How to eat to stay full
Because at WW, we don’t believe in going hungry!
1. First, consider your timing
If you want to eat to help keep you feeling full, it's a no brainer: eat regularly (and don’t forget to drink too). Some people like to think about eating every few hours; I like to plan my meals and then make sure I have some snacks in between. This is my number one tip because your body needs fuel so that you can actually get through the activities of daily life, not to mention athletic ones like a brisk walk or a workout class!
It’s so much easier to say “I’m in!” when a friend asks you if you’re up for a walk, or to break a sweat in an impromptu dance party with your kids if you’re feeling energised enough to just jump right in. So, in the spirit of being up for something spontaneous: snack strategically!
2. Choose satisfying ingredient combos
Choosing snacks that are high in protein and fibre is proven, by science, to be the ultimate combo. Alone, foods rich in protein or fibre can help you feel fuller for longer, but combined is particularly impactful. Which leads me to my next tip...
3. Prep snacks you can take with you anywhere
Eating foods that help to fill you up is just as important when you’re on-the-go. Build snacks with a combo of protein + fruit & veg (or other fibre-filled carbs, like wholegrain rice or sweet potato). I love things like a pre-portioned bag of nuts or a piece of cheese and some grapes. Try mixing it up too. Crispy and crunchy or smooth and creamy - adding different textures and flavours into your snacks can really give them a tasty boost.
Here are some of my go-to’s…
Sliced pear + 1 tbsp peanut butter
Hummous with sliced veggies + bread sticks
DIY Trail Mix = air-popped popcorn + golden raisins + cashews
Apple slices and low fat cheese
4. Invest in healthy fats
Foods like nuts, seeds and avocado, are higher in Points® because they’re higher in calories and fat - but since they also provide protein or fibre, eating these foods can contribute to your feelings of fullness overall - especially when you’re combining them with fibre-filled staples, like fruit, wholegrain toast, or mixed into salads, grain bowls or soups!
5. When in doubt: track
The more you track, the more you’ll know what worked vs. what left you feeling hungry and sluggish on your morning walk.
But all of my tips aside, how can you know if you ate the right snack for you? Tracking, of course. Tracking helps provide a personalised reference guide that you can use to see what worked well (or didn’t work so well!) for you over the week, or thinking specifically about before or after being active, and allows you to plan for tomorrow.
Whether you’re gearing up to walk your dog, stroll with a friend, or try a new workout in the WW app, you need the right fuel. Experiment with different snack ideas or make your own protein + fibre combo and see how it powers your movement!
Top takeaways:
Eat and drink consistently. Don’t let yourself get too hungry!
Choose satisfying ingredient combos, like ones that are high in protein and fibre.
Make a plan for meals and snacks! (If you have a plan, you're much less likely to find yourself suddenly starving and grabbing the closest, easisest thing).