8 Ways to Stay Full For Longer






Guess what can come as a roadblock in the journey towards a leaner and fitter you – frequent hunger pangs and an insatiable appetite for food! Isn’t it annoying when you feel hungry right after a heavy meal and that gnawing feeling of an empty abdomen stays with you all day long, pushing you to pick more eatables and snacks to quell a ravenous appetite. Well, there are various tips and tricks to stay fuller for longer, so that you remain in calorie deficit, and get to lose weight successfully. So, let’s get started:

1. Fill Half of your Plate with Veggies: If you are eating from a plate, fill one quarter of your plate with a healthy protein source and one-quarter of your plate with whole grain (like quinoa, brown rice), and fill half of your plate with vegetables. It’s the easiest way to feel full without going out of a calorie deficit.
2. Follow Meal Plans on Rati Beauty Weight Loss Diet: Most of the times, unnecessary hunger pangs are a result of lack of nutrients and to make up for it, follow a healthy and wholesome diet that would help you remain in calorie deficit as well. Follow Rati Beauty weight loss diet programs to get the right nutrition and lose weight in the process.
3. Switch to Complex Carbs: Not all carbs are created equal – refined carbs lack fiber, vitamins, and other nutrients, have loads of empty calories, and that’s why when you consume them, you feel hungry soon after. On the other hand, complex carbs have all these factors and keeps your tummy fuller for longer, curbing a ravenous appetite. Make that important switch from refined carbs to complex carbs today.
4. Eat Healthy Fats: Who said “fatty food” would make you weight gain? Not all forms of fat lead to obesity, in fact, eating healthy fats (found in avocado, ghee, olive oil, nuts, etc.,) can actually boost weight loss. Read more about “How Eating Fats Can Make you Thin” in this post.
5. Drink More Water: We need almost 3 liters of water per day to flush out toxins and to run all physiological processes smoothly. Water is extremely essential for the smooth functioning of body and for metabolism to remain high. In fact, with a technique called “water preloading,” you can get fuller without extra calories. In this strategy, experts recommend to consume 500 ml of plain water half an hour before each meal (breakfast, lunch, and dinner). This amount of water will significantly stretch your tummy and you would feel full with less food and fewer calories later on. It is an effective strategy to tackle overeating. Also, most of the times, we are just thirsty and not really hungry, and so with a glass of water, you can curb appetite significantly. Frequent hunger pangs are most probably caused due to dehydration and if you can provide your body with more H2O, you can lose weight rather effectively.
6. Eat Mindfully and Chew Food Slowly: People who eat quickly and at a fast pace are usually putting their health at risk and also tend to gain weight compared to those who take their own sweet time chewing slowly. Some of us who eat quickly without chewing food properly tend to put on weight more rather than the ones who eat slowly. When you eat quickly, you are eating more food whereas those who take a good amount of time to chew their food, will always eat less quantity because they reach satiation point during the eating process. Read “How Chewing Food Slowly Can Help you Lose Weight?” in this post.
7. Stay Away from Sugary Treats: Excess sugar triggers a lot of undesirable chemical effects in the body, some of them – insulin resistance, diabetes, and also fat storage and eventual weight gain. Refined sugar is insanely high in calories with zero nutritional benefit to the body, and puts your mind and body in a vicious cycle of constant cravings by raising and dropping the levels of insulin sharply. Cut down sugar completely, and stay away from sugary treats with refined sugar to see the fat melt off.
8. Load up on Fiber: Fiber from food sources help to reduce appetite to a great extent by regulating the production of hunger hormone “ghrelin.” Fiber content also reduces one’s appetite by slowing the movement of food through the gut. Since fiber has low glycemic index, it also does not spike up insulin and thus reduces the chance of extra calories getting stored up as fat in the body. Here are “12 Handy Tips to Add More Fiber to your Diet.”

15 Foods that Fill you Up and Curb Appetite
12 Handy Tips To Add More Fiber to Diet for Weight Loss









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