Satiety is feeling full, gratified. Most diet programs leave people feeling hungry - which has a host of other effects. When you feel hungry, you increase the likelihood that you will binge the next time you eat. Hunger can also lead to depression, anger, and headaches.
A diet can achieve satiety in multiple ways - like eating every 3-4 hours. This is a component of most diet plans available today for a very good reason - eating smaller, more frequent meals has been proven to help burn fat and keep your metabolism revved up.
Calorie Deficit
For fat loss to occur, you must burn more calories than you take in. There are several components to creating a calorie "deficit", and using them all together will be the most effective. Plus, you won't be starving yourself like you usually do when you diet. Achieving satiety at the same time as creating a calorie deficit is difficult but not impossible.
How do you create this calorie deficit? It is a combination of watching your intake along with the right types of exercise, which burn calories during and after activity, as long as 36 hours after completion!
Besides eating every 3-4 hours, your diet needs to be rich in 4 components known to make you feel "fuller" but also contribute to fat burning - protein, fats, fiber and water.
Portion Control
One of the most difficult aspects of any fat loss program is getting your portion sizes under control. In order to achieve fat loss you need to create a calorie deficit, and one of the ways to do that is through portion control - but how do you do this while not feeling hungry?
Consuming a lean protein along with healthy fats and fiber at each meal, and eating each meal 3-4 hours apart BEFORE you have a chance to feel hungry again, will cover the satiety aspect. You will also feel satisfied with less food, achieving portion control without focusing on it.
Regularity
You must include fiber-rich foods in your diet (beans, peas, apples, grapefruit). A major advantage of fiber is the effect on weight control. Studies have shown that the majority of obese people have diets miserably low in fiber. Since fiber-rich foods are filling and usually low in fat, you'll feel more satisfied with less food and lose weight more easily.
It is recommended that between 20 and 30 grams of fiber be consumed daily and at least eight glasses of water to aid the movement of food through the digestive tract.
Hydration
Dehydration inhibits fat loss. Most people don't get enough water on a daily basis, never mind for training / fat loss. When you don't have enough water, your bowels will also slow down.
Here are a few tips for getting more water into your daily intake:
1. Never let yourself get thirsty - drink enough that you do not feel dehydrated.
2. If you are exercising, drink 1 ounce of water for every ounce of body weight lost while exercising. So if you lost one pound after exercising, you should consume 16 ounces of water.
3. If you are a goal-oriented person, get a half-gallon jug of water and carry it around with you - your goal is to finish it by the end of the day
Thou Shalt Achieve Satiety
Satiety is the feeling of fullness. Most diet programs leave people feeling like they are starving. When you are hungry, you are more likely to overeat at your next meal. Hunger can also lead to anger, depression and even headaches.
A diet can achieve satiety in numerous ways - for example, spacing your meals no more than 4 hours apart. This is a feature of most diet plans on the market today for good reason - eating smaller, more frequent meals has been proven to help burn fat and keep your metabolism revved up. Besides eating every 3-4 hours, your diet needs to be rich in 4 components known to make you feel "fuller" but also contribute to fat burning - protein, fats, fiber and water.
Thou Shalt Achieve a Calorie Deficit
For fat loss to occur, you must burn more calories than you take in. There are several components to creating a calorie "deficit" (not just eating less), and using them all together will be the most effective. Plus, you won't be starving yourself like you usually do when you diet.
How do you create this calorie deficit? It is a combination of watching your intake along with the right combination of exercise types, which burn calories not only during activity, but also after, as long as 36 hours after completion!
Thou Must Exercise Portion Control
As noted above, in order to achieve fat loss you need to create a calorie deficit, and one of the ways to do that is through portion control - but how do you do this while not feeling hungry?
Consuming lean proteins, healthy fats and fiber as part of each meal, and spacing your meals 3-4 hours apart BEFORE hunger sets in, will achieve satiety. You will also notice that you will feel fuller with less food, so you will be controlling your portions without really focusing on it.
Thou Shalt Maintain Regularity
You must include fiber-rich foods in your diet (like beans, peas, apples, grapefruit). A major advantage of fiber is the effect on weight control. Since fiber-rich foods are filling and, for the most part, low in fat, you'll feel more satisfied with less food and lose weight more easily.
It is recommended that between 20 and 30 grams of fiber be consumed daily and at least eight glasses of water to aid the movement of food through the digestive tract.
Thou Shalt Remain Hydrated
Dehydration inhibits fat loss. Most people don't get enough water on a daily basis, never mind for training / fat loss. When you don't have enough water, your bowels will also slow down.
Here are a few suggestions to help you get more water into your daily routine:
1. Never let yourself get thirsty - thirst is your body's way of telling you that it needs water. Drink enough that you don't feel parched.
2. If you exercise, drink one ounce of water for every ounce of body weight lost during exercise. So if you weigh one pound less after exercising, you should drink 16 ounces of water.
3. If you are a goal-oriented person, get yourself a half-gallon jug of water at the supermarket, and carry it around with you - your goal is to drink it all by the day's end.
Matt Lisk has sinced written about articles on various topics from Fitness, Fat Loss and water weight loss. Matt is a fat loss virtuoso and author of The Burrito Diet, the that he used to lose 80 pounds in only 8 months and maintain his 10% body fat level for over 3 years. Matt Lisk's top article generates over 74000 views. to your Favourites.