Our
fitness trainers try to force us on a diet; our doctors warn us to
control our food intake thanks to our high cholesterol levels; our wives
and girlfriends have warned us they will walk out on us because of that
excess baggage pouring over our belts! It is not as if we haven't
tried. But it is just so darned hard to control our hunger! Sound
familiar? Stay tuned. Rediff offers you tips to control that darn hunger
so that you can go ahead and finally be successful in your attempts to
stop overeating. Read more after the break...
1.Eat small frequent meals.
1.Eat small frequent meals.
Want
to lose weight? Eat more -- frequently, that is. Your body needs food
to provide energy, repair damaged muscle tissue, and to carry out
various other functions. But there are only so many nutrients it can
draw from each meal. Large meals mean more nutrients than your body can
handle, thus causing an 'overflow effect'. Thus, go for smaller, more
frequent meals. They provide just the right amount of nutrients every
few hours, without causing that overflow effect. They also maintain
blood sugar levels, thus keeping your appetite and energy levels in
control.
2. Don't skip meals!
Skipping meals and going too long
without food can turn hunger pangs into irresistible cravings. To start
with, don't skip breakfast! It is amazing how so many people skip this
meal. If you are one of those, change that nasty food habit. NOW!
Breakfast is the most important meal of the day. Your first meal of the
day helps replenish all those nutrients lost during that all-night fast.
It raises those early morning low blood sugar levels. Missing out on
this meal means setting you up for low blood sugar levels and, thus, low
energy levels and irresistible hunger pangs and cravings at lunchtime.
3. Eat your veggies!
Vegetables are healthy. They are
chockfull with nutrients that can boost your health. They are also rich
in fibre, the dieters' secret weapon to control hunger. While all
vegetables are beneficial as far as good health and hunger control go,
certain veggies, like broccoli, cauliflower, spinach and mushrooms, are
super-high in fibre and have a negligible amount of calories. They can
fill your stomach and control your hunger while filling you with a small
amount of calories.
4. Eat more whole grains and less refined carbohydrates.
Whole grains, besides being healthier than their 'nutrient-stripped' refined counterparts, are also higher in fibre.
Thus
they are more filling and satisfying. While refined carbs -- like
idlis, dosas, white bread, white rice -- may be low in fat, they are
higher in fibre. You may run the risk of over-consuming calories.
5. Eat slowly!
Give it a shot. It actually works. The
brain actually takes ten minutes longer than the stomach to receive the
message that it is full. Thus, eating too fast might cause you to eat
beyond the point of fullness without even realising.
6. Sleep and shed those pounds!
Studies have found that people who
sleep only five hours every night were 50 per cent more likely to be
obese than those who sleep seven to nine hours. Researchers believe lack
of sleep affects hormones related to appetite, causing you to gain
pounds.
7. Drink more water!
Water is the healthiest, cheapest and
most easily available appetite suppressant around. Thirst is often
mistaken as hunger. Also, foods with high water content can fill you up
easily. They naturally pack fewer calories for their volume. Toss
together a salad of lettuce, cucumbers.
