How to Have Control Your Appetite to Lose Weight

Lose weight without control appetite

The thing about dieting is that you should always be sure you’re consuming healthy foods. That’s it. There are not really special tips and tricks unless you’re regimented to specific foods for other health reasons.

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Lots of recommendations boast that you should be aware of your appetite when dieting and exercising. This is important because you need to be watching calories, carbohydrates and sugars that you’re putting into your system in order that what you exert is productive with results. However, you don’t have to control your appetite to lose weight – Eat Foods that make you feel full – According to health.com, when you’re trying to lose weight, cutting back on the amount you eat is a given – but feeling hungry all the time is one of the major reasons why most diets fail within a week.

Apples 

Debra Wein, president of Wellness Workdays, a leading provider of worksite wellness programs says to eat an apple approximately a half an hour before a meal. The fiber and water from the apple will fill you up so you’ll eat less.

Avocados

According to a study published in Nutrition Journal, eating half of an avocado with your lunch may help you feel full for the rest of the afternoon. One study showed that women who did this felt 22% more satisfied and had a 24% lower desire to snack three hours later than on says they ate a calorically equivalent lunch without the avocado.

Beans, Chickpeas, Lentils

These are known as dietary pulses. They are protein rich super foods that also carry fiber, antioxidants, B vitamins and iron. It is noted that eating more of them may also help you control your appetite. One study published in the journal Obesity found that people were 31% more satisfied after a meal when it included pulses such as these.

Accordingly, in a Penn State study, people who ate a bowl of low calorie, broth based soup before their lunch entrees reduced their total calorie intake at the meal by 20%.

Pickles

such fermented foods, also including sauerkraut, kimchi have short chain fatty acids (SCFAs) and recent research in the Annals of the New York Academy of Sciences found that they help strengthen the bond between the gut and the brain. SCFAs are said to stimulate production of hormones that cross the blood brain barrier and improve appetite signaling. Fermented foods also have probiotics, the healthy bacteria that help digestion. It is further noted that some experts believe probiotics may reduce appetite and aid weight loss, though research is inconclusive.

Chili Powder

Capsaicin, the compound in chili, is what gives the spicy kick and kicks in your metabolism too. Research from Maastricht University in the Netherlands showed that adding heat to your meal may also control your appetite. The study was published in the journal Appetite and found that adding just ¼ teaspoon of chili pepper to each meal increased satiety and fullness. It is important to mention that some participants in the study were only allowed to consume 75% of their daily recommended daily calorie intake, but didn’t feel any more desire to continue eating after dinner than those that were given 100% of their daily calories.

Dark Chocolate 

You may have heard about this in the past. Research suggests that dark chocolate can help reduce blood pressure and protect the heart and brain. It’s said to be more filling than milk chocolate and may help curb cravings for both sweet and salty foods, according to a study in the journal Nutrition and Diabetes.. Participants of the study consumed 17% fewer calories at a meal following a dose of dark chocolate.

Eggs 

It is stated that starting your day with eggs will leave you satisfied until lunch. The power is in the protein. Research from the University of Missouri at Columbia suggests that eating a 300 calorie breakfast made up of 30-49 grams of protein (think eggs!) reduces hunger pangs and increases fullness during the time between breakfast and lunch. This research also revealed that high protein breakfast eaters consume fewer calories throughout the day.

Nuts 

Nuts are just another filling food that may help you eat less. Accordingly, a British Journal of Nutrition study stated that obese women who paired either 1.5 ounces of peanuts or 3 tablespoons of peanut butter with Cream of Wheat cereal and orange juice felt fuller for up to 12 hours after finishing breakfast than those that didn’t eat the peanut products. “Nuts are essentially designed by nature to control appetite because they’re rich in healthy unsaturated fat, along with bonus protein and fiber,” says Cynthia Sass, MPH, RD, and Health Magazine contributing nutrition editor. Together the three nutrients slow digestion and regulate blood sugar when combined with carbs like fruit, oatmeal or brown rice.

Oatmeal 

A study in the Journal of The american College of Nutrition suggests that oatmeal will keep you feeling fuller longer. In the study, participants were served 250 calories of cereal or oatmeal with 113 calories of milk. The oatmeal eaters were satiated longer, and they also experienced a greater reduction in hunger and a decreased desire to eat compared to ready to eat cereal eaters. Take into account that oatmeal is higher in fiber and protein and also has higher amounts of beta glucan – the sugars that give oatmeal its heart healthy properties, hydration and molecular weight compared to ready to eat cereals.

Water! 

This should be a given. You should always drink more water than you think you need. Staying hydrated is important. It is stated that being too low on water can trick you into believing you’re hungry. The reason being, the symptoms of hunger are similar to those of being dehydrated: low energy, reduced cognitive function, and poor mood.

Whey Protein 

According to Health.com – dairy whey – one of the two proteins that make up milk products – may be the most filling type of protein. According to a study published in the journal Appetite, people who drank whey protein, ate 18% less two hours later than those who had consumed a carbohydrate drink. Use whey protein powder to give smoothies a protein punch.

Otherwise, there are few more tips to controlling your appetite, without really controlling anything.

• Slow down your meals.
• Eat before you get hungry
• No liquid calories
• Don’t skip meals
• Make sure you’re getting enough sleep
• Think before you snack
• Think about something else
• Take it One Day at a time

Avoid your triggers 

“You crave what you eat, so if you switch what you’re eating, you can weaken your old cravings and strengthen new ones,” says Marcia Pelchat, PhD of the Monell Center.

Destroy temptation 

Accordingly, if you’ve succumbed to a craving and bought a box of cookies or some other trigger food and start to feel bad while eating it, destroy it. “Don’t just throw it away, run water over it, ruin it. You’ll feel a sense of accomplishment that you’ve licked your binge,” says Caroline Apovian, MD, director, Nutrition and Weight Management Center at Boston Medical Center.

Drink Coffee 

One doctor suggests (to Readers Digest) that sipping a skim latte instead of reaching for a candy bar may help curb cravings. The caffeine it contains won’t necessarily satisfy your cravings, but it can save your the calories by quenching your appetite.

Take a Power Nap 

It is stated that cravings sneak up when we’re tired. Focus on the fatigue: shut the door, close your eyes, re-energize.

Brush your teeth 

“When you have a fresh, clean mouth, you don’t want to mess it up,” says Molle Gee, RD, of Baylor College of Medicine in Houston.

Distract Yourself 

“Cravings typically last ten minutes,” says John Foreyt, PhD, of Baylor College of Medicine. Recognize that and divert your mind – call someone, listen to music, run an errand, meditate or exercise.

Finally, stick with it

If you’re dieting for weight loss, follow these guidelines for a healthy way around your appetite.

Always discuss dietary changes with your doctor and be sure that you’re regimented for foods that are good for you and your specific health situation.