How to Lose Weight without Feeling Hungry!Certain foods make us feel more satiated compared to others. These foods provide bulk inside of our stomachs and slow down digestion.
- Fiber- How do you feel after eating a bowl of Rice Krispies compared to a bowl of oatmeal? The secret is in the fiber content. Higher fiber foods like oats take longer to digest, and that bulk helps you feel full and satiated.
- Fats- While fats are digested more slowly than carbohydrates, they are chalk-full of energy in the form of calories. Aim for healthy fats from plant sources such as avocado, peanut butter, almond butter, cashews, olives, and fish like salmon. Fats should make up 20-35% of daily calories.
- Protein- Including protein with your meal can improve your feelings of fullness. The minimum amount of protein that most people need is 0.8 – 1 g per kg of body weight. Some people do better with weight loss when on a high protein diet. That is determined by your genetics (which you can find out from a DNA test!)
- Calories- Are you eating enough energy? Fitness trackers and weight loss apps use a predictive equation to figure out how many calories you need. If that prediction is incorrect, you could be under fueling and may need to eat more to see results. You can pinpoint your unique calorie goal by taking a metabolic test.
Your habits can also give you a feeling of fullness.
- Looking at 3 ounces of meat on a 11-inch plate looks lonely compared to the same amount of meat on a 7-inch plate. We eat with our eyes- so choose lunch box containers, dinnerware, and storage containers that match the size of your portions
- Use intuitive eating practices
- Saying “jingle Bells” while chewing helps you fully chew your food. Not only does this help you slow down and give your brain time to catch up with your stomach, it also is great for improving digestion and brings out the flavor of the food
- Prevent overeating by avoiding under eating. Use the Hunger Scale to ensure that you do not get so hungry that you are unable to control how fast, how much, and what kind of food you eat.
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