Do you ever feel that instead of you having control of your appetite, it has control of you? We all do from time to time, and for some of us, it can be a constant, daily struggle. But fortunately, it doesn't have to be that way. Learning to curb your appetite naturally is the key to safe, effective weight maintenance and weight loss. The following are 11 situations that affect our appetite and tips on how we can overcome the struggle:
The type of music you listen to while eating can have an effect on your appetite. A study done at the Johns Hopkins Medical Institutions Clinic suggests that people who listen to fast music while they dine take more and larger forkfuls of food per minute (about five forkfuls) than those who listen to slow music (about four forkfuls). People who chewed to quick rhythms were also more likely to finish their food and request seconds.
When eating at home, make sure that any music that's playing is slow. If you're in a restaurant that's playing fast music, order a low-calorie dish that takes a long time to eat, such as a main-dish pasta or pasta with marinara sauce. And be sure to put your fork down between bites.
Get plenty of sleep. Research indicates that when your body is suffering from sleep deficit, the appetite gets stimulated. When you skimp on sleep, your defenses may be down, leading you to reach for "comfort" foods, such as a hot sticky bun and a glass of chocolate milk. During those times that you are sleep-deprived, think about what you're grabbing to eat before you start digging in.
If you tend to eat more than usual at certain times in your menstrual cycle, you're not alone. Studies from the University of Minnesota in St. Paul and the University of British Columbia in Vancouver have confirmed that women get hungrier during the two weeks following ovulation (usually days 14 to 28 of the menstrual cycle). That's when the body's metabolic rate climbs-probably in response to an increased secretion of the hormone progesterone-------which means you burn calories faster and your body calls for more.
Don't deprive yourself and completely lose control later on. Keep portion sizes moderate. Learn to keep "danger" foods out of the house. The availability of your favorite snack foods can create cravings. It may help to keep track of your daily intake. Many researchers have found that dieters who keep a food journal are more successful than those who don't in keeping weight off for good.
According to studies conducted at Georgia State University in Atlanta, researchers found that when participants ate with others, they downed an average of 44 percent more calories and fat overall than when they ate alone. In addition, when the number of table mates increased, so did the amount of food eaten-whether at breakfast, lunch, dinner, at home, or out.
"D o you ever feel that instead of you having control of your appetite, it has control of you? We all do from time to time, and for some of us, it can be a constant, daily struggle. But fortunately, it doesn't have to be that way. Learning to curb your appetite naturally is the key to safe, effective weight maintenance and weight loss. The following are 11 situations that affect our appetite and tips on how we can overcome the struggle:
The type of music you listen to while eating can have an effect on your appetite. A study done at the Johns Hopkins Medical Institutions Clinic suggests that people who listen to fast music while they dine take more and larger forkfuls of food per minute (about five forkfuls) than those who listen to slow music (about four forkfuls). People who chewed to quick rhythms were also more likely to finish their food and request seconds.
When eating at home, make sure that any music that's playing is slow. If you're in a restaurant that's playing fast music, order a low-calorie dish that takes a long time to eat, such as a main-dish pasta or pasta with marinara sauce. And be sure to put your fork down between bites.
Get plenty of sleep. Research indicates that when your body is suffering from sleep deficit, the appetite gets stimulated. When you skimp on sleep, your defenses may be down, leading you to reach for "comfort" foods, such as a hot sticky bun and a glass of chocolate milk. During those times that you are sleep-deprived, think about what you're grabbing to eat before you start digging in.
If you tend to eat more than usual at certain times in your menstrual cycle, you're not alone. Studies from the University of Minnesota in St. Paul and the University of British Columbia in Vancouver have confirmed that women get hungrier during the two weeks following ovulation (usually days 14 to 28 of the menstrual cycle). That's when the body's metabolic rate climbs-probably in response to an increased secretion of the hormone progesterone-------which means you burn calories faster and your body calls for more.
Don't deprive yourself and completely lose control later on. Keep portion sizes moderate. Learn to keep "danger" foods out of the house. The availability of your favorite snack foods can create cravings. It may help to keep track of your daily intake. Many researchers have found that dieters who keep a food journal are more successful than those who don't in keeping weight off for good.
According to studies conducted at Georgia State University in Atlanta, researchers found that when participants ate with others, they downed an average of 44 percent more calories and fat overall than when they ate alone. In addition, when the number of table mates increased, so did the amount of food eaten-whether at breakfast, lunch, dinner, at home, or out.
Pay attention to your body's hunger signals. From time to time, you may have to eat when you're really not hungry. Take a few seconds to check your hunger level and choose what and how much to eat accordingly.
Learn to savor every bite; you may find you're satisfied with less. So often we eat on the run and never really enjoy our food. Your brain needs 20 minutes to register that you're full, so eat at a moderate pace and pause between bites and courses. Focus especially on the first three bites. After that, the excitement of eating will begin to slowly subside, and you'll probably be content with a smaller portion.
There are a couple of herbs, such as fennel and yerba mate, that are used as an appetite suppressant, but most experts do not believe in using herbs or vitamins to lose weight. According to Phyllis A. Balch, CNC., a leading nutritional counselor and co-author with James F. Balch, MD, of *Prescription for Nutritional Healing* (Avery Publishing Group, 1998), "It's really just a matter of eating the right foods." Foods that are packed with fiber-mostly fresh fruits and vegetables, grain, and legumes-also cut down on your appetite. High-fiber foods tend to have more texture than their low-fiber counterparts, which may account for their high-chewing satisfaction. High-fiber cereals also fill you up without a lot of calories.
Sweet potatoes have a naturally rich taste and creamy texture. They're delicious plain, unlike baked potatoes which cry out for butter or sour cream. Oranges are great because they come with the fiber intact, therefore they're more filling than orange juice. In addition, an orange has only 73 calories while a cup of OJ has 120.
Beware of high-fat foods. Since they please the palate, they also will rev up your appetite. Instead of an afternoon candy bar, have a low-fat option handy, such as a few fig bars or a handful or dried fruit. Go for variety as well. If your meals have become boring, you may overeat in the desire to get more satisfaction from your food. Try exotic fruits and vegetables for a change.
Whether it's a dash of hot-pepper sauce or a diced jalape�o pepper, spicy foods raise your metabolism and burn slightly more calories than foods. The active ingredient is a compound called *capsaicin*, which speeds metabolism naturally. Salsa is great to use because it's so versatile. Try it instead of mayonnaise on sandwiches or as a dip for vegetables, toss it on baked potatoes or in salads, and drizzle it over an omelet. Try spicy herb teas, and experiment with ginger, hot yellow mustard, horseradish, and hot Chile sauce.
As we have discovered, there are many ways to naturally curb your appetite. Being aware is the key. For example, learn to distract yourself by drinking water or chewing gum while preparing food to discourage you from nibbling on the fixings. And this may sound obvious, but before you eat, ask yourself, "Am I really hungry?" You may be eating for other reasons.
Once we learn to be aware of our surroundings including music, decor, and our motivations for eating, then we will be able to naturally, safely, and successfully curb our appetites.
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