5 Simple Tips to Manage Your Appetite

For those of you who have attempted dieting before, I think we're on the same page when I say appetite is your arch enemy while trying to lose those unwanted pounds. You find yourself thinking about food 24/7 and constantly feeling like you’re starving. This makes it incredibly hard to adhere to your diet and your chances of success become slimmer and slimmer (pardon the pun). So, what I present here are 5 very straight forward and natural ways to help curb that appetite.

Consume a higher protein breakfast. Haven’t you heard? Breakfast is the most important meal of the day. In reference to 2 of the larger studies done on this, a typical highly processed breakfast consisting of cereal or bagels was compared to a breakfast with eggs and beef, both meals containing the same overall calories. In both trials the people who ate protein with their breakfast had a decrease in calories eaten throughout the day as well as less snacking.

Bring out the smaller bowls. Believe it or not it works. In one trial people were given either a small sized bowl or large sized bowl and told to go eat from a buffet without being told anything to minimize any influence. The group who ate from the larger bowl ate 56% more calories! I think most of us are in agreeance that when we are given a plate we will subconsciously (or maybe not subconsciously) try to fill it.

Water. Could it really be this simple? The answer is yes, you can unconsciously lower your daily calories and reduce cravings just be drinking water prior to meals. A study done over a week 12 period compared a group of participants drinking 500ml of water 30 minutes prior to meals to a group not doing so. Interestingly the 500ml water pre meal group showed a decrease in calorie intake at the following meal and over the course of those 12 weeks it resulted in 44% (2kg) more fat loss compared to those not drinking water before hand. Did the water somehow burn fat? No, but what it did do was reduce their appetites and they naturally consumed less food at each meal without even thinking about it.

Minimize the distractions to avoid mindless eating. In one study done those eating food while watching T.V. or eating around friends showed an increase of about 14-20% overall calories compared to people eating around strangers. That’s right, your friends are making you fat.

Eat foods high on the satiety index. The satiety index is a list of foods ranked by how full they make you feel. For example, potatoes are higher than white bread on the index and keep you feeling much fuller longer. Processed foods are typically quite low on the index, 6 higher foods on the list would be fish, chicken, beef, oatmeal, carrots and popcorn. Brown versions are often more filling as well such as brown bread vs white bread, brown rice vs white rice, white pasta vs brown pasta.

So there you have it, 5 simple ways that you can regulate your appetite and increase your chances of sticking to your diet and being consistent with reaching those goals!

Resources:

http://www.ncbi.nlm.nih.gov/pubmed/19...
http://www.ncbi.nlm.nih.gov/pubmed/16...
http://www.ncbi.nlm.nih.gov/pubmed/23...
http://www.ncbi.nlm.nih.gov/pubmed/15...
http://www.ncbi.nlm.nih.gov/pubmed/15...
http://www.ncbi.nlm.nih.gov/pubmed/24...
http://www.ncbi.nlm.nih.gov/pubmed/18...
http://www.ncbi.nlm.nih.gov/pubmed/15...
http://www.ncbi.nlm.nih.gov/pubmed/16...
http://www.ncbi.nlm.nih.gov/pubmed/74...