Today’s weight loss tip is how to feel full, longer. Oftentimes people will fail on a diet because they feel hungry all the time. These 3 strategies will help you feel full longer, and that may aid you in your weight loss. Remember, it’s still about calories consumed vs. calories burned, but if you can make consuming less calories easier, it will be easier to have success.
The first strategy to feel full longer is to give yourself enough time to feel full. Your stomach needs time for the food to get there, and then send messages to your brain that you’ve had enough food. A big problem I see with people is binge eating. If you’re a binge eater, you’re probably not giving yourself any time to feel full. You can remedy this by putting some food aside, eating what you’ve put aside, and waiting for 15-20 minutes. If you’re still hungry you can eat a bit more, but you need to hit the breaks when you’re about to binge or you’re going to aggregate a surplus of calories in short order.
The second strategy is to drink an adequate amount of water, especially after a meal. This is what I do at the end of the day to help keep my calorie intake lower. If you can stay adequately hydrated, you can more reliably trust your sensations of hunger. Not to mention, drinking water 15-20 minutes after a meal will help you feel more satiated.
The last strategy is more of a 50,000 foot structure on your meal selection. If you’re a weight loss client I would say your first step is to make your plate predominately vegetables. It will slow down your eating and provide fiber, which will help you feel more satiated. Secondly, you should have protein. The protein is another macronutrient which will help with satiety. Lastly, your food selections should be minimally processed. Generally speaking, less processed foods don’t have the same hyper palpability as highly processed foods, and they usually provide a high volume per unit of calorie, which may contribute to feeling full.
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