Eight Ways to Keep Hunger at Bay
If your efforts to lose weight are being hampered by hunger pangs, you're not alone. But there is hope. Adopting these eight simple tactics can help significantly curb your appetite throughout the day.
- Opt for eggs for breakfast: Researchers at Michigan's Rochester Center for Obesity Research recently found that eating a healthy, egg-based breakfast can help you reduce your daily caloric intake by more than 400 calories.
- Get moving: A 2008 study published in the American Journal of Physiology: Regulatory, Integrative and Comparative Physiology showed that any form of aerobic exercise helps to regulate appetite. Taking a brisk walk before each meal should do the trick.
- Hydrate: That hungry feeling might actually be thirst, research shows. Skip a snack for a glass of water instead. And drink a glass before each meal to help you feel fuller faster.
- Snack smart: If your snack craving is getting the best of you, opt for a healthy, filling treat with fewer than 100 calories. Great options include fruits, vegetables, nuts, seeds and low-fat dairy products.
- Spice it up: Foods with spicy aromas like turmeric, curry, ginger, cayenne pepper or chili powder signal your brain that you're full, as well as boost metabolism.
- Increase your protein intake: Research by Australia's University of Wollongon showed that eating two to three ounces of protein triggered a 25-percent spike in energy and a 32-percent boost in fat metabolism - benefits that continued forup to four hours.
- Take it slow: A study published in the Journal of Clinical Endocrinology & Metabolism found that eating slowly helps you to feel fuller, thus reducing the chances you'll binge.
- Chew a stick of gum: Research from the University of Rhode Island showed that people who chewed gum consumed 68 fewer calories at lunchtime and didn't snack or load up on other meals throughout the day. Opt for a low-calorie, sugar-free brand.
Need more help in managing hunger and shedding pounds? Call 800-501-8090 and schedule a consultation with a Metabolic Research Center weight loss specialist.
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