8 tips to stay fuller and reduce snacking cravings
Snacking is not the enemy, but here’s the deal: snacks are meant to be small bites to fill gaps between meals – not meal replacements. So, why are we feeling snacky so often?
Feeling full and satisfied starts with how we build our meals. Let’s look at 8 game-changing tips to help you stay fuller longer:
1. Make meals last longer
Your meals should keep you full for at least 3 hours. If you’re feeling snacky soon after eating, your meal might not be balanced enough. Build a more satisfying meal to keep you going for 3–5 hours.
2. Focus on high-protein foods
Protein is essential for sustained energy and muscle health but can be tough to get enough of. Aim for 30-50g of protein per meal to help reduce hunger and feel fuller longer.
3. Choose fibre-rich carbohydrates
Fibre is your friend for sustained fullness. Try replacing sugary carbs with fibre-rich whole foods like oats, quinoa, lentils, sweet potatoes, chickpeas and fresh veggies.
4. Stay hydrated
Dehydration often masquerades as hunger. Aim for at least half your body weight in ounces of water daily and consider adding 1–2 servings of electrolytes, especially if you’re active.
5. Prioritise quality sleep
Poor sleep often leads to increased cravings, especially for sugar. Getting 7+ hours of quality sleep can help manage hunger signals and support a balanced diet.
6. Manage stress
Stress often triggers snack cravings. Taking time daily for yourself – like a walk, laughter or gratitude practice – can help reduce the urge to snack due to stress.
7. Adjust for your monthly cycle
Women may experience higher hunger levels during certain parts of the menstrual cycle. Adding 200-300 calories around these times can help meet your body’s needs without overindulging.
8. Choose smart snacks
Highly processed snacks often lead to cravings for more. Opt for protein-packed, healthy-fat, and fibre-rich snacks to feel satisfied without overdoing it.
Want more tips like these? Let's build a plan that’s tailored to you and makes snacking work for your goals!
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