Keep Your Meal Simple
Ever hear the expression “KISS?” It stands for “Keep It Simple, Stupid,” and it works when applied to your weight-loss regime, too. “Rather than having a smorgasbord of food to choose from at mealtime, keep your meals simple with just one or two items. Seeing more food and delicious options can often trigger emotional hunger and you’ll feel satisfied and full sooner with just one item,” advise The Nutrition Twins.
Tips To Prevent Overeating
People overeat for many different reasons. Some people eat too much when they feel stressed, while others overeat due to a lack of planning or because they use food as a pick-me-up.
While overeating has many different causes, there are as many ways to avoid or prevent it. Science-backed tips to prevent overeating include:
Hide Your Unhealthy Munchies
A Cornell Food and Brand Lab study found that women who stored soft drinks on the counter weighed 24 to 26 pounds more than women whose counters were free of sugary beverages. Similarly, women who displayed cereal boxes on the counter were, on average, 20 pounds heavier than those who didnât. So rather than leave your snacks out in the open, make it more challenging to eat by keeping hiding them away on the highest shelf of your pantry.
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These Seven Tips Can Help You Create A Better Relationship With Food
Do you want to create a better relationship with food?
Maybe you follow the standard recommendations for healthy eating, but they dont seem to work for youand youre always fighting off cravings. Or maybe youre constantly distracted by technology and overwhelmed by busyness, too scattered to find pleasure in your meals.
Learning to listen to your bodys reactions to food can do much more than just help you lose weight. Research suggests that mindful eatinga nonjudgmental awareness of the complete experience of eatingcan contribute to weight loss, a decline in negative emotions, and a healthier relationship with food. It can also help you find a deeper connection to the foods you eat, nourishing you in ways you may never have experienced before.
Eating healthy can become both easier and more enjoyable because you are finally in sync with your body.
How To Feel Fuller For Longer: Legumes
High in protein, full of fibre and complex carbohydrates that slow digestion, legumes are are great ingredient to add to your dishes to ensure you stay fuller for longer. Legumes is another word for pulses which include lentils, beans and peas.
Top tip: Add lentils or beans to your salad or soup to make it nice and filling – they are relatively flavourless so will go well with most ingredients.
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Don’t: Fast Or Skip Your Next Meal
Lots of people are tempted to skip their next meal or even fast for a longer period of time after overeating. “Fasting shouldn’t be an option,” says Chelsey Amer, R.D.N., a virtual private practice dietitian. “Our bodies require energy from food to survive.” Plus, skipping a meal or fasting can actually have the opposite of the intended effect and can even lead to bingeing, a more extreme form of overeating. “When we restrict what we eat, it sets us up to overindulge and possibly binge more,” explains Amer.
Skip The Cooking Shows
While you might be taking all the steps to set yourself up for weight loss success, your favorite cooking show could be sabotaging your best efforts. One study found looking at images of fatty foods could stimulate your brainâs appetite center and make you feel hungry. So if youâre trying to eat less, stick to sitcoms.
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Tricking Your Stomach That Youre Full
How To Feel Fuller For Longer: Chew Your Food
If you’re eating in a hurry or not concentrating on what you are doing, you can eat your food very quickly – which doesn’t help you feel full. If you spend time chewing your food, your stomach thinks it’s getting more food which will make you feel more full.
Top tip: Try and chew each mouthful of food 5 times, you will feel silly at first but you’ll soon get used to the slower pace.
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Cravings: How To Trick The Brain Into Thinking You’re Full
In the increasingly-dogged battle against obesity, people have resorted to all kinds of clever ways to trick their appetites. Eating some foods can make us feel more full. Then there are appetite suppressants. A gastric band, bypass and other forms of weight loss surgery can also cut cravings.
Now, approval has been given to the first obesity “electroceuticals”, where electrical signals are used to trick the brain into thinking the gut is full. If their initial promise holds good, this approach could be a gentle option next to stomach stapling, which carries a 0.5% risk of death, would have fewer side effects, such as frequent diarrhea, and be reversible too.
Their target is the vagus nerve, a bundle of neurons that provides a major highway taking signals back and forth from the brain to many of the major organs. The vagus does a plethora of jobs, including helping to control heart rate, breathing, secretion of stomach acids and appetite. It also feeds information back to the brain on how various body systems are operating.
It is possible to wrap electrodes around the nerve in the neck and connect these to a power source programmed to switch on and off at intervals. While trying to do this to treat severe forms of epilepsy and depression it was found that people lost weight as a side effect, possibly because stimulation was mimicking the normal messages from our gut to signal to our brain that we are full.
Eat When You Need To Eat
The last hack is all about mental discipline. Before you open up a bag of potato chips or pop open a can of soda, ask yourself: Am I really hungry? Am I going to let this snack get the best of me? Sometimes you just have to fight with yourself, but so long as you keep an eye on the finish line, youll always make the right decision.
Got anymore little hacks to keep the food out? Tell us more in the comments section.
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Drop Pounds And Slim Down With These Helpful Tips
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Let’s face itthere’s no single, magical way to lose weight. Everyone’s body is different, which means everyone’s optimal diet is also different.
But essentially, losing weight comes down to three main factors: exercise, food, and mindset. That last one can be the most challenging to conquer. Our brains, more often than not, get in the way of our weight loss goals, and make us think we’re hungry when in reality we’re just bored, tired, dehydrated, or something else.
But your brain doesn’t have to sabotage your diet in fact, there are plenty of ways to manipulate yourself into achieving your weight-loss goals. Read on for a rundown of proven ways to manage the way you eat.
Add More Cardio To Your Routine
Doing cardio, or aerobic exercise, is an excellent way to burn calories and improve overall health.
Additionally, studies have shown that its very effective at strengthening your midsection and reducing belly fat (
For best results, add other nutrient-dense, fiber-rich ingredients to your protein shake, such as spinach, kale, or berries.
Protein shakes are an easy way to add extra protein to your diet. Increasing your protein intake may help maintain lean body mass, reduce your appetite, and decrease visceral fat.
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Slow Down You Eat Too Fast
Eat less and enjoy it more with mindful eating
Have you ever noticed how long it takes most thin people to eat their meals? My sister was always the last one to finish her meal, and it drove the rest of the family crazy. We were sure it was her ploy to get out of clearing the table or doing the dishes! It was not until years later that I realized her slow eating is the secret to her trim figure.
Most Americans eat too fast, and, as a result, they take in too many calories before they realize they’ve eaten enough. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Leisurely eating allows ample time to trigger the signal from your brain that you are full. And feeling full translates into eating less.
Recent research presented at a meeting of the North American Association for the Study of Obesity showed that overweight men and women took in fewer calories when they slowed their normal eating pace. And a recent Japanese study involving 1,700 young women concluded that eating more slowly resulted in feeling full sooner, and thus eating fewer calories at mealtime.
It’s especially important for people who have had gastric bypass operations to heed advice to eat slowly. A study of gastric bypass patients showed that those who ate too fast and failed to recognize the signs of satiety were less successful at losing weight than other patients.
How To Feel Fuller For Longer: Spicy Foods
Spicy food such as red chillies and cayenne pepper are an interesting way to keep you fuller for longer. Adding a spicy twist to your food not only makes it taste better, it also works as an appetite suppressant – eating cayenne pepper can even make you lose weight as you eat it!
Top tip: Build up your tolerance to spicy food a little at a time.
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Don’t: Suffer In Silence If You’re Struggling
So many people have issues with overeating, and there are lots of ways to get help if you feel like you can’t get it under control on your own. “Overeating is common and can simply be a product of your emotions, circumstances, or environment-and that’s totally okay,” says Field. It can be harder for some than it is for others so if that’s you, Field encourages reaching out to a professional to work through those feelings. )
Try High Intensity Interval Training
High intensity interval training is a type of exercise that usually involves performing intervals of very intense activity, such as sprinting, rowing, or jumping, with short breaks in between.
This method of exercising helps your body burn more fat and temporarily increases your metabolic rate, even after youve finished your workout (
How much protein you need depends on many factors, such as your age, sex, and activity level.
For an easy way to meet your protein needs, be sure include a good such as meat, fish, poultry, eggs, tofu, or legumes in every meal.
High protein diets may increase your metabolic rate, reduce your appetite, and help you retain muscle mass during weight loss.
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Ways To Feel Full For Longer
Baked potatoFeel even fuller:Bean soupFeel even fuller:EggsFeel even fuller:Greek yogurtFeel even fuller:ApplesFeel even fuller:PopcornFeel even fuller:FigsFeel even fuller:OatmealOatmealFeel even fuller:Wheat berriesFeel even fuller:SmoothiesFeel even fuller:This article originally appeared on Health.com.
Losing weight comes down to three main factors: exercise, food, and mindset
Our brains, more often than not, get in the way of our weight loss goals
Letâs face itâthereâs no single, magical way to lose weight. Everyoneâs body is different, which means everyoneâs optimal diet is also different. But essentially, losing weight comes down to three main factors: exercise, food, and mindset. That last one can be the most challenging to conquer. Our brains, more often than not, get in the way of our weight loss goals, and make us think weâre hungry when in reality weâre just bored, tired, dehydrated, or something else. But your brain doesnât have to be a diet saboteur in fact, there are plenty of ways to manipulate yourself into achieving your weight-loss goals. Read on for a rundown of proven ways to eat less, painlessly.
Make An Apple Your Appetizer
An apple-tizer, if you will. Enjoying a crisp, juicy apple before a meal will have you consuming fewer calories overall, according to experts. Thanks to its high water and fiber content, this nutritious, low-calorie fruit will suppress your appetite and have you feeling full faster. No wonder apples make a powerful weight loss weapon!
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How To Feel Fuller For Longer: Berries
Blueberries and raspberries have a high number of antioxidants, a good dose of Vitamin C and plenty of fibre – which will keep you fuller for longer. The sharpness in flavour will also satisfy your sweet tooth more than other types of fruit, so should reduce your chance of snacking.
Top tip: Freeze blueberries and raspberries so you can grab a handful to make a smoothie, add to cereal or simply eat as a snack.
Eat More Of Your Favorite Foods
The logic for this rule is pretty simple choose foods you like.
When you sit down in front of a meal you know you will enjoy, youre probably much more inclined to eat it than a dish you find unappealing .
In fact, research shows that if you can choose what to eat, you will tend to eat more of it and more often than if you did not have the option to pick your foods .
To ensure you consume more of those foods, it is important you take some time to plan and prepare them ahead of time so you can always have them available.
However, if your favorite foods are not healthy such as from fast food restaurants you can try cooking or serving them with more wholesome ingredients to make them more nutritious.
Summary: Eat more of the foods you like. This will help motivate you to eat and stimulate your appetite.
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Clear Stuffed Nose By Thrusting Tongue Against Roof Of Mouth And Pressing Finger Between The Brow
Relieve sinus pressure by alternately thrusting your tongue against the roof of your mouth, then pressing between your eyebrows with one finger. D.O. Lisa DeStefano of Michigan State University college of osteopathic medicine says this causes the vomer bone to rock back and forth. After 20 seconds of this motion, you should feel your sinuses begin draining.
How To Feel Fuller For Longer: Leafy Veg
Adding leafy vegetables such as spinach, kale, cabbage and lettuce to your meals will help you feel fuller for longer. The dark green leaves are rich in fibre and antioxidants and low in calories – and also have lots of other health benefits such as vitamin C and folic acid.
Top tip: Use leafy vegetables as the base for salads or even blend them into a soup.
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How To Feel Fuller For Longer: Cottage Cheese
Cottage cheese is low-calorie ingredient that is very high in protein. Versatile, cheap and delicious, it is one of the most useful ingredients to work into your diet if you are trying to stay fuller for longer. Use it to top a jacket potato, as a sandwich filler or just as a dip for some sliced carrots or cucumber.
Top tip: Choose lower-fat cottage cheese to cut the calories even further.
Want To Lose Weight Trick Your Tummy Into Feeling Full
The trick to losing or maintaining your weight is to eat less, but feel satiated. Here’s how!
Is it possible to eat less and feel full? Most of us enjoy eating as much as we can. But people have now started to realise that it is better to cut down on the intake of large quantities of starchy food. When they actually try to eat less, they find that they feel hungry constantly and are unable to continue with their diets. Very few actually continue to eat smaller portions of food without reverting to their old ways of stuffing themselves with high-calorie treats.
Dieticians have come up with some ways to make us feel full by telling us when to eat, what to eat and how to eat less without feeling starved. They point out that the brain receives the signal that the stomach is full only twenty minutes after a meal and that if we eat too quickly, we will continue to feel like our stomachs are empty, leading to overeating.
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