It’s #SuccessSaturday and today I have some great tips to help you control your appetite. The following 6 strategies will help you enjoy your meals more and not over eat! Because it can be hard not to over eat! We live in a society where we are surrounded by easily accessible food, so temptation is everywhere! Sometimes even if we are cooking up the healthiest options, it can hard to eat a reasonable portion and not over do it.. so read on for tips to help you succeed!
1)Add Vinegar and Cinnamon to meals to control blood sugar!
When we start eating clean we take out artificial flavours, colours and excess sugar. So if you are looking to add some flavor to your food and beverages I have some great ideas! There are so many spices and flavours which will make your food tastier and healthier!
Vinegar – has been shown to lower the glycemic index (meaning you metabolize good more slowly), adds acidic flavor to salad dressings, sauces and roasted veggies without a lot of calories!
Cinnamon – slows the rate at which food transits from your stomach to your intestine, which keep you full longer and helps prevent the post meal slump. You can add it everything from coffee and smoothies to your chili!
2)Eat when you are NOT hungry!
Do you remember the last time you were REALLY hungry? How much food did you eat? So much! When you get hungry to tend to overeat. When you overeat you feel full but then your insulin levels spike, which causes you to feel tired and then hungry again! And the cycle repeats. So instead of trying to resist hunger, beat it to the punch! If you eat when you only slightly hungry or not hungry, you’ll eat less and tend to eat more slowly. Eating this way will also give you more consistent energy throughout the day!
3)Drink your water! Not liquid calories!
Did you know that dehydration can make you more tired, give you a brain fog and usually is mistaken for hunger? Slurping down juices and sodas don’t help much either. They don’t fill you up and the way that they are rapidly digested causes insulin spikes. So pass on the sweetened drinks and stick to water. To mix it up you can choose from sparkling or still water, and even flavor it with lemon, strawberries or cucumber! Aim to drink at least half your body weight in ounces of water each day. Also drinking a glass of water about 20 minutes before each meal can help take the edge off of your appetite!
It can take between 10 to 30 minutes before you feel any satiation from the food your swallowed. Because of this delay we tend to eat more food than we actually want to. So the faster you eat your food the more you tend to consume. How can you stop this? Chew eat bite 10 times and eat mindfully! Eat your food slower will allow you to enjoy it more and also let your mind catch up your stomach. Savor your food!
5)Have a small, flavourless snack between meals!
This weight loss trick was discovered by the late Seth Roberts. What he did was consume a shot of olive oil or a glass of water with a tiny bit of sugar (an exception to the rule on sugared beverages above) between meals. You may prefer a handful of unsalted almonds. Doing this once a day dramatically reduced appetite! This can be especially true if you have a lot of weight to lose! It seems a little bit odd but there is a reason it works! It regulates ghrelin, a hunger hormone, by weakening flavor calorie associations. For this to work, the snack must be bland and you should consume nothing else but water for at least an hour before and after the snack!
6)Try the front door snack technique!
This is my favourite tip! Willpower is reduced when you are hungry, and as I mentioned before we are surrounded by tempting junk food! So before you leave your house fill up on healthy food and keep a healthy snacks with you. Keeping health snacks like almonds, jerky and fruit near your front door where it is easily picked up on your way out will make sure that you won’t be tempted by fast food when you are out and about!
I hope these 6 tips help you to control your appetite and have more success with your weight loss and fitness goals! Enjoy your weekend and we will see you back at the studio on Monday!