White woman wearing a white linen skirt and dark orange top puts fuel into her car to 85% full. — ***Are you in the habit of ‘topping off’ your tank?***

What is your default setting for hunger and fullness?

Do you eat until your tummy feels 100% full? 90% full?

In the weight loss game, portion control is a major player. Adjusting how much food we consume isn’t easy, but it doesn’t have to be HARD.

This week, WhyPowered coaching clients are tuning into their hunger and feelings of fullness to step out of patterns of 'over-filling' to see more progress in returning to their happy weight.

They are aiming for 85% full and being satisfied with just a bit less. (We say NO to diets and deprivation and YES to listening to and trusting our bodies.)

Here are eight practical ways to eat less food but still feel satisfied — these work especially well for weight management without feeling deprived:

1️⃣ Focus on Volume Eating & Nutrient Dense Foods

Fill your plate with low-calorie, high-volume foods such as vegetables, leafy greens, broth-based soups, and fruit with high water content (berries, melon, citrus). These take up more space in your stomach and send fullness signals without a lot of calories.

2️⃣ Add Protein at Every Meal

Protein is the most satiating macronutrient. Include lean sources such as Greek yogurt, eggs, fish, chicken, tofu, or beans. Even small amounts can make you feel full longer.

3️⃣ Increase Fiber Intake

Fiber slows digestion and stabilizes blood sugar, helping you stay satisfied. Think beans, lentils, whole grains, chia seeds, apples, pears, and vegetables.

4️⃣ Slow Down & Be Present

Slowing down your usual eating pace gives your body time to release satiety hormones. Put down your fork between bites, chew thoroughly, and enjoy the flavors. Often you’ll feel full with less food. Minimize distractions such as screens.

5️⃣ Use Smaller Plates & Bowls

This simple trick can reduce portions by 20–30% without feeling like you’re eating less. Your brain perceives a full smaller plate as more satisfying than a large plate with less food.

6️⃣ Drink Water Before & During Meals

A glass of water (or unsweetened tea) 15–20 minutes before eating can reduce hunger and minimize tendencies to over-fill.

7️⃣ Add Healthy Fats Wisely

A small portion of nuts, avocado, or olive oil can add creaminess and satisfaction to meals without huge portions.

8️⃣ Plan Smart Snacks

If you tend to get hungry between meals, have a small protein- or fiber-rich snack ready such as a boiled egg, string cheese, or appleW with almond butter to prevent getting overly hungry.

Reminder:
Most of our habits are learned and unconscious. We can unlearn, bring default settings into a more mindful space and set a new, more mindful way of being.

Jump into a positive change mode with 1:1 or group wellness coaching. DM me to arrange your discovery zoom chat.

To Your Good Health + Joy,

Coach Gayle looks left while wearing a white cotton top and gray vest. Tree and sky in the background.

Health Coach Gayle Rose

Certified Whole Health Coach

Certified Behavior Change Specialist

Certified Personal Fitness Trainer

720-793-0413

P.S. I facilitate healthy habit and mindset transformation for sustainable weight loss. No matter where you are, distance is never a barrier to partnering with me for adopting a healthier lifestyle. Arrange a no-pressure, judgement free discovery chat with me HERE. With WhyPowered Coaching, take charge of your health, struggle less and achieve more.

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