Here’s my worst case food scenario. I finish everything on my plate and I’m still hungry. This is especially annoying if I’m trying to lose weight. Do I get a snack and potentially overeat? Do, I just sit around and feel hungry? Ideally, I’d like to feel full while eating less.
But luckily, there are some things that will help achieve this effect. And these are great tricks to use when trying to eat healthier. Ready to not only eat more mindfully, but in a way that’s more fulfilling? Let’s talk about getting full while eating less!
Eat foods that are high in fiber
Fiber helps your body stabilize blood sugar levels, so you full faster. Let’s say you eat refined processed carbohydrates like bread, pasta, or potato chips. These foods are quickly digested into sugar.
When you eat foods that quickly turn to sugar, your body quickly stores the sugar as fat with the hormone insulin. But now these calories aren’t readily available for energy. Meaning you’ll feel hungry, even though you just ate. Fiber slows down the release of sugar, providing you energy for longer.
Spice up your food
Certain spices are likely to help you feel full eating less. For instance the heat of chili powder can actually help you feel full. Plus this heat may pump-up your metabolism as well.
And cinnamon is great to help you balance your blood sugar levels. I just talked about how high blood sugar levels can lead to fat storage and hunger. Eating cinnamon on a regular basis can help balance this problem so you feel full faster.
Chewing should be an easy demand. I mean, that’s how you get the taste and pleasure from food! But it’s time to get totally honest with yourself. Do you really chew your food well? I’m gonna guess that the answer is NOPE!
Chewing is integral to the satisfaction in eating. Why can you feel hungry after drinking a huge smoothie? Because you didn’t really chew, and you ingested a bunch of calories in a hurry.
So, take this chewing challenge. Chew each bite of food at least 20 times. That way, you’ll not only get more of the flavor of the food. You’ll eat your food slowly and give your brain the opportunity to send out the signals that you’re full.
Eat 5 meals a day instead of 3 –
You may need to eat more often to feel full eating less. Picture this scenario. It’s getting close to dinner, it’s been hours since you last ate, and your stomach is growling. I’m not a gambler but I’ll bet on the fact that you’re about to overeat.
When you eat more frequent but smaller meals, you have less time to become ravenous. Meaning youre likely to eat more slowly and mindfully. And not feel like you need to binge to feel full.
Eat some healthy fat with every meal
You may try to cut down on fat when eating healthy. But fat doesn’t make you fat. You know what fat actually does? It helps you feel fuller for longer.
Your body digests fat more slowly than any other type of calorie. And that’s the secret behind fat being so filling. Just make sure you’re eating healthy fats like nuts, olive oil, fish oil, or avocado. Not a bunch of fried food or other unhealthy fats.
Stop eating at your desk
You don’t want to multitask while eating. You’ll miss out on so much of the flavor. And we’ve already talked about the importance of chewing and eating slowly.
You might find it difficult to make time to eat that isn’t rushed. Even if you only have time for a snack on the go, try to focus on the basics like chewing and tasting your food. You’ll get more out of what you eat this way.
Drink adequate amounts of water
There are many philosophies to eating. Some say you should drink water with every meal. Others say water during mealtimes disrupts proper digestion. But there’s something they all agree upon. You should be drinking lots of water.
So whether you drink your water with meals, or at another time, make sure to have 6 to 8 glasses a day. Thirst is often confused by the brain as hunger. And this is a sure way to feel hungry, even when you’re not.
So those are 7 ways to feel full eating less. Until we invent magical, calorie-free food, we have to find ways to get more out of what we do eat. And take care not to overeat. And these are some great ways to do that while getting joy out of every bite!