fitbit Flex Wireless Activity Sleep Band

      $9995

    • Fitbit Zip Wireless Act Tracker

      $5988

    • Fitbit One Wireless Act Tracker

      $9988

    • Fitbit Zip Wireless Activity Tracker

      $5988

    • Perfect Fitness LED Arm Band

      $1497

    • SYNC Burn Fitness Band, Black

      $8097

    • Weider Total Body Works 5000 with Bonus 6-Piece Puzzle Mat Bundle

      $12900

    • Total Gym 1400 Total Home Gym with Workout DVD

      $29999

    • Total Gym 1100 Total Home Gym with Workout DVD

      $19900

    • Weider 2980 214 lb Stack Home Gym

      $22703

    • Stamina Power Tower Home Gym

      $9995

    • Bowflex BodyTower

      $26264

    • Weider MMA VKR Power Tower

      $18966

      Out of stock online

    • ProGear 275 Extended Capacity Power Tower Fitness Station

      $14900

    • Gold's Gym Long Series Resistance Tube Kit

      $965

    • Gold's Gym Long Resistance Tube

      $495

    • Gold's Gym Stretch Band Loops

      $897

    • Black Mountain Products Resistance Band Set

      $2999

    • Gold's Gym Power Resistance Tube, Extra Heavy

      $995

    • Gold's Gym 6' Stretch Band, Light

      $777

    • Gold's Gym Power Training Band, Extra Heavy

      $1777

    • Valeo Chin Up Bar

      $1549

    • Gold's Gym Door Gym

      $1224

      Out of stock online

    • Ab Roller Evolution

      $2927

    • Gold's Gym Circuit Trainer 36" Mini Trampoline

      $3877

    • Tone Fitness 65cm Anti-burst Stability Ball

      $1480

    • Gofit GOFIT GF-55PRO PROFESSIONAL STABILITY BALL & CORE PERFORMANCE TRAINING ...

      $2999

    • CAP Barbell Doorway Sit Up Bar

      $1084

    • CAP Barbell Rubber Medicine Ball

      $1300

    • Valeo Medicine Ball, 6 lb

      $2429

    • Sunny Health and Fitness Door Way Chin Up Bar

      $1461

    • Kinect Game Party: In Motion (Xbox 360)

      $1472

    • Game Party:In Motion Kinect (Xbox 360) - Pre-Owned

      $608

    • Disney Infinity: Marvel Super Heroes (2.0 Edition) Video Game Starter Pack (Xbox 360)

      $3999

    • Disney Infinity: Marvel Super Heroes (2.0 Edition) Video Game Starter Pack (PS3)

      $3999

    • The LEGO Movie Videogame (Xbox 360)

      $1925

    • Heroes on the Move - Motion Control (PS3 / Move)

      $747

    • Call of Duty: Black Ops 2 - Game of the Year (PS3)

      $2803

    • Grand Theft Auto V (Xbox 360)

      $2999

    • Madden NFL 15 (Xbox 360)

      $3999

    • Just Dance 2015 (Wii)

      $2577

    • 3 For $21 Xbox 360 Gamer Favorites Value Game Bundle (Pre-Owned)

      $2100

    • The LEGO Movie Videogame (PS3)

      $1907

    • Madden NFL 15 (PS3)

      $3999

    • Madagascar 3 Video Game (Wii) - Pre-Owned

      $379

    • 2 For $16 Nintendo Wii Favorites Value Game Bundle (Pre-Owned)

      $1600

    • NBA 2K15 (Xbox 360)

      $3655

    • 2 For $33 Gamer Favorites Value Game Bundle (PS3)

      $3300

    • 2 For $33 Family Favorites Value Game Bundle (PS3)

      $3300

    • Sonic Unleashed (Wii)

      $649

    • Diablo 3: Ultimate Evil Edition (Xbox 360)

      $1996

    • 2 For $33 Gamer Favorites Value Game Bundle (Xbox 360)

      $3300

    • FIFA 15 (PS3)

      $3999

    • WWE 2K15 (PS3)

      $3996

    • 3 For $39.99 Family Favorites Value Game Bundle (Nintendo Wii)

      $3999

    • Call of Duty: Ghosts (Xbox 360)

      $1181

    • Hitman Absolution Professional Edition (Xbox 360)

      $700

    • 2 For $33 Family Favorites Value Game Bundle (Xbox 360)

      $3300

    • Skylanders Trap Team Starter Kit (Xbox 360)

      $4496

    • Destiny (Xbox 360)

      $3244

    • Battlefield Hardline (Xbox 360)

      $5996

    • LEGO Batman 3: Beyond Gotham (Xbox 360)

      $2593

    • Batman: Arkham City: Game of the Year Edition (Xbox 360)

      $1058

  • Dieting & Exercise Are Easier at Walmart
    Whether you want to lose weight or start working out, our Diet & Exercise Wellness Shop can help. Find great prices on the best in diet and weight management, nutritional bars and sports nutrition. Get expert information and tips, or check out the Diet & Exercise Buying Guide to find the best products for your needs. You can even make an investment in your health by shopping for bikes, exercise equipment or bathroom scales.