Stay Fuller Longer
You know the feeling. It’s 3 p.m., and the afternoon slump has hit — your stomach begins to growl even though you just had lunch three hours ago. You feel drained, and your mind seems to be in a fog. You assume that by eating more (no matter what it is) you’ll stay fuller longer and avoid this slump. However, more is not always better, nor is your stomach to blame for the times you do overeat — your brain is. Training your mind about eating is the first step in weight loss and feeling fuller for longer periods of time.
As with most things, this is easier said than done. Thankfully, we have several healthy tips to help you feel fuller longer:
Eat More Whole Foods
The key to curbing hunger, is eating more healthy fats and protein. Eating protein at the right time in the right amounts can help you lose weight, preserve and build muscle, increase strength and keep hunger at bay longer than if you were to mindlessly eat carbs. Eating healthy snacks — such as almonds, popcorn, apples or Greek yogurt that are filled with protein and fiber — are guaranteed to curb hunger. Additionally, eating more complex carbs, such as potatoes and whole grains, take longer to digest and will make you feel full longer.
The Tortoise and The Hare
We all know the story here, you can find success by doing things slowly and steadily instead of fast and carelessly — the same goes with eating food. When you eat quickly, it may take longer for your body to signal to your brain that you are full, hence causing you to overeat. This is a vicious cycle because regularly overeating trains our mind and our stomach to think this is normal. By slowing your pace, you’ll end up eating less food and feeling more satisfied after smaller meals in the future.
Keep a Journal
By tracking what you eat in a day, you become more self-aware and accountable of what changes need to be made to your diet to ensure a healthy balance. Further, the journal acts as a testament to your overall health and wellness journey, showing you what works for you and what doesn’t.
Are You Really Hungry?
Your body naturally alerts you when you are hungry, but your mind has a way of intervening. Sometimes your feelings get the best of you, causing you to think that you are hungry even if you’re not. This can happen when you are bored, sad or angry. However, whatever you are feeling doesn’t have to determine your hunger — your mind does. Get in touch with your hunger scale to ask yourself if you are really hungry.
Over time, the size of plates, bowls and cups has grown. When a large plate is put in front of you, your mind makes you feel obligated to fill it and then eat everything on the plate. By using smaller plates, you are prompted to serve yourself a smaller portion and avoid overeating. Once you finish your plate, you then can determine your hunger scale and whether you need to go back for seconds.