Losing weight can be a very challenging part of life. There are temptations everywhere you look. Every billboard, nearly every television advert and most magazines are full of images of delectable looking goodies. One very good way to keep yourself on track is to find ways to feel full for longer. If you already feel full then you won’t be as likely to eat things that will spoil your diet.
Fortunately, because so many people have and do struggle with weight loss there are lots of tips and tricks out there. Of course not every tip will work for everyone, but if you try out a few you are likely to find some that do work and help you to keep feeling full.
One of the most popular tips for staying full is to drink water. If you drink two eight ounce glasses of water before a meal you will almost certainly eat less than you would without having the water.
In addition to drinking water some studies have shown significant weight loss occurs if you eat water. This is not meant to be taken literally of course, but there are certain fruits and vegetables that contain up to 90% water. Some vegetables to try with higher water content are leafy greens such as collards, kale, lettuce, and spinach. Fruits with higher water content include blueberries, apples, cantaloupe, strawberries, oranges, and watermelon.
Eating broth based soups has also been found to help keep you feeling full for longer, and to help you eat less when you start your meal with a broth based soup. Broth based soups like French onion soup make an excellent appetizer! Follow your broth based soup with a big salad full of vegetables before you have your main course and you will certainly eat less for the rest of the meal.
Every diet needs protein, but you need to try to eat lean protein like chicken, fish, and leaner cuts of red meat. Tofu and different types of beans or legumes are also excellent sources of protein. Beans and legumes are full of fiber, and fiber makes you feel full. You can also get fiber from whole grains and most diet plans recommend that you get eat at least 25-35 grams of fiber each day.
Non-starchy vegetables are also a great choice for when you are trying to find something to eat that is good for you and will help keep you feeling full. Some examples of non-starchy filling vegetables are winter squash, tomatoes, carrots, asparagus, cauliflower, cucumbers, and celery. These non-starchy vegetables are great for meal times and for in between meals when you just need a little snack.
Another great in between meal snack is blueberries. Some recent studies have shown that eating a cup of blueberries a day resulted in significant weight loss. Blueberries not only make you feel full but they also affect the hormones in charge of fat storage in your body brand.
When it comes to seasoning your foods try using vinegar, cinnamon, and hot pepper. Vinegar and cinnamon help to regulate your blood sugar levels and keep you feeling full for longer. Hot red pepper contains capsaicin which can help regulate your blood sugar, make you feel full, and boost your metabolism.
Not all methods of feeling full for longer involve eating. Napping, aromatherapy, and exercise are all known for satiating hunger pains. Taking a short nap prevents you from over eating, and chances are when you wake-up you will feel energized and refreshed, but no longer feel hungry. Aromatherapy can also help keep you feeling full. A recent study found that people who sniffed something perfumed with peppermint every two hours stayed full longer and lost at least one more pound a week than participants who did not. A pound a week may not be much, but it does all add up in the end. You can also eat a piece of peppermint candy when you feel hungry and it will make you feel fuller. Exercise is another method to keep you from feeling hungry, at least briefly. The endorphins released when you work out will keep you from feeling hungry for a while after you
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Chewing gum in between meals can also help keep you feeling full for longer. Staying busy is another way to keep your mind off of food, even if it doesn’t keep you from getting hungry. At least if you are busy you don’t have the time to obsess about finding something to eat when maybe you shouldn’t. A meal time trick that some dieters and even those just trying to maintain their weight use is to put their fork down after each bite of food. Chew your food thoroughly and slowly and then take a sip of water before picking up your fork again.
Now that you are aware of some ways to feel full for longer, you may want a few tips for avoiding snacking temptations. The best tip for avoiding snacking temptations is to stay away from food. If you are hanging out in the kitchen it will just be that much harder to resist temptation. If you are responsible for cooking meals at your house drink a couple of glasses of water or eat a healthy snack before you get started. Another tip to avoid snacking is to stay away from alcohol, sugar, and caffeine. Drinking alcohol can increase your appetite, and it also frequently contains a lot of empty calories. Sugar-filled foods can make for a tasty snack, but your body burns through the calories in the sugar very quickly and you will be hungry again soon after eating it. Caffeine operates in a similar manner to sugar. The caffeine may suppress your appetite for a short time, but in the end your hunger will just come right back. You would be better off drinking water or non-caffeinated low calorie drinks while you are trying to lose weight.
