Satiety Tips

Different nutrients in your diet can affect how full you feel. 14 grams of dietary fiber a day can result in 4 pound weight loss in 4 months. Dietary fiber affects satiety and calorie intake. Therefore eating more fruits, whole grains, and vegetables is a smart way to feel full and reduce the amount of calories you take in. Protein has also shown to make you feel full and satisfied for longer time than carbohydrates. Maintaining an adequate amount of protein will also help you control hunger and calorie intake. Following the healthy way of eating is key to long term weight management.

Food Diary Tips

If you are not getting the results that you want from your training program, its time to start a food diary. When you write down everything you consume you can solve the mystery of your eating habits. Keeping a diary for five to seven days in a spreadsheet format will be helpful in developing healthy eating habits. Have your food diary near you at all times and write down everything you eat and drink. Record the time you ate and drank and try to do it as soon as possible so you don't forget. Be honest and specific when you write down the cooking methods, the brand name, the portion size, and the ingredients in the food. You may also write down any feelings or experiences when it comes to eating, for example your boss may always bring donuts to work for everyone in the office. If you have any questions or need a detailed analysis of your diet, you should work with a nutritionist or RD to help you with your weight management issues.