How To Feel Fuller For Longer

Do you take diet pills, appetite suppressants or slimming teas? These can take take a toll on your health. It is far better to tackle hunger pangs in a natural way. These simple tips can help in how to feel fuller for longer. You may also find this helpful Are You Struggling To Lose Weight?

Increase Your Fibre

Foods high in fibre will keep you feeling fuller for longer after you have finished your meal. Foods such as brown rice, bran, oats contain soluble fibre and therefore act like a sponge and soaks up moisture in the stomach. The fibre swells up, making you feel full, and also helps to release sugars slowly to prevent energy dips. You might like to try high fibre apples, avocados, beans, broccoli, nuts and seeds.

Eat More Protein

Do you get the 4pm dip? If you do try eating more protein with your meals. A high carbohydrate meal can make your energy and blood sugar levels peak and then trough. If you increase the amount of protein you will help your body convert carbohydrates to sugar more slowly. Healthy sources of protein include chicken, fish, chickpeas, quinoa, eggs, cheese and snack on nuts. Discover How To Get Enough Protein When you Don’t Eat Meat

pastry and boiled egg on plate
Photo by Foodie Factor on Pexels.com

Keep Hydrated

If you are dehydrated the brain can confuse this signal as a sign of hunger. Before you consider what you are going to snack on have a drink or water and wait 20 minutes because this make just make the hunger pang go away. Try to sip water throughout the day and aim for 2 litres.

Break Those Back Habits

Are you really hungry? When we are tired, stressed or bored we often want to eat. This is a psychological craving. Do you eat out of habit such as wanting a dessert after you have eaten your meal? When you are low on energy or feel light headed you can crave something to satisfy the need quickly like chocolate, biscuits or crisps. Having an apple or some nuts will quickly sort out the problem and it will keep you fuller for longer.

Avoid Bad Habits

Unlike healthy, unrefined carbohydrates (such as brown rice and oats), refined carbohydrates, including white bread, pasta, sweets and biscuits are high glycaemic index and release sugars into your system quickly, giving a short term energy fix. This is why you be hungry again in a very short space of time.

Make Sure You Exercise

Exercise will not make you more hungry, it will actually help to prevent cravings and curb your appetite. Exercise helps to control your blood sugar and the body’s insulin response. After you have finished exercising make sure you eat something healthy and nutritious because this will help your body recover. Why Should You Exercise?

I have found it especially hard not to start snacking on biscuits and chocolate at the moment it is far more tempting when you are at home so much.

I do try think am I just bored or am I actually hungry. Hope some of these ideas help you to feel fuller for longer.

Have a good day

Karen x

You can find some great free pictures on https://pixabay.com/

Are You Always Feeling Hungry?

At the moment I think this is a common feeling amongst most people especially if you are at home.

It is so easy to keep going back to your kitchen for more snacks.

It is better to tackle the problem of feeling hungry the natural way. Try to avoid appetite suppressants and diet pills.

Here is some ways that could help:

Eat Enough Protein

Do you get sugar dips especially around 3:30 in an afternoon? You can hear the refrigerator calling your name!!!

Try including more protein in your meals. A high carbohydrate meal can make your energy and blood sugar levels peak and trough. By increasing the amount of protein on your plate, you will help your body convert carbohydrates to sugar more slowly. Try to ensure that 30% of your meal is protein such as chicken, fish, chickpeas, fish and quinoa, snack on nuts, eggs and cheese.

Eat More Fibre

High fibre foods will keep you feeling fuller for longer after your meal. Foods such as brown rice, bran and oats contain soluble fibre, which acts like a sponge and soaks up moisture in the stomach. The fibre swells up making you feel fuller for longer and also helps to release sugars slowly to prevent energy dips. You can also try high fibre apples, avocados, beans, broccoli, nuts and seeds. I do understand it is more about what is in your cupboards at the moment.

Avoid Refined Carbohydrates

Refined carbohydrates such as white bread, pasta, sweets and biscuits are high on the glycaemic index and release their sugars into your system quickly giving a short term energy fix. This is why they leave you feeling hungry again. Choose fibre-rich wholegrains to keep you feeling fuller for longer.

Break Bad Habits

Are you really hungry? When we are tired, bored, stressed or upset we often feel the need to eat. This type of food craving is psychological. Habitual eating such as wanting a dessert after your tea is also known as psychological eating. Another type of craving is physiological, when you are feeling low on energy or feel light-headed, you crave something to satisfy the need quickly, such as biscuits or chocolate. Having an apple or some nuts and seeds would fill the void in the same way and will keep you feeling fuller for longer. Try to have healthy snacks in between your meals to avoid the feeling. Tis should stabilise your blood sugar and shouldn’t experience the hunger pangs as your body knows it won’t be starved.

Keep Hydrated

The brain recognises thirst and hunger as similar sensations. Before you grab something to eat think when did you last have a drink. Try drinking a glass of water and waiting 20 minutes to see if you are still hungry. Try to drink 2 litres of water over the day. this will also stop overeating.

Increase Your Exercise

Exercise helps to prevent cravings and curbs your appetite. Aerobic exercise in particular has been proven to trigger the release of the appetite-suppressing hormone peptide YY. Exercise helps to control blood sugar and the body’s insulin response. Just ensure you eat something nutritious after exercise for example a boiled egg or oatcakes within 30 minutes of exercising, this will help your body to recover. I understand at the moment it is a bit more difficult, but can go out for a run or a daily walk. If you have exercise equipment at home use that or go on YouTube. If there is a will there is a way!!

Even though it is a bit more difficult at the moment you can still help yourself to stop feeling hungry.

Karen x

Follow me on Facebook, Twitter and Instagram – Inspire To Nourish