What Happens to Your Body When You Stop Eating Snacks

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        What Happens to Your Body When You Stop Eating Snacks
    The benefits are significant.
By Ferozan MastJun 11, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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   FACT CHECKED BY
   Christopher Roback

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By Ferozan MastJun 11, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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Is your health and weight loss regimen being undermined by constant snacking and grazing? “It’s not just about what we eat that matters to our health – it’s also how often we eat and when,” longevity expert Luigi Fontana, MD, PhD, FRACP, tells the Sydney Morning Herald. “Our ancestors didn’t have the luxury of three meals a day and snacks. The way we eat has changed, and our eating frequency has increased for no physiological reason. People snack even if they’re not hungry.” Here’s what happens to your body when you stop mindlessly snacking and start focusing on nutritious, healthy meals.
Weight Loss
Shutterstock
When you stop snacking, you automatically take in less calories. “Your weight is a balancing act, but the equation is simple. If you eat more calories than you burn, you gain weight,” says the Mayo Clinic. “And if you eat fewer calories and burn more calories through physical activity, you lose weight.”
Decreased Inflammation
Shutterstock
Studies show that constant snacking all day long can lead to increased inflammation. “What we do know is that not only does snacking increase your likelihood of elevated inflammatory markers, but eating excessive calories also leads to weight gain,” says Jenna Macciochi, PhD, via The Conversation. “Eating late has also been linked to elevated cholesterol and glucose and can make you more insulin resistant. This leaves you feeling more hungry the following day.”
RELATED: I Lost 10 Pounds in 4 Weeks on the Carnivore Diet
Better Digestion
Shutterstock
“The time between meals is your gut microbiome’s downtime,” Andrew Riposta, CHN, IIN, NASM-CPT, tells Oxygen Mag. “During downtime, it repairs itself. If you’re having a few meals a day and snacking all day between, your gut has no break from all that hard work.”
Hungry For Meals
Shutterstock/Shift Drive
By relying on just your regular meals instead of snacks, you may choose more nutrient-filled foods. “Too much snacking can reduce hunger at meal times or cause one to skip a meal entirely, which increases the risk of losing out on important nutrients,” according to the Harvard T.H. Chan School of Public Health.
More Energy
Shutterstock
You might find yourself with more energy throughout the day by not snacking. “Some researchers believe that people feel tired after eating because their body’s producing more serotonin,” Julia Zumpano, RD, LD, tells the Cleveland Clinic. “Serotonin is the chemical that regulates mood and sleep cycles.”
No Sugary Drinks
Shutterstock
Sugary drinks count as snacks, too—by replacing them with healthier alternatives, you will cut calories and improve your overall health. “If you drink regular soda or energy drinks, look at the amount of added sugar on the Nutrition Facts label. Sugar drinks easily can add excess calories and pounds,” says the American Heart Association.
RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50
Preventing Cell Damage
Shutterstock
Eliminating snacks can help improve your health on a cellular level. “Our bodies aren’t designed to eat so many times during the day,” Professor Fontana tells the Sydney Morning Herald. “Each time we eat, we produce insulin to control our blood glucose – and one effect of turning insulin on too often is that it inhibits the processes that help repair damage to the body’s cells. We know that when cells accumulate damage, they’re more vulnerable to diseases, including cancer and dementia.”
Blood Sugar Improvement
Shutterstock
Cutting out snacks can help stabilize blood sugar (assuming you are not diabetic). “You’ll see improvements in caloric intake, mental clarity, body fat, and digestion,” Riposta tells Oxygen Mag. “Your blood glucose numbers will regulate better because you’re not sending them on a roller-coaster ride as often every day.”
Belly Fat
Shutterstock
Studies show that once you stop snacking—especially at night—you can see a reduction in belly fat. “Previous research by us and others had shown that late eating is associated with increased obesity risk, increased body fat, and impaired weight loss success. We wanted to understand why,” Frank Scheer, HMS professor of medicine and director of the Medical Chronobiology Program in the Division of Sleep and Circadian Disorders at Brigham and Women’s, tells the Harvard Gazette.
RELATED: 10 Simple Exercises for Toned Arms You Can Do at Home
Better Food Choices
Shutterstock
Not snacking can immediately eliminate unhealthy foods from your diet. “The biggest potential downside of snacking is that the foods people most commonly choose are not those that promote good health,” clinical nutritionist Martin MacDonald tells The Guardian. “That means that regular snacking on top of meals can easily lead to overconsumption of calories and unhealthy fat gain.”
Avoid Temptation
Shutterstock/Stokkete
If you want to prevent snacking, don’t keep snack foods in the house. “If I do have a snack in the afternoon, it would just be a piece of fruit,” Professor Fontana tells the Sydney Morning Herald. “We don’t have sweets, biscuits, or packaged snacks in the house either – if they’re not there, you don’t eat them.”
RELATED: 7 Habits from Ben Affleck's Trainer That Will Transform Your Body in 6 Months
Sensible Snacking
Shutterstock
If you do need to have a snack, make sensible choices. “Choose nutrient-dense foods that will help fill the gaps in your eating plan,” Allyn Wergin, RDN, tells the Mayo Clinic. “Focus on incorporating whole foods, such as fruits, vegetables, whole grains, and low-fat dairy products. Try to combine carbohydrates, protein, and fat for long-lasting, satisfying snacks. Choose these options rather than packaged items high in calories, fat, and sodium, such as chips, candy, or cookies.”
💪🔥Body Booster: Don’t keep snacks in the house. If they're not there, you can’t eat them.
proteinsustainable weight lossweight losshealthy snackshealthy eating

        
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Nutrition & Diet
        What Happens to Your Body When You Stop Eating Snacks
    

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By Ferozan MastJun 11, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Is your health and weight loss regimen being undermined by constant snacking and grazing? “It’s not just about what we eat that matters to our health – it’s also how often we eat and when,” longevity expert Luigi Fontana, MD, PhD, FRACP, tells the Sydney Morning Herald. “Our ancestors didn’t have the luxury of three meals a day and snacks. The way we eat has changed, and our eating frequency has increased for no physiological reason. People snack even if they’re not hungry.” Here’s what happens to your body when you stop mindlessly snacking and start focusing on nutritious, healthy meals.
Weight Loss
Shutterstock
When you stop snacking, you automatically take in less calories. “Your weight is a balancing act, but the equation is simple. If you eat more calories than you burn, you gain weight,” says the Mayo Clinic. “And if you eat fewer calories and burn more calories through physical activity, you lose weight.”
Decreased Inflammation
Shutterstock
Studies show that constant snacking all day long can lead to increased inflammation. “What we do know is that not only does snacking increase your likelihood of elevated inflammatory markers, but eating excessive calories also leads to weight gain,” says Jenna Macciochi, PhD, via The Conversation. “Eating late has also been linked to elevated cholesterol and glucose and can make you more insulin resistant. This leaves you feeling more hungry the following day.”
RELATED: I Lost 10 Pounds in 4 Weeks on the Carnivore Diet
Better Digestion
Shutterstock
“The time between meals is your gut microbiome’s downtime,” Andrew Riposta, CHN, IIN, NASM-CPT, tells Oxygen Mag. “During downtime, it repairs itself. If you’re having a few meals a day and snacking all day between, your gut has no break from all that hard work.”
Hungry For Meals
Shutterstock/Shift Drive
By relying on just your regular meals instead of snacks, you may choose more nutrient-filled foods. “Too much snacking can reduce hunger at meal times or cause one to skip a meal entirely, which increases the risk of losing out on important nutrients,” according to the Harvard T.H. Chan School of Public Health.
More Energy
Shutterstock
You might find yourself with more energy throughout the day by not snacking. “Some researchers believe that people feel tired after eating because their body’s producing more serotonin,” Julia Zumpano, RD, LD, tells the Cleveland Clinic. “Serotonin is the chemical that regulates mood and sleep cycles.”
No Sugary Drinks
Shutterstock
Sugary drinks count as snacks, too—by replacing them with healthier alternatives, you will cut calories and improve your overall health. “If you drink regular soda or energy drinks, look at the amount of added sugar on the Nutrition Facts label. Sugar drinks easily can add excess calories and pounds,” says the American Heart Association.
RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50
Preventing Cell Damage
Shutterstock
Eliminating snacks can help improve your health on a cellular level. “Our bodies aren’t designed to eat so many times during the day,” Professor Fontana tells the Sydney Morning Herald. “Each time we eat, we produce insulin to control our blood glucose – and one effect of turning insulin on too often is that it inhibits the processes that help repair damage to the body’s cells. We know that when cells accumulate damage, they’re more vulnerable to diseases, including cancer and dementia.”
Blood Sugar Improvement
Shutterstock
Cutting out snacks can help stabilize blood sugar (assuming you are not diabetic). “You’ll see improvements in caloric intake, mental clarity, body fat, and digestion,” Riposta tells Oxygen Mag. “Your blood glucose numbers will regulate better because you’re not sending them on a roller-coaster ride as often every day.”
Belly Fat
Shutterstock
Studies show that once you stop snacking—especially at night—you can see a reduction in belly fat. “Previous research by us and others had shown that late eating is associated with increased obesity risk, increased body fat, and impaired weight loss success. We wanted to understand why,” Frank Scheer, HMS professor of medicine and director of the Medical Chronobiology Program in the Division of Sleep and Circadian Disorders at Brigham and Women’s, tells the Harvard Gazette.
RELATED: 10 Simple Exercises for Toned Arms You Can Do at Home
Better Food Choices
Shutterstock
Not snacking can immediately eliminate unhealthy foods from your diet. “The biggest potential downside of snacking is that the foods people most commonly choose are not those that promote good health,” clinical nutritionist Martin MacDonald tells The Guardian. “That means that regular snacking on top of meals can easily lead to overconsumption of calories and unhealthy fat gain.”
Avoid Temptation
Shutterstock/Stokkete
If you want to prevent snacking, don’t keep snack foods in the house. “If I do have a snack in the afternoon, it would just be a piece of fruit,” Professor Fontana tells the Sydney Morning Herald. “We don’t have sweets, biscuits, or packaged snacks in the house either – if they’re not there, you don’t eat them.”
RELATED: 7 Habits from Ben Affleck's Trainer That Will Transform Your Body in 6 Months
Sensible Snacking
Shutterstock
If you do need to have a snack, make sensible choices. “Choose nutrient-dense foods that will help fill the gaps in your eating plan,” Allyn Wergin, RDN, tells the Mayo Clinic. “Focus on incorporating whole foods, such as fruits, vegetables, whole grains, and low-fat dairy products. Try to combine carbohydrates, protein, and fat for long-lasting, satisfying snacks. Choose these options rather than packaged items high in calories, fat, and sodium, such as chips, candy, or cookies.”
💪🔥Body Booster: Don’t keep snacks in the house. If they're not there, you can’t eat them.

        
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        What Happens to Your Body When You Stop Eating While Distracted
    

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By Ferozan MastJul 02, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Is eating while distracted undermining your diet and your health? “If you are worried about your weight, paying more attention to what you eat, not less, could help keep you from overeating,” Howard E. LeWine, MD, says via Harvard Health. “Multitasking—like eating while watching television or working—and distracted or hurried eating can prompt you to eat more. Slowing down and savoring your food can help you control your intake.”
Weight Loss
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If you’re eating mindfully and without distraction, it’s easier to pick up on signals of ‘fullness’ from your body and lose weight. “If you eat slowly, you are more likely to recognize when you are feeling satisfied, or when you are about 80% full, and can stop eating,” says Harvard T.H. Chan School of Public Health.
Enjoying Food
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You can’t really appreciate how delicious your food is if you’re speed-eating while watching a TV show, or eating at your desk. “Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating,” says Harvard T.H. Chan School of Public Health. “Pause periodically to engage these senses.”
Healthier Choices
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Eating without distraction may help with choosing healthier options that actually take time and attention to prepare. “Keep healthy food choices, such as fruits and vegetables, readily available in cabinets, cupboards, and the refrigerator to encourage mindful healthy eating habits,” says Utah State University.
Practicing Gratitude
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Eating mindfully gives you a chance to truly appreciate your food. “Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table,” says Harvard Health. Silently express your gratitude for the opportunity to enjoy delicious food and the companions you're enjoying it with.”
Hunger Cues
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Eating without distraction can prevent mindless snacking. “Mindful eating can be a useful tool that aids in focusing on present thoughts and feelings as you eat,” according to Utah State University. “By employing mindful eating techniques, you have the opportunity to change your current eating habits by becoming more self-aware and in tune to your body’s hunger and fullness cues.”
Portion Size Awareness
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By slowing down and enjoying your food, you will also know how to approach portions in the future. “The benefits of mindful eating include making healthier choices, slower rate of eating, awareness of portion sizes, eating less by listening to our bodies hunger and satiety cues, enjoying food more, and increased satisfaction after eating,” Christine McKinney, RD LDN CDE, tells Johns Hopkins. ‘These benefits will also improve glycemic control.”
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Chewing More
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If you’re not distracted, you can actually focus on your food and every bite. “Chew well until you can taste the essence of the food,” says Harvard Health. “(You may have to chew each mouthful 20 to 40 times, depending on the food.) You may be surprised at all the flavors that are released.”
Better Relationship With Food
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Eating while focused and present can change your relationship with food for the better. “Mindful eating opens up an opportunity to appreciate food more and make a better connection with it,” says the British Dietetic Association (BDA). “Some studies suggest that mindful eating can help support emotional eating and binge eating, promoting a healthier relationship with food.”
No Discomfort
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By paying attention to hunger and fullness cues, you can help avoid discomfort. “Don’t stuff yourself,” says Utah State University. “It is okay to leave food on your plate. Stop eating when you feel full, save leftovers for later, or throw out the last few bites.”
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Better Digestion
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If you’re eating without distraction, chances are you will eat more slowly, especially if you’re sharing a meal with friends. This is good for digestion and will make you feel better than if you wolfed all your food down in a hurry. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        10 Fasting Mistakes This Weight Loss Expert Says You Need to Stop Making Now
    
Dr. Morgan Nolte, Zivli/YouTube
By Christopher RobackNov 18, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you struggling to see results with intermittent fasting? You're not alone. Many people start their fasting journey with high hopes, only to hit frustrating plateaus. The good news? Most fasting setbacks come down to a few simple, fixable mistakes. Dr. Morgan Nolte, a board-certified clinical specialist in geriatric physical therapy and founder of Zivli, has identified the most common pitfalls that derail fasting success. With her expertise in metabolic health and weight management, she helps clients overcome these obstacles to achieve lasting results. Read on to discover how to avoid these common pitfalls and finally unlock the weight loss results you've been working toward.
What Is Intermittent Fasting?Unlike traditional diets that focus on what to eat, intermittent fasting centers on when you eat. As Johns Hopkins neuroscientistMark Mattson explains, "Our bodies have evolved to be able to go without food for many hours, or even several days or longer." This natural fasting ability stems from our prehistoric ancestors, who often went long periods between successful hunts.
How Does It Work?
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"After hours without food, the body exhausts its sugar stores and starts burning fat," says Mattson, who has studied intermittent fasting for 25 years. He calls this "metabolic switching." This differs from typical American eating patterns, where frequent meals prevent burning fat. "If someone is eating three meals a day, plus snacks, and they're not exercising, then every time they eat, they're running on those calories and not burning their fat stores."
You're Overeating Processed Foods During Your Eating Window
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"Even keto or low-carb processed foods can halt your progress," warns Dr. Nolte in her post. She emphasizes that while intermittent fasting is powerful, what you eat matters just as much as when you eat. The golden rule remains: focus on real, unprocessed foods to optimize both weight loss and metabolic health.
You're Fasting Too Long Too Soon
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Shocking your body with dramatic fasting windows can backfire. Dr. Nolte recommends gradually increasing your fasting period by 30-60 minutes rather than jumping straight to lengthy fasts. "Starting too aggressively often leads to a restriction mindset and eventual overeating," she explains.
You're Not Drinking Enough WaterShutterstock
Many forget that we get significant hydration from food. "When fasting, you need to be extra mindful about water intake," says Dr. Nolte. She recommends drinking half your body weight in ounces daily, aiming for clear or light yellow urine as an indicator of good hydration.
You're Consuming Sweet Drinks While FastingShutterstock
Even zero-calorie sweeteners can trigger insulin release. "Anything sweet, including alcohol and diet drinks, signals your brain that calories are coming," Dr. Nolte explains. This can increase hunger and disrupt fat burning, defeating the purpose of your fast.
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You're Skipping ElectrolytesShutterstock
Dr. Nolte admits this was her own mistake for years. "Unflavored electrolytes during fasting can improve muscle recovery and overall energy," she shares. She recommends either using plain LMNT supplements or making your own mixture with magnesium, potassium, and sea salt.
You're Afraid to Exercise While Fasting
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Exercise during fasting can be highly effective when done right. Dr. Nolte recommends Zone 2 aerobic exercise at about 70% of your maximal heart rate. "This level of activity is perfect for fat burning while maintaining muscle mass," she notes.
You're Eating Too Many Starches and SugarsShutterstock
"There are essential proteins and fats, but no essential starches or sugars," Dr. Nolte points out. To maximize fasting benefits, she advises reducing starchy and sugary foods even during eating windows, as these trigger the largest insulin responses.
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You're Fasting at the Wrong Time in Your CycleShutterstock
For menstruating women, timing matters. Dr. Nolte recommends focusing fasting efforts during days 1-14 of your cycle. "The week of your period through ovulation is optimal for fasting," she explains, while suggesting more flexibility around ovulation and pre-menstrual phases.
You're Fasting Despite Poor SleepShutterstock
Sleep deprivation increases hunger hormones, making fasting much harder. "If you're not getting at least seven hours of sleep, focus on improving that before extending your fasts beyond 14 hours," Dr. Nolte advises.
You're Being Impatient About ResultsShutterstock
"There is no entitlement in weight loss," Dr. Nolte emphasizes. Initial weight loss might be water weight as insulin levels drop, and that's normal. She encourages focusing on long-term health benefits rather than quick fixes, noting that sustainable results take time.
The Benefits of Intermittent FastingShutterstock
The science behind fasting is compelling. "Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers," Mattson notes in his research published in the New England Journal of Medicine. Studies have shown improvements in memory, heart health, physical performance, and blood sugar control.
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Safety and Considerations
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While intermittent fasting can be practiced safely by many people, it's not suitable for everyone. Mattson advises that "it can take two to four weeks before the body becomes accustomed to intermittent fasting." He notes that while initial hunger and irritability are common, many people stick with it after the adjustment period because they notice improved well-being. However, certain groups should avoid fasting, including children, pregnant women, people with type 1 diabetes, and those with a history of eating disorders. Always consult with your healthcare provider before starting any fasting regimen. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        11 Things You Need to Do Every Day to Stop be Hungry, According to Jillian Michaels
    
Jillian Michaels/Facebook
By Leah GrothNov 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
You feel hungry, so you eat. But are you even hungry? And if the answer is yes, is there any way to curb your cravings so you eat less? The answer is yes, according to Jillian Michaels. The Biggest Loser star and the celebrated trainer reveals what to do in a new viral YouTube video. “All right guys, I have been seeing a ton of questions on all my social channels from you guys and all my app forums about curbing your appetite right now,” she says in the clip.
Are You Actually Hungry?“So my first question is, are you actually physically hungry?” she asks in her post. “Because curbing your appetite physically and managing emotional eating are not the same thing. So the first thing I want you to look out for is when was the last time you've eaten? Have you eaten in the last two hours? If you have, it's highly unlikely that you're experiencing physical hunger.”
RELATED:PhD Nutritionist Reveals 3 Ways Women Over 35 Can Lose 15 Pounds and Look Younger
Are You Craving Something
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Next question? “Does a Turkey sandwich sound good, or a steak or scrambled eggs, something that isn't salty or sugary? Does that sound appetizing to you?” she asks. “Because if it doesn't, once again, you're probably having cravings, but it's likely that your appetite has not kicked in.”
Do You Have Physical Signs of Hunger?
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“Another question is, do you have signs of physical hunger? Are you lightheaded? Is your stomach growling? Do you feel dizzy? Do you feel weak? If so, yeah, your blood sugar could be low, but most likely, I'm guessing that's not happening,” she says.
You Can Trick Your Body Into Switching On Hormones That Make You Feel Full
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“Let's say you are hungry, and in fact, that can happen when you're losing weight, right? Or you've lost a good amount of weight, and your body is like, Hey, hold on. You know, we're losing too much weight, and it starts to signal your hunger hormones. Well, appetite, in large part, is controlled by hormones. So how can we trick your body into switching on hormones that make you feel more full and more satiated and shut off the hormones that make you feel more hungry?”
RELATED:Nutritionist Just Shared 4 Meal Prep Recipes for 100g Daily Protein
Blood Sugar Crashes Make You Hungry and Crave Crap
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Once it is established that you are physically hungry, “one of the things we want to do is eat at regular intervals because we want to stabilize your blood sugar,” she says, discussing blood sugar crashing, which “can happen when you've run out of blood sugar because you haven't eaten for a while,” she says. “But a blood sugar crash is when we're eating a lot of refined grains and processed sugars. And what happens is we convert it into glucose, which is blood sugar,” she says. “So maybe for the glycemic index, how quickly food converts to sugar in your bloodstream will process grains and refined sugars. That happens really fast, right? So then insulin spikes and your pancreas releases insulin. Insulin is a hormone, and part of its job is to get sugar out of the blood and into the cells. And it dumps a ton of insulin because you've got a ton of blood sugar, this big blood sugar spike. And what it does, it does its job so effectively that all of a sudden you get a blood sugar crash, and it leads you to feel hungry and craving more crap.”
Try and Eat Every Three to Four Hours
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“You want to eat every three to four hours, and you want to make sure you're getting balanced macros, proteins, healthy fats, and healthy carbs, healthy carbs being vegetables, whole grains, beans, and legumes. Yes, fruit is okay, but combine it with healthy fats, monounsaturated fats, polyunsaturated fats, avocado, olive oil, and things of that nature. Saturated fats are not the end of the world as long as they are not from processed meat, hydrogenated, fractionated, or filled with garbage and lean and clean protein. If you are vegan, you could use things like a hemp protein powder. There's a lot you can play with. But all three macros will stabilize your blood sugar. And your blood sugar is stable; it allows you to feel fuller for a longer period of time because we're not playing this hormone game with blood sugar crashes,” she says.
Also, Eat Lots of Veggies
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“Another one is, how do we literally expand your stomach without giving you a ton of calories?” she continues. “When the stomach expands, it releases a hormone called leptin, and leptin says, ‘Hey, you're full chill out, right? Stop eating. You're good here.’ So you want to play this game called volume volumetrics, which basically means you're eating food that's going to expand your stomach but is very low in calories. And this is why I always say, Hey, if you're on a diet and you're counting calories, green vegetables are free food. Not the oil you put on it or the butter or the dressings, but green vegetables are free food because they're loaded with fiber, they have high water content, and they're going to make you feel way more full. They're very nutrient-dense, which is great, right? We want all those micronutrients, the vitamins and minerals from the food, but they're really low in calories. So a lot of vegetables, as much as you can. I like to fill up on salad and greens first and then go like if I have a burrito, but I'll have a Caesar salad maybe on the side, and then a chicken burrito. I end up eating half of my burrito. If I eat the burrito first, I eat the entire thing.”
RELATED:4 Non-Negotiable Rules That Burn Fat Without Any Exercise
Drink Water Before Meals or Take a Fiber Supplement
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Another trick is a big glass of water before you eat your food “because literally it's filling you up,” she says. “And here's an old school trick actually from the South Beach Diet from a gazillion years ago, a fiber supplement. So you can take a fiber supplement before you eat with your water, and it will literally expand in your stomach, make you feel more full, and it will slow down how quickly you turn your food in, into glucose, which helps to stabilize blood sugar as well, right?”
Another One Is Sleep
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Another one is sleep. “You've got to prioritize your sleep seven to eight hours of sleep. When you don't sleep, your body is not producing enough human growth hormone. It's not producing enough of its leptin, which is the satiety hormone we just talked about. And conversely, it's releasing more ghrelin, which is a hormone that makes you feel more hungry, and more cortisol, which is a stress hormone that makes you store more fat and can increase appetite,” she explains.
Hydrate
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“So often we can mistake hydration for hunger because when we're dehydrated, we feel fatigued, right? We're tired, we're feeling run down, and we can turn to food, thinking we need more energy when really we need to be hydrated. So you want to drink enough water until your pee looks like lemonade,” she instructs. “If it looks like apple juice, keep drinking. That's how you know you're hydrated.”
RELATED:Mom Drops 93 Pounds After Breaking This Common Habit
Supplement If Needed
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And finally, consider supplementing. “Even though this is the lesser of all the evils we've discussed, having micronutrient deficiencies can be mistaken by your body for cravings or for hunger. The right amount of micronutrients helps your body make the necessary hormones. It helps your body do everything. And one of those things is making the hormones you need, supporting your body's ability to do that. So consider supplementation,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        5 Reasons Why You’re Still Hungry After a Meal
    

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By Leah GrothApr 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
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Are you constantly hungry – even after eating a big meal? You might be making a dietary mistake, claims one expert. Alissa Brecht MS, RDN, is a nutrition expert and influencer who preaches “intuitive nutrition without restriction” on her Instagram account. In a recent Instagram post, she addresses some potential causes of your post-meal hunger and what you can do about it. “Reasons you’re still hungry after a meal,” she writes in the caption. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.
You Didn’t Eat EnoughAlissa_Brecht_alissabrechtrd/Instagram
The first, and probably most obvious reason, is that you didn’t eat enough food. “You need to eat, to not be hungry. Don’t be afraid to listen to your body to tell you when you’re done,” says Alissa.
Your Meals Aren’t “Balanced”Shutterstock
The second reason is that you aren’t having “balanced” meals. “Meals don’t need to be perfect, but the key feeling good after a meal is having carbs, fat, and protein,” she notes.
RELATED: 10 Protein Tips to Help You Lose Weight, According to Nutritionist Danni Patton
Changes in Your Activity LevelShutterstock
“Changes in your activity level,” could also be the reason why you are eating the same as usual, but are unusually hungry. “Increasing how active you are - walking, exercise, etc. - can make you feel hungrier,” she points out.
You Are Waiting Too Long Between MealsShutterstock
“It’s been too long since you last ate,” is another reason Alissa gives. “It’s very normal and healthy to feel hungry multiple times during the day, your body needs to eat. If it’s been 3-5 hours since you last ate and you’re feeling hungry, that’s normal,” she says.
You Aren’t SatisfiedAlissa_Brecht_alissabrechtrd/Instagram
The last reason she gives is no satisfaction. “Satisfaction is what emotionally makes you feel full. If you didn’t really enjoy what you ate, then you will want to keep eating,” she points out.
Related: This Is Exactly How to Lose Body Fat This Year
Here Is What Body Network's Expert ThinksDiet Diva/Facebook
While Collingwood agrees that these are all reasons you could be hungry after a meal, she elaborates that you should always think about the type of hunger you are experiencing. “The word ‘hunger’ can mean a lot of things,” Collingwood points out. “Maybe you are not ‘hungry’ physiologically but you still want to eat more because it tasted really good and you want more or you are feeling emotional and think food will make you feel better,” she says. “Differentiating between physiological hunger and psychological hunger is one of the most important things to know how to fix it!”
💪🔥Body Booster: If you are hungry after eating, consider adding more protein to your meals. Most experts recommend at least 30 grams per meal to fill you up and keep you satiated.
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Nutrition & Diet
        He Lost 100 Pounds After Correcting These 5 “Normal” Behaviors Keeping Him “Fat”
    

        Coach Who Dropped 100 Pounds Reveals 10 Reasons Why You Aren’t Losing Weight
    

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By Leah SuzanneApr 20, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are your everyday habits preventing you from losing weight? According to one expert, he lost weight when he figured this out and corrected it. Weight loss coach Dusty Young, who shed 100 pounds on his own journey, has cracked the code with a revolutionary approach that is taking social media by storm. “These 5 normal behaviors are keeping you fat,” he says. “These are progress killers. Weight loss isn’t about being perfect—it’s about what you do most of the time. And these 5 sneaky habits? They’re more common (and costly) than you might think.”

            
                Always Grabbing the Closest Parking Spot
            
            
        
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A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
“Always grabbing the closest parking spot,” is the first mistake. “Seems minor, but these missed chances to move really add up. A few extra steps a day won’t burn 1000 calories, but done consistently? HUGE impact (an extra 500 steps per day = over 90 more miles walked per year)” he adds.

            
                Eating Something Because It’s “Healthy”
            
            
        
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Mistake two is eating it because it’s “healthy.” ”Smoothies, nuts, avocado toast—sure, they’re nutritious, but they’re also calorie-dense. ‘Healthy’ isn’t a loophole. Calories still count, even when the label says organic,” he says. 

            
                Taking Mindless Bites While Cooking
            
            
        
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Taking “mindless bites while cooking,” is another mistake. “A spoonful here, a chip there… and suddenly you’ve eaten 300 calories before the meal even starts. If you need a taste-test, portion it. Or sip water, chew gum, do anything other than graze like a raccoon in a trash can,” he says. 

            
                Drinking Your Calories
            
            
        
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“Drinking your calories” is another common mistake. “Lattes, juice, boozy brunch cocktails—delicious, but often a calorie bomb with zero staying power. Try zero-calorie swaps or at least downsize your go-to,” he writes. 

            
                Polishing Off Your Kid’s Plate
            
            
        
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The final mistake? “Polishing off your kid’s plate,” he says. “We get it—no one wants to waste food. But you’re not a garbage disposal. If it’s not part of your meal, pack it up or toss it. Your goals are greater than cold Dino-nuggets.”

            
                The Fix
            
            
        
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“The fix? You don’t need to flip your whole life upside down. But these normal, everyday habits? They sneak in, stack up, and quietly keep you stuck,” he says. “Fat-loss doesn’t care if the calories came from ‘healthy’ food, tiny bites, or your kid’s leftovers—it just adds them up.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        4 Simple Protein-Packed Meals You Can Make with Farmers Market Finds
    

        Copyright isaucier/Instagram
    
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Most of us struggle to include enough protein in our daily meals while keeping things fresh and exciting. Lucky for us, farmers markets offer incredible ingredients that can transform ordinary meals into nutritional powerhouses. We spoke with Delfin Jaranilla, Chef/Partner at Leland Eating & Drinking House, who shared his expertise on creating simple, protein-rich meals using local ingredients. Discover these chef-approved recipes and elevate your protein game with minimal effort.

            
                Why Farm-Fresh Makes a Difference
            
            
        
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The quality of your protein matters just as much as the quantity. "Buying from local farmers markets gives you the advantage of selecting produce and meats that are as fresh as possible," explains Chef Delfin. Unlike supermarket options, farmers market proteins haven't undergone extensive processing to extend shelf life. The meats you'll find are typically free-range, organic, and pasture-raised, making them more nutritious than their industrially farmed counterparts.

            
                Getting Your Protein Right
            
            
        ShutterstockMany home cooks struggle with portion control when it comes to protein. "The most challenging part of making successful protein-rich meals is simply having the right quantity," says Delfin. He recommends adjusting your protein intake based on your activity level and body weight. Athletes and highly active individuals should aim for higher protein consumption compared to those with more sedentary lifestyles.

            
                Roasted Rosemary Lemon Chicken Breast
            
            
        ​8. ChickenShutterstockThis simple yet flavorful dish packs about 50 grams of protein and requires minimal prep work. Delfin suggests marinating chicken breasts overnight in salt, pepper, dried oregano, fresh rosemary, lemon slices, and olive oil. Pan-sear the chicken for two minutes on one side, then finish in a 450°F oven for 15 minutes. Pair with whole roasted sweet potatoes (wrapped in foil and cooked in the same oven for 30 minutes) and chili crunch spinach for a complete meal that's as nutritious as it is delicious.

            
                Local Trout with Ginger and Garlic
            
            
        Shutterstock
Transform farmers market trout into a protein-rich meal containing approximately 40 grams of protein. Start by sautéing minced ginger and garlic in a combination of olive and sesame oils. Add about 100g of local trout ( Delfin recommends Hudson Valley Fisheries trout for New Yorkers), season with soy sauce or tamari and yuzu juice, and garnish with fresh sliced scallions and toasted sesame seeds. Serve over steamed rice for a satisfying meal that comes together in minutes.

            
                Hearty Pork and Beans
            
            
        ShutterstockThis comforting dish delivers an impressive 90 grams of protein. Delfin starts with soaked kidney beans cooked in water and crushed tomatoes, along with aromatics like garlic, onion, carrots, celery, fresh thyme, and bay leaves. After an hour of simmering, add cubed pork shoulder (about 200g) seasoned with salt, pepper, and smoked paprika. Once the beans are tender, incorporate fresh local kale or Swiss chard and finish with a splash of sherry vinegar for brightness. This dish is a staple at Leland, where they feature different variations based on seasonal availability.

            
                Protein-Packed Farro Salad
            
            
        ShutterstockDon't overlook grains as a protein source. Delfin creates a protein-rich farro salad (40-50g protein) by cooking farro in salted water until tender, then cooling it before adding other ingredients. The dressing consists of olive oil, red wine vinegar, and lemon juice, seasoned with salt and pepper. For added protein, incorporate a cup of toasted pine nuts, golden raisins for sweetness, minced shallots, grated garlic, fresh cherry tomatoes, and herbs like dill, basil, or parsley. Serve with boiled eggs to boost the protein content even further.

            
                Preserving Nutrients in Your Market Finds
            
            
        ShutterstockThe way you cook your farmers market treasures can significantly impact their nutritional value. "Steaming vegetables and soups are my two favorite ways to cook while consuming as many nutrients as possible," shares Delfin. Steaming preserves most nutrients without adding fat, while soups allow you to combine multiple vegetables and proteins in one pot, creating a nutrient-rich meal with minimal effort.

            
                Balancing Proteins with Seasonal Produce
            
            
        
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A post shared by Leland Eating & Drinking House | Restaurant & Bar (@lelandbrooklyn)
Creating well-rounded meals means pairing your proteins with seasonal vegetables. "Balancing your protein-rich meals with fresh, seasonal, local greens is a great way to balance out your meal," advises Delfin. He recommends leafy greens in spring and summer, hearty chicories in late summer through early winter. With some knowledge, you can find vitamin-rich greens year-round to complement your protein sources.

            
                Simple Cooking for Maximum Flavor
            
            
        
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A post shared by Leland Eating & Drinking House | Restaurant & Bar (@lelandbrooklyn)
When working with high-quality farmers market ingredients, less is more. "Keep it simple! You're already buying the best of the best," says Delfin. A little olive oil, garlic, salt, pepper, and lemon juice can enhance the natural flavors of farm-fresh proteins without overwhelming them. While recipes provide guidance, Chef Delfin emphasizes the importance of tasting as you go and adjusting seasonings to your preferences. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        3 Daily Exercises Every Person Over 50 Should Be Doing, According to a Trainer
    

        Shutterstock
    
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
Getting older doesn't mean giving up on mobility and strength. Will Harlow, an Over-Fifties Specialist Physiotherapist, clinic owner, and bestselling author, has identified three essential movements that can help adults over 50 maintain their health and mobility. "These three movements focus on areas of the body that commonly become weak and stiff as we age," Will explains in his post. "Just doing these movements a couple of times a day is often enough to reverse that process." These simple exercises can help you move with less pain, build strength, and improve your overall health - all it takes is a few minutes each day.

            
                Why These Movements Matter
            
            
        "I've chosen these three movements because they are all to do with areas of the body that become weak and stiff and tight in people over the age of 50," Will shares. These targeted exercises address the most common mobility issues that develop with age. Each movement can be adapted to different fitness levels, so whether you're just starting your fitness journey or you're already active, you can benefit from these exercises. "I understand that the over 50s category has a whole range of abilities," Will notes, which is why he breaks down each movement into beginner, intermediate, and more advanced versions.

            
                Safety First
            
            
        
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A post shared by Will Harlow - HT Physio (@htphysioofficial)
Before beginning any new exercise routine, it's important to consider your individual needs. "Make sure you get checked out by your healthcare professional to see if it's applicable to you," Will advises, "and definitely avoid any of the movements that cause pain." Your safety and comfort should always be your priority. Start slowly with the easier variations and progress only when you feel ready. Listen to your body and respect its limitations while gently expanding your capabilities.

            
                The Sit Back Squat
            
            
        ShutterstockThe sit back squat is perfect for improving mobility in your hips, knees, and ankles. "This is one of my favourite exercises," Will says, because it works multiple areas at once. To perform this exercise, find something stable to hold onto like a kitchen counter or sturdy chair. Place both hands on the support and lean slightly forward. Then sit back as if you're lowering into a chair, rounding your back as you go. "When I'm going back like this, I'm stretching my lower back... my buttock is getting stretched... I'm also stretching the quads and the calf muscles at the back," Will explains, highlighting how comprehensive this single movement is.

            
                Modified Sit Back Squats
            
            
        ShutterstockIf the full sit back squat is challenging, Will offers simpler alternatives. "If you can't do this movement, we're going to break it up into a few chunks," he suggests. You can start by simply holding onto something and leaning back to stretch your lower back. As you gain confidence, try bringing your body down toward your knees more to increase the stretch. "If your knees are sore, you can see I'm only slightly bending my knees but I'm getting all of the benefit in my hips and in my back," Will points out. For those with back issues, keeping the back straight while doing an upright squat is another excellent option.

            
                Practice Tips for Squats
            
            
        Shutterstock
Consistency is key with these exercises. "What I like to tell people to do is play around in these movements probably for two or three minutes a day," Will recommends. Experiment with different variations and holding positions that feel beneficial for your body. "Really rounding your back, bringing your bottom as close to the floor as you can is a lovely way to get a stretch all over the body," he notes. This flexibility in approach allows you to personalize the exercise to your needs while still gaining the mobility benefits.

            
                The Overhead Reach
            
            
        Shutterstock
The overhead reach targets shoulder mobility and the mid-back (thoracic spine). "Doing this a couple of times a day is key for these specific areas of the body," Will notes. Stand facing a wall with one hand placed against it and good posture. Slowly walk your fingers up the wall as high as comfortable. "For many people this exercise alone is going to be enough and it will improve your shoulder mobility," Will explains. If you feel stiffness, hold that position briefly, then gently lean into the wall before bringing your hand back down.

            
                Advanced Overhead Technique
            
            
        ​ Mistake 1: Starting with Wall Push-upsShutterstockFor those who can easily reach overhead, Will offers a progression. "If you're a bit more advanced and you can quite easily get your hand up here, what we're going to do next is walk closer to the wall until your nose is touching the wall," he instructs. From this position, maintain good posture and lift your arm off the wall without moving your nose away. "This is a great exercise to build strength and stability in the shoulder in that last movement. You'll also work on your thoracic spine control as well," Will explains. He emphasizes keeping your neck relaxed by maintaining gentle contact between your nose and the wall.

            
                Perfecting Your Overhead Form
            
            
        
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Proper form makes this exercise more effective. "The key here is to keep your neck relaxed and we do that by keeping the nose resting gently on the wall," Will advises. He also suggests engaging your core for stability: "Squeeze your glutes and then lift away." This creates a more integrated movement pattern that enhances the benefits. "Spend a couple of minutes on each side and that will really really improve your shoulder mechanics and stiffness in the upper limb and give you healthier shoulders as a result," Will promises.

            
                Hip Rotation Benefits
            
            
        
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A post shared by Will Harlow - HT Physio (@htphysioofficial)
The final movement addresses a crucial area for maintaining mobility as we age. "As we get older the hips become stiffer, the ligaments tighten around the hips and if we lose cartilage in the process of arthritis, we can lose the ability to rotate the hips," Will explains. This stiffness can be the first sign of developing hip problems. "If we want to avoid unhealthy hips as we get older, this is a key exercise to do daily," he emphasizes. Regular hip rotation exercises can help maintain the joint's health and function.

            
                Hip Rotation Technique
            
            
        
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A post shared by Will Harlow - HT Physio (@htphysioofficial)
Will describes this exercise as "very very simple" yet effective. Lie on your back with one leg straight and the other bent. Bring the bent leg up to a 90-degree angle with your body, then rotate the leg inward, bringing the shin across your body. Return to neutral, then rotate outward. "The leg is not moving, it's just turning and the thing that's doing the rotating is actually in my hip," Will clarifies. The hip joint serves as the pivot point, with the movement occurring from that joint rather than the knee.

            
                What to Expect from Hip Rotations
            
            
        
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A post shared by Will Harlow - HT Physio (@htphysioofficial)
When practicing hip rotation, you might discover imbalances. "You might find or be surprised to find that one of them on one side is very very stiff and the other one moves quite well," Will observes. This asymmetry is common and represents "the early sign that stiffness is setting in." Don't be discouraged by initial limitations. "If you start to work on it like this, just going from one to the other as long as it's pain-free to do so, it will improve over time," he reassures. The exercise may initially feel fatiguing because you're isolating muscles that aren't used to being worked in this way.

            
                The Power of Consistency
            
            
        
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A post shared by Will Harlow - HT Physio (@htphysioofficial)
The key to success with these movements is regular practice. "It doesn't take that much practice to start to see improvements, but the benefits on your mobility and your walking and your strength are definitely worth it," Will encourages. Even a few minutes dedicated to these exercises each day can lead to significant improvements over time. "If they do them over time, what it does is improve their mobility, help them move with less pain and better strength, and leads to better overall health," he shares based on his experience with clients. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.
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