Weight Loss Guides
Weight Loss Guides
The Hunger Game: Curbing an Insatiable Appetite
Dieting – What makes it so difficult? Perhaps the number one reason we have difficulty trying to lose weight, is that we are playing the real-life Hunger Games when counting calories. Do you have the willpower it takes to avoid those old favorite foods? If you do, you deserve applause. A commitment to a low-fat lifestyle without relapsing (even intermittently!) isn’t easy for most. Keep reading for some tips that should help curb the appetite problem so that you can stay in the game.
Protein- High protein foods, such as cottage cheese, nuts (including peanut butter), eggs, beans or legumes can be taken in smaller amounts and can help you feel full. A salad with added protein,( egg or meat) is a great way to satiate without overdoing it on calories.
Eat Frequently- What? Isn’t the way to lose weight to eat less, not more? Actually, eating small amounts throughout the day will keep you satiated without generating the type of voracious appetite that leads to binging. When we avoid food, we are just putting off the inevitable: our willpower weakens the hungrier we are. Contrary to popular belief, fruits and vegetables are filling snacks, and they can be eaten over a matter of hours to keep the stomach satisfied.
Stay Hydrated – Staying hydrated, drinking your recommended 8 oz. of water throughout the day can help to prevent hunger pangs; as many people actually confuse hunger with thirst.
Spice up – “Control hunger pangs by sending “full” messages to the brain with spicy aromas like ginger, turmeric, curry, chili powder and cayenne,” advises Dr. Alan Hirsch of the Chicago Smell and Taste Treatment and Research Foundation. These plant extracts can help to increase metabolism as well.
Decrease Sugar – Corn syrup, high-fructose corn syrup, honey, maltose, brown sugar, corn sweeteners and dextrose – are some of sugar’s many disguises. Ensure these sugars are mixed with a meal to help keep hunger at bay. Richards J. Johnson, M.D., of the University of Florida, demonstrated that high-fructose corn syrup actually disrupts communication between the digestive tract and the brain’s fullness center; making it more difficult to control hunger.
Exercise – Exercise not only has a positive affect on the metabolism, it also works to curb appetite. After the hard work of exercise, you will likely be in a lighter mood, as well as more likely to think twice about that hefty burger or lasagna dish.
Add Fat – Not to send a mixed message – but indeed, avoiding fats altogether can result in an insatiable, ravenous appetite. Natural fat is the best, as found in avocado, for example. Nuts and yogurts are foods that contain fat as well. Adding just a little throughout the day can curb appetite, and gives you the fat your body does need without overdoing it.
Keep a Diet Diary - Never underestimate the power of your brain. When you feel good about what you’re doing; you’re brain is more likely to follow suit. Although it is not likely to work on its own, staying committed to a dieting or exercise regimen, and seeing positive results can actually result in reducing your appetite. Using a pad and paper, or a dieting app – you can keep track of your daily eating, exercise, weight changes, and general feelings. You might be surprised that the appetite problem eludes you after a few weeks.
By: Kelli Hastings, B.A.
Health and Safety Specialist