Eight Ways to Give Hunger Pangs the Send-Off
Constant hunger pangs can hamper your efforts to lose weight. But you can easily overcome them by adopting these eight simple tactics.
- Start your day with egg for breakfast: Researchers atMichigan's Rochester Center for Obesity Researchfound that eating a healthy, egg-based breakfast can help you cut your daily caloric intake by upward of 400 calories.
- Hydrate throughout the day: 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 and eat less.
- Spice things up: Foods with spicy aromas like curry, ginger, turmeric, cayenne pepper or chili powder signal your brain that you're full. They also help to rev up your metabolism.
- Power up on protein: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 - and the benefits continued forup to four hours.
- Get moving: A 2008 study published in the American Journal of Physiology: Regulatory, Integrative and Comparative Physiology showed that aerobic exercise helps to regulate appetite. A quick walk around the block before each meal should do the trick.
- Snack smart: If your snack craving is getting the best of you, opt for a healthy, filling treat with fewer than 100 calories. The best options includefruits, vegetables, nuts, seeds and lowfat dairy products.
- Take it slow: A study published in the Journal of Clinical Endocrinology & Metabolism found that eating slowly helps you to feel full before you finish that plate.
- Chew on this: 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 rest of the day. Choose a low-calorie, sugar-free brand.
Need more help in managing hunger and losing weight? Call 800-501-8090 and schedule an appointment at your nearest Metabolic Research Center location.
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