Feel fuller for longer


Do you have days when you experience ongoing hunger, even when eating at the top of your calorie range? It can be so distracting and depriving that you feel ready to throw in the towel.

However, don’t be tempted to give up before you’ve added what could be the missing ingredient back into your weight loss programme: satiety.


Research suggests that paring aerobic and resistance training may increase satiety hormones and boost the body’s ability to stabilize blood sugar, meaning you feel fuller for longer (compared to cardio exercise alone).

By swapping aerobic exercise for weights several times a week you may find you are consuming up to 500 fewer calories per day; equating to up to 12.5 pounds in a year.


Studies suggest that protein appears to help prolong satiety more than carbohydrates or fat can.

Consuming even a small amount of protein (found in lean meat, seafood, low-fat dairy, legumes, lentils and soy products) with each of your meals and snacks will help you stay full whilst still keeping you within your daily calorie allowance.

© Sarah West Nutrition

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