Once you feel satisfied due to being full, you can multiply these feelings of dining satisfaction by pausing before eating another bite. Push your food away from you and go for a brief walk, even if it’s just around the block or around your house. If you’re at a restaurant and cannot easily or immediately leave the dining room, go to the bathroom for a brief moment before returning to the table.
Discomfort is a sure sign that you are not only full, but overly full. If you feel that you need a breather before taking your next bite, this is a sign that you are uncomfortable or nearing discomfort due to fullness. Another potential sign of discomfort is the need to unbutton your pants or remove your belt to allow your gut to expand.
Look at your food as you eat. If making your own food, plate it in an attractive way on bone-white ceramic plates/bowls. This presentation will help make the colors pop in an attractive way. Additionally, do not watch TV or listen to the radio while eating. Instead, focus on the taste and texture of your food as you chew. Enjoy the flavor of the food in your mouth.
Plan on spending 15 to 30 minutes per meal. [6] X Research source
If you have just consumed a healthy portion of food but still do not feel full, it could be because your leptin production is still working to catch up to your stomach. Distract yourself for a bit. Once you’ve eaten what you believe is (or should be) enough to make you feel full, get up and go do something else. Do the dishes, read a book, or call a friend. When you start doing something else, you will allow time for your leptin production to ramp up to the appropriate level.
If your schedule makes it difficult to eat regular meals, pack a light snack like a banana or a bag of granola so you have something to stave off your hunger and somewhat correct your caloric deficit.
Liquid water is not the only way to increase your H2O intake. Fruits and veggies are primarily composed of water. Incorporate more produce into your diet in order to take advantage of its high water content.
popcorn apples celery bananas whole-wheat toast
Choose LEDFs for a healthy snack. If you get hungry between meals, you can eat a snack to help you feel full. Snacks like carrot sticks, blueberries, and bananas make great snacks and will help you feel full longer than a processed snack like potato chips or candy bars.
