Posted by Bob Greene on Fri, Sep 25, 2009
Losing weight is hard work, and perhaps one of the toughest obstacles people face is learning how to control their appetite. But making some easy changes (like those recommended on the Best Life Diet) can help you not only shed pounds, but dampen your appetite and keep a lid on hunger. Check out the appetite-quelling effects of these moves:
Getting moving. Activity—like eating—helps produce pleasure-inducing brain chemicals called endorphins. So, you can get the same mood-lifting effect from exercise as you would from eating. Not to mention, some research suggests that exercise can increase the number of dopamine receptors you have, which can also help counter eating urges.
Avoiding junk food. Some experts suspect that foods packed with sugar or fat can disrupt the signals that help regulate your appetite. Loading up on fruit, veggies, whole grains and lean protein sources instead will help balance your body's hunger-satiety network.
Filling up on fiber. Fiber, a carbohydrate that gives food its bulk, can't be digested by the body, so it stays with you longer, helping you feel full. Research also shows that fiber helps slow digestion so your blood sugar level stays elevated. This may help delay the release of some of the hormones that tell your body to eat again. Women should be aiming for at least 25 grams of fiber per day; men should consume 38 grams.
Drinking enough water. There's actually a one-two punch when it comes to water's effect on appetite. First, eating water-rich foods, such as veggies and broth-based soups, can help you feel fuller on fewer calories, according to research from Pennsylvania State University in University Park. Water, like fiber, adds bulk to food and lowers the foods' calorie count. Second, drinking water seems to have some effect on appetite, though it's not clear exactly what or why. Studies suggest that water drinkers consume 200 fewer calories per day than those who skip sipping. Experts say that water-drinkers are healthier overall—they tend to have better eating habits and they consume less soda. Plus, many people tend to confuse hunger and thirst, so sipping a glass of H20 instead of grabbing a bite can help cut calories. Finally, the act of drinking water can take your attention away from eating. Consider it a healthy distraction!
For more weight-loss and appetite-quelling advice, check out TheBestLife.com.