Feeling full after you eat (satiety) is not just about willpower or portion control, it is driven by your biology. The feeling of fullness is shaped by how your body processes certain nutrients and the order you eat them in. Hunger hormones like ghrelin, GLP-1, and PYY constantly send signals to your brain, influencing when and how much you eat. The good news is that there is a strategy behind eating that can work with those signals instead of fighting against them.

Here are the top three levers for appetite control:

• Protein. Protein has a powerful effect on hormones that control your appetite. It increases the release of GLP-1, PYY and other hunger hormones that slow digestion and signal for fullness. Protein also reduces our hunger hormone (ghrelin). Research shows having at least 25-30g of protein per meal has a strong impact on satiety levels.

• Fiber. Foods high in fiber fill you up! They add bulk, slow digestion and keep your blood sugar levels steady. The kind of fiber you eat makes a difference. Soluble, solid fibrous foods like oats, beans, fruits and veggies do a better job at keeping you satisfied than liquids or purees like smoothies. Aim for 8-10 grams of fiber per meal to feel an impact on your intake.

• Meal Sequencing. The order in which you eat your food can influence your fullness as well. Research shows that eating protein and fiber before carbohydrates help boost your GLP-1 hormones which would signal more fullness. Try arranging your plate in this order: start with your vegetables, move on to your protein and healthy fats, and finish your meal with your carbohydrates.

Feeling full is not about eating less, it is about eating smarter. When your meals work with your biology, your body naturally finds its balance.

If you’re transitioning off a GLP-1 and wondering how to maintain your progress, join the OSU Health Plan Health Coaching Team for the 12-Week Program: Your Weight Management Roadmap After GLP-1s. The program is divided into three 4-week series. Participants may register for one, two, or all three series, depending on their goals and needs. Register for Foundations for Change After GLP-1s (series 1 of 3) starting January 15. You will learn how to fuel, move, and recharge your body while building routines that make healthy living feel natural again. For more information or to register for all three series, visit linktohealth.osu.edu and search by Class Type Group Health Coaching.