How can i cut hunger?!
Question: I was wondering what healthy snack foods are great to cut hunger, are there any that actully stay with you? because fruit and vegies dont allways stay with me very long. I'm trying to loose weight. are there any techniqes anyone uses?
Answers: I was wondering what healthy snack foods are great to cut hunger, are there any that actully stay with you? because fruit and vegies dont allways stay with me very long. I'm trying to loose weight. are there any techniqes anyone uses?
Increasing your fiber intake may help you.
- Fibre helps to control blood sugar levels, which in turn controls appetite.
- Fiber helps in digestion of fat and hence prevents that fat from being stored and deposited by the body
A good fiber intake will mean that when you eat, you will feel fuller for longer.
Good Fiber foods:
1.) Soya Beans: All types of beans including peas are rich sources of soluble fiber but the best of all is soya beans, these have a wealth of fiber. Nowadays the market is filled with all kinds of soya milk and soy milk products, an easy way to intake fiber.
2.) Oats: Oats are a rich source of soluble fiber and an oat meal is not only healthy but also tasty. Oat meal is best for breakfasts. In addition to oats, rye, chia, and barley also contain fiber and can form a part of your high fiber diet.
3.) Plums, Prunes and Berries: Plums are known sources of both soluble and insoluble fiber. The plum skin contains insoluble fiber and the inner pulp contains soluble fiber. Certainly a tasty way to reduce weight. Other fruits include, raspberry, blackberry, pear and rubus.
4.) Broccoli and Carrots: The best way to eat these vegetables and get maximum advantage is by either eating them raw or partially boiled. Other green leafy vegetables like spinach, quinoa also contain high amount of soluble fiber.
5.) Skin of vegetables that grow below the ground: Skins of most vegetables that grow below the surface of earth like onions, potatoes and sweet potatoes are high sources of fiber. So think twice before cutting the skin while cooking these vegetables. For a high fiber diet, include these vegetables without peeling.
You could also use a fibre supplement such as FibreSure or Benefibre. You just add 1tsp to a glass of water twice a day.
Along with the fiber increase, it is important that you drink plenty of water. So you will need at least 2ltrs a day. Sparkling water or soda water will make you feel full and is just as good for you as plain water. This may help curb unneccessary snacking. It is important to make sure you have all your vitamins each day. Take a multi vitamin if you must. Your body craves food when you are defficient in a certain nutrient and you will continue to feel hungry regardless of HOW MUCH food you eat untill you have satisfyed that particular deficiency.
NEVER MISS BREAKFAST!!!
I know everyone always says it! I used to get fed up of hearing it too! But it's true. Alot of people skip meals thinking that it will help them lose weight. The only problem with skipping breakfast is that your metabolism shuts down when you go to sleep, but it doesnt wake up when you do! It only wakes up once it has registered a food intake. You don't need to have a big breakfast if you don't want to. A low cal yogart, or a piece of fruit will do, just anything to get the fire started and kick your metabolism into action. Otherwise Your metabolism will stay asleep all day until you do eat and you will have burnt no calories throughout the morning and early afternoon.
It is also a good idea to bulk your plate up with negative calorie foods. These are foods that spend more calories during digestion than what was in the food in the first place. For example: An apple contains 60 - 90 Calories (depending on the type) But the body uses 80 -100 calories digesting it. therefore you have actually burnt 20 or so calories by eating as opposed to storing 80 Kcals!
Negative Cal Fruits as follows:
Apples
Blueberry
Cantaloupe
Cranberry
Grape Fruit
Honey Dew Melons
Mango
Oranges
Peaches
Pineapple
Raspberries
Strawberries
Tangerines
Watermelon
Negative Cal veggies:
Asparagus
Beets
Broccoli
Green Cabbage
Carrot
Cauliflower
Celery
Chili Peppers
Cucumber
Endive
Garden Cress
Garlic
Green Beans
Lettuce
Onion
Radishes
Spinach
Turnips
Zucchini
Out of these foods the Papaya, Pineapple, Grape Fruit, Asparagus , Watermelon stimulate more enzyme action than most others, therefore burning more fat.
Exercise.
At least 30 mins of CV exercise is recommeneded 3 times a week. Which will also speed up your metabolism. And muscle burns fat so it's a good idea to throw some weights in too. This doesn't mean you have to bulk up, just exercise and improve whats already there.
And Finally:
Trick your body. If you eat 1500 kcals everyday and exercise exactly three times a week on exactly the same days each week and exactly the same times for the same length of time each time. Your metablism will come acustom to this and will not work as hard. If you mix it all up a bit you will keep your metabolism guessing, meaning that your body has no idea how many cals will be taken in and how many you will spend, so it will always work full steam ahead. For example one day eat 1500 kcals, another day eat 1000 then 1200 and so on, and for exercise do 30 mins one day, 60 another 45 another, some weeks do three days another do 4 days etc...
Bare in mind your body will also get used to the exercise you do so you will need to swap that around a bit too. For example if you use a crosstrainer for your cv exercise. Doing this 30 mins 3 times a week on the same resistance will eventualy stop working, as well as changing how many times a week and for how long, you will need to change the exercise itself. Every now and again do some running, or aerobics.
Hope this helps, good luck x
drink a glass of water, before your meal or
eat a bowl of soup before your meal.
protein shakes are REALLY filling and keep you full forever, but don't drink them unless your working out on a regular basis, or it will make you gain weight, but if your working out it helps you burn fat and cuts hunger.
It doesn't matter what the food is, but eat more meals in smaller portions
I'd say to drink more liquids, preferably water or chew gum, its sort of like playing a trick on your stomach, that chewing sensation helps diminish your hunger, or eating something that requires you to chew a lot more before actually swallowing. If you want to lose weight I'd suggest eating breakfast every morning, eat several meals throughout the day like an apple, granola bar, things that are low in calories and good in nutrition that way you're metabolism is constantly going, if you begin to starve yourself your body stores the fat and uses it as a reserve because your body isn't sure when you'll eat again.