4 Tips for Feeling Full on Fewer Calories

  • 3 Minutes Read
  • Dec 1, 2015

Feeling too hungry while trying to lose weight? Read this post for 4 easy tips to feel fuller on fewer calories.

4 Tips for Feeling Full on Fewer Calories

Feeling too hungry while trying to lose weight? This is a common problem for many of us. To lose weight, we need to create a calories deficit. That is, we need to eat and drink fewer calories than what we burn. The types of foods and drinks we choose while on a lower calories meal plan are important – some choices are better at helping us feel satisfied or full than others.

Here are 4 easy tips to help you feel full on fewer calories:

  1. Eat enough protein.
  2. Eat enough non-starchy veggies.
  3. Eat enough fruit.
  4. Avoid drinking calories.

Protein

Non-starchy Vegetables

Fruit

Avoid Drinking Calories

Sugar sweetened beverages (SSBs)
Drinking SSBs, especially regular soft drinks or pop, is a waste of calories. These drinks do not help us feel full. Studies show that when we drink pop at a meal, we simply add those calories on top of food calories. That is, we don’t eat less food and we don’t feel less hungry later. But it’s not just pop that adds junk calories. These SSBs are also a problem: regular energy drinks, syrup-added latte/mocha drinks, sweet tea, most bottled teas, and juice drinks.

Alcohol
Moderate drinking* is considered heart-healthy but nevertheless, alcohol is high in calories. If you drink, then budget for alcohol calories. High alcohol beers and mixed drinks with SSBs and multiple alcohol types will be caloric nightmares. Instead, choose a drink that is closer to 100 kcal per serving such as:
1.5 fl oz whiskey or other distilled spirits = 100 – 110 kcal
12 fl oz light or lite beer (lower alcohol beer) = 100 – 110 kcal
5 fl oz white or red wine = 105 – 125 kcal

* Moderate drinking is up to 1 drink for a woman and up to 2 drinks for a man. The National Institutes on Alcohol Abuse and Alcoholism defines a standard drink here.

Meal Planning & Diets->Plate Method Weight Loss->Appetite & Satiety
Katherine Isacks
Katherine Isacks, MPS, RDN, CDE - Registered Dietitian and Certified Diabetes Educator (CDE)

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