Sunday, February 7, 2010

Control your appetite

Hi there!

It's me Svetlana.

January-February is the best time to start losing "holiday weight" and getting in shape for the spring and summer.

Eating less is just as important as getting back on exercise routine. Portion control and smart eating strategies are the key. I keep motivating myself to eat less by reading and re-reading motivational quotes and tip form "Thinspirations" (please see the corresponding blog post).

I also found that consuming fiber tablets during the day ("like Benefiber") keeps me feeling fuller and eat less throughtout the day. I keep them at home and at work and pop in a couple when feel like it.
The other thing we often forget about it this: the less we eat, the smaller the stomach becomes (it literally shrinks to a smaller size!), so in a long run we will be satisfied with much smaller portions. Isn't this wonderful? The problem is that not many people have discipline to stick with this strategy. But if you do, this is the simplest way to exercise portion control: after a while you just can not pig out, or it will make you physically sick!

I found this is the article (by Jennifer R. Scott on About.com) that can help us with improving eating strategies and keeping appetite at bay.


"Does your appetite seem to be on over-drive? Check out these five simple tips for keeping it in control.

1.Divide and Conquer Your Appetite

To prevent getting overly hungry, try turning one regular-sized meal into multiple, smaller meals. For instance, if you normally eat soup and sandwich for lunch, eat your sandwich at lunch, then heat your soup later as an early afternoon snack. Or, "go halves" and eat half of both your sandwich and soup serving now and the rest a few hours later.

2.Fill Up on Fiber

If you are feeling especially hungry when you sit down to a meal, you will likely take oversized portions or go for seconds. To avoid overdoing it, try filling up with fiber-rich vegetables before you eat any other types of foods. They may normally serve as side dishes, but using veggies as an "appetizer" is a low-cal, high-fiber way to control your appetite. If you still want seconds, another serving of veggies is ideal for rounding out your meal in a healthy way.

3.Be a Kid at Heart (or, at the Table)

Sometimes we confuse appetite with a sense of deprivation. If you have been foregoing many of your favorite foods recently, perhaps you think you are hungry when you're really not. You may be craving those preferred foods while you are forcing yourself to eat only what you "should."

Remember how as a kid you ate all your favorite foods first and left that pesky little pile of broccoli until the last second? Just for today, eat only the foods that you really want and leave the rest -- your membership in the clean plate club is officially revoked.

4.Eat Enough at Mealtimes

Regular, healthful snacks are a great way to keep your appetite in check, but snacking just isn't for some folks. If you only eat three meals a day, you need to make sure you are eating enough at each meal to hold you over until the next one.

If you are following a diet plan that includes snacks, add those missing calories into your meal instead. Be sure to include protein such as eggs, lean meat, or fish in each meal as it will provide a longer-lasting sense of satiety and keep your energy level up.

5.Eat "Slow" Snacks

Remember that it takes up to 20 minutes for your brain to get the "signal" that you have eaten and are full. The longer it takes to eat something, the better. Choose foods that require a lot of chewing when you feel likely to overeat. Here are some ideas for snacks that will slow you down:

Baby carrots with low-fat dip
•Reduced-fat cheese on whole grain crackers
•Air-popped popcorn
•Microwaved apple with cinnamon on top
•Baked tortilla chips with salsa or fat-free bean dip.

Good luck and so long!

Svetlana

1 comment:

  1. I recently found myself craving for whatever that crosses my mind. I know I need to do something about it else, I'll balloon in no time. Might as well use your tips to help me with my dilemma. Thanks for sharing... :)

    ReplyDelete

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