People eat for pleasure, not nutrition. Unfortunately, that results in weight gain, unhealthy bodies, and chronic disease. And that’s no fun at all!
Fortunately, you can avoid all this pain by adopting principles that keep you fuller for longer. Here’s what you need to know:
Preload With Fruit
Eating some fruit before munching on a meal can help you feel fuller and eat less. Try adding an apple to your pre-meal game and see what a difference it makes. Alternatively, eat a handful of nuts an hour or two beforehand and then try to make yourself consume the usual amount. Chances are, you won’t be able to.
Start A Crunchy Veggie Habit
Don’t opt for chips and pretzels. Instead, adopt a crunchy veggie habit. Combine it with some moreish hummus and you’re onto a winner.
Consume More Liquids Between Meals
Many people confuse thirst with hunger. Therefore, always have a big calorie-free drink of water or herbal tea before raiding the snack cupboard. Fill your stomach with liquid and then wait a few minutes for the urge to consume calories to go away. Usually, it will.
A 150-pound person should be drinking around 75 ounces of water per day. Green tea is a great option because it contains so many health-promoting compounds.
Don’t Use Big Plates
If you’re eating a standard western diet, don’t put your food on a large plate. Instead, use a smaller one. Research shows people who use modesty-sized crockery consume fewer calories.
There’s an exception, though. People who eat whole food, and plant-based diets should eat from larger plates to make sure they get enough energy. It’s hard to consume enough food when eaten in its raw form.
Eat More Hot Soups And Stews
Hot soups and stews trick your stomach and body into thinking you’ve just had a mega-load of calories, even if you haven’t. Find a crockpot cowboy stew recipe you love and then guzzle it down until you feel full.
Focus On Fiber
Certain types of fiber are excellent for making you feel fuller for longer. Eating more bulk activates the stretch receptors in your stomach which send powerful signals to the brain you’ve eaten enough, thank you very much!
The best fiber-rich foods are seeds, beans, vegetables, and whole grains. Fruits also contain a lot of fiber to bulk up the contents of your stomach.
Take A Walk
After you’ve been eating for 20 minutes straight, take a break and go for a walk around the block. Doing this will reduce the blood sugar spike you get while also giving your body time to register the energy you just gave it. Once you get home, you probably won’t want to eat dessert. All that ice cream and tiramisu can wait for another day.
Get Your Veggies Pre-Cut
Lastly, make cooking healthily easier for yourself by buying pre-chopped veggies. This way, you can open the packet and dump it in the pan immediately without any hassle. Just make sure you keep them in the refrigerator.