8 Simple Ways to Feel Full and Satiated

by Melissa Chichester

Are you always hungry? Maybe you just don’t feel satiated after eating or notice you feel hungry shortly thereafter. The good news is with some lifestyle adjustments and improvements to your eating habits, you can ensure you stay full, satisfied, and satiated for longer 

Here are 8 simple ways to feel full and satiated for longer.

#1. Drink more water

You’ve probably heard it before, but when you feel hungry, it’s more likely that you are actually thirsty. Make sure you are drinking enough water daily to feel full. 

>>3 Ways to Increase Your Water Intake

#2. Eat more water-rich foods 

Drinking water isn’t the only way you can get water. Many foods are rich in water and add extra hydration to your diet. This includes watermelon, cantaloupe, cucumbers, tomatoes, zucchini, lettuce, celery, and bok choy. 

#3. Eat more fiber-rich foods 

Fiber adds bulk to the digestive system to keep waste moving regularly.*  There are two types of dietary fiber: soluble and insoluble. Gut bacteria need both types. These types of fiber also support smooth and regular digestion.* Diets rich in fiber support heart health.* An added benefit is that fiber helps you feel full longer. 

#4. Conduct a gut check 

If you find yourself experiencing occasional gas or bloating, your gut may not be receiving the nutrients you need to keep this critical system running optimally.

Consider adding our Probiotic Gummies to your routine, as they can help reduce occasional digestive discomfort when taken daily.*

#5. Eat slowly 

When you sit down to eat a meal, do you actually enjoy it? Or do you rush through the meal so you can get on with your life? It is important to sit down and taste and enjoy the food you are eating. Make your meal an experience to be savored. 

#6. Manage stress 

It’s normal to experience some stress in life. However, chronic stress can impact your health and well-being. This includes interfering with your appetite. Some people may find they lose their appetite when undergoing significant stress. 

On the other hand, others may find they eat more when they are stressed. Some people allow stress to influence them to make poor nutritional choices and use junk food as a reward to deal with it. Unfortunately, this can create more problems. Managing too much stress is important for your health and well-being. 

>>How Do I Know If I Am Stressed? 10 Common Signs

#7. Get adequate sleep 

Your body has a natural clock that helps you regulate sleep – the circadian clock. It follows your biological cycles and repeats at approximately 24-hour intervals. Every night when you wind down and fall asleep, your body goes into a state of rest. When you’re sleeping, there’s a lot happening inside of your body. And when you don’t sleep enough, you may be more likely to make poor decisions around eating habits. Studies have been linked to poor sleep and dietary deficiencies.

#8. Snack when you need to 

Do you go for too many hours between meals? The ideal time varies from person to person. But if you wait too long to eat, you may end up hungry or even irritable. Snacking when you need to can curb intense hunger. Choose filling foods high in protein or rich in healthy fats, such as a hard-boiled egg or a handful of nuts to stay satiated longer.