Stay Fuller Longer, or at Least Feel That Way!
Are you always hungry? Do you often slip up while snacking? Maybe you are not eating enough at your meal times.. and maybe you just aren’t eating the right way and the right kinds of foods at mealtimes. Here are ten tricks to help you stay fuller, longer.
1) Use smaller plates – If you’re a chronic dieter, you’ve most likely heard this before. Broken record or not, there is some validity to this statement – if what you eat is what’s on your plate and you’re eating from a smaller than normal plate, you are eating less than you normally might! Many of us feel the need to finish our plate no matter how large or small so why not just quit while we’re ahead, huh?
2) On that same note, stop using bowls and short glasses – both of them can hold a lot more cereal or ice cream and drinks than a mug and tall glasses, respectively.
3) Chew your food! That’s right, there is nothing wrong with being the last one at the table to finish your meal. Slow chewers unite! There’s no need to get obsessive about this or anything but keep in mind that the slower you eat, the more time your stomach has time to register that it has become full and no longer needs food.
4) Start with a salad. Fill half your plate with salad greens and vegetables (or fruits – whichever you prefer!) and eat that before you start the main course. Remember the darker and leafier the greens are, the better. Salad greens take longer to chew, which will allow your body more time to realize you are full and to stop eating. Not to mention, vegetables are full of fiber and various minerals and nutrients that will definitely not fall short of keeping you full and healthy!
5) Eat more seafood. Fish contains omega-3 fats, which help people feel fuller much longer than beef eaters and people who eat fish rather than meat tend to eat up to 100 calories less per meal.
6) H20! Water, water, water!! Drinking a full 8 oz glass of water before a meal could potentially trim 60 calories. Effortless.
7) Eat more water-based foods such as broth-based soups, leafy greens, fruits such as berries, cantaloupe, oranges, peaches, and grapefruit, and non-starchy vegetables like asparagus, carrots, celery, cucumbers, tomatoes, and broccoli.
8) Fill up on fiber! Fiber rich foods generally take longer to chew and also move more slowly through the digestive tract. Fiber rich foods include whole grains (NOT refined carbs like white bread), fruits and vegetables with skins, beans and lentils.
9) Remember protein! Consuming even just a little protein at each meal will you help you stay full – even more so than from carbohydrates or fat. Going overboard will not have a stronger effect so eat the daily amount recommended for you and get it from sources such as lean meats, low-fat dairy, lentils, and seafood.
10) Get fat! Yes, that’s right – just make sure it’s the right kind of fats that you’re getting, meaning monounsaturated fats generally found in many oils such as olive oil, sunflower oil, and canola oil as well as avocados and nuts.
There you have it! Ten more ways to help you stay full and nourished and hopefully strong enough to resist any other temptations in the kitchen!