The Mid Life Flab
Click to Book Mark  I Like Menopot  Menopot Twitter  Menopot in Google+

Suppress Appetite

Suppress Appetite

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.

  • Keep a journal for a week and jot down what you eat and the circumstances of your eating - what caused you to eat, how you felt when you ate.
  • Learn to identify physical signs of hunger onset, the signs your body gives when you are hungry. This might manifest as lack of energy or gnawing or rumbling feeling in your stomach.

  • Eat when you start experiencing the signs mildly. If postponed, it can lead to bingeing.

  • Eat three balanced meals and healthy snacks in between. This helps to maintain energy levels, keeps you one step ahead of hunger and in control of food choices.

  • Satisfy hunger by eating healthy selections of whole foods. Healthy foods keep you satisfied longer, help to control cravings and can therefore be eaten with less risk of weight gain.

  • Eat slowly. Research indicates eating quickly significantly raises risk of being overweight. It takes 10 minutes to receive the signal that the stomach is full.

  • Chew properly and enjoy eating. Eat slowly. It improves digestion and also prevents overeating.

  • Sit down and focus on what you eat. Avoid distractions like listening to music or watching TV shows.

Curb appetite

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.

  • Don't starve. Blood sugar levels can drop, make you weaker and you'll end up bingeing on the food you crave.

  • Even otherwise, check blood sugar levels. Some cravings are the result of an imbalance.

  • Make a list of food cravings. Sit down and analyze why you crave a certain food so much. Deal with the reason. It can help you suppress appetite.

  • Research shows that cravings are actually very predictable, arriving at particular times and in particular situations.

  • Put off the decision to eat for 15 to 20 minutes. The craving will dissipate. Survive fake cravings by chewing on sugarless gum.

  • Take a whiff of vanilla scent to curb cravings. The sweet smell of vanilla tricks you into thinking you already satisfied your cravings for sugars.

  • Exercise significantly improves mood by releasing chemicals (endorphins) into the bloodstream, and will definitely help you to control your urge to eat.

  • Lose belly fat. Belly fat makes you hungry because it makes a hormone called neuropeptide Y.

  • Challenge your craving. Make a commitment regarding the foods you eat. It makes you stronger and gradually becomes a habit. Reward yourself for avoiding the craving

  • Keep healthy snacks around. There can be situations, especially for those who are on a restricted-calorie diet. It can really get tough. Go for a fruit piece or a raw veggie.

  • Instead of giving in totally, treat yourself to an occasional cheat meal.

  • Eat plenty of foods rich in calcium because sometimes food cravings can be traced back to a deficiency in calcium.

  • Get support. It makes managing cravings easier. Consider joining an online community that provides support to reduce 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.

  • Go in for foods that are high water, high-fiber foods like fruits and vegetables. They add bulk to your meals and help fill your stomach. Foods containing water, air, or fiber have fewer calories than other foods and also cause the stomach to stretch and empty slowly.

  • Consider lean protein. It keeps you fuller than other nutrients, needs more time to digest and absorb. Lean proteins are one of the best foods to eat to get rid of sugar cravings since most sugar cravings come from not eating enough protein. Try to get at least one ounce of protein at breakfast. You will feel more satisfied and end up consuming fewer calories throughout the day.

  • Drink whey protein. Research indicates whey protein helps you release appetite-suppressing hormones that curb food cravings.

  • Choose solid foods over liquids. Eating solid foods rather than drinking liquids can also help you feel fuller.

  • Drink a glass of vegetable juice before meals. It suppresses appetite.

  • Don't skip breakfast. Skipping breakfast leads to food cravings during the day.

  • Choose green tea over coffee. Green tea is a potent appetite suppressant and it's also an all-natural fat burner that helps you burn up to 43% more fat.

  • Avoid refined or processed carbs (mainly sugar) like fluffy white breads/bread snacks, regular sodas, most breakfast cereal, sweets, candy, cookies and cakes. These foods cause your blood sugar levels to rise very fast and then crash very quickly making you crave for more sugar or refined carbs.

  • Limit your salt intake as it leads to increased cravings and water retention.

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.

Tips on Managing Menopot - handy booklet

 Google+ Google+