10 Tips To Feel Full – Yes, Really! (Because Hangry Is Horrible!)

Feeling hungry – or getting to the point of “hangry” – is terrible for everyone. There ARE ways – yes, really! – to maximize fullness and avoid the pitfalls of poor-choice snacking.  It does take some commitment, but it isn’t so difficult that it can’t be achieved (with minimal, if any, pain, I promise.)

I struggle with snacking too – I’ve always liked eating a lot of food, so I’ve learned some tricks to keep me on track, without the starving feeling of a “diet” (I don’t actually believe in the “D word” to begin with.)  The point is to set yourself up for success, not disaster.  Binges?  been there.

#1. . . H2O

Water is essential for SO many reasons, and I guarantee that most of us aren’t getting as much as we need. When you feel thirsty, it’s usually too late.  Incidentally, in effort to get the hydration it needs, sometimes you’re sent a “hungry signal” when in fact it’s the body and brain’s way of saying “need fluid asap!”

How to make it work: Always drink water before you eat.  You WILL get a stronger feeling of fullness.  In some cases, too much water at once might make you feel sick…so go easy and give your body a chance to adjust.  Sip your water first and you’ll likely notice you don’t need to eat that whole, huge portion.

#2. . . SLOW DOWN!

Eating too quickly is a surefire way to A.) eat more than you need and, B.) leave you feeling overly full.  Stomach aches are NEVER good! Slowing the pace can make a huge difference – you will feel that “fullness” when it’s time to stop.  The body has been designed to work like a highly-tuned machine – it knows before the brain does sometimes.  Trust it.

How to make it work: Take a bite and put your utensil down.  Sound basic? It is.  But try its because it helps.  Eat a little, put your fork down, and give yourself a chance to chew and enjoy the food.  

Feeling full!?

#3. . . Fruits and Veggies

Portions M A T T E R.  These nature-made goodies are easily found, not expensive, and are one of the best ways to add bulk to your meals (not to yourself!), while also adding a dose of H2o goodness and nutrients.  Veggies in particular are my go-to for making meals a lot BIGGER than they really are without adding a ton of calories (e.g. . .or to my waistline, which can happen when I’m not careful.  Thanks, meso-endo body type!)

How to make it work: Add an extra serving of steamed vegetables as a side for your meal, or add them to it (for example, soup or pasta) to make a larger, and more filling portion. Fresh fruits are also great (and a better choice than their deliciously dried counterparts) to add to things like yogurt, cereal, or even frozen yogurt for a treat.

#4. . . Distract yourself and stay mindful

Are you *really* hungry?  Or just bored?  I have a habit of wanting to eat when I’m not busy (working on the computer, watching something on tv etc.)  Bad news, because then I look for more food to snack on…

How to make it work: It’s okay to snack here and there but if you are not mindful of what you are doing, you’ll probably go overboard (it’s easy – portions aren’t really that big!) If you absolutely *must* snack while doing something else, portion it out and remind yourself to (#2) slow down. If you are simply eating because you are bored, find another way to distract yourself to get that “I’m not hungry but I want to eat” out of your mind.

#6. . . Pre-Portion

Having some options at the ready is always a great idea, especially when they are portioned out already.  You dont’ need to buy crappy snack packs, you can make your own (hummus with veggies, popcorn in portioned bags, fruit salad etc.)

How to make it work: Have some pre-portioned items in your pantry or fridge for when you need them.  Stay mindful and remember they are portioned for a reason.  If you savor what you are having, you don’t need to eat three portions of it.  Often we do that because it’s an oral fixation – the act of just munching – vs our body really needs the sustenance.  I’m super guilty of this one.

#7. . .  Don’t BUY it!

This is a go-to for me also.  Sometimes I know I really want something…but if I buy it, I’m not going to be able to control the amount I have.  So…I don’t buy it.  It isn’t worth it to me to then be kicking myself in the butt – if I don’t have it at home, I can’t eat it.  I CAN, however, buy other options.

How to make it work: Don’t get sh*t you know you can’t handle!  I’m serious! You know your weaknesses.  Do buy things you can have instead that you won’t beat yourself up over.  You deserve to feel great ALL around.

#8. . . Get moving!

Exercise is a nice distraction technique (see #4.) It’s great for  you, but it also gets your metabolism moving along as well.

How to make it work: Maybe you don’t have a gym membership, or you are having a tough time motivating…try doing a few little things during commercials when you are watching your favorite show, or in between stirs while you’re cooking dinner (e.g. pushups, jumping jacks, setups etc.) Baby steps are OKAY.  In fact, they are MORE than okay.  It might help get your mind off the need to munch, and give your furnace a boost while you’re at it.

#9. . .  Chopsticks

Yep.  Chopsticks are not as easy to eat with and they force you to follow rule #2 whether you want to or not.  Sneaky, yes.  Genius, also yes.

How to make it work: Pick up a pair and start pinching!  If you have trouble, there are modified ones that are joint at the top (not as good, but still slower than a fork or spoon.)

#10. . . (Worse comes to worse, and ps, I’m NOT a dentist!) Have some peppermint, or try a piece of gum

I am NOT recommending chewing gum as much as I do (it is sugar-free, but I’m sure it’s not the best habit.) There are plenty of healthy ways to avoid overeating but sometimes a quick piece of gum can keep me from eating something I don’t really want or need.  A dose of peppermint tea, or a mint can also help. Again, not trying to suggest this is should be a default – I’m slapping my own hands given that I love my Bubblemint.  But…if all else fails, it can help in a pinch.

How to make it work: Have some peppermint tea, suck on a mint, or even have a piece of sugar-free gum.  As a last resort, this can actually help.  Some folks recommend smelling fragrant oils – you can try that too, though the physical act of chewing, or having the taste on your tongue, might have a stronger result.

Once again, not a doc, and not a dietician..but these are a few tricks that might help when the munchies hit.  As someone who LOVES volume (e.g. LOTS of food) I can say honestly that these tricks CAN work.

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Knowing Is Half The Battle

People are complicated – even when you make every effort to empathize, to walk in another person’s shoes, putting aside the urge to respond negatively, some people are painfully impossible to deal with.  

When we understand the notion that another person’s response and (re)actions are effectively a result of their place in their own evolution (which cannot rightly be compared to ours or anyone else’s) it is far easier to deal with them.

While I *want* to take the path of gentle kindness, absence of judgment, 100% positivity…I don’t always.  I’m human!  But imagine, then, how easily I set up the disappointments in expecting others to meet me on that plane – if I really want to be those things with every fiber of my being and I still fall short too, it seems I’m expecting a bit (a lot!) too much of everyone else.

That doesn’t mean to say behaviors are excused, that I don’t have a right to expect a certain level of decency, for example, or for someone to live up to basic standards.  What I mean is that if I understand others aren’t on my wavelength, it makes letting things go, and moving on, a whole lot easier.  It helps me to recognize that I operate at a different vibration, in other words, which gives a lot less power to other people…and puts more (potentially all of it, wouldn’t that be nice!) in my hands.

No one else has a right to ruin my mood – I let it happen sometimes, and that’s on me.  When I change my view, and recognize that, while a lot of people have done some hard-work-soul-searching…probably more people haven’t.

To face oneself is one of the bravest things anyone can do, but it doesn’t occur to people naturally all the time… We live amidst an increasingly mindful existence in some ways, and a horribly (and rapidly-occurring) detached one in others. If people haven’t “met themselves” on a deeper level, they simply aren’t capable of meeting you at your vibrationally higher altitude.

It may be a challenge to disassociate and detach from others when their behaviors fall short in our eyes…but when we learn to do it, we can live a much more peaceful existence.  I’ve worked on this one for a long time, and I’ve got many moons and miles yet to go – but progress is progress and knowing is absolutely half (or more) or the battle.

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Trust. . .

Trust, faith, whatever you want to call it. . . Have some.  

Cultivate it in every aspect of you Life.

You aren’t where you are by accident – trust the process, and embrace what it, and those around you, are teaching you. . .

Breathe

You are so much stronger than you think. 

When you are in the throes of despair, frustration, anger. . .take a moment to b r e a t h e.  

Take a moment – at the hardest time at which TO a breath. Feel…allow…the in…and the out.

Remind yourself within that space that you have accomplished so much more than you are giving yourself credit for.  You have surmounted obstacles at one time that seemed impossible.  You are in charge.

Remember you are a survivor and a fighter and that you will get through it just like you have so many times before.

Find Happiness In The Moment

As the wise saying goes. . .

It isn’t designed to put Life into a negative light, nor to add a sense of morbid urgency. . .but the idea is that Life – truly – is a gift.

The people we love, the blessings we have. . .most of all, our own breath, are gifts.

To recognize the temporal confines of this “go ’round” is to bring our awareness to the beauty, the good, the positive, the happy.

We have no control over how much time we are – or are not – given, nor the time given those we cherish. . .

We can, however, find joy in each present moment.  We have the choice.

If you find you cannot. . .endeavor to seek it out – fervently – lest time march past before you discover you had the power all along.

Committed

I have come a really long way, and I’m incredibly proud of that.  But I also know I have much to learn. . .and that’s okay. The journey is a lifetime.

Each day is a new opportunity to be a better person – a better human being to myself, and those around me. We all deserve a happy and fulfilled life, but that very much begins with US.

My competition, much as they say, is myself yesterday.  It isn’t a friend, neighbor or celebrity. It’s me, myself and I.

I am committed to choosing the high road.  To standing up for what I believe in, and loving life fiercely.  

I am committed to holding myself accountable, and to the standards to which I hold others…at a level just above that.

I am committed to being kinder to myself, because I’m a goddamn powerhouse with a heart the size of the globe.

I am committed to seeing the good and the beauty in all things, and to always make “the best of it” – worse isn’t a long shot for many, and I guarantee hundreds of thousands of people want what you have! 

I am committed to being a better and better version of myself, to bring hope and joy to those around me, to give back as much as I’m able, and beyond…but also without losing myself in the process.

I have a list of goals and dreams miles long…and I believe they are all achievable.

It starts TODAY.  Ten minutes ago.  Life beats to time, and time is a drum that doesn’t stop.

The only control we have rests with us – LEARN. Live. Be kind to others, especially those who are there along the journey with you.  

There’s room for all of us to succeed in our pursuits – Let’s be better together.