10 Feel-Full Strategies*

Monday, 20 January 2020, By Janis Campbell

Your relationship with food could be impacting on what you're eating and how much you're eating. It's important to enjoy your food, taste the flavour in each mouthful and take the time to notice the texture. Setting aside specific times to eat each day allows you to plan what you're eating and to be satisfied by your food. Quickly scoffing your meal because you're in a hurry can cause you to be unsatisfied with what you've eaten; although you may feel full this will cause you to crave something else just to fill that emotional void of being satisfied

  1. SOUP AND SALAD:     Low-fat soups and salads offer large portions with little calories.  Start your meal with these and you are more likely to feel fuller faster.
  2. ADD MORE PROTEIN: Add lean protein, such as fat-free ham or chicken breast to your lunchtime salads or sandwiches to fill you up to avoid the mid-afternoon cravings.
  3. DRINK MORE WATER: Drinking water before or with your meals can help your stomach reach capacity faster.  If you get the hungry between meals grab your water bottle as a first line of defence.
  4. CHEW MORE: Foods that require more chewing slow feeding and take longer to digest.  Lean meats, and high-fibre cereals will give your jaws a workout.
  5. GO FOR WHOLE GRAINS: High-fibre foods add bulk to your diet and slow digestion.  Try wholegrain or wholemeal versions of bread, breakfast cereals, pasta and rice.
  6. HAVE SMALLER SERVES: Eating on smaller plates can create the illusion that you are eating more.  Ask yourself whether you really need another serve.
  7. LISTEN TO YOUR BODY: Pay attention to your body's hunger signals.  Before you eat, stop and ask yourself these questions:  Am I really hungry?  What do I really feel like eating?  Would something healthier satisfy me?
  8. ADD SPICES: If your main meals are a little bland, add flavour with herbs, spices and condiments.  This can satisfy your taste buds sooner and help you limit your portion sizes.
  9. STAY ACTIVE: When people quit sport or an exercise routine, but continue to eat to fuel their past activity level, weight creeps on. Maintaining some activity helps your hypothalamus down-regulate your appetite and balance your energy requirements.
  10. EAT AND DRINK SLOWLY: Slow down feeding to give yourself a chance to feel full.

Researchers found that brain activity in the hypothalamus (the appetite regulation centre) peaked 10 minutes after ingestion and was the brains signal that food had been eaten.  The bottom line here - take at least ten minutes to eat.

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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