6 Ways to Gain Control Over Your Appetite

An overwhelming number of people in the world today feel that they consistently seem to be slaves or victims to their seemingly voracious appetites, however as predatory as our appetites can seemingly appear to be, they are not immune to our willpower or self-control.
Fortunately, we can be the masters of our own appetites, with help from the following suggestions.
SNACKS
Enjoying healthy mid-morning and mid-afternoon snacks helps keep your appetite in control and reduces out of control hunger that makes you eat more at meal times.
STAY HYDRATED
Drinking water, in any of the various forms of which it is so readily available to us these days, is not only essential to our health and subsequent productivity but is also an incredibly efficient way through which to curb our appetites.
If plain water seems just excruciatingly unappetizing to you, drinking water that is garnished with slices of lemon or cucumber, or buying water in the flavored and carbonated variety can be equally as hydrating as it is appetite curbing.
EXERCISE
Exercise naturally helps to regulate hunger hormones in the body. Most of us don’t want to hear that we should exercise more, because for a lot of us who live busy, working lives, even the mere thought of the word “exercise” can feel exhausting.
However, the concept of exercise does not necessarily need to be synonymous with rigorous workouts or regimented routines that involve one committing to going to the gym every day, rather exercise can be “fit in” so to speak into normal, mundane, every day activities such as running errands or picking up the mail.
For example, opting to take stairs in lieu of an escalator or elevator, or choosing a parking spot further away from the store, or the post office, etc. are just two examples of the seemingly infinite number of opportunities that we are presented with on a daily basis to get a little bit more physicality in our daily lives.
Being active means just that and includes taking the stairs at work, sports or a simple brisk walk after dinner.
MAKE YOUR FIRST MEAL OF THE DAY THE MOST IMPORTANT MEAL
Skipping breakfast is a sure-fire way to be detrimental to your appetite control. Eating a breakfast that is well nourishing, with the appropriate balance of protein, fiber and carbohydrates at a time that is relevant to your schedule and your personalized metabolic needs will do wonders for your appetite control throughout the rest of the day.
MAKE SURE YOU ARE CONSUMING ENOUGH PROTEIN AND FIBER
Both protein and fiber are essential tools in your armory of weapons in terms of your battle with your appetite control. Eggs, beans (and all other legumes) peas, oatmeal, and a myriad of other protein and fiber rich foods, especially when consumed in the first part of the day, are all crucial to your ability to control the willpower that you have over your appetite. Eat enough foods that are dense in both of these nutrients, and you can and will be able to be the master of your own hunger.
TAKE ADVANTAGE OF TIME FOR TEA
Traditionally, mid-afternoon is celebrated as “tea time” in many areas of the world for reasons that are more important than just a simple social call. Partaking in a ritual that involves consuming black, green or herbal teas that are accompanied by a small, nutritious snack in between your lunch and dinner can exponentially increase your success at curbing your appetite throughout the day.
It is incredibly normal to feel hungry at the late mid-day point and indulging in a mid-afternoon snack in conjunction with a good cup of tea that offers a caffeine boost will make a big difference in the amount of food that you consume at dinner time, and consequently will make a big difference in your ability to control your overall appetite throughout the day.

5 Hassle Free Ways to Improve Your Diet

Everywhere you look today, there are articles and news stories about how people need to eat better and the importance of having a nutritionally sound diet.
Unfortunately, eating better is a good idea but sometimes can be hard to implement in our daily lives. Here are five ways that you can improve your diet without much impact on your daily lives.
Replace The Chips
Many people like to sit down in front of the TV with a bag or bowl of chips and snack while they watch their favorite show. Snacking is one of the fastest ways to add extra calories to your diet. If you’re snacking on foods that are low in nutrition but high in fat and salt were not doing your body any good.
You can always swap your chips for something like air popped popcorn, veggie chips, pita chips and plain old vegetables are celery and carrots.
Switch To Whole Grains
Most of us eat a lot of refined grains. In fact, before MyPlate was the recommended nutritional guideline from the government there was the food pyramid, where the staple of all dietary needs was grains.
The deceiving thing about our diet is that most of our grains are refined. The refinement process for grain takes out most of the nutrition.
The Mayo Clinic notes why it’s important to eat whole grains instead. Most of our B vitamins can be found in the husks of grains like rice, barley, and wheat. During refinement, these shells are taken off, and the grains lose most of their nutritional value.
So choose brown rice, brown bread, and cereals instead of the white varieties, and eat those in moderation as too many grains leads to weight gain and blood sugar spikes.
Fruits For Sweets
Sweets have become a large part of the American palate. This can create a problem when trying to cut calories, or get your recommended nutrients. The best way to curb a sweet tooth while getting excellent nutrition is to swap sweets for fruit.
The important thing when swapping your sweets for fruit is to make sure that you’re eating ripe fruit. Most of the grocery stores sell fruit that is under ripe and it can taste bland.
Make sure you buy your fruit with enough time to ripen. This will increase the sweetness and help satisfy your sweet tooth.
Right Fats
Most of the cooking we do in America has added fat. When you bake you add butter when you sauté you add oil when we cook we coat the pan with oil so food doesn’t stick.
When choosing oils and fats, it’s important to choose the right types of fat. For a long time, we were told that margarine was the best substitute for any fat. Most people use margarine in place of all fats. Margarine is a food made in a factory. This is why it is important to look at the nutrition label when selecting margarine versus butter, or olive oil.
The better fats tend to be the more natural fats like olive oil, avocados, nuts, seeds, and plant oils. Even grass fed butter is better than margarine, as it is all natural.
Olive oil is lower in saturated fat and higher in the unsaturated fats, which are good for your heart. Harvard health showed that olive oil was the best of the three oils; margarine, butter, olive oil.
Sugar Swap
Most people add sugar to their diet, whether they are topping their Cheerios with sugar, adding sugar to their cookies, or adding sugar to their beverages like tea and coffee, they eat way too much of it.
One of the easiest ways to cut calories is to swap sugar for sugar substitutes. The Mayo Clinic recommends sugar substitutes as a way to reduce calories.
All of the sugar substitutes available in the market in the United States have been added to the FDA’s list of generally regarded as safe (GRAS) list. Stevia is a natural sugar substitute that comes from the Stevia plant.
These five are easy ways to improve your diet without having to sacrifice flavor or cravings. Which one have you tried?

10 Ways to Lose Weight Without Suffering

Weight loss. Just seeing those words probably makes you cringe and want to head to the nearest ice cream shop for a huge cone. You may be thinking that’s just what you need—to have a sweet that totally ruins your last few weeks of progress—but ice cream doesn’t have to be the enemy. In fact, you can actually eat ice cream and other tasty treats while you’re trying to lose weight. While this may be hard to accept, it’s important to understand that harsh diets do more harm than good, which is why being lenient with yourself is the most effective thing you can do. It’s no secret that dieting is a very real struggle, but there’s a secret not many people know: losing weight doesn’t have to be hard. Really! In fact, weight loss can be downright easy and even fun when you find the right way to do it.

You Don’t Have to Suffer: 10 Effective Ways to Lose Weight

1. Downsize: One of the most common problems with diets is that you’re eating too much and don’t even realize it. In some countries, primarily America, portion sizes are huge. What’s meant for one person can easily feed two or three. While some people make the most of this and make their meal last for two or three days, others eat the entire meal in one go, unwittingly feeding their body thousands of calories more than the recommended daily amount. By simply cutting down your portion sizes, you can begin to lose weight right away.

There are a few ways to do this:

a. eat three main meals throughout the day that are packed with protein to keep you full and focused

b. forego the three meals and, instead, eat a series of small meals that contain fruits, veggies, and an ample source of protein

c. drink plenty of water between meals to stay hydrated and cut your appetite

2. Practice Moderation: Crash diets are just has harmful as eating nothing but junk food. Instead of cutting out sweets and snacks completely, keep them in your diet but eat them less frequently. For example, if you enjoy having chocolate, your daily routine can include three healthy meals, 30 minutes of exercise, and a handful of chocolate chips, a small ice cream cone, or even a small slice of chocolate cake. Of course you’ll want to opt for healthier options like dark chocolate and low fat ice cream, but a regular piece of cake won’t hurt either.

3. Get Enough Sleep: While you sleep, your body undergoes a rejuvenation process. Wounds are healed, cells are created, and you regain strength. Getting enough sleep also promote healthy digestion and regularity.

4. Drink Plenty of Water: As mentioned before, drinking water is an easy way to promote weight loss. While you should never replace a meal with water, you should drink water in between meals to cut your appetite. Sometimes you feel hungry when your body really just feels empty. Drinking water fills you up and allows your appetite to wane between meals.

5. Eat High Protein Meals: Protein is necessary for providing the body with energy as well as keeping it full. High protein meals and snacks give you a steady flow of energy that staves off hunger and keeps your feeling alert and strong. Foods like eggs, cheese, nuts, and lean meats are packed with protein, so add them to your meal to keep energy up and your hunger down.

6. Lower Stress: Stress is one of the leading causes of weight gain and retention. The weight gained when we are stressed can be toxic to the body and extremely hard to lose. Instead of dealing with stress weight, give a preemptive strike but working to lower stress all together. Take walks, hang out with friends, engage in long talks, or just do things that are enjoyable in the midst of a hectic day. When you’re less stressed, it’ll be easier to lose weight and keep it off.

7. Exercise: This doesn’t mean high impact, push yourself ‘til you’re a sweaty mess exercise—it means simple things like going for a walk, jogging, or taking a swim in the morning or after work. Anything to get your heart rate up and your body moving will aid in weight loss.

8. Eat: Some people think that not eating is the key to losing weight, but this can only start up a dangerous tailspin for your health. Instead of starving yourself or engaging in long fasts, go ahead and eat. Your body needs fuel and energy to burn when you exercise and go about your day, and eating gives it something to burn.

9. Try New Things: Don’t get locked into the idea that weight loss means you’re doomed to a life of salads and grains. Healthy foods can be delicious and you only need to be a little adventurous to discover this. Do some research on healthy recipes to try to find what stands out to you. Different cultures have delicious and healthful dishes that aid weight loss and come with a number of benefits. Instead of seeing a diet as a restriction, treat it as an opportunity.

10. Travel: This last one may sound far-fetched, but hear it out: while travelling, you’re most likely exploring new places and trying new activities. Your body expels a lot of energy during trips just from walking, touring, and other activities such as swimming, hiking, and biking. When you travel, you lose the comforts of your everyday car and are more likely to try new things that may push your body and your boundaries. Embrace this change as well as the change in scenery, foods, and people.

What Happens to the Stomach When You Overeat

Overeating is a situation that can be faced by anyone. In fact, there will hardly be anyone in this world that has not overindulged every now and again, and many of us do it on a regular basis.

During celebrations such as birthdays, dinners, parties, wedding, get-togethers, and others, there is a strong urge to eat almost anything that comes your way. It is a temptation about 80% of humans give in to, so do not blame yourself if you find yourself in this predicament.

When you over eat occasionally there is really no long term effect, more than likely you will just feel bloated, maybe a little sick and uncomfortable.

It is clear that occasional overeating hardly affects your system over the long run but frequent overeating does the exact opposite.

Common effects of frequent overeating include the intake of way too many calories and of course, that means weight gain.

One more effect of overeating, which is rare, but does occur is the possibility of a stomach rupture, but even if it doesn’t get this far, obesity and other related health disorders are enough to make you want to take pause and evaluate your diet.

How Does the Digestive System Work?

In order to understand what actually happens when you overeat, you need to have an idea about how the digestive system works. The food you chew is mixed with saliva in your mouth after which it goes down your oesophagus and into your stomach.

Enzymes, hormones, and hydrochloric acid acts on the food in order to reduce it to liquid. The food, which is initially stored in the upper part of the stomach, now moves to the lower part for digestion. At this point, the stomach muscles squeeze and relax the food in order to mash and squash it.

Problems Caused By Overeating

The average stomach has a capacity of about one litre; however, in cases of overeating, the stomach muscles stretch as much as they can forming a balloon in order to accommodate the extra food.

At this point, it is only natural for you to start feeling pain and discomfort but funny enough, regular overeaters tend to feel all right at the end of such meals. This is because their stomach muscles have become more elastic than they are normally supposed to be. It is also a matter of tolerance, when one always overeats, those uncomfortable feelings become normal and are much less noticed than by those who only overeat occasionally.

An overfilled stomach leads to food pushing against the diaphragm, which lies just below the lungs. If this process becomes too much, there’s a possibility that the diaphragm will in turn push into the lungs causing slight difficulty in breathing.

Heartburn although not in any way related to the heart is a burning feeling, which occurs in the chest as a result of acidic liquid flowing upwards from the stomach to the mouth. It occurs when you overeat and especially when the food has high fat contents. A valve, which regulates food from the oesophagus to the stomach, relaxes thereby sending this acidic liquid back to your mouth.

The Consequences

The formula for healthy weight management is to eat less than you burn every day. Activity levels dictate how much calories one is allowe4d to eat and when they eat more than they burn, weight gain is inevitable.

The effect of long term overeating that consequently results in weight gain on the health cannot be overemphasized.

When you continuously consume foods containing high fat and calories, you increase your risk of type 2 diabetes and heart disease. If you become obese because of overeating, you also risk gallbladder disease, high cholesterol, certain types of cancer, and sleep apnea. Heart disease is the #1 killer of both men and women, and the Centers For Disease Control estimate that many of those deaths can be avoided by making healthy lifestyle choices.

Conclusion

The problems associated with short term overeating are not extremely dangerous to the health, but the opposite is the case if it continues over long term.

If you have developed it as a habit then you will have to do whatever it takes to drop the habit so that you do not harm your body.

One common way with which you can control overeating is by taking a few cups of water before every meal as it makes you feel slightly full even before you start eating. Another is to use plates no larger than 6,” this ensures proper portioning every time.