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Control it ~ Don’t Lose it !

Control for Health !

Control for Health !

Hey Folks,

Know it’s been a while. Been traveling during summer vacation.

Here’s a great one to help you …especially on getting the Beach Body Ready !

 10 Ways to Conquer Cravings ~ Manage Hunger and Appetite !!

1. Eat a lean protein with every meal. Lean protein foods suppress appetite better than any other macronutrient. A study from the University of Washington School of Medicine in Seattle found that swapping out a small amount of carbs and putting lean protein in its place (increasing from 15% protein to 30% protein) improved weight loss by increasing leptin sensitivity and reducing appetite. By the way, casein protein, which is available as a protein powder supplement, is a slow-released protein. A study at Maastricht University in the Netherlands reported that having casein protein makes you feel fuller.

2. Eat a substantial breakfast and eat small frequent meals throughout the day. Skipping breakfast correlates very highly with late day hunger and even binging. People who eat breakfast are far less likely to experience night eating syndrome, a clinically recognized eating disorder. If you eat something, at least a snack approximately every 3 or 4 hours – (4 to 6 meals, or snacks/mini meals per day), it curbs hunger very effectively for most people, as long as you choose the right foods in the right combinations.

3. Avoid very low fat diets. Don’t cut all the fat out of your diet. Nonfat diets often increase hunger. Physiologically speaking, dietary fats don’t curb hunger as well as lean protein. However, they do slow down gastric emptying and help even out blood sugar levels by providing a mixed meal that is not all carbs. Dietary fat also provides psychological satiety and satisfaction, as it adds flavor and texture to a food or meal.

4. Eat 14 grams of fiber per 1000 calories of caloric intake. Fiber is satiating and provides bulk to your meals without large amounts of calories. Think veggies first, fruits second, and high fiber whole grains and legumes and root veggies third. Aim for approximately 25-35 grams a day. A recent study from the University of Kentucky provided a customized recommendation: 14 grams per 1000 calories per day energy expenditure. For a female at 2000 calories, that would be 28 grams fiber per day. For a male at 2700 calories per day, that would be 38 grams of fiber per day.

5. Drink a lot of water or find a non-caloric beverage to drink when you feel hungry.Water isn’t necessarily a strong appetite suppressant, but it does fill up your stomach and satisfy a psychological need to consume something. I know some folks who use sparkling water as they say the carbonation makes them fuller, at least temporarily. If you dislike artificial sweeteners, more and more non-caloric drinks are being made with the natural sweetener stevia and or sugar alcohols which are very low in calories. Given that regular soda and dessert coffees are two of the largest sources of excess calories leading to obesity, a non-caloric drink as a substitution for calorie-containing drinks has value to the fat loss seeker. Tea is also a great choice as is coffee in moderation (sans the cream and sugar).

 

6. Experiment with food substitutions – especially carbs – to see what makes you feel fuller. Some foods make you feel much fuller than others. For example, most people say that oatmeal gets them extremely full, while a boxed cereal like wheat flakes leaves them hungry. There are some generally accepted guidelines here (refined sugars and processed carbs being major culprits), but ultimately, it’s an individual thing. You need to experiment. A journal will help. Eat a food or meal, and then take note of hunger and how you feel immediately afterwards and for the three hour period afterwards. This type of food/hunger journal will reveal a LOT to you.

 

7. Use calorie/carb cycling or refeed days and allow yourself free meals. It’s a lot easier to stick to a program if you have planned free meals and refeeds. Lets suppose that nothing else helps; you are always hungry with the calories reduced. Well, who says you always have to stay in a calorie deficit 100% of the time? It’s actually a built-in feature of the Burn The Fat, Feed The Muscle program to give yourself free meals that will satisfy your cravings and to give yourself refeed days where you eat more. Even if you do feel hungry, you can tolerate it because you know a higher calorie day is on the way. If you get a craving for a specific food, you can hold out because you know you’re allowed to eat it… just not quite yet. It’s a real psychological relief knowing you won’t be on low calories forever and that no food is totally ‘forbidden’

8. Training. Contrary to the nonsense that some anti-exercise pundits keep spewing out, the majority of research says exercise does not increase appetite and may even decrease it. What many people also don’t realize is that exercise helps psychologically to improve compliance to a diet. When you exercise you tend to eat better to stay consistent with your lifestyle (morning exercise in particular, sets a healthy tone for the day). There are some exceptions though. For example, cold water swimming is known to increase hunger. And some people are simply compensators who eat more after any kind of exercise because they feel like they earned the extra food if they worked out, but they end up putting back all or more of the calories they burned. Their bad. Not a reason to avoid training.

9. SLEEP! Get your zzzzz’s. Research from the University of Chicago and the University of Wisconsin has conclusively proven that sleep deprivation increases hunger hormones and leads to more inadvertent snacking during the day. DON’T IGNORE! This is a bigger culprit than you might think.

10. Keep alcohol to a minimum. Research has consistently found that alcohol can distort your body’s perception of hunger, satiety and fullness. If drinking stimulates additional eating, or adds additional calories that aren’t compensated for, and that leads to positive energy balance, then you get fat. Men should be on guard more than women. The correlation between drinking alcohol and body fat gain is stronger in men in almost all of the studies. It seems that women might be better at compensating for alcohol calories than men. In other words, men tend to drink and eat, while women tend to drink instead of eating.

Best to You in Boundryless Health and Happiness !

Plan ~ Control, ~ Enjoy !!

Plan ~ Control, ~ Enjoy !!

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