Reach into this bag of tricks to help curb your appetite or delay the on set of hunger. Best part is these tips will not make you miserable.
I know this must sound crazy but eating more fat is a smart weight-loss strategy – as long as it is the right kind of fat. Researchers have discovered that oleic acid , one of the good fats, can help trigger the small intestine to produce a compound that finds its way to nerve endings and transmits a hunger-curbing message to the brain. This compound is called oleoylethanolamide. Great sources include avocado, nuts and extra virgin olive oil. A great bonus is that fat also delays the stomach from emptying, which keeps you fuller longer.
Researchers have found that in addition to burning calories and jump starting the metabolism, exercising can restore the sensitivity of neurons that are involved in feelings of satisfaction. This in turn naturally curbs food consumption.
Cutting your food into small pieces boost satiety more than eating one large piece of food with the same number of calories. Try tricking yourself or choosing loose foods that naturally provide smaller pieces per serving. This would include grapes, berries, tomatoes, nuts, seeds and popcorn.
4. Reach for Rye
Whole rye foods may cause you to eat less than whole wheat food items. Rye triggers a lower insulin response, increases post-meal fullness and results in naturally eating less at the meal that follows. One of the easiest ways to incorporate rye into your diet is nibbling on rye crackers. But it is also being incorporated into other foods, like rye flakes as an oatmeal alternative and rye pasta.
5. Start Your Day Off Right
The origin of the word breakfast, breaking the fast, is a rule to live by. In addition to boosting your metabolism, a morning meal has a ripple effect on your intake. Individuals that do not consume breakfast eat 40% more sweets, 55% more soda, 45% less vegetables and 30% less fruit that those that eat breakfast. In addition, individuals that skip breakfast are 4.5 times more likely to be overweight. For the best breakfast balance, aim for a combination of fruit, lean protein, whole grain and healthy fat.
Try incorporating fragrant seasonings into each meal, such as fresh mint, ginger, rosemary, cinnamon and basil. In addition to adding flavor, these aromatic seasonings are antioxidants and also help you eat less.
7. Rely on Your Memory
Scientist from the University of Birmingham did some research on how remembering what you ate for lunch influences the amount of salty or sweet snacks they consumed later in the day. The individuals who were asked to recall what they had for lunch, vs the individuals who were not asked to recall anything, ate less of the snacks they were allowed to consume in unlimited amounts.
8. Slow Down
If you tend to be a fast eater or eat on the go, SLOW DOWN. Eating too quickly decreases the release of hormones that create feelings of fullness. This can trigger mindless overeating. Slow eaters take in about 4 times fewer calories per minute, and experience a higher lever of satisfaction despite eating less food. An easy way to start the habit of eating slowly is to put your utensil or food down between each bite. Take a deep breath and stop eating when you feel you have had enough. This is even if you have not cleared your plate.
Music and soft lighting are not just to create the ambiance of romance, it can also help rein in eating. With this type of mood set, restaurant diners rated their meals as more enjoyable and consumed 18% less. This is enough to result in losing between 10 and 20 pounds over a year’s time.
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