If you have ever tried to diet and lose weight, you know it’s not easy. Your body is constantly fighting to stay the same by finding ways to trick your brain into thinking you are hungry. The human body is programmed to store fat for times of famine, so when we attempt to restrict our intake, our bodies respond by reducing hunger and storing more fat. We all know that keeping a balanced diet and exercising will keep us fit and healthy.
However, most people find it hard to do this consistently unless they have some tricks up their sleeves. If you want to lose weight and be healthy without feeling like it’s a constant struggle, here are some ways to trick your body into staying full and feeling fuller.
Don’t skip breakfast
Breakfast is the most important meal of the day, and this is especially true when trying to lose weight. Eating a healthy breakfast will kick-start your metabolism and help you feel full for longer. As well as this, a healthy balanced breakfast can also reduce cravings for unhealthy snacks later in the day. If you are trying to lose weight, you may want to avoid foods with a high sugar content such as pastries, cereal, and granola bars. Instead, go for foods that will keep you feeling full longer, such as eggs, oatmeal, or yogurt.
Don’t go too long between meals
Eating smaller meals throughout the day will keep your metabolism high and your body fuelled with energy. When you only eat 2 or 3 large meals per day, your metabolism slows down and your blood sugar drops. Going too long without eating will make you feel hungry and crave sugary or fatty snacks. Instead, keep your metabolism high by eating small meals throughout the day, every 3 hours or so. This will also help you eat less in one sitting because your stomach will feel fuller for longer. What happens when we are hungry is that our blood sugar drops, which in turn releases a hormone called insulin. Insulin is responsible for taking the blood sugar and storing it in our cells as fat. If you eat something sweet when you are hungry, it will cause your blood sugar to rise again, but because your cells already have some stored away, it will just make your fat cells store more.
Eat More Protein and Vegetables
Protein is the most satiating macronutrient, so eating more of it will help you feel full for longer. It will also keep your blood sugar low due to its slow metabolizing properties. Another way to keep your blood sugar low and feel more full is to eat more vegetables. Vegetables have very few calories, but they are extremely filling! Eating more vegetables will also provide your body with essential vitamins and minerals, as well as fiber which will aid weight loss.
Drink Water Before Every Meal
This one might sound a little strange, but it does work! Before you sit down for a meal, make sure you are hydrated. When your body is not properly hydrated, it will take what it needs from your food before it enters your bloodstream. When you drink water before a meal, your body will take what it needs from the water instead. This will leave more room in your stomach to fill up on food and make you feel fuller faster.
Stay away from simple sugars and processed foods.
These are foods that are high in calories and low in nutrients. A surprising amount of common processed foods are high in sugar, so they will leave you feeling hungry sooner. Eating more unprocessed foods and whole grains will provide you with more nutrients and fiber, which will keep you full for longer.
Be mindful of how much you’re eating
You’ve probably heard this advice before, but it is important. Eat slowly, savor your food, and try not to eat on the run. When we eat quickly, without focusing on our food, we tend to overeat without realizing it. And when you eat slowly and mindfully, you will feel more full and satisfied with less food. Keeping a food journal can be very helpful in keeping track of what you eat and how much you eat. This will allow you to see what you need to change and what you need to work on.
Don’t go to bed hungry.
Last but not least, make sure you eat something before you go to bed. You might not feel hungry at this time, but your body still needs to be fed. Going to bed hungry will make it harder to lose weight in the long run. When you are sleeping, your body is busy repairing and regenerating itself, so it will need the energy to do this. There are many ways to trick your body into staying full. If you want to lose weight and feel healthier, these tips will help you do just that!
