In today’s times, where everyone is mindful of the digits on the scale, we all know the importance of healthy eating. The deal is very simple as far as body weight is concerned; you are what you eat! But if you are like most people out there trying to lose weight, you know all too well that there’s more to weight loss than meets than just burning calories. It is a journey, one that is accompanied by a handful of challenges that make most people abandon their goals at some point.
One of the most common challenges faced by weight-loss enthusiasts is that you have to control your portions. You have to be watchful of your caloric intake, and you pretty much have to ensure you don’t overeat. From hunger pangs to recurrent junk cravings to the almost constant stomach rumbling, the struggle is real, people! This is why many people struggle to keep on track with their diet.
This is not to mention that you have to put in the work at the gym to realize your goals faster. But of all this, hunger is perhaps the most intimidating experience. But what if I tell you you can lose weight without the constant emptiness you feel called your stomach? Well, you can. In this article, I will tell you how you can lose weight and feel full at the same time.
The good thing is that it’s all about playing with your mind, hunger triggers, and hormones that regulate hunger. It’s all about deceiving your mind that the stomach is full, so the hunger hormones (yes, they are real!) are not released. According to Megan Ayala’s weight loss resources, changing your perception towards diet and how you think about food can positively affect your weight loss journey.
The secret lies in choosing your foods wisely and engaging in practices that make you eat less. If you feel full or are too distracted to get cravings, you’ll automatically eat less. As if enough hasn’t been said already, here are some tips on how to lose weight and feel full at the same time.
1. Never Skip Breakfast
Breakfast and weight loss go hand in hand. Having a heavy and nutritious meal in the morning prevents you from starving, thus, inhibiting the ghrelin hormone (the dreaded hunger hormone). It also keeps your body fueled up for the entire day.
Since you will eat less during the day, it speeds up your metabolism. It is best to focus on protein-rich foods for breakfast, such as cereals and eggs, for the best outcome. So, if you want to shed off your extra weight, you should never skip your breakfast.
2. Focus More On Fiber-Rich Foods
Foods that contain high fiber content often require you to spend more time chewing. Additionally, fiber tends to slow down the digestion and absorption of sugars. This is why fiber-rich foods are also high-satiety foods. High-fiber diets also tend to have a lower caloric index. Therefore, foods like chia seeds, lentils, black beans, and asparagus are great additions to your weight loss diet.
Also, it would be best if you increase your intake of fruits and vegetables. The fiber-rich fruits and vegetables also give you much-needed natural sugars and antioxidants. They also give you your dose of vitamins and minerals. But make sure they are low in calories and fats.
3. Hydration Is Key
Nothing helps ramp up your body’s metabolism more than water. Also, it is easy to confuse your lack of hydration with hunger. Just gulp down a glass of water to quench your unnoticed thirst and satisfy the hunger that guises behind it.
In addition to consuming a significant amount of water throughout the day, remember to stack up on foods with high water content like watermelon, strawberries, cucumber, and yogurt. They also help your belly feel full.
4. Take Small Meals At Regular Intervals
You probably know this one. One of the best ways to achieve positive results from a weight-loss regimen is to spread your meals. It’ll be great if you practice eating more frequently in smaller portions. This way, you are keeping your hunger in check. Snacking on something with fiber and protein a few hours before the main meal can help lower your appetite, thus, preventing you from overeating.
To keep your portion sizes in check, you can try using smaller plates or bowls. This little tricks your brain into thinking that you are eating a lot and helps you feel fuller even with a small quantity of food. Cutting your meal into smaller pieces can also help you consume fewer calories than feasting on a large serving.
5. Don’t Underestimate A Good Night’s Sleep
A person’s sleep quality is heavily linked to their body weight. This means that if what you eat affects your sleep, it may also affect your weight loss journey. To avoid going to bed hungry while still keeping your weight in check, you can consider snacking light before bedtime. Most importantly, take dinner at least a few hours before your slumber, so you don’t affect your ability to fall asleep. A good night’s sleep helps your overall mental and gut health. So, maybe no more binge-watching all night for you.
6. Believe In Labels
How often have you bought something to eat and thoroughly checked the food labels? Not much? That’s what I thought. But you should start doing that. Reading the food labels helps you keep your calorie intake in check. You also know what goes into your body. This won’t help you feel full. Although, it does aid in weight loss, especially if you are on a calorie-specific diet.
7. Steer Clear Of Junk
This one is an obvious walkover. Junk can make you feel full faster, but most of these foods are also designed to make you feel hungry faster (who knew, right?). Most of them contain hunger-triggering chemical additives to benefit the manufacturer’s profits. To avoid giving your body too much unhealthy calories, avoid junk as much as you can.
I know the sodas, the chips, and the chocolates are tempting. But control your unhealthy cravings and replace them with healthy snacking habits instead. Snacks like unsalted rice cakes and popcorn, oatcakes, and fresh fruit juice are great alternatives.
8. Don’t Ban The Foods You Like
Most of us starve ourselves of simple pleasures when on our weight loss journey. We often use the foods we like when on a diet. But this isn’t a great practice and sometimes does more harm than good. Banning foods increases their cravings, and you end up binge-eating. So, unless you have the self-control of a saint, I suggest having that occasional treat. Keep your calories in check, though.
9. Cut Down On Alcohol
Alcohol is belly fat’s best friend, and this is a fact. A single glass of wine may contain as many calories as your favorite chocolate bar. If you are of the habit of chugging beers, it has to go. Cutting down on alcohol is important in losing weight loss.
10. Increase Your Activity Level
This is a given, but I’ll still elaborate. Watching what you eat is primary, but not without burning your old weight off. Your diet is 85% important, but it won’t be effective if you skip the 15% exercise you need to shed extra pounds. So, don’t be lazy about that morning sprint or that hour in the gym. It has a lot of benefits in addition to weight loss.
Finally, you can accelerate your weight loss without your stomach rumbles pulling you down. The above are just a few tips to help you lose weight without intimidating yourself with hunger and starvation. I hope this article helped. I’ll see you next time with another great and informative article. See you next time. Until then, happy eating!