If you are tying to trim your calories intake and stay on track with your exercise regime to lose weight and look more attractive but hunger pangs are always standing in the way, it is time to learn some new tricks to manipulate your mind into feeling full and satisfied so you don’t keep on reaching for the nearest snack you shouldn’t be eating.
To keep your hunger in check, you don’t only need to pay attention to how many calories you consume but also the type of food you eat and what times you eat your meals. You can easily trick yourself into feeling full by making some strategic twitches to your menu and implementing wiser options to get your weight loss back on track.
1- Eat A Filling Starter .
Start your meal with a large watery and fibrous plate of salad before your main course arrives. The high water and fiber content in the salad will help to fill you up so you end up eating less of the fattening foods. In a 2004 study published by the Journal of the American Dietetic Association people who started their meal with salad ate 7 to 12% less calories depending on how large the plate if salad was in comparison to those who started directly with the main course meal.
However, don’t ruin the whole idea of starting with a salad before your meal with unnecessary toppings and dressings that are high in calories and only use lemon juice and salt for dressing your salad.
2- Up Your Protein To Feel Fuller.
Protein takes longer to digest than carbohydrates and fat so it tends to keep you feeling fuller for longer time. So make sure that 35% of your meal is protein such as lean stake, chicken breast or fish which can make you feel full for longer time past your meal. Even for your snacks, make sure the biggest proportion is for protein and fiber, options include legumes, chickpeas, cottage cheese, fruits, yogurt or whole grain crackers.
3- Sleep Enough To Reduce Hunger Hormone.
Lacking enough sleep triggers the hunger hormone ghrelin and suppresses the fullness hormone leptin so make sure to have 8 hours of quality sleep every night to keep hunger pangs under control and increase willpower to stay on track with your diet.
One of the most common causes for bad quality sleep or insomnia is consuming caffeinated beverages up to three hours before going to bed which negatively affect your sleep and you end up getting less sleep than your body needs.
4- Stay Hydrated and Slow Down.
Sometimes thirst can masquerades as hunger, so making sure your body is always fully hydrated by drinking plain water can help you keep hunger pangs under control. In a 2010 study issued by Obesity reported that drinking 12 ounces of water before each meal can help reduce the consumption of calories and squelch appetite so you end up eating less and feeling more satisfied.
When you start your meal it is recommended to eat slowly so that your brain registers that you are full before ingesting a ton of calories on top.
It takes 15 to 20 minutes from you start your meal for your brain to register that you are full, if you eat slowly you can reach that feeling by eating the minimum you could eat.