Some dieters think they have to feel hungry when losing weight, but that's just not the case. The less often you feel even a mild sense of hunger, the fewer calories you are likely to eat. Here are some pointers on feeling full to prevent overeating:
- It's important to stay well-hydrated, but if you already tried drinking plenty of water in the last few minutes, go ahead and give in to having a smart snack. You're better off eating something than drinking something when you begin to truly feel hungry. Liquids don't give the same sense of satiety as solid foods do.
(Milk is an exception to this because it becomes semi-solid in the stomach, so it takes more work to digest. This process can increase the sense of satisfaction.)
- Protein fills you up more quickly than carbohydrates, or even fat. It also has more staying power, which means you'll feel satisfied for longer than if you'd eaten something else. Protein takes longer to metabolize than carbs or fats. There also may be a feel-full connection to a hormone that protein triggers during the digestion process. Protein should comprise about 15 to 20% of your total daily calories.
Tip: Good sources of lean protein include lean meats, fish and beans. Nuts are also good protein source; while they are high in calories, they are filling. Enjoy a controlled portion daily -- they may help you eat less overall or eat less often.
- Exercise releases serotonin, which helps improve your mood and decrease hunger. For some, this may help reduce the number of calories eaten after exercise; anecdotally, however, others may actually experience the reverse of this mechanism, causing them to overeat after exercise. Ramp up your activity (good for your health and weight loss goals), and just pay careful attention to determine if you fall into the latter group.
- Seeing a small portion may make you think that you are not eating enough and leave you feeling hungry. You can trick the eye into thinking you're eating more by loading up your plate with foods that you can eat a lot of without getting in a lot of calories, such as produce.
- Planning for a daily caloric intake goal, watching portions and tracking your calories (which you can do for free online with About.com's Calorie Count) slows you down. When you eat more slowly, you inevitably eat less. Dining "leisurely" allows you to wait for a sense of fullness to reach your brain. If you eat too quickly, by the time you get the signal, you may have already eaten too much.
Previous Daily Tips:
The Importance of a Healthy Breakfast
Prep for Winter Exercise
