Nutrition Articles

Tips to Stay Full Longer

Beat Hunger and Boost Satisfaction

No doubt about it, hunger is unpleasant. In fact, it can be downright embarrassing when your tummy grumbles for your attention at the most inopportune times. When you’re watching your calorie intake to lose or manage your weight, there will be days when you might experience ongoing hunger, even when you’re eating at the top of your calorie range. It can be so distracting and debilitating that you’re ready to throw in the towel. If deprivation is what eating healthy is all about, then forget it!

Not so fast. Don’t give up on your new way of eating until you add what could be the missing ingredient back into your eating and weight loss program. What's the elusive “secret” to feeling fuller, longer? Satiety.

Satiety (sa-TIE-e-tee) is that wonderfully pleasant feeling of fullness you get as you eat, when you’re no longer hungry, but aren’t overly stuffed or uncomfortable. You are just satisfied beyond desire. The more satisfied you feel after a meal, the less you’ll eat later. So how do you increase satiety without eating MORE?

When making food choices, it’s still important to meet the nutrition recommendations outlined in your SparkDiet. But if you’re having problems staying full, adjust your meals and snacks to incorporate these tips:
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

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