Stop Overeating with These 5 Tips
Most people underestimate the calories consumed throughout the day. As a result, they end up eating more than they actually need. Stress and negative emotions can trigger hunger pangs, leading to binge eating. Research also shows that certain foods increase cravings, leaving you hungry and deprived.
If you’re always hungry, tweak your diet to prevent overeating. Here are some tips to help you out:
Mix Protein and Fiber
Both fiber and protein suppress appetite, leaving you full for hours. This combo also aids in weight loss and keeps your energy stable throughout the day. Protein helps preserve muscle and boosts your metabolism, while fiber aids in digestion and helps flush out toxins. To get these nutrients in your diet, eat lean meat, fish, or eggs with vegetables, sweet potatoes, quinoa, and other high-fiber foods.
Take Several Small Meals
Blood sugar levels tend to drop three to five hours after eating. This explains why you’re hungry after skipping a meal. The best way to keep your blood sugar stable is to eat once every few hours and avoid high-carb foods, such as jelly, cookies, and chips. If you’re too busy to eat a full meal, sip on protein shakes or have a light snack.
Eat a High-Protein Breakfast
Several studies indicate that people who eat protein and healthy fats for breakfast stay full longer and tend to consume fewer calories throughout the day. In case you’re not hungry in the morning, drink a green smoothie or eat a small cup of Greek yoghurt. Protein shakes are a good choice too, especially before hitting the gym.
Cook High-Volume Meals
When cooking your meals, use foods with a high water and fiber content, such as kale, spinach, lettuce, collard greens, broccoli, and cabbage. This way, you’ll trick your brain into thinking that you’re eating more than you actually are. At the same time, limit low water-content foods like bread, doughnuts, chocolate, and popcorn.
Track Your Food
Keeping a food log will make you more aware of what you eat. If you exercise regularly, you can write that down too. This will help you identify any diet or training mistakes that are stalling your progress.