Penguin RushGet Rid of that Gut
Here’s a summary of some of the tips that I read from a Men’s Health booklet, about how you can control the urge to eat, whenever or wherever;1. Drown your appetite – Drinking generous amount of water is the number one way to reduce appetite. Aim for 64 ounces of fluids daily. Don’t gulp – sip 3 to 4 ounces at a time. A lot of water takes up a lot of room in the stomach, the stomach feels full, reducing the desire to eat.
2. Graze sensibly – Grazing means nibbling small amounts of food frequently, instead of eating just one to three large meals a day. Grazing can keep your appetite down all day long and prevent bingeing.
3. Soup it up – Soup can turn off the appetite with far fewer calories than many other foods. Soup takes up large volume of space in the stomach. Also, most of soup’s calories come from carbohydrates rather than fat, and carbohydrates are more satisfying to the brain.
4. Complex carbohydrates – Foods like rice, potatoes, corn and pasta are high in complex carbohydrates, low in fat and fewer calories. Carbohydrates are digested and stored less efficiently than fat. The metabolic rate goes up more when body is metabolizing carbohydrates.
5. Spicy foods – Spicy foods seem to quiet the appetite better than blander fare. The flavour is so intense, we don’t need as much. Also, metabolic rate goes up and more heat produced by the body. Whatever warms you up, slims you down.
6. Feast on fiber – Satisfaction begins in the mouth, and fibrous foods need to be chewed thoroughly. Eating slower means eating less – the body knows it’s received fuel and doesn’t need much more. Eg’s of foods are beans, apples, citrus fruits and root vegetables.
7. Eat simply – Having a wide variety of foods at one meal can cause us to eat much more. Each different food has its own satiety level. Limit side dishes to one each at every meal. And look for enjoyable one-pot meals.
8. Outbike your appetite – Regular exercise reduces the appetite, helps control blood sugar, leading to a steady state associated with fullness. Further, not many people can eat a lot after exercise (this is so true in my case).
9. Ask yourself ‘why?’ – Ask yourself why you want to eat because it may have nothing to do with hunger. Emotions are a major reason people eat. If you are turning to food in response to bad feelings, develop a strategy to help you feel better and eat less.
10. Know your own triggers – The smell, sight, sound and even food textures can trigger us to eat and overeat. Also, try to recall what made you start thinking about food – whether it was an advertisement, emotion or an aroma. This helps you outthink a craving next time it happens.
posted by The Pisces Man @ 1:40 pm
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