- Hydrate Hydration is one of the most important factors for good health, and adequate hydration helps you feel full when reducing your caloric intake. In many cases, feelings of hunger are a result of dehydration. Research has shown that individuals often eat foods when they’re dehydrated due to the relationship between the hypothalamus signals that regulate thirst and hunger. Drinking water prior to your meals is an easy way to prevent hunger pangs and maintain optimal energy levels.
- Rethink your portions Portion sizes can be subjective, which makes it hard for individuals to determine how much food they really should be eating. Beliefs around portion sizes can be modified by using smaller plates. This makes food portions appear larger and more substantial. This tricks the brain into thinking that it is getting adequate nutrition to meet its needs.
- Use fat to your advantage Fats provide more calories per gram when compared to protein or carbohydrates. This dense energy source can help satisfy your appetite while also regulating the rate of carbohydrate digestion. Consider healthy sources of fat like avocados, nuts and coconut oil. You can use these and other foods to slow down the digestive process and help you feel full for a lot longer. Protein can have similar effects, and using animal meats, eggs, and legumes helps you reduce feelings of hunger while regulating your blood sugar over time.
- Avoid distractions Distractions may cause you to eat more than you should. Many people try to eat while they work, watch television, or talk on the phone. But this can lead to a consumption of excess calories if you aren’t careful. Taking a mindful approach to eating can be easily accomplished by turning off the television or leaving your work desk for lunch. You’ll be more conscious of your food portions and be able to control your food intake and avoid overeating.
Posted by Dr. Scott Wilson | 13-02-2017
National Nutrition Month is a reminder of the importance of eating healthy and investing in your long-term health. For many, this means a reduction in calories which will help them lose excess body fat and improve their daily performance. But dietary changes can be difficult to maintain. Food cravings and other factors make it hard to implement healthy eating strategies. The following are 4 ways you can eat healthier and still feel full so that you can stick to your health goals during National Nutrition Month.