Many of us struggle with satiety, or successfully achieving the feeling of being full, which can lead to poor food choices that puts us on the fast track to ill health and excess weight gain. Here are some tips on how you can feel fuller and more satisfied after eating without turning to poor food choices to fill in the empty gaps.
Limit What is on Your Plate
When we see different foods on our plate, we have a tendency to want to sample and finish them all. This can lead to overeating, because we are not eating to feel full. Instead, we are eating to enjoy the taste of the food.
You can still enjoy your meal, provided that the portions you eat you are made up of fruits, veggies, or low-carb choices. Foods that contain mostly water, like melons or berries, or foods that are less dense, like yogurt or broth-based soups, can be more effective at helping you feel fuller when your plate is cleared.
Modify Your Calorie Intake
For example: 1 ounce of plum (1 small-size, pit-free) versus 1 ounce of prunes (dried plums)
When you finish eating the prunes, you will probably keep eating more, whereas when you are done with the plum, you will probably feel fuller. This is because foods that contain mostly water are better able to fill you up. Keeping to foods like these not only helps you feel fuller, but you will also help cut your calorie intake. (In the plum versus prune example, the plum is about 18 calories, and the prunes is about 97 calories.) Thus, you will not feel the need for that “little something extra” when the low-density foods work their magic.
Recognize Emotional or Social Eating Triggers
When we eat because we are mad, upset, mindlessly snacking at our work desks, or relaxing in front of the television, we are not eating to fulfill a need. We are eating for something to do. If you feel the need to munch on something in front of the television, opt for some sliced veggies over a bag of potato chips. By seeing our tendencies to unnecessarily eat, we can work on substituting what we snack on for healthier options that fulfill our hunger and need to eat.