Is there really a Cheater’s Diet”? Yes it is if you know how to eat to suppress hunger as the weeks of a diet go by. By choosing foods that help to satisfy your stomach rumblings and make you feel fuller on less you wonder your body in re-setting hunger level and your weight “set point.”
Weight loss should be a gradual process but because your body uses a regulatory mechanism — metabolic hormones and fat cell enzymes — that program your weight to stay in a comfortable range.
Choose wisely: Food suppresants
Foods that contain fiber like apples oatmeal whey protein and umeboshi plums — a plum often pickled and used throughout Japan — filling and tends to make us feel full without feeling deprived.
Flax seeds and pine nuts sprinkled in yogurt cottage cheese or salads add soluble fiber with much-needed protein and slow-digesting fat. The nice crunch that nuts provide and the healthy benefit of suppressing appetite does not hurt either.
Conquer your thirst
Many times people confuse being hungry in need of water. Try to drink a full glass of water before and after each meal. See if this extra liquid helps to satisfy you. If it seems too much for you start the meal with soup. Everything from a low-salt Consomme to a full vegetable soup works wonders to quell Hungrys.
Slept 15 minutes or more Longer
Dr. Michelle May author of “Am I Hungry? What to Do When Diets Do not Work says that lack of sleep takes the body through physiological stress and makes you store fat. An extra 15 minutes of sleep may be just what your body needs control appetite better.
Curb on Stress
Many people are stress eaters. The stress response the “fight or flight” reaction telling the body to survive. This means that the metabolism slows and chemicals such as cortisol are released. But instead of eating your way out of pain try slow breathing techniques first.
A hypnotist from Britain Paul McKenna (who has helped thousands of people lose weight) suggesting that pays attention to food makes a difference. He advocates slowing down to eat. McKenna advises us to enjoy eating without distraction by putting down tools and chew each bite 20 times. This renewed attention to food helps you to discover when you are full.
Check your medications
You can take a medicine that not only affects the mental and metabolic chemicals in your body but can contribute to weight gain and increase appetite. Some common medications that can have this effect is steroids antidepressants diabetes medications and high blood pressure meds. An adjustment in medication may help.
Aerobic exercise that raises your body temperature and you train for 30 45 or even 60 minutes slight release of gherlin and peptide YY two important hormones that work to suppress appetite.
The other plus with exercise is that after a heavy workout body continues to burn calories even in cool down and recovery. So if you can work up to a level of sustained exercise — a quick two-hour walk or a half hour drive — it can provide up to double the calorie burn.”