We have to eat, but why do most of us feel like we aren’t getting enough food, even after a big meal, leaving us feeling like we need more hence ending up in front of the refrigerator?! Well there are many reasons this is happening, but also many methods you can utilize to negate this “needing more” feeling! Best of all, these methods are very simple and healthy, and can be used starting now! So until they make a miracle pill that you swallow and 15 minutes later you are full, here is your list of ways on how to feel full and eat less food and still stay healthy!
Since this is number one, let’s talk about the simplest way of all of them to feeling more satiated after a meal, and that is… Drum roll please… Chew your food longer! By doing this you are signaling to your brain that you are eating more, not only this you are actually giving your mouth more time to digest the food as the digestion process starts in your mouth. Most of us are in a hurry and are trying to eat as fast as possible, but if you can give yourself 3 extra minutes each meal, you will not only feel more satisfied and less hungry, but if will also give you a chance to really enjoy what you are consuming. Eating slower in itself is another awesome way to feel fuller without eating as much as it takes time for the body to register that it is full, usually 10 to 15 minutes, which during that time window we believe that we are still hungry, eating more food to fill the void, when really we have already had enough. I know we are all busy and totally respect your schedule so even using this technique for one meal of the day can help you lose weight and fell more satiated.
Second the best! This tip right here has been prolonging lives as well as making you more healthy, giving you better skin as well as packing your body full of all the good things that you need, and that is eating a nutrient rich diet that is low in calories. Now this can be done by eating more servings of fruits and vegetables with you meals, the best would be 5 to 10 servings a day. Nutrient rich foods like vegetables as well as fruit that are less in fructose than others can really leave you feeling full as well as give you more energy, stamina, mind clarity and much more. While we are talking about high nutrient based foods, a great method of getting the most out of your nutrients is to not cook your vegetables as well as other foods like meat as long as you usually do, or use different methods that don’t suck the nutrients out, like for example you can cook things in the oven or in stews and steaming. This will allow you food to retain the nutrients enabling you to get the most out of your food. If you are going to go with this method, do note that all vegetables were not created equal! Avoid high starch vegetables like corn and carrots, which I know are the best tasting, but they are high in sugar.
Thirdly, eat less “filler foods”, which mainly consists of complex carbohydrates, also known as white bread and rice. Most white food turns straight into sugar when consumed, which both makes you hungrier as well as causes you to gain weight, not to mention has a harmful affect on your blood sugar levels. You can try substituting white bread and rice for things like millet sprouted grain bread along with quinoa and oatmeal, which oatmeal still contains gluten but is more easily digested than other forms of gluten based food.
Another great way is to eat foods that are high in “good fat”, which if you aren’t familiar with the term good fat foods are those that contain high amounts of unsaturated fats. Some examples are; any types of seeds and nuts like; almonds, sunflower seeds, cashews and more as well as food like avocados as well as pretty much any type of fresh fish. Not only is this type of food great for your health and making you feel full, it also can help you lose weight and give you more energy. While we are on the subject of good fats, you can also consider taking fish oil tablets which are great for you. You should really try to avoid most all foods with high amounts of saturated fats as it is linked to many illnesses that can be avoided, such as heart disease which is one of the main causes of death, which most of the time is caused by a bad diet.
Although our fifth method doesn’t have to do with eating, well at least partially, another great way to feel full is to prepare your meals ahead of time. This will allow you to set aside good meals that will keep you full, instead of being in a crutch for time and resorting to fast food or a less healthy meal. You can use literally cook a week’s worth of food in a couple hours on one of your days off, and not have to worry about cooking all week, saving you a lot of time!
Also, try your best to drink more water. Often times people can mistake the feeling of being hungry by their body’s need for water, and it will also keep you more hydrated as well as offer you the benefit of better digestion as you digestive track will be more smooth.
Seven, eat smaller meals spread out throughout the day. Instead of eating 3 big meals, eat 5 to 6 smaller meals, ever 2 or 3 hours. This will help you regulate the size of your stomach, and keep your blood sugar levels consistent, instead of up and down like they are when you eat a big meal and have large gaps between your next meal.
Okay I know I said five ways but here is a freebie! Eat enough and not a bit more. Okay I know this is common sense, but if you can resist the urge to keep eating and push away the plate, even if there is more food on it, you can lose weight, feel good and not lethargic by eating too much as well as have left over’s for the next meal of next day, saving you money each month!
If you are reading this while considering going on a diet, or are already on a diet, please keep in mind that doing extreme diets is very harmful of your health as well as almost never work in the long run, as you are pretty much starving yourself of making such a drastic change that when you do lose the weight that is promised, if you even lose it at all, your body will be so shocked that you will want to go back to your own ways. This actually usually leads to people surpassing the weight total that they were before they even did the crash diet.
Using these methods below will allow your stomach to shrink to the size it is supposed to be which will help you eat less in itself.
I wish you guys the very best and hope you enjoyed this article and learned something that you didn’t know before you got here! If you have any suggestions on other ways to feel fuller and more satisfied after meals, write it in comment from right underneath this article, as I love learning new methods having to do with health and it can help our other readers!
Lastly, remember to use all of this information in moderation, as this will help you introduce good new habits into your life at a pace where you yourself as well as your body can handle and be more inclined to stick with for the long term.