Simple Hacks to Eat Less and Feel Full

Prof. Franklin Joseph
By Prof. Franklin Joseph

Professor Joseph is an experienced Consultant Physician in Endocrinology, Diabetes, and Obesity Management, specialising in Type 2 and Type 1 diabetes.

  • Changing the way you go about eating can make it easier to eat less without feeling deprived
  • Remember! It takes up to 30 minutes for your brain to get the message that you've been fed
  • Eating slowly will help you feel satisfied!
  • Eating lots of vegetables and fruits can make you feel fuller. Another trick is to use smaller plates so that moderate portions do not appear too small.
  • Changing your eating schedule, or setting one, can be helpful, especially if you tend to skip, or delay, meals and overeat later.
  • Mindful eating was taught by a specific exercise such as the ‘mindful raisin’ exercise:
Get the Fullness Message!
  1. Mindfully attending to the eating experience by noticing smell, texture and taste of the food.
  2. Reducing the speed of eating.
  3. Guided meditations that focused on awareness of hunger and satiety.
  4. Mediations to identify eating triggers including emotional triggers.
  5. Mediations to manage cravings.

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Professor Joseph Franklin is an experienced Consultant Physician in Endocrinology, Diabetes, and Obesity Management. He has created a new personalised and comprehensive Weight Loss Method.

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Thanks to the author

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