Tips to curb

Tips to Curb Your Appetite

We all know we should cut back on the amount we eat to shed a few pounds, but sometimes, that’s easier said than done. Here are a few tips that may help you curb your appetite and avoid overeating:

Don't skip breakfast. You'll be less likely to overeat at lunch if you have a breakfast that includes high-fiber cereal, whole-grain bread or fresh fruit.

Eat slowly. Savor each flavor and texture, and remember it takes about 20 minutes for your brain to know you are full.

Think small. If you always eat everything on your plate, try starting with half the amount of food you usually eat. To make less food seem like more, have your main course on a salad plate or dessert plate. If you’re eating out, ask for a to-go box as soon as your meal is served; take half of your meal and place it in the box before you even begin eating.

Eat only when you're hungry. Stop and ask yourself whether you're hungry or just stressed or bored. Then eat - or don't eat - accordingly.

Ride out the urge. Cravings generally pass within seconds or minutes. Do something unrelated to food until the desire to eat passes. Exercise is an especially good and healthy distraction. Even simply walking around your office building can take the edge off.

Allow an occasional splurge. An occasional lapse won't hurt you. In the long run, it will have little impact on your lifetime plan for controlling your appetite.

Foods to Help Curb the Appetite
Still need some help keeping the cravings at bay? Here are a few recommended foods to help you curb your appetite.

Apples
High-fiber foods like apples generally require more chewing time, giving your body extra time to register the fact that you’re no longer hungry. Therefore, you’re less likely to overeat.

Pine Nuts
Pine nuts contain the highest amount of protein of any nut or seed. In Siberia, a handful of pine nuts are traditionally taken with a meal to create a feeling of fullness.

Flaxseeds
Flaxseed oil is the best-known plant source of omega-3 fats, and raw flaxseeds are even better, especially for appetite control. In addition to the omega-3, one ounce of flaxseeds provides the added benefit of 8 grams of fiber. The more fiber you eat at any meal or snack, the slower the rise in your blood sugar, helping to keep the hunger hormones at bay.

Oatmeal
Real oatmeal – not instant – is one of the healthiest carbohydrates. It’s low on the glycemic-load scale and has a high fiber content, so it enters your bloodstream slowly and keeps you full for a long time.

Salad
If you want to avoid overeating, try eating a small salad before a meal. The fiber helps slow the entrance of glucose (sugar) into the bloodstream, making you less likely to be hungry.

Soup
Soup is one of the best-kept secrets to appetite control and weight loss. Research at Pennsylvania State University show that men and women consuming two servings of low-calorie soup daily lost a whopping 50 percent more weight than those consuming the exact same number of calories with snack foods.