Achieving Satiety: A Key to Weight Management

Satiety empty plate
  • “I’m so hungry, but I’m trying to cut back on calories.”
  • “My diet leaves me feeling weak and hungry throughout the day.”
  • “I could really use some food right now, but I’m trying to lose weight.”

Do any of these statements sound familiar? These common complaints may hit very close to home for those of us who are trying to manage our weight and health.

Unfortunately, the pressing desire to lose weight, keep it off and magically improve our lives can become so overbearing that they cloud our ability to set realistic food goals. Rather than focusing on sustainable, long-term habits, we often resort to quick fixes and food deprivation. As a result, we’re left feeling hungry, irritated, exhausted and overwhelmed.

Satiety and Long-term Weight Management

Simply put, we’re more likely to make progress with weight management if we’re feeling at the top of our game. When you’re distracted by hunger, fatigue and irritability, you may make irrational decisions that end up costing you in the long-run.

Nutritionists, doctors and health professionals alike have commented on the important role that satiety plays in weight management. But first, what exactly does satiety mean?

Satiety (Noun) – The quality of being fed or gratified to or beyond capacity.

Now, this doesn’t mean that overindulging or eating to the point of discomfort is a great idea. But it does mean that eating wholesome, nutritious and filling foods which leave you feeling satiated and focused can help you manage your weight.

Tips for Achieving Satiety

So what exactly can you do in order to feel mentally and physically satiated, or satisfied, while you’re trying to manage your weight?

  • Choose Lean Proteins – Lean, high-protein foods such as chicken breast, turkey breast, tofu, legumes, Greek yogurt, etc. can fill you up and give you the energy you need. Make sure you are eating enough protein all throughout your day.
  • Fill-up on Water – Many times, we mistake hunger for thirst. Make sure you’re drinking water constantly throughout the day to stay hydrated and regulate hunger. You may notice that you feel less of a desire to reach for food and curb your appetite. For more information on fiber and weight management, CLICK HERE.
  • Choose Fiber Fibrous foods such as vegetables, fruits and legumes are excellent for regulating hunger. They also help improve your digestion! Incorporate a variety of fiber-rich foods to help you feel satiated throughout the day.
  • Eat Slowly – Eating your food at a slower pace will help your body recognize the point in time at which you’ve had enough. You’ll be able to identify the moment you feel satiated enough to put down your fork and pack away your leftovers.
  • Aim for Food Consistency Healthy habits help us stay accountable and focused. Try to be consistent when determining what to eat, when to eat, where to eat and how much to eat.

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