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14 Glen Cove Road
Roslyn Heights, N.Y. 11577
523 Townline Road
Hauppauge, N.Y. 111788

(516) 484-0776
SMS Holistic Chiropractic Office

The Seven Top Tips to Feel Full Faster
...so You Consume Less Calories

© 2015 Health Realizations, Inc. Update


Have you ever had a day when your stomach felt like a bottomless pit and that no matter how much you ate, you just didn't feel full or satisfied? What if there were ways to fill your stomach so that you would feel full faster, yet end up consuming fewer calories overall? Would you try them?

Grapefruit juice

Grapefruits are 90 percent water with very few calories. These and other water-rich fruits and vegetables make you feel full faster.

Well, there's good news. There are a number of healthy "tricks" you can use to feel full faster, meaning you're less likely to overeat, take in too many calories and ultimately gain weight.

1. Eat More Fiber

Fiber is not only good for your health (it helps to lower your risk of heart disease, type 2 diabetes and more) but eating more of it is a simple way to satisfy your hunger.

High-fiber foods give you volume (making you feel full), plus they take longer to digest, so you feel satisfied for a longer time period. Tasty high-fiber foods include vegetables, berries, pears, avocados, whole grains, seeds and nuts, brown rice, beans, apples, grapes and oranges.

2. Eat Foods That Contain Lots of Water

Certain foods, particularly fruits and vegetables, contain a lot of water. Similar to high-fiber foods, water-rich foods provide volume, making you feel full, but without a lot of calories. For instance, grapefruits are about 90 percent water, but contain only 39 calories per serving (half a grapefruit). This is why loading up on veggies and some fresh fruit (or eating a big veggie salad or bowl of broth-based veggie soup before dinner) is an excellent way to satisfy your stomach but not take in a lot of calories.

3. Take Your Time When You Eat

It's a proven fact that if you wolf your food down your body won't have a chance to feel that it's full (and in the meantime you may have reached for an unnecessary second portion).

"We don't have immediate feedback from our bodies telling us we've eaten enough," says Janet Polivy, Ph.D., professor of psychology at the University of Toronto, Canada. "It takes about 20 minutes for food to be digested enough that glucose gets into the bloodstream and the hormones start working."

In other words, eat slowly (this includes taking the time to thoroughly chew each bite before swallowing it) and if you think you're still hungry, wait about 20 minutes before deciding if you really want more.

Always take the time to savor your food when you eat. Chew thoroughly, put your fork down between bites and only go for a second helping after you've waited about 20 minutes.

4. Eat Protein with Every Meal

"Protein is the most satiating nutrient," says former Harvard University researcher Thomas Halton, Ph.D. You should strive to eat some protein with every meal (breakfast, lunch, dinner and even with your snacks).

Remember that there are a wide variety of ways to get protein. Some excellent choices include a hard-boiled egg, nuts, a small piece of cheese, meats (preferably grass-fed and organic), beans, chickpeas, or a high quality protein whey shake.

5. Take Smaller Portions

Studies have found that the larger a portion a person is served, the more they will eat. However, their feelings of satiety are no higher than people who ate smaller portions.

So take a small portion and eat it slowly. Chances are high that you'll feel just as full as you would have with a larger portion.

6. Limit Your Choices

People tend to eat more at buffets or in situations where there are a lot of different foods offered. You naturally feel compelled to try a little of everything, and end up eating significantly more overall (i.e. Thanksgiving dinner). When you make meals at home, limit the number of foods you're serving and you'll have an easier time feeling satisfied on less food.

7. Think About Your Food

We often eat while we're completely distracted (while driving, watching TV, standing at the kitchen counter, etc.), which allows us to easily consume more than we need, often without ever realizing it. As you eat, think about the food, give thanks for it, and really taste each bite. When you savor your food in this way, you will feel full and satisfied on much less food.


Sources

MayoClinic.com

CNN.com


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Roslyn Heights, N.Y. 11577

523 Townline Road
Hauppauge, N.Y. 111788

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The information and statements contained in this eMagazine article by Health Realizations or any added comments herein have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. The contents of this eMagazine article or additional comments are for informational purposes only are is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Your reliance on any information provided by Health Realizations, its affiliates, content providers, member physicians or employees or comment contributors is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice, or delay seeking medical advice or treatment, because of information contained in a Health Realizations eMagazine. Health Realizations does not, and cannot, recommend or endorse any specific products, treatments, procedures, tests, physicians or other information that may be mentioned in a Health Realizations eMagazine.

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