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Hunger is a big obstacle for most people who want to lose weight. You may want to eat few calories, but the hunger is too much to bear. Luckily, there’s a solution to this problem. You can feel full while eating fewer calories.

Once you learn to control hunger, it’ll be easy to lose weight and keep it off. Apply the tips below to feel full even when maintaining a calorie deficit.

1. Eat high water content foods

These foods will fill your stomach up for very few calories. Fruits and vegetables have the highest water content. So include them in every meal and snack on them.

Cantaloupe, watermelon, peaches, cucumber, lettuce, and tomatoes are some of the highest water content foods you should eat.

2. Choose high fiber foods

Our bodies can’t digest fiber, so it fills the stomach without being absorbed into the blood. Not only that, fiber delays hunger by slowing the speed at which food leaves the stomach.

In this study, obese subjects experienced less hunger and a decrease in bowel movement after increasing fiber intake. Eat more of these high fiber foods.

3. Pick solid food over liquids

Research shows that people who eat solid snacks eat less than those who drink their snacks, even when the beverage is healthy. And another study found that solid snacks make us fuller.

Try replacing smoothies with salads if you feel hungry all the time.

4. Eat less starch and more protein

Foods that are quickly converted to glucose make us feel hungry sooner. And starchy foods are converted to glucose faster than protein.

Proteins also have higher thermic effect of food than carbs. You’re better off eating a piece of chicken instead of a slice of bread.

5. Suppress appetite with coffee

According to research, coffee promotes the release of peptide YY, a hormone that makes us feel fuller. In fact, decaf coffee is more effective at suppressing hunger.

6. Trick your brain by eating slowly

A full stomach isn’t the only thing that makes you feel full. The brain also receives signals from digestive hormones. Eating slowly will give these hormones time to signal the brain that you’re full, research says.

7. Drink more water

Drinking water before meals reduces hunger and increases feelings of fullness after a meal. This study shows that people who drink 2 glasses of water before meals eat 22 percent less than people who don’t drink water.

SOURCE: http://www.care2.com/greenliving/7-ways-to-feel-full-on-fewer-calories.html

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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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