A common question with those who are struggling to lose weight is…
How can I stay full when I'm trying to lose weight?
- Keep yourself adequately hydrated.
Some people love the drink throughout the day. They never forget. They always have something in their hand to drink. That's great if you are that type of person. However, suppose you are like me, who needs a reminder to drink. In that case, whether it's a visual reminder of a water bottle on your desk, an app that waters a plant and you're reminded to hydrate yourself, a phone timer, a sticky note, or some other way to remind yourself to drink enough water, you might go all day long without drinking anything and may feel tired, irritable, and sluggish, and might confuse hunger with thirst. You may be eating when your body needs water, meaning you might feel hungry when you're thirsty. I recommend drinking ½ of your body weight in ounces. So that means that if you weigh 200 pounds, you will consume about 100 ounces of water daily. If you have a heart or kidney condition, please consult with your doctor as your water requirements may differ for you. - Eat enough protein.
Protein helps keep you full, but also it helps build and maintain muscle. Generally, I would say about one palm-size (3 ounces) of protein for women per meal and 1-2 palm-size (3-6 ounces) of protein for men per meal. Adequate protein may help keep you full and maintain lean muscle tissue as you lose weight. - Eat at least 5-7 servings of non-starchy vegetables daily.
Each serving is 1 cup raw or ½ cooked non-starchy vegetables. If you love starchy vegetables such as potatoes, corn, and beans, you can have them but limit the number of servings and portion sizes due to their high carbohydrate content. Add more non-starchy vegetables like broccoli, cauliflower, green beans, tomatoes, cucumbers, squash, etc., to your meals. They are very low in calories and very high in fiber and volume, which will support satiety and keep you full throughout the day. Those were my three tips to help you stay full while losing weight.
So if you have any questions or comments, please comment below.