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

Snack attack


Although you may feel guilty about snacking, eating between meals doesn’t need to be a weight loss disaster. In fact, grazing on small amounts of food throughout the day can help you to avoid extreme hunger and prevent you from overeating at your next meal.

The key is to keep moderation and balance in mind. Select foods that will satisfy your hunger, supply your body with lasting energy and provide you with key nutrients. If it doesn’t fit this description, then don’t eat it!


After a workout try snacking on a handful of raw unsalted nuts, celery sticks with peanut butter, some cottage cheese with fruit or chopped vegetables with hummous.

The protein in these snacks is important for preserving existing muscle mass (which can help boost your metabolism) and will also help keep you full up for longer, without undoing all your efforts in the gym.


The key to healthy snacking is preparation. With a little planning you can ensure you always have a selection of healthy snacks in your bag or desk drawer so that you’re ready to make the right choices when temptation strikes.

By keeping the right kinds of foods handy, heeding your hunger pangs can become an important part of your weight loss journey.

© Sarah West Nutrition