You’ve heard it before: Wait 20 minutes, after a meal, before going back for more. That’s how long it takes your brain to send out signals of fullness. But sometimes that can feel like forever! You might feel hungry and see no other solution than reaching for another snack. A lot of weight loss comes down to planning and techniques to view food and eating differently. We found some tips and tricks to put mind over matter and stay on track with your weight loss journey. Here are our 5 favorite ways to think yourself full!
- Eat on smaller plates and dishes. This trick will allow you to clear your plate, when in fact you ate only half of your typical serving. The way it works is by “tricking” your brain and curbing overeating. A clean plate is a signifier that you are full and finished with eating, no matter the dish size. So, go ahead! Lick the plate clean.
- Fill up with fiber to increase satiety. Fiber transports food down to the intestine and signals the feeling of fullness. Fiber also slows the rate of nutrient absorption, making you feel satisfied longer. High-fiber foods, like raspberries, split peas, and lentils, are also low in calories.
- Take your time and thoroughly chew your food. Spending just 4 additional seconds chewing each bite could help you consume less. This approach allows you to savor the flavor of each bite and cut back on indulging in seconds or thirds.
- Know when to drink your water to feel fuller faster. Your stomach feels full no matter what fills it. Use this to your advantage and use water to stretch your stomach pre-meal without the excess calories. Drink a glass of water 30 minutes before and continue to sip throughout your meal or snack. Not to mention, water is full of health benefits, so drink up!
- Increase the amount of protein in your dishes. Protein can raise the levels of peptides in your stomach. These peptides help promote satiety by indicating to your brain that you feel full. Plus, a high-protein diet is recommended by hCG protocol.
There’s no time like the present to start feeling full faster. These tips will take all the work out of keeping cravings at bay. You’ll feel full and satisfied long before you can even reach for another snack. Along with the hCG diet’s prescribed daily caloric intake, applying these tricks will help you stay on track. Give the Complete Medical Weight Loss Clinic a call and set up a visit. We’ll help you determine if our program is right for you and will help you reach your weight loss goals.