I wanted to feel fuller, longer without adding more calories and carbs to my daily intake. I was always starving by dinner and then I would overeat or snack after dinner.
After some research, here is what I have been doing to feel fuller, longer and limit those “hangry” outbursts.
Start your day with a bottle of water. I have a bottle of water right next to my bed. When I get up I drink the entire bottle prior to my breakfast. My bottles are 20 ounces. I drink five 20-ounce bottles every day.
Drink water like your life depends on it (because it does)! Oftentimes hunger is just your body’s way of telling you it needs more water. Drink 80+ ounces of water every single day. Your body will thank you (no more hunger, better skin, better gut).
Always eat breakfast. Feed your machine. Start your day off with a great start.
- If you aren’t a breakfast eater (I used to hate eating breakfast), start small; a small serving of oatmeal, an egg, cottage cheese. Then work your way to adding something new every other day or once a week. Go at your own pace.
Eat every 2-3 hours. Breakfast, Snack, Lunch, Snack, Dinner. I had to set reminders on my phone so I would remember to eat. Skipping snacks or meals was causing a lot of set-backs.
Have more than one item on your plate at each meal. For example, don’t just have an egg for breakfast. Add some grapefruit or cottage cheese or both. Add additional vegetables with your lunch and dinner.
Strategically add a healthy carb or high fiber food to the meal or snack that will be most helpful in alleviating the hunger pangs or temptation for over-eating. For example, I am always stupid crazy hungry in the afternoon, right around 200-300P when that horrible energy zap hits.
- I love crunch so I will eat some carrots with my favorite greek yogurt dip.
- A piece of toast (Dave’s Killer Bread Whole Grains) with a little soy nut butter (I am allergic to nuts).
- An apple with soy nut butter.
- Oatmeal (this is also high in fiber).
It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety. Enjoy your food. Take your time. This allows the brain to catch up with your stomach and tells your body that you are full.
- Take smaller bites.
- Read, play a game on your phone, or talk to someone while you eat.
Know Your Body
Help your stomach adjust to the lowered calorie intake. Slowly adjust the recommended daily calories based on your BMI.
If your daily calorie intake should be 1300 to maximize the amount of weight lost per week; but your body just cannot make that adjustment (from your usual 3000 calories you used to eat daily) then start off with 2000 calories one week, then 1800 calories the next week, then 1500 calories, and so on.
- The amount of weight you lose each week won’t be as significant but at least you are losing some weight and not falling off the wagon due to hunger.
Know your body and what it needs to be successful. This is your journey.
Natural Appetite Suppressants
Don’t spend your money on all those manufactured appetite suppressants. Here are the best appetite suppressants you can consume for an all-natural effect.
- Protein; increase your daily protein intake. Have a healthy protein shake as a snack to really increase your protein for the day.
- Healthy fats; avocado, Greek yogurt, nuts, seeds, EVOO, soy (if your body is okay with soy products).
- Fiber; vegetables, whole grains, beans, apples, avocado, almonds.
- Dark chocolate; yes, you read correctly. A small piece of dark chocolate has a lot of fantastic properties and one of those being appetite suppression.
- Ginger; drink some ginger tea throughout the day to help alleviate hunger and feel full.
Homemade Ginger Tea:
- 4-6 cups of water (based on your preference for the taste of ginger).
- Add three thinly sliced pieces of fresh ginger.
- Add sliced lemon (to your taste).
- Bring to boil.
- Let seep for 20 minutes.