10 Appetite Cutoff Switches
1. Drown Your Appetite
"Drinking generous amounts of water is overwhelmingly the number one way to reduce appetite", says Prevention advisor George Blackburn, M.D., Ph.D., associate professor at Harvard Medical School The reason is that a lot of water takes up room in the stomach. The stomach feels full, reducing the desire to eat.
2. Graze Sensibly
Grazing means nibbling small amounts of food frequently, instead of eating just one to three large meals a day. Scientists who endorse grazing say it can keep your appetite down all day long and prevent bingeing. Grazing quashes the appetite because it keeps insulin levels steadier and lower than eating a few large meals. Smaller and more frequent meals keep insulin and blood sugar levels more stable, so the brain doesn't signal an urgent need for more food.
3. Soup It Up
A lot of research over the years suggest that soup has the ability to turn off the appetite with far fewer calories than many other foods. In a study at Johns Hopkins University Medical School, scientists have found that compared to other foods, soup effectively dimmed the desire to eat. The key to why soup is so satiating may be the large volume of space soup takes up in the stomach.
4. Eat More Complex Carbohydrates
Think about the grain foods you typically eat, such as cereals, muffins, breads, rolls, crackers, bagels, tortillas, pitas, pasta, and rice. If any of these foods are mostly white in color or contain enriched white flour, try to substitute them with whole grain foods, such as whole wheat bread, pasta and brown rice.
5. Say Yes! Si! To Spicy Food
Have you ever binged on a huge plate of spicy food like Mexican, from Bahia State in Brasil, Thai, Szechuan or Indian? It is nearly impossible. Those foods seem to quite the appetite better than blander fare. One reason shall be that the flavor of spicy foods is so intense that a person will not need as much food. When people eat a lot of spicy food, they usually sweat, which is a sure sign of increased metabolic rate. So, the faster the metabolic rate, the more heat produced by the body. Remember, whatever warms you up, in turn slims you down.
6. Feast On Fiber
Remember always that satisfaction begins in the mouth, and fibrous foods provide robust mouthfuls that must be chewed thoroughly. It is a natural way to slow down eating, and eating slower means eating less, so the extra time lets the body know it has received fuel and doesn't need much more. You may search online about numerous types of excellent foods rich in fiber, including fruits, apples, carrots, whole grain cereal, nuts, lettuce, tomatoes, oranges, tangerines and much more.
7. Eat Simply
Serving a wide variety of foods in one meal can cause you to eat even more. So, simplify and chose only one entree or or type of food. Do not eat several different types of food for instance if you go to a banquet or dinner party, because this will cause you to overeat.
8. Win Battle Over Your Appetite
If you have tried a lot of water, high-carbohydrates, a high-fiber snack, but they didn't do the trick, take a walk, ride an exercise bike, or do some other activity, but do not eat more. Stay away from the kitchen and from that wonderful counter with delicious munchies ok.
9. Ask Yourself "Why"
Before you eat, ask yourself why you want to eat. It may help you realize that it has nothing to do with hunger. Emotions are a major reason people eat. 80% of my patients have psychological reasons for overeating. Stress may also be a trigger, which may cause overeating as well. Stress makes you eat faster than anything else, in addition to sometimes eat even larger amounts of foods. Emotions and stress management from counseling, yoga, exercises may help you feel better and eat less.
10. Know Your Own Triggers
The sound of sizzling sausage. the smell of popcorn. The smell, sight, and even the texture of foods may be the most powerful triggers we have to eat, so control them and you will prevent the binges and the overeating. So eliminate the temptation by banishing fattening foods from the house, because our eating depends so much on external cues that just seeing foods makes us want to eat. So avoid them entirely and do not buy what you do not to have in the house or in your pantries.
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