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5 Feel-Full Tricks to Keep You on Track

By Staci Amend
September 10, 2014

When you first begin a weight loss program, it’s natural to feel a bit hungry. But with savvy eating and regular snacking, you’ll eventually start to build a library of healthy habits that will help you curb cravings. Here are five ways to feel fuller, faster—so you eat less, and eventually weigh less.

1. Drink first
The next time you get the munchies, try grabbing a tall glass of water instead of a snack. Why? Sometimes, the physical symptoms that our brains interpret as hunger are actually signs of thirst. Water is an essential component of your body’s makeup, and your metabolism can’t function without it. It’s critical to make sure you’re drinking enough on a daily basis: about half your body weight, in ounces, and even more if you’re exercising a lot. What’s more, studies show that drinking a 16-oz glass of water before every meal can help you trim up to 60 calories per meal by eating less!

2. Flavor well
It shouldn’t surprise you to learn that eating flavors you truly enjoy can help you feel more satisfied. Herbs and spices don’t have many (if any) calories, so if you’re a fan of curry, lemon pepper or any other spice (except salt), use it liberally! You’d be surprised how easily a few sprigs of rosemary or cilantro can enliven your favorite foods. Another tip: vinegar and cinnamon both help regulate blood sugar after meals, so using these will help you feel fuller for a longer period of time.

3. Color your diet
Non-starchy green and orange vegetables contain, on average, about 90% water. Even if it’s just water filling your tummy, your brain will register fullness. Non-starchy vegetables are considered Fresh & Free Additions. Fresh & Free Additions are rich in water and fiber to keep you feeling full longer with fewer calories. The fuller and more satisfied you feel, the less likely you are to overindulge later.

4. Go fish
Salmon and other fish contain Omega-3 fatty acids, which can help stop tummy grumbling for hours after a meal. Bonus: they’re good for your skin, too! Note: Even though most are “good” fats, different kinds of fish do vary dramatically in fat content. So as always, watch your portions. A smart serving of salmon would be about three ounces—about the size of a deck of cards.

5. Get nutty
The combination of fiber, protein and fat in nuts can help you stay satisfied throughout the day. Although nuts are a healthy snack, they are high in calories so a little goes a long way. You should only be eating a small handful at a time, and choose raw, unsalted nuts whenever possible. Almonds are a great choice for your weight loss plan, as they have the ideal combination of fatty acids and dietary fiber to keep you feeling the fullest for the longest.

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