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Nutrition

  • Does eating late at night cause weight gain?

    Many people have emailed me with the belief that eating late at night is causing them to gain weight. However, this is nothing more than a myth. This old wives' tale propagates that our metabolism slows down at night because we are inactive and there...
  • Best Vitamins and Supplements to Take For Mental Focus

    Written by guest author Brenan Quirante Peak nootropics Noopept Nootropic Supplements Some people search for supplements and vitamins to help them improve their memory, cognitive ability and focus. It's not easy focusing on tasks that don't seem i...
  • The Difference Between Water and Sports Beverages

    Written by guest author N.P.Burggraaff Working up a sweat can feel great, especially if you have trained really hard. However, it is also very important to keep hydrated before, during and after your workout. Dehydration during your workout can easi...
  • Ten Reasons to Eat More Avocado

    Written by guest author N.P.Burggraaff Smoothies, salads and dips… you can have it all with avocados. This green fruit's name is derived from the Nahuatl Indian language which ironically means "testicle". Avocado is considered a healthy fat which no...
  • Health Benefits of Salmon

    Written by guest author N.P.Burggraaff Delicious and nutritious Along with being incredibly tasty, salmon offers many health benefits you might not be aware of. Though salmon contains quite a lot of fat, you can indulge without feeling guilty as t...
  • Healthy Eating on a Budget

    Written by guest author N.P.Burggraaff Some readers have emailed the website saying that eating healthy is expensive and this makes it difficult for them to keep up a healthy lifestyle. Even though nutritious food can be very expensive, it is defini...
  • Leptin and How it Facilitates Fat Loss

    Written by guest author N.P.Burggraaff There are countless diets available on the market. A current popular diet is the so called "leptin diet." In this article, I'll explain what leptin is and how you can make leptin work to your advantage. What i...
  • How Healthy is Sushi?

    Written by guest author N.P.Burggraaff Sushi is known to be one of the healthiest meals. Sushi contains some great nutrients like omega 3 from the fatty fish, vitamins from vegetables and minerals from seaweed. Does this mean you can binge on sushi ...
  • 10 Reasons Why You Are Not Losing Weight

    Written by guest author Nynke Burggraaff 1. Olive oil/healthy oils Olive oil is a healthy fat and fits perfectly into a healthy diet. However, although it is a healthy fat, it is also high in calories and can slow down your weight loss if you consu...
  • The Truth About Diet Soda

    Written by guest author Nynke Burggraaff Regular sodas are loaded with sugar Regular sodas are known to contain a LOT of sugar. How much you may ask? Did you know that a can of regular Coke contains 39 grams of sugar? This is equivalent to 3 tables...
  • Glycemic Index Explained

    Written by guest author Nynke Burggraaff I'm sure you've heard a buzz going around about the glycemic index. A lot of people are adjusting their food intake according to low Glycemic Index (GI) values. But what exactly is the glycemic index? Defin...
  • Natural Sugar Alternatives

    Written by guest author Nynke Burggraaff Luckily I am not a sweet tooth, but I know many of you are! The main ingredient to provide sweetness in foods and drinks is of course sugar. There are countless reasons why it would be better to cut out, or a...
  • Is Coconut Oil The New and Improved Olive Oil?

    Written by guest author Nynke Burggraaff For years and years, the media and health gurus have educated us about the countless benefits of olive oil. Olive oil has become a staple in many households and for good reason; it is both healthy and tasty. ...
  • Guilt-free Healthy Snacks

    Snacks help to control our cravings, maintain our blood sugar levels and keep us energized throughout the day. It is recommended that people do not go more than four hours without eating and should always have snacks in-between meals. Many people go...
  • Habits of Successful Dieters

    When it comes to successful fat loss, your hard work will not end once you reach your goal. The next step is to successfully maintain your results with a healthy lifestyle. Here are some tips to help you maintain your weight and avoid relapsing. Lo...
  • How to Read Nutrition Labels

    Deciphering the information found on nutrition labels can be extremely confusing. Here is your quick and easy guide to understanding the basics Serving sizes The serving size always appears at the top of nutrition labels. Serving sizes can be misle...
  • How to suppress your appetite

    One of the hardest things about sticking to a diet is keeping a raging appetite under control. There is nothing more frustrating than being hungry and not being able to eat as much as you’d like. Here are some natural techniques to suppress your appe...
  • Top foods to eat daily

    Many people starting out with a body transformation program might not know the difference between clean food and the junk you should avoid, which means they risk eating food they believe to be healthy when in reality it is causing more harm. Familiar...
  • Low Calorie Diets

    One of the most frustrating aspects of starting a weight loss program is how long it takes to see actual results. Many infomercials try to sell you products and supplements promising fast results, but these are nothing but weight loss scams, or are b...
  • Healthy Fats Explained

    Many people view “fats” as unhealthy and best avoided. They link them to high levels of cholesterol, clogged arteries and major health problems. However, in reality healthy fats are essential for overall health and nutrition, provided you eat the rig...
  • Alcohol & Fat Loss

    One of the hardest things for people to give up during a fat loss program is alcohol. Some people find it impossible to go out and not enjoy a few drinks. The good news is drinking occasionally and in moderation will not likely affect your results; h...
  • How to dine out

    A healthy lifestyle means being healthy no matter where you go. Many people overeat, cheat on their diets or are not aware that they are making poor food choices in restaurants. Many people dine out regularly or eat out often for business meetings an...
  • Eat smarter

    Fat loss expert Tom Venuto proposed a fun and easy method for others to improve their food choices in a free special report he wrote. He suggested categorizing your food choices into grades. If you want to be healthier and leaner, you need to work on...
  • Calculate Calories

    What is a calorie? Calories can be defined as measures of heat energy stored in food. The higher the number of calories in a specific type of food, the more energy will be released to perform biological functions or sustain physical activity. When w...
  • The essentials about protein

    Protein is your body's preferred muscle building fuel and can help you reach super-human levels of leanness.  What is protein and what role does it play in your body? Protein is a combination of essential and nonessential amino acids in the body.  ...
  • Water & Liquid Calories

    Water in our bodies One of most important compounds in our body is water, which constitutes around 60 – 70% of our total bodyweight. Water excretes waste from our cells, aids in digestion and brain functions, transports nutrients around the body and...
  • Carbohydrates

    Carbohydrates are our preferred source of energy and are used most efficiently by the human body. The brain utilizes carbohydrates to perform normal bodily functions, requiring a minimum of 100 grams of carbohydrate per day. Following a severely low ...
  • Repair a Damaged Metabolism

    If you’re someone who has a history of unsuccessful dieting, you may fear that you’ve damaged your metabolism permanently. One example of something that could cause this kind of damage is going on a low-calorie diet for a prolonged period of time, ex...
  • Your basic guide to supplements

    Nowadays we are constantly bombarded by supplements and products purporting to be from the fitness industry and promising quick fat loss and muscle building results. Although many of these products do have some nutritional value it can be hard to tel...
  • Create Your Own Meal Plan

    There’s nothing better than being in control of your diet, customizing it with the foods you like and tailoring it to fit your goals. It only takes one afternoon It might all seem exhausting and confusing at first, but all it really takes is one a...

How to suppress your appetite naturally

One of the hardest things about sticking to a diet is keeping a raging appetite under control. There is nothing more frustrating than being hungry and not being able to eat as much as you’d like. Here are some natural techniques to suppress your appetite and reinforce compliance. As this focuses on hunger, click here if you would like to learn how to curb your cravings.

1-  Give it three weeks

You might find that you are extremely ravenous during the first week of your diet, but eventually your stomach will shrink to a smaller size and you will adapt to your new food intake.  Although it might seem hard at first, it won’t take longer than three weeks for you to fully adjust and get used to your new eating habits. Remind yourself that the first few weeks are the hardest and that eventually it’ll become part of your daily routine.

2-  Eat protein at every meal

Protein has a high rate of thermogenesis (which means it boosts your metabolism) and is digested slowly by your body. This is simply because it takes a long time for your body to convert protein into fat. As a result, protein makes you feel fuller for longer. Eating protein at every meal or as a snack will help you feel full for up to several hours and help control your hunger pangs. Learn more about the role of protein in your body here.

3-  Eat your meals slowly

Make sure you take at least 20 minutes or longer to finish your meals. Eating slowly allows you to enjoy each mouthful and eat significantly less than finishing your plate in a few minutes. Studies have shown that it takes at least 20 minutes for the brain to register that you are full.

4-  Make sure your diet includes healthy fats

Cutting out healthy fats from your diet would trigger a blood sugar crash in your bloodstream. Healthy fats help regulate our blood sugar levels which is essential for fat loss and a healthy body. Disrupting the regulation of blood sugar levels would leave you feeling hungry, irritable and unable to follow your diet. If you have been feeling this way, it might be an indication that you need to increase your servings of healthy fats. Learn more about healthy fats here.

5-  Keep yourself busy

Sometimes hunger might be more psychological than anything else. If you feel like you are getting hungry, do something to keep yourself busy and distracted. Focusing your mind and energy into an activity might eventually make you forget about food to begin with. You may find that after 30 minutes of doing your activity that you are no longer hungry to begin with.

6-  Drink coffee or green tea

Coffee and green tea contain caffeine which helps to suppress your appetite. Have some in the morning before or after breakfast to keep your hunger pangs under control throughout the day. Make sure you only use low-calorie sweeteners. The best type to use is the natural sweet herb called stevia.

7-  Drink enough water

Make sure you are properly hydrated throughout the day and replenish your body with water after physical activity. Dehydration can increase your hunger and make you feel weak in general. Sufficient intake of water will help you feel full and help control your appetite.

8-  Get enough sleep

Not getting enough sleep will reduce the levels of the leptin which is the hormone responsible for fat loss, appetite control and hunger. Studies have revealed that many obese individuals do not get enough sleep at night. If you want to build a lean physique, allow your body to recuperate after your training and keep your hunger under control with at least seven to eight hours of rest.

9-  Brush your teeth or gargle with mouth wash

The powerful minty aftertaste of toothpaste or mouthwash can naturally help curb your appetite when you are feeling hungry. This will also help you cope psychologically as food never tastes good if you eat after brushing your teeth.

10-  Chew mint flavored sugar-free chewing gum

Studies have shown that mint-flavored chewing gum helps you suppress your appetite when you are feeling hungry. This does not apply to everyone though, as some people have reported that it actually increases their hunger. I have personally tried this technique and have discovered that it really does work.  If I’m ever feeling hungry, mint chewing gum gets rid of my hunger completely. It is important to note that your chewing gum should be mint flavored in order for it to be most effective.

11-  Make sure you are eating enough calories

If you go from being in a caloric surplus to being in a negative energy balance, or from eating sweets to cutting them out completely, it will be normal to feel hungry during the beginning stage of a diet. However, if you are feeling ravenous all the time, even after your meals, this might be a sign that you aren’t eating enough to begin with. A highly active person who does a lot of exercise will need a sufficient intake of calories to fuel their workouts. More food and more exercise always boosts your metabolism more than less food and less exercise. Click here to estimate how many calories you should be eating. Avoid low-calorie diets like the plague.

12-  Think of something repulsive

Visualizing something you find repulsive, such as someone throwing up or cleaning the toilet has been shown to naturally help you lose your appetite. Focusing on something that is unappealing will take your mind off wanting food you should not be eating. If that doesn't work, smelling something repulsive will do the trick. 

13-  Stick through it and think about the results

Sometimes focusing on WHY you are doing this will help you not want to eat more food to begin with. Imagine yourself in a new pair of jeans or with a six pack and that extra biscuit might just become meaningless to you.  Focus on what you want in the long run instead of right now. The beginning is the hardest, but it only gets easier from that moment on.

14-  Take a nap

Sometimes you might be hungry because you are feeling weak or tired and a quick nap would help restore your energy levels. Besides, a nap really is an amazing appetite suppressant!

15-  Eat wholegrain carbohydrates and food high in fiber

Wholegrain and foods that are rich in fiber will take longer to digest and help you feel fuller for longer. These foods should always be included in your diet and should never be eliminated. 

16-  Avoid eating a lot of sugar, white carbs and refined foods

Eating abundant amounts of sugar, white carbs such as white bread, pasta and rice, or anything that is processed will cause an insulin spike and increase your hunger. Enjoying these foods in moderation, such as once a week as a cheat meal, will enable you to enjoy your indulgences without feeling hungry or having any cravings.

17-  Always eat a salad before your main course

Eating something light before your main dish, such as a salad, will help you feel full faster. By the time your main course is finished, you will feel satiated and will be less likely to worry about hunger. 

 

 

Comments  

+1
Rima
2013-08-30 14:19
very interesting!!!!

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