Simple steps to crush
hunger and lose weight
Enjoy the spice of life.
Top your omlet with hot
sauce and splash sriracha on your stir – fry: though no frills foods might seem
more saintly, flavour ful options-especially the spicy variety- are actually
more gratifyingthan balnd ones,says Lawremce cheskin,M.D., director of the
weight management center at johns Hopkins Bloomberg schoo of public Health. The
concentrated burst of flavour may send a faster, more powerful satiety message
to the brain,”
Have an Apple a Day.
Star your meal with an
apple and research shows, you’re apt to eat less overall. The fruit’s filling
fiber content (a medium one contains four to five grams, or roughly a fifth
of a woman’s daily needs) may be partially to thank. Go with the actual
solid fruit: In a study published in the journal appetite, people who sank
their teeth into an apple 15 mintues
before a pasta meal cosumed 15 percent calories than those who had applesauce
or apple’s or apple jucie instead. ”we think the apple’s volume, as well as the
act of chewing, may result in a fuller stomach and a longer digestion time,”explains
study co-author Julie Flood Obbagy. Ph.D,.,R.D
Learn What Full.
You might actually be
full but not realize it. Most Americans don’t even know what satiety feels
like, so they keep eating says Chekin. Practiceaming
for “three quarters full, says New York City dietitian Lauren Slayton ,R.D. And
remember, the notion that your brain needs time to register fullness is true,
says Cheskin:” Take 20 mintues to eat every meal and it’ll get easier to know
when you should stop.”
Quick Faking it.
“if a client says she’s
always hungry, the first thing I tell her is to cut out artificial sweetners, ”says
Slayton. Research show that faux sugar’s intense sweetness makes you want
dessert even more.(Basically, trying to trick your body backfires.) “your
system knows it didn’t get the git of sugar it was expecting and will makeup
for it with extra food, ”says Slaytin. So
if you’re currently trying to stall cravings with a sic pack –a-day diet soda
habit or by tossing back dozens of sugar- free candies from your dest drawer,
alittle bit of the real thing (say, a serving of fruit juice or a small cookie)
may actually be the wier choice. After all, in a study from Louisiana State
University Agricultural Center, people who had candy and treats (yep, with real
sugar) in moderation were slimmer than those who abstained.
Stock Up on skinny fats.
Fats slows the rate at
which your stomach and intensines digest food_ but when it comes to staving off
snack attacks, not all fat is created equal. You might think the fat frim a
juicy steak would be more substantial tham that of an avocado, but it’s
actually the other way around, A study in showed that unsaturated fat- think
nuts and vegetable oils- hits the spor better than saturated fat (most animal
gat, found in meat and dairy). In another study, muffins made with canola oil
were rated as more filling than those made with butter.
Ch-ch-ch-chia-fy your foods.
Those seeds that make
chia pets grow could help you shrink. Slayton tells clients to add chia seeds
to salads, soups, and smoothies, since they soak up water and swell during
digestion. A hundred calries from almost any other food,” says Slayton. Steel-
cut oats and ground flaxseed also expand during digestion, helping you stay
sated.
Give In to These Munchies.
“ when you can’t get
around the fact that you want to stuff your face, accept that you’re looking
for volume- then choose foods that wont do too much caloric damage,” says
psychologist Stephen Gullo,Ph.D., a foods strategist in New York City. Things
you can demolish when necessary (and sometimes it just is ) include high- fiber
GG Scandinavian bran crispbread, raw veggies, egg- white omelets, and upto three cups of plain air – popped popcorn.
Multiply and Conquer.
Instead of a gaint
sandwich, have half a small one, a side salad, a piece of fruit, and a cup of
tea. Or pass up a big bowl of pasta in favour of a piece of sea food, sautéed veggies,
and a few whole- wheat noodles on the side.” The meals with multiple lower-
calories elements looks like more food, so you’re tricking your brain into
being satisfied,” says Susan Roberts,Ph.D., a professor of nutrition at Tufts
University and creator of MyIDiet.com
Sip a Bit of the Bubbly.
Carbonation expands the
intestinal tract, which makes you feel as if you have a gut full of food,”
explains Gullo (that’s not a license to xhug soda; sparkling water, unlike its artificially
flavoured counterpart, hasn’t been tied to weight gain or other issues like
tooth- enamel damage.) out on the town?
If booze isn’t a binge trigger for you, sip club soda with a splash of
cran and vodka, or go for a glass of champagne.
Get a Dose of D.
When your vitamin D
levels are low- and most women’s are- it has a negative impact in leptin, the
hormone that tells you you’ve had enough food.( That may explain why studies
have linked low D with obesity).” You can get it from fish like salmon, but it’s
also smart to supplement with 1,000 IUs of D3 drops like Carlson or Bluebonnet
brands,” says Salyton
