9 Ways to Lose Weight Without Hunger
The phrase "Eat fewer calories than you burn" has become a mantra for weight loss. The problem is, reducing food and more exercise will definitely make people hungry, which could not provide a positive change in the long term. In this article I offer a practical solution by describing some ways that can position the body in a state of "lack of calories" and help weight loss without feeling hungry.
1. Forget Calories
The principle of calories did have a point, but he did not pay attention to the fact that the types of calories are burned differently in the body. Often the only fat that observed in low-calorie diet, there is evidence that when calorie intakes are the same, individuals who consumed the most fat actually lose more weight. Moreover, the effect of food on taste will determine the weight and eating abilities. The key to losing weight in the long run is not to concentrate on the amount you eat but the quality of its food.
2. Eat protein-rich foods
Calorie for calorie, protein has been found to satisfy the appetite more than carbohydrate or fat. Foods rich in protein are usually able to satisfy your appetite, therefore, very well to emphasize the importance of consuming protein-rich foods such as meat, fish, eggs, nuts, and grains in your diet.
3. Eat food with glycemic index (GI) Low
GI is a measure for the speed and amount in which the food releases sugar into the blood stream. The higher the number of GIs in the diet, the lower the satisfaction gained. Of the 20 studies that have been published between 1977 and 1999, 16 research suggests that low GI foods can provide the satisfaction derived from eating and reduce hunger afterwards. Besides potatoes other protein-rich foods that also have very low GIs, include beans, lentils, and most fruits and vegetables.
4. Eat Breakfast
Daily breakfast for most people can help prevent overeating during the day. This phenomenon is studied formally in research published in the Journal of Nutrition. This study shows that people who consume more food at night, on average, consuming more calories than people who eat large portions for breakfast. So in order to have a natural appetite, make sure you do not forget breakfast.
5. Eat a little, not too much
When we are hungry, it is difficult for us to control what we eat and how much. Eating between meals and eat a little nuts or fruit in the afternoon / evening to make us eat more healthy meals at odd hours. Also, eat regularly is also associated with lower levels of insulin (a hormone that can cause weight gain in the body by stimulating the production of fat).
6. Do not Buy
One way is a good diet with proper food selection patterns, because unhealthy food is too easy to get, and hard to not eat it. A fairly easy way to achieve this is to make sure not to shop at the supermarket when hungry. So eat before shopping.
7. Limit Alcohol Consumption
One way to reduce unwanted calories is alcohol. Some drinking alcohol because of the perception generated by the alcohol in the form of taste and relaxation effect. But that is not well recognized is that drinking alcohol can also be caused by thirst and hunger. Maintaining order not to thirst and not go to a bar or restaurant when feeling hungry can suppress the amount of your alcohol consumption.
8. Use small plates
Meal will be difficult enough if we eat using a large plate, since eating with his use of the plates can be a tendency to serve and eat more than necessary. Therefore eat using plates and small bowls to help limit excessive eating.
9. Chew your food
Eating more slowly can help ensure that the amount of food absorbed by the body and can reduce the risk of eating too much. Ideally, food should be chewed before you swallow it evenly. It also can help us not to touch the food and tools to eat again until the food actually eaten entirely.
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