Slash calories and you will drop pounds. Seems simple, right?
Just one problem: Your stomach
inevitably stages a protest, rumbling until you give in. The reason,
scientists say, is that when your body senses food is in short
supply—even if you're restricting it on purpose—it goes on the offense,
pumping out more of the hunger hormone ghrelin to coerce you to eat. But
just because your gut is biologically anti-diet, it doesn't mean you're
doomed to become a bottomless pit. Give these tricks a try, and before
long your tummy won't just be quieter—it'll be a whole lot flatter too.
Rise and Shine with Protein
Nutritionists are always raving about
lean protein, and for good reason: It keeps you fuller than other
nutrients and takes your body more time to digest and absorb. But what
you may not realize is that when you eat it also matters. A Purdue
University study found that eating lean protein (such as Canadian bacon,
egg whites, or low-fat yogurt) at breakfast keeps you satisfied longer
than if you were to consume it at other times of the day. "Try to get at
least one ounce (or 30 grams) of protein at breakfast,"
Chow on Potatoes
The no-carb craze made spuds out to be
dietary villains, but these starches actually have appetite-slaying
superpowers. They contain a special type of starch that resists
digestive enzymes. Because potatoes take a while to break down, they
stay in your intestine longer, delaying the onset of hunger pangs,Have a baked potato with dinner (a medium spud is
only about 100 calories) or better yet, try potato salad made with
vinegar instead of fattening mayo; chilling cooked potatoes increases
their hunger-busting abilities. Of course, potatoes cooked in a vat of
oil (think French fries and chips) are still bad for your bottom line.
Embrace a Little Fat
Trimming all the fat from your diet can
backfire. Oleic acid, an unsaturated fat found in olive oil, nuts, and
avocados, helps quash hunger, according to a study in the journal Cell Metabolism.
During digestion, it's converted into a compound that indirectly
triggers hunger-curbing signals to your brain. Just watch your portions,Unsaturated fats should make up about 20 percent
of your total calorie intake. Greaves suggests snacking on two
tablespoons of natural peanut butter, an ounce of nuts, or a quarter of
an avocado.
Get Sweaty
Hitting the gym not only burns calories but also helps you consume fewer of them.60 minutes of high-intensity cardio can reduce
appetite for up to two hours afterward. "Aerobic exercise lowers ghrelin
levels and increases the amount of an appetite-suppressing hormone in
your body. maximize the hunger-dampening effect, make your
cardio workout more intense by adding intervals (short bursts of speed
with periods of rest in between..
Gobble Up Grapefruit
People who ate half a grapefruit with each meal lost an average of 3.6 pounds in three months. these yellow-orange orbs lower your postmeal levels of insulin, the hormone that regulates blood sugar and fat metabolism.
Chew on This
people who chewed gum for one hour in the morning
consumed 67 fewer calories at lunch and didn't compensate by eating more
later in the day. "One theory is that chewing stimulates nerves in the
jaw that are connected to the brain region responsible for satiety,chewing it can keep the munchies at bay and burn 11 calories an hour. (Hey, it's better than nothing!)
Take a Whiff
Smelling food can trick your brain into
thinking you've eaten. One study found that people who inhaled a
peppermint scent every two hours ate 2,700 fewer calories per week than
they normally did—that's nearly a one-pound loss! Banana, green apple,
and vanilla had similar effects in other studies. And the more often you
sniff these aromas, the more weight you'll lose
Stash some vanilla-scented candles in your snack
drawer or cupboards. And if you tend to eat when stressed, hold your
left nostril closed and sniff through the right one to activate the side
of your brain where emotions are processed. It could help reduce your
anxiety and your appetite.
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