You are committed to a resolution- to lose excess weight and maintain an ideal body weight. To fulfill the resolution you have adopted healthy dieting methods recommended by health experts. you are excited and look forward to achieving the desired results quickly - dropping pounds, encouraging comments from friends, getting back to the skinny jeans.
In reality, it is not that easy to diet assiduously. You aren't alone. Many men and women while dieting or otherwise routinely experience sudden and irresistible food cravings. It could be hot dogs, potato chips, ice cream, cookies and, yes, chocolate. Falling prey to food cravings can thwart weight control efforts. The best way would be to curb appetite, suppress appetite. Before it becomes too strong to ignore, you can take control. Follow these simple strategies and gain control over your appetite.
Your Appetite - Learn to stay in charge
Often times, appetite and hunger are considered as synonyms. They aren't, both have different processes. Hunger is the need for food, fuel for the body to function reasonably well. How does your body know that it is time for food? Where does the sense of hunger come from? The hypothalamus is the center of hunger. The hypothalamus has important roles in the regulation and control of hunger. The hypothalamus has three main regions that have been scientifically associated with hunger, including the lateral, ventromedial, and paraventricular hypothalamus. These regions have been correlated with receptors for certain chemical messengers that signal hunger.
Now let us understand appetite. It is biophyschological, a result of both our biology (hunger) and psychology (desires and feelings). Appetite is desire for food, a stimulatory response triggered by anything, thought, smell and sight of food. There are times when we eat not due to genuine hunger but due to the fact that it is time to eat, or we are catching up with friends, with a cup of tea or coffee, when we feel sad or need to relax.
These are typical instances of eating of not being genuinely hungry. Perimenopausal women wanting to shed unwanted pounds and inches should learn to differentiate hunger and pseudo hunger. To accomplish weight reduction resolution, control appetite, curb appetite, suppress appetite and not hunger.
Listen to your body
The trick though, is in learning how to listen to your body and its hunger stimuli. It is a key skill to help you reach and maintain healthy weight for life. Here are some tips that will not only help you curb habitual impulsive eating but will also help you determine genuine hunger.
Studies show an evidence of a link between weight and time spent sleeping. There is a direct link between quality sleep and appetite. Those who do not get quality sleep will experience food cravings. Those who are denied quality rest may have problems with two hormones namely, leptin and ghrelin.
These two hormones work together to affect how hungry and full you feel. Leptin hormone works to decrease a person's appetite and ghrelin hormone works to increase a person's appetite. Sleep deprivation lowers levels of leptin, the hormone that signals your brain when you are full. Lack of sleep increases levels of ghrelin, which stimulates your appetite more than normal. Therefore you're left feeling hungrier and less satiated.
Understand the importance of sleeping well and form good sleep habits. Don't use electronic gadgets in the bedroom; especially not an hour before you go to sleep. Skip caffeine and alcohol before going to bed. Exercise regularly. Adhering to an exercise regimen helps you lose weight and sleep well. Don't exercise right before bedtime.
Conquer cravings and suppress appetite
Craving for food might be indicative of other issues; be it health reasons and addiction. A diet full of the necessary vitamins and minerals ought to knock down most cravings. Falling prey to craving can thwart your resolution to reduce weight and maintain an ideal body weight. Eat at regular hours and stay hydrated to conquer cravings.
Choose foods, curb appetite
Deprivation often results in over-eating. Fuelling your body adequately is important. So, choose foods that help curb appetite. There are several foods that can make you feel fuller, aid in weight loss and to improve overall health.
Keep cool and suppress appetite
When you get stressed out you usually overeat because your body releases a hormone called cortisol that makes you yearn for food. A relaxed body and mind usually does not overeat. A direct link between stress and weight gain has been established. The relaxed and calm mind can easily relate to the food it is using. The choice would definitely be healthier and better than a strenuous and tensed body.
Don't breathe through your mouth. This might end up making your body tense and tight; even encouraging your body to hold on to fat stores.
Deeper breathing provides your body with more oxygen. This added oxygen helps your body burn fat. It also promotes a feeling of calm.
Controlled deep breathing helps you maintain a balanced emotional state. This might help stave off emotional overeating.
Relaxed breathing, relaxed muscles and you are sure of better digestion. It also leads to more effective exercising.
A calm and relaxed mind promotes optimal digestion of food and assists in weight management. So, take control of your feelings. Practice ways to channel unconstructive and unhelpful thoughts efficiently. Consider and join yoga classes. Practicing yoga will stimulate your metabolism, curb appetite cravings, strengthen your body, and increase flexibility.