"Most weight loss diets center around portion control, which is just trying to eat smaller amounts of the same addictive foods. This approach inevitably fails."
– Joel Fuhrman
As humans, we eat normally eat for one of three different reasons: hunger, nutrition, or boredom. Of course, the single most common reason why people eat is because they are hungry. When your stomach is empty, your body responds by producing hunger cravings, reminding you to eat again. The good news is that you trick your stomach into feeling fuller by doing the following.
Drink More Water
We talked about the importance of hydration in a previous blog post. Among other things, it encourages healthy digestion, boosts energy levels, flushes toxins out of our bodies, and promotes healthy, youthful-looking skin. But water can also make you feel fuller. Researchers from the University of Birmingham in the UK conducted a study in which they discovered that participants who drank 16 ounces of H2O half an hour before meals lost more weight than the control group.
Whether it's going for a jog, working in the yard, or just reading a book, you can often curb hunger cravings by distracting yourself with some other activity. When your mind is focused on a particular task, it may not "pick up" on the hunger cravings produced by your stomach -- not to the same degree, at least. On the other hand, sitting around the house with nothing to do will likely trigger even stronger hunger cravings. The bottom line is that you should stay occupied to help curb your hunger cravings.
Up Your Fiber Intake
Fiber plays an important role in digestion, soaking up moisture and food and transporting it through the digestive tract. According to a study conducted by researchers at the University of Washington, however, it can also make you feel fuller. Fiber is passed through the digestive system undigested, slowing the absorption of nutrients. And when nutrients are absorbed more slowly, your stomach will feel fuller for a longer period of time.
Eat Some Nuts
If you've ever eaten a handful of nuts before -- and I'm going to assume that you have -- you probably recall feeling full afterwards. There's no better food to ward off hunger cravings than nuts. They are loaded in healthy fats, fiber and protein, all of which directly influence hunger cravings. Just remember to consume them in moderation, because while loaded in nutrients, they are also loaded in calories. In case you were wondering, a single portion size should be roughly 1 cup.
Get the support you need to make important life changes. If you would like to complement your therapy with an alternative treatment option (or need a place to start), you might consider trying hypnotherapy. Hypnotherapy can help you sort out your feelings and give you the courage and strength you need to move on with your life, set new goals, and rebuild an always damaged self-esteem.
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