Fill 'Er Up: Fighting 4 Factors that Keep You from Feeling Full

Many dieters struggle with controlling their portion sizes. When you look down at the reasonable amount of food on your dinner plate, but still don't feel full after eating it, it can be difficult to stop eating even when you know you should. There are a number of factors that can keep you from feeling full. With that in mind, here are 4 diet solutions that can help you feel fuller, longer:

1) Drink more water and limit other beverages.
Sodas, bottled iced teas, sports drinks, and other sweetened beverages contain high fructose corn syrup which tricks our brain into craving more sweetness, even when we are full. The same is true for artificial sweeteners such as aspartame and sucralose. Stay away from the bubbly stuff and be sure you're drinking plenty of water. We all need at least 8 glasses each day and even more if you're working out a lot or it's hot outside. It's important to drink plenty of water before and during meals as well.

2) Eat more fruits and vegetables.
It's common knowledge that fruits and vegetables help us lose weight, but we may not know why. Of course they are low in calories and high in fiber, but eating fruits and vegetables before a meal can actually cause your body to release hormones that help you feel full. Be sure to get at least the recommended 5-9 servings of fruits and veggies each day. If you don't feel full after a meal, eat an apple or orange before reaching for anything else, especially a rich dessert.

3) Never skip breakfast.
It's the most important meal of the day for a reason! If you don't eat breakfast, it will certainly catch up with you over the course of the day. You'll be ravenous by lunchtime and potentially overeat the rest of the day. It's easier to be tempted by salty snacks and other things you shouldn't really be eating. Some doctors even recommend making breakfast your largest meal of the day and having lighter meals for lunch and dinner. That gives you more time to burn off your highest calorie meal.

4) Pack your diet with protein.
Compared to carbs and fats, protein is the nutrient that makes us feel satiated the fastest and the longest. The average diet contains just 15 percent protein, but doctors say increasing that to 20 or 30 percent can really boost your diet results. Foods rich in protein trigger the body to release hormones that make us feel full. 

With these simple tips, you can maintain a more reasonable diet and lose weight faster. A NewMeMD wellness consultant can review your diet with you to make sure you're doing all you can to stay on track. 

To learn more about safe & healthy weight loss or to book your FREE consultation TODAY visit NewMeMD.com.

Here’s to filling up on healthy foods to drop those extra pounds!
--The NewMeMD Wellness Team