YOU AND I BOTH HAVE THOSE FRIENDS THAT APPEAR TO BE ABLE TO EAT WHATEVER THEY WANT, YET REMAIN LEAN YEAR-ROUND. HOW DO THEY DO IT? CHANCES ARE THEY’VE MASTERED THE FOUR TIPS BELOW!
#1: DRINK MORE WATER
Liquids differ from solid foods in that they quickly pass through your system and reach your stomach in a matter of minutes. Drinking enough liquid throughout the day leaves your stomach consistently occupied, which triggers consistent communication to your brain to turn off hunger signaling. This occurs because your stomach is a “volume counter” and not a “calorie counter.” If something – whether it’s food or fluids – is occupying your stomach, your brain receives a “full” message.
If you’re drinking enough water – think before and after meals, as well as between meals, too – then you can curb your appetite at the expense of zero calories. Women should aim for a minimum of 96 ounces (or three liters) and men should aim for 125 ounces (or four liters) on non-exercise days. Then, during exercise, both genders should aim to drink an additional five to eight ounces for every 15 minutes of exercise. That’s 20 – 32 ounces for a 60-minute workout.
#2: EAT MORE VEGETABLES
Vegetables are high-fiber, high-water, nutrient-rich food options that are often underappreciated. But those who do appreciate them reap the many health and satiety benefits they offer. Their high-fiber and high-water content helps to slow digestion and keep an ample amount of low-calorie fare in your stomach for a long time. As you can imagine, this combination helps to curb your appetite at the expense of very few calories. Choosing to make vegetables a staple among most meals will prevent you from overeating at those meals, which, across several days, weeks, and months, may save you thousands of calories and allow you to remain lean.
#3: EAT MORE PROTEIN
Protein is difficult for your digestive system to handle, so when you eat a protein-rich meal, digestion slows significantly. This works in your favor because it means that food remains in your stomach longer, thus, you feel fuller for longer. But furthermore, and perhaps even more significant, protein triggers the release of several satiety (fullness) hormones that send signals to your brain to shut down hunger signaling. The more protein you eat, the more these hormones are released, and thus a stronger indication is sent to your brain.
Aim for 25 – 35 grams of high-quality protein every three to five hours. Yes, this means both your meals and snacks should contain protein. A granola bar won’t cut it!
If you’d like to learn more about the weight-loss benefits of eating more protein, grab a copy of my FREE eBook, “Eat More Protein To Lose More Weight” HERE (click the link).
#4: SAY “NO” MORE OFTEN
This week, it’s your sister’s birthday.
Next week, it’s a party celebrating Tommy’s five-year work anniversary.
And later this month, it’s your daughter’s birthday party. And yes, there will be cake.
There’s always going to be a social gathering or occasion right around the corner. And you and I both know that these will revolve around food. Have you ever been to a party without food!? By learning to say “No” more often you will reduce the number of occasions you eat to excess, which means fewer calories consumed, and ultimately less chance of weight accumulation while navigating the many get-togethers you have planned.