Being hungry is not fun. You feel less energy, have difficulty focusing attention and can behave uncomfortable. Not being hungry does not mean full — it just means feeling satisfied. This often requires eating right amounts of the right kind of food and drinking water
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Eat six to eight times a day. Eating more often tells your body that you are not going to starve because food is always available when you skip breakfast and overeat at dinner, sends you signals to your body that food is scarce, it must be consumed in large quantities and that the body must store a lot of fat to ensure survival. Eat many small meals or large snacks each day instead of three large meals. Waiting too long between meals can make you hungry and tempted to overeat when mealtime comes around. Eating often makes you feel satisfied longer, helping you to control eating.
Eat only (or mostly) healthy food. High-fiber foods, such as whole grains, vegetables and fruits, not only requires more chewing, but is usually more bulky, and fills you up faster. They are also lower in calories. Eat high-protein foods such as almonds, fish and quinoa will also keep you feeling satisfied longer. Most beans are high in both fiber and protein.
Eat slowly. It takes the body about 20 minutes to feel full. When you eat fast, ingest you extra calories (because you still feel hungry) that you do not really need. Slow down and give your brain enough time to tell your body that the tank is full and it is time to stop eating. You will drink more when you eat slowly, so make sure you have plenty of water nearby, not soda or juice. This will also help you feel more satisfied.