5 Steps To Stay Full Longer!

Hey Davey,

I’m 90 pounds overweight and can’t seem to stay full for more than an hour. I want to lose weight, but I don’t want to feel like I’m starving. For example, the other night I had a massive dinner at a Chinese restaurant. An hour later, I was hungry again. So I ordered a second dinner from KFC. I can’t believe how much food I’m eating.

Any advice for staying full longer?


tumblr_my7w12DSyA1rman8co1_1280Hey Chris,

When it comes to feeling full longer, not all foods are created equal – and there are a few handy tricks that can help curb hunger.

Here are five steps to follow.

  1. Step 1: Ask yourself if you’re you really hungry? Know the difference between hunger and appetite. Hunger is the body’s need for food whereas appetite is the psychological desire for food. With this in mind, rate your hunger on a scale of 1 to 10 – with 1 being insatiably hungry and 10 being in pain from overeating. Using this hunger scale, you’ll slowly learn to both identify true hunger and do a better job of differentiating psychological desires for food.
  2. Step 2: Drink water. Believe it or not, water is actually filling. It creates more volume in your stomach, which can make a significant difference. Best of all, water has no calories. Various studies (including this one) have demonstrated the power of water in weight loss.
  3. Step 3: Add fiber and lean protein to your diet. Fiber takes a long time to digest and numerous studies have illustrated the satiating effect of lean protein foods. For this reason, high fiber and lean protein foods cause you to feel more satisfied. As a result, you’ll consume fewer calories throughout the day.
  4. Step 4: Opt for high volume foods. High volume foods are foods that contain lots of air or water. As such, they’re much less calorie dense. Think vegetables and salads. Because these foods add bulk to your diet without adding a large amount of calories, they’re worth loading up on. By eating a large volume of food, your stomach will feel full.
  5. Step 5: Eat nuts and peanut butter. Nuts are high in both protein and fiber, and are a great healthy snack that will fill you up. Peanut butter is also a good treat. Researchers at Purdue University found that people feel fuller and eat less after snacking on peanut butter than other foods.

I hope you’re able to put these steps to work for you.


P.S. To transform your life through the foods you eat, I recommend downloading Davey Wavey’s Insanely Easy Guide to Eating Smarter. I’ll show you how to eat in a way that supports your health and fitness goals.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Melinda Thibdoeau says:

    Hey Davey,
    I am a woman in my early 30th and trying to keep lose weight. I do good for a while then I just get off track. I know in your 30’s it’s hard to lose belly fat and I am about 100th over weight. I need help. Can you help me at all?

  2. Hey Davey,
    I am a woman In my early 30’s and 100 lbs over weight. I am embarrassed by this and try to lose weight but I get off track. I know it’s harder for woman in their 30’s to lose belly fat. Is there any way you can help me?

  3. Peanut butter is actually how I lost 40lbs. If i would crave food at night I would go into the kitchen and eat a spoonful with a glass of water and I was good. Definitely need to get back on track. Have gained 15 of it back.

  4. Watch your SUGAR! (note: I’m no specialist so take all of this with a grain of salt and please ask your doctor) That is something Davey didn’t address and I think has a massive importance. You mentioned a “huge dinner at a chinese restaurant”, and as Davey said, not all foods are created equal. How much of that was starchy/carbohydrate rich foods? For example, if you have a huge plate of pasta, you’ll notice that, no matter how much you eat, you’ll be craving food not long after, that is because your body sensed all those carbs and released a lot of insulin as a response, thus processing it all at once and leaving you with low sugar in your blood stream (crazy, right?). So, in conclusion watch what you eat (try foods that will not peak your sugar levels, but will release sugar slow and steady) and listen to your body. Try to have smaller portions if you have to be eating constantly and try as Davey said to have healthier foods on your plate. That being said, I wish you the best on your health goals 😉