Have you ever started the day with good intentions… only to find yourself snacking nonstop by 4 p.m.? Or maybe you’ve said, “I’m just going to eat a light lunch” — and ended up polishing off a large bag of chips.
Here’s the truth: you can feel satisfied and in control while losing weight. You don’t need to live with uncomfortable hunger pangs, and you don’t have to rely on willpower alone.
After 22 years of helping people lose weight and keep it off, I’ve seen what works — and what doesn’t.
Here are five strategies I teach my clients to help them stay full without overeating.
1. Power Up with Protein
Every main meal should include 25 to 30 grams of protein. Why? Because protein keeps you full longer and helps manage ghrelin — the hormone that makes you feel hungry.
Here are a few satisfying ways to hit that protein target:
- 4–5 oz grilled chicken or turkey
- 2 eggs plus ½ cup cottage cheese
- Lentils with quinoa
- Greek yogurt with nuts and seeds
When your meals are protein-strong, you’ll be far less tempted to snack later in the day.
2. Don’t Skip the Carbs — Choose Smart Ones
Carbs are not the enemy. In fact, complex carbs high in fiber are your ally when it comes to appetite control and energy. By avoiding carbs, you can make your cravings worse.
Some of my favorite high-fiber carbs:
- Black or red rice
- Farro or quinoa
- Oats
- Lentils, beans, and chickpeas
Paired with protein and veggies, these whole foods give you lasting fullness without the blood sugar crash that leads to cravings.
3. Embrace the Hunger Scale
Let’s talk about hunger — because here’s the thing: feeling a little hungry is okay. What we want to avoid is the extreme hunger that leads to mindless eating.
I use something called the Hunger Scale with my clients:
- Level 1: Totally full, not hungry at all
- Level 3: Ready to eat — comfortably hungry
- Level 5: Starving, hangry, about to eat everything in sight
The goal is to eat at level 3, when hunger is a gentle nudge — not a scream.
By eating every 3 to 4 hours, you stay ahead of that level 5 hunger and make more mindful food choices.
4. Pre-Game Your Social Events
Here’s a tip that works wonders: don’t walk into a restaurant or party on an empty stomach.
Have a snack about one hour before that includes protein and fiber. This keeps your hunger hormones stable so you’re not overwhelmed by temptation.
Great options incluede:
- Greek yogurt with berries
- Chicken vegetable soup
- A hard-boiled egg and raw veggies
This simple habit helps you enjoy the event without overeating — and without guilt.
5. Hydrate Like You Mean It
Did you know your brain confuses thirst with hunger about 60% of the time? Before you reach for a snack, pause and drink a glass of water.
Still hungry 15 minutes later? That’s a true hunger cue. But more often than not, you just needed hydration. Aim for at least half your body weight in ounces per day — more if you’re active or in warm weather.
Your Next Step: Eat Smarter, Not Less
You don’t need to eat less — you just need to eat smarter.
By fueling your body with the right nutrients at the right times, you can stay full, satisfied, and energized while seeing real, lasting weight loss results.
If this approach speaks to you, I invite you to take the next step.
Book Your Free 20-minute Discovery Call
Let’s talk about your goals, your struggles, and how I can help you lose weight without the hunger, restriction, or stress.
Stop Dieting. Start Living.
