Living with diabetes can make everyday life challenging. You need to pay ongoing attention to your blood glucose levels, administer diabetes medication as needed, and do what you can to minimize the risk of complications. Although weight is a sensitive topic of conversation, it’s an important thing to consider if you’re living with diabetes. Obesity and excess fat, especially around your waist, can increase your body’s resistance to insulin. This, in turn, can affect how your body manages glucose. When you begin to lose weight, your body may start processing insulin more effectively. You could even end up going into type 2 diabetes remission. While this doesn’t apply to individuals with type 1 diabetes, weight loss can still help reduce your risk of long-term complications like heart disease and stroke. The biggest challenge most people face is the ongoing feeling of hunger. To help you lose weight without feeling hungry, consider the following guide.
9 Ways to Feel Full and Lose Weight
People often approach weight loss as restrictive dieting. They may lower the amount of food they eat, but revert back to their old ways because they don’t feel satisfied after a meal. If this sounds like you, you’re not alone. The key is making a change in regard to the type of food you’re eating. Since caloric intake doesn’t directly equate to fullness levels, this can be achieved by eating even more (by volume) than you’re used to. Consider the following tips to help you along your weight loss journey.
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Keep a Food Journal
Although it may not help you feel full right away, keeping a food journal can help you better understand your body and how to best nourish it. You should include the portion size of each food that you consume for every meal. Don’t leave anything out! If you put a dash of olive oil over your salad, use a food scale or measuring cup so you know just how much you added. Then, write it down. This will allow you to look back on days where you felt full and satisfied to get a better idea of what works for your body. Keeping a food diary can also help reduce the risk of overeating, as the process of writing things down helps you maintain a better awareness of your habits.
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Never Skip Breakfast
Breakfast is one of the most important meals of the day, especially when you’re trying to lose weight. Making healthy choices in the morning can increase the likelihood that you’ll continue to make healthy choices throughout the day. It can also help curb your overall appetite while simultaneously boosting your natural energy levels. The best way to reap these benefits is to make sure your breakfast is packed with lean protein and healthy fat. While you should never force yourself to eat if you truly aren’t hungry, consider breakfast your first meal once those hunger cues strike. Just make sure you’re prepared to make a nutritious choice if you’re already on the road when this happens.
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Fill Up on Lean Protein
Eating plenty of lean protein during the morning is important, but keeping protein intake up throughout the day can help you feel full for longer. Protein has been shown to help with appetite control while improving overall muscle tone. It’s the most thermogenic macronutrient, meaning that it can trigger a higher caloric burn when you’re resting. It’s also the least likely (when compared to fat and carbohydrates) to be stored as body fat.
For optimal results, try to eat about 35% of your daily calories in protein. This is about 1 to 1.5 grams of protein per pound. If you have any questions or concerns, don’t hesitate to reach out to your doctor or a registered dietician.
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Eat Plenty of Fiber
One of the keys to feeling full after each meal is eating plenty of fiber-rich foods. Fiber slows the rate of digestion, which can help you feel satisfied for longer periods of time. You should eat both soluble and insoluble fiber to reap the benefits, with a goal of 30g total per day. While there are plenty of naturally occurring fiber sources, you may want to add a supplement to help you reach your daily goals. Talk to your doctor regarding the best supplements to use while you transition to a more natural, high fiber diet.
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Consume Low Carb Veggies
Low carb veggies include things like cucumbers, broccoli, bell peppers, spinach, mushrooms, celery, and more. They encompass the non-starchy vegetables. While you can still have starches (i.e., potatoes) in moderation, filling up on nutritious veggies will help you avoid feelings of hunger and assist in your weight loss efforts. This is also beneficial for ongoing diabetes management, as vegetables can help stabilize blood glucose levels. Consider the glycemic index of each to better understand it’s starch/carb content.
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Avoid Empty Calories
Foods or drinks that contain little to no nutritional value, but are high in calories should be avoided when you’re trying to lose weight. This is one of the easiest ways to shed unwanted pounds without feeling like you’re depriving yourself. Think soda pop, refined grains, candy, fried foods, potato chips, pastries, and even high-fat meat. You should also severely limit your intake of processed foods, as they tend to increase blood glucose levels and contain high amounts of sodium and/or sugar.
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Stay Hydrated
When you’re changing your diet, you may think you’re hungry when in fact you’re just experiencing a craving or a bit of boredom. Staying hydrated with water can help you get more in tune with real hunger cues and stop you from eating out of habit. Some studies show that drinking a glass of water before your meal can also help you reduce your caloric intake. Hydration is important for your body’s overall function, so it’s a great habit to build anyway.
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Eat More Mindfully
Mindful eating involves eating without distraction in a slow and controlled manner. To do this, have a small bite, set your fork down, and chew with intention. This can help you pick up flavors you may otherwise miss, which can reduce the chances of cravings and overeating. Mindfulness could also include switching out your dinnerware. If you put your food on a huge plate that has plenty of empty space, your brain may trick your stomach into feeling like you’re not eating enough food. This could lead to missed fullness cues and an increased likelihood to overeat. When you switch your dinnerware, you view your meals in a whole different light. Doing this may help you feel fuller after a meal and can help you practice mindfulness when eating.
- Prioritize Your Sleep Schedule
Although most adults don’t get the recommended amount of sleep per night (seven to nine hours), doing so could actually help you lose weight. Getting enough sleep helps your body regulate hunger hormones, which could help you avoid overeating and feel full faster. Unfortunately, the idea of catching up on sleep over the weekend won’t counteract sleep deprivation during the week, so try to make it a priority every day.
Getting started with this process may seem a little overwhelming, but it will get easier! By maintaining a positive mindset and being open to changes, you can increase your likelihood of adopting healthier eating habits that help you lose weight. If you’re having trouble, consider working with a dietician. They can help you find a meal plan that fits your lifestyle without feeling restricted. To avoid too many changes at once, you can also try a simpler approach recommended by the American Diabetes Association. They refer to it as “the plate method.” You fill half of your plate with non-starchy vegetables, a quarter of your plate with lean protein, and a quarter of your plate with some type of whole grain. You can add “good” fats sparingly and a serving of fruit or dairy on the side. You can utilize whichever method works for you, as long as it can be integrated into your lifestyle and maintained consistently. If you need any assistance or begin to feel symptoms of diabetes distress, don’t hesitate to reach out to a professional.
Diabetes requires long-term care to avoid complications, but losing weight can help you minimize your symptoms and even achieve type 2 diabetes remission. Byram Healthcare carries a wide variety of continuous glucose monitors, diabetes testing strips, and more. Visit our diabetes product guide today or reach out to one of our customer support specialists for further information on diabetes management.
