RIO Fitness Chicago® Exercise & Nutrition Blog

RIO Fitness Chicago® Tip:

Now that Thanksgiving is over, we need to stop the overeating to avoid the 10-20lb holiday weight gain. Here's three simple ways to feel full in a healthy way.

1) Make sure every meal has a lean protein (white meat, fish, unsalted/raw nuts, eggs, beans) in it. Nuts like almonds, especially are a superpower to feeling full without overeating; because they're loaded with protein, fiber, and the healthy unsaturated fat that makes you feel full.

2) Removing all the fat from your diet will actually make you fatter. Your body needs unsaturated (a.k.a. “good”) fats to function properly and stay energized as well as absorb certain vitamins. Unsaturated fat found in avocados and olive oil is converted into a compound that curbs your hunger. Just be careful not to overdo it. Make sure that only 30% of your daily calories come from fat.

3) Drink more water. The average person needs at least 80oz daily. If you exercise, 80-120oz daily. That hungry feeling we get isn't always our bodies telling us we need food, it's saying we're dehydrated. When you get the feeling, drink a glass/bottle of water.