3 Hacks to Stick To Your Diet Goals

I’m in a cut right now. If you don’t know what that means, basically I’m prioritizing exercise and nutrition, leading to a mild calorie deficit, to trim a bit of fat. But I’ll tell you right now - I’m not one to suffer. I’ll push it in the gym and I’ll avoid some trigger foods for a time, but I’m not going to be walking around starving all day. It’s just not in my genes (and I’m so ok with that, tbh).

Do I want to reach my fat loss goal? Yes. Do I want to do it without raging out at my family? Also yes. Feeling full is the key, so that I feel nourished (and I am, actually).

These are the satiety hacks that work for me:

1. I eat enough protein

If you’ve ever worked with me, this will not surprise you. There are so many reasons why protein is my favorite macronutrient. In this case, protein is a great stimulator of GLP-1. You may have heard of Glucagon-Like Peptide-1 (GLP-1), which is the star of the popular drugs Ozempic and Wegovy. But did you know that your body actually makes its own GLP-1 in the gut after eating certain foods, especially proteins?

I get protein mainly through lean meats and fish, eggs and beans. If you tolerate dairy well, Greek yogurt and low-fat cottage cheese are other great options. 

How much protein? This really depends on your body composition and your goals. I typically start most women at 100 grams daily, and go up from there as needed. 

2. I’m eating way more fiber

Fiber slows down digestion, so your stomach doesn’t empty quite as quickly, and it also stimulates GLP-1. I don’t usually recommend a fiber supplement, because you can get plenty from fresh vegetables and fruit. Bonus: the flavonoids in foods like berries feed the healthy bacteria in your gut, which may also stimulate satiety and help produce energy in the form of short-chain fatty acids. 

I’m eating vegetables with every meal and snack - more than usual. I like adding a handful of arugula to most meals, plenty of cooked veggies, and snacks that feature raw veggies. I don’t measure these out - I eat as many vegetables as I want to feel full. 

(Side bar - I served a plate of raw cherry tomatoes, jicama, and snap peas with dinner last night, for myself and my husband, and my picky toddler actually gobbled a lot of the veggies. I didn’t prod her - she just observed her mom and dad and decided she wanted to try them too. Makes a mama’s heart sing!)

3. I’m serious about hydration

Dehydrated bodies are tired bodies, leading to cravings for quick-fix foods. I do what I advise my patients to do: drink ½ your body weight in ounces of water, every day. For example, a 140 lb woman would drink 70 ounces.

If you’re dragging at 3pm and thinking about grabbing a latte or a treat, think about when you last drank a glass of water. If it’s been more than an hour, try that first. 

Try these and see if they work for you! 

For more ideas, check out my free download, “10 Habits That Are Sabotaging Your Diet”!