How to Feel Full, Not Fat
Get enough sleep
When your body is deprived of sleep it produces more ghrelin and less
leptin. These are the hormones that are involved in the regulation of
appetite; ghrelin is produced largely in the stomach and accelerates
your appetite, while leptin decreases appetite as it's the hormone that
signals satiety.
Get hydrated
The daily recommended amount of water to drink is around the eight
glasses mark, but many of us don't get anywhere near that amount and as a
result when we feel hungry, it is often because we're actually thirsty.
Drink a glass or two of water before a meal, and when you do eat, the
food will feel more filling.
Get a smaller plate
People tend to fill their plate however big it is, and most of us eat
until it is empty. And the aim of getting a 'clean plate' makes us more
likely to override the satiety signals that stop us eating. So, swap
your normal plate for a slightly smaller one, and you'll find your
'full' switch will flip a little sooner.
Choose fiddly foods
If you eat foods that take a little time and effort to eat, this will
allow time for your body to recognize the feeling of fullness. Good
examples of fiddly foods are corn on the cob, a crunchy salad or fish
with bones, these types of foods force you to eat more slowly and help
you to feel full quicker.
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