HACKS TO FEEL FULLER WHEN YOU EAT

      We can't deny the fact that it can be really difficult to control portion sizes when we eat, especially when the food is super delicious. Those of us in the fitness world can attest that to see better results we have to eat in moderation. But the truth is, most people never get satisfied eating small quantity of foods and that's where this post comes in as an aid. Below, are a few hacks to make you feel fuller when you eat;

•   Use smaller plates; When you serve a small quantity of food in a big plate, the brain automatically concludes that you won't be satisfied(i.e if you eat voluminously) but when you transfer same quantity of food to a smaller plate, it looks big enough to the eyes thereby alerting the brain that you have a lot to eat. You will end up feeling satisfied.
•   Eat Slowly; It takes the brain about 20 minutes to realize you're satisfied so try using a fork or chopsticks when you eat and chew for about 15-20 times before swallowing.
•   Drink water before, in the act of and after eating; Water occupies space in the stomach. Now the idea is to eat in moderation and drink more water before, after and while eating so as to get filled up easily. The idea isn't to starve yourself and then drink a lot of water to fill up your stomach. Remember we need food for energy, food isn't our enemy.
•  Eat vegetables with every meal; Vegetables are not just low in calories, they are also filling. If you usually eat a full plate of rice or spaghetti, try swapping half the rice or spaghetti with steamed or raw vegetables. You'll still feel as filled up as you usually do when you eat the full plate of rice or spaghetti but this time, you're consuming less calories.
•  Focus on your food alone: We are all guilty of touching our phones or watching movies while eating (i know am guilty of the former 🙋 ) but the truth is, it makes us unable to detect when we are filled up. So to know that we are filled up, we have to focus on our food alone. As a matter of fact, focusing on our food alone makes us bored thereby yielding quick satisfaction because we would want to do some other thing.
• Eat foods high in Protein: High protein foods contains fiber which makes us get filled up easily.