Feel fuller for longer with 5 simple tips

As we age, physiological changes can trigger ravenous feelings. The problem: Hunger pangs can cause us to overdo it on foods high in fat or refined carbs, leading to weight gain. Here’s how to stay satiated longer.

- KELSEY KLOSS

Pair protein + fiber

A dip in estrogen during menopause can throw our hunger hormones off balance. “Lower estrogen is linked to increased ghrelin, the hunger hormone, and decreased leptin, the fullness hormone,” says Raj Dasgupta, M.D. This makes you feel hungrier even if you're eating the same amount.

The fix: Eat foods high in protein and fiber. “Lean proteins like eggs, chicken and tofu paired with high-fiber foods like vegetables, nuts and whole grains help balance these hormonal shifts,” Dr. Dasgupta says. “Strength training and regular exercise also improve leptin sensitivity, helping your body recognize when it’s full.”

Eat complex carbs