Learn to Lose Weight, Curb Cravings and Stay Satisfied
According to Dr. Louis Aronne, the director of the Weill Cornell Comprehensive Weight Control Program, “A very common problem for people trying to lose weight is that they never feel full because their weight-regulating system isn’t working correctly.”
There is a hormone known as leptin that impacts the body’s weight-regulating system. Leptin helps people know when they feel full. However, when your body is out of sync, your brain blocks messages from these hormones. You may not feel satisfied or full when you have eaten a decent portion size. We can keep our bodies healthfully balanced by using many simple strategies.
- Kick your metabolism into gear with breakfast. It’s important to keep your metabolism running effectively all day by beginning with breakfast. Your first meal should include fiber and protein. Eat some fresh fruit and drink a glass of skim milk. The caffeine in coffee has also been found to help reduce one’s appetite.
- Eat smaller portion sizes and break up your meals throughout the day. This will help you to maintain proper blood sugar levels. Be sure to stay hydrated and drink eight or more glasses of water daily. Drinking green tea can also lessen appetite and give the metabolism a slight boost.
- Eat foods high in protein such as egg whites, fish, and lean meats. Foods with protein are harder to break down and take longer to digest. Nuts are also filling, but watch your portions sizes. Fill up on green leafy vegetable and use red wine vinegar as a light dressing. Vinegar is calorie-free and said to maintain blood sugars in the body.
- Keep a food diary. Purchase a small notebook and write down everything that you eat. Set goals for the day. If you eat a total of 1600 calories, break it up into three meals and three snacks. Be sensitive to times of the day that you are likely to be hungry. For example, if you work out in the morning, most likely you are going to need a small snack prior to and after your workout.
Follow these simple tips and your body’s appetite will feel satisfied. Keep a positive attitude and make small healthful changes everyday. You will surely be on your way to effective weight loss with fewer cravings!
Kim Quigley is a nationally certified personal trainer who has written hundreds of articles on health and wellness. She is a content manager for websites and a Staff Writer for several publications. In addition, she has worked as a Recreational Therapist, an Early Intervention Therapist and an educator.