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Tips to Feel Fuller Longer

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Have you found yourself packing on the pounds after sitting in the house for far too long? Maybe you’ve started a bad habit, like mindless snacking or grabbing chocolate instead of an apple.


There are options that will help you stay fuller longer. First, you need to be mindful of what you are putting in your mouth. Calorie density is the key to feeling full without overeating.


What is calorie density?


Calorie density refers to the number of calories per gram of food. High-calorie dense foods contain a high number of calories per gram. Conversely, low-calorie dense foods contain a low number of calories per gram.


If you are eating foods that are high in calorie density, you will end up consuming a lot of calories to fill your belly. Instead, focus on low-calorie-density foods that you can fill up on with fewer calories, as low-density foods contain a lot more water, which in turn adds weight and volume to the food, without the added calories.


Drinking water alone will not reduce hunger for any length of time. But if the food you eat contains  water, it will stay in your stomach longer while the food is being digested. Makes sense doesn’t it?



Implement the following to help control your desire to eat.


  • Eat spicy foods. Strong flavors make meals feel more satisfying.


  • Snack on fruits and veggies. Most fruits and vegetables are low in calorie and full of fiber. Add fruits and veggies to each meal and you will be able to stay away from high-calorie snacks, like chips and cookies.


  • Get a full night of sleep. It’s best to get 7 to 9 hours of sleep per night; lack of sleep increases cravings.


  • Drink coffee. Black coffee is a natural appetite suppressant.


  • Weight training. The more muscle you build, the more calories you'll burn.


  • Drink sparkling water. The water and bubbles fill you up. If you’re not a fan of the carbonation, infuse your water with fruits instead.



  • High fiber foods. Some great options are whole grains, beans, nuts, and seeds. An apple is another smart high fiber choice that you can implement into almost any meal, and also keep on hand when on-the-go.


  • Eat healthy fats. This macronutrient, which provides energy, metabolizes slowly so it makes you feel full longer. Include healthy unsaturated fats, such as salmon, avocado, nuts and seeds in each meal.


  • Eat protein at every meal. Protein is another filling macronutrient. Aim for a serving of either animal or plant protein.


  • Chew gum. Chewing gum has been proven to help reduce snacking and even burn calories. Look for brands that do not contain aspartame.


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Changing the way you eat can be difficult at first, but remember knowing which options to choose will help you be successful long-term. It’s okay to have a sweet treat once in a while, just don’t overdo it. Your life only gets better when you do. Work on strengthening your body and the rest will follow.



You can calculate your BMI here, call a Member Support Specialist at 855-378-6777, or go online and chat about any Impact-related questions.


Don’t give up, your body deserves the time and energy it takes to be healthy and strong!