Last updated on January 31st, 2019
If you want to lose weight, you need to control your appetite or it will control you. Here are a few simple food choice tips and strategies that can help:
- Start Your Day with Some Eggs – Poached, scrambled, or boiled; it doesn’t matter. Eating eggs for breakfast can reduce hunger and energy intake for the rest of the day.
- Oatmeal Reduces Your Appetite in a Heart-Friendly Way – If eggs aren’t your thing, or you have concerns about your cholesterol level, oatmeal could be more up your street. It’s high in fiber, lowers cholesterol, increases satiety, and helps keep your stomach feeling fuller for longer.
- Snack on an Apple – Apples contain a fiber called pectin. It absorbs moisture in the stomach and expands. This has a filling effect. Pectin also slows gastric emptying, causing the food to move through the digestive organs more slowly, allowing the appetite to remain satiated for longer.
- Get a Blue Plate – Blue is a hunger suppressing colour, so eating from a blue plate at mealtimes can be a good way to control portion sizes.
- Go Large with Your Fork – Research shows eating from a bigger fork can have an appetite reducing effect.
- Try Adding a Little Cinnamon – Cinnamon has been shown to lower insulin resistance, so sprinkling some cinnamon on your food, or drinking cinnamon tea, may help prevent the post-eating blood sugar fluctuations that can trigger a desire for high-calorie food.
- Opt for Avocado – The data provided by one study shows eating half an avocado can suppress hunger urges for up to five hours.
- Ditch White Bread and Go Wholemeal – Research conducted at the University of Granada shows eating cereal-based bread is a good way to keep the stomach feeling full and lower calorie intake.
- Boil Some Potatoes – Some foods fill the stomach better than others and, according to the satiety index, boiled potatoes do it best of all.
- Halibut Can Help – Halibut is the most filling fish in the world. In fact, eating a portion of steamed halibut can be almost as good as eating a portion of boiled potatoes.
- Try Some Red Pepper – Studies conducted in Canada show eating a red pepper appetizer can be a good for suppressing the appetite and lowering calorie intake.
- Lean Meat Can Work Like a Treat – Lean meats like chicken, pork, and steak are high in protein and low in fat. People who eat a lot of high protein food eat less in general because a high protein diet causes the body to release an appetite suppressing protein called peptide YY.
- Consider Having Some Mint – Sniff it, eat it, brew it as a tea; mint can take your hunger cravings away.
- Take a Few Deep Breaths – When energy levels drop, the desire for high calorie food increases. Huna Breathing is a breathing method that invigorates the body and could help keep hunger cravings at bay.
- Wake Up and Smell the Coffee! – Coffee isn’t just good for providing energy and clearing the mind. It suppresses the appetite too, but keep it black. Adding sugar, milk, or cream will only add extra calories.
- Have a Cup of Green Tea – Green tea contains less caffeine than coffee, but it encourages the release of an intestinal hormone that signals the brain and tells it the stomach is full. The green tea benefits for women are immeasurable.
- Broccoli is Good – Broccoli contains a respectable amount of chromium. This important mineral serves many purposes in the body and is often added to diet pills because it regulates insulin and prevents sugar spikes that can cause a desire for sweet food.
- Gravitate Towards Grapes – Grapes provide chromium too. They are also a source of resveratrol and there is evidence to suggest this compound can control the appetite as well.
- Drink More Water – Drinking a couple of large glasses of water before meals can be a good way to fill up the stomach and reduce the desire for food.
20. Visualize – Research conducted at Carnegie Mellon University suggests people who visualize eating their favourite food are less likely to overindulge on it when the opportunity is presented.
- Defy Your Hunger Cravings with Dark Chocolate – Not all chocolate is created equal and, when it comes to suppressing hunger cravings, dark chocolate works best and has been shown to reduce huger by up to 50%.
- Get Enough Sleep – Have you heard of ghrelin? It’s a hunger hormone. When ghrelin levels increase, so does the desire for food and trying to survive on too little sleep is a very good way to send ghrelin levels through the roof.
- Lick Your Hunger with Licorice – Research suggests eating small amounts of black licorice can suppress the appetite, but the scientists are unsure if licorice’s hunger reducing ability stems from its strong smell or an ability to make the stomach feel full.
- More Cardio, Less Hunger – According to the results of a study published in the American Journal of Physiology, pursuing 60 minutes of high-intensity cardiovascular activity can take away feelings of hunger and make them stay away for up to two hours.
- Chew Some Sugar-Free Gum – Although researchers have not yet ascertained all the processes involved, chewing gum appears to have an appetite reducing effect. It has been speculated this may be because the action of chewing stimulates the nerves and muscles in the jaw and triggers a signal to the area of the brain responsible for governing satiety.
- Take it Slow at Mealtimes – People who eat to fast don’t allow their body time to adjust to the presence of food and send the necessary signals to the brain. Slow eaters are more likely to stop eating and lose weight.
- Make Time for Tofu – Tofu provides an isoflavone called genistein that appears to exert an appetite suppressing effect.
- Get an Appetite for Almonds – It may sound nuts, but eating a few almonds can help you become slim and one of the ways they achieve this is by reducing the appetite.
- Eat Less, More Frequently – Eating a small meal every two to three hours provides a steady supply of energy that can reduce hunger cravings without causing severe fluctuations in blood sugar levels.
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