Focus on whole, unprocessed foods. Prioritize fruits, vegetables, lean proteins (like chicken breast, fish, beans), and whole grains (like brown rice and quinoa). These foods naturally promote satiety, meaning you’ll feel fuller for longer, reducing overall calorie intake.
Increase your fiber intake. Aim for at least 25-30 grams of fiber daily. High-fiber foods like oats, chia seeds, and broccoli help you feel full and regulate digestion. Gradually increase fiber to avoid discomfort.
Hydration is Key
Drink plenty of water throughout the day. Water helps you feel full, especially before meals, and aids in digestion. Aim for at least eight glasses.
Mindful Eating Strategies
Eat slowly and savor each bite. Pay attention to your body’s hunger and fullness cues. Avoid distractions like TV or phones while eating.
Control portion sizes. Use smaller plates and bowls. Measure your food to become more aware of serving sizes.
Choose healthy fats. Incorporate sources like avocados, nuts, and olive oil into your diet. Healthy fats contribute to satiety and overall health.
Limit added sugars and processed foods. These contribute to weight gain and offer minimal nutritional value. Read food labels carefully.
Regular exercise complements a healthy diet. Combine your dietary changes with at least 150 minutes of moderate-intensity aerobic exercise per week. Find activities you enjoy to ensure consistency.
