Control Your Eating

Eating is voluntary, isn't it? Shouldn't we be able to stop ourselves when we've had enough? If only it were that easy. Unfortunately, when that dessert cart rolls around, "no" isn't on the list of options. So what can we do to trick our minds that we're full and don't need to eat more? Read on.

Steps

What You Should Do

1. Drink plenty of water. When you stomach is full of water, it stops sending signals to your brain that it wants food. You'll feel fuller on absolutely zero calories. To top it off: Your metabolism gets a boost too.
   • Although water passes through the digestive system quite quickly, it can still help decrease your appetite. Often we mistake thirst for hunger, especially when the mid-afternoon cravings hit.
   • 10 minutes after drinking 17 ounces of water, subjects of a study in Germany saw a 30% increase in their metabolic rates. And in other studies, it's been shown that water drinkers lose more weight and keep it off.
2. Get some rest. Losing weight while you sleep sounds like a miracle, doesn't it? But recent research says there are definite connections. Two hormones, leptin and ghrelin, are controlled by sleep; those hormones help control appetite. So don't feel guilty about squeezing in that nap -- you're just curbing your hunger!
   • These two guys work together symbiotically. Ghrelin stimulates the appetite while leptin tells your brain you're full. And leptin, believe it or not, is produced in your fat cells.
3. Start sniffing. Suppressing your appetite is all about tricking your brain -- and using your nose is the ultimate way to do this. In a recent study, people who inhaled peppermint at regular intervals ate 2,700 calories per week less than normal -- which is almost a one-pound loss.
   • In addition to popping that after-dinner mint, banana, green apple, and vanilla show similar miracle-working. And in this one case alone -- more is better: the more you sniff, the fewer calories you'll intake. Put some scented candles in your snack drawer; it'll probably mask the chocolate-y aroma to boot. And if you know you're a stress-eater, try sniffing through your right nostril and your right nostril only; this goes to the side of your brain where your emotions are processed. Reducing your anxiety could reduce your desire to eat.
4. Eat slowly. When you eat, you should be eating, not multi-tasking. You'll be able to concentrate on your food and actually taste the flavors. And eating slowly gives time for the digestive and hormonal processes to take place and your brain time to process the chemicals sent from your stomach saying you are, indeed, satisfied .
   • Take half an hour to finish your meal. To prolong it, chew slowly, put your fork down between bites, use chopsticks or your non-dominant hand, and simply take smaller forkfuls.
5. Chew gum. Not only is it good to control your appetite, it's good for your mind. It improves your memory, focuses you, and studies have shown that it improves grades!
   • Recent research has found that morning gum chewers consumed 67 fewer calories at lunch and surprisingly didn't make up for it at dinner. Some believe that chewing tricks the brain into thinking we've been eating for a while. On top of this phenomenon, you'll burn an extra 11 calories an hour. Huzzah!
6. Work out. So you probably already know that exercising burns calories -- but did you also know that it helps you consume fewer of them throughout the day? The American Journal of Physiology says that one hour of high-intensity cardio may keep you away from the kitchen for a couple hours afterward.
   • The hormones that tell your body you're hungry are suppressed by aerobic exercise. To pile on the benefits, get into interval training -- do short bursts of intense workouts with short bursts of rest in between.

What You Should Eat

1. Opt for healthy fats. It may seem like it's counterproductive, but healthy fats will keep you from eating less -- and unsaturated fats (the good kind) will give you energy and are a necessary part of any healthy diet.
   • Go for avocados, almonds, and olives. Note that the hunger-reducing effects of nuts tend to take about half an hour before you feel them, so eat them before you reach the point of being extremely hungry, or you’ll be tempted to eat more than you need.
2. Go for grapefruit. Although grapefruit diets are now just a relic of the 80s, research is still headed in its favor. At San Diego's Nutrition and Metabolic Research Center, a study was conducted where participants ate half a grapefruit with each meal. In three months, they lost an average of 3.6 pounds. Not bad for such little work. And that's not changing anything else about their diet.
   • If you're wondering why, you're not alone. It's believed that grapefruit lowers your post-eating levels of insulin, which can skyrocket after meals.
3. Pack on protein. And especially in the morning. Protein controls how much you eat by making you feel fuller faster. If you start off with it, you'll want to eat less throughout the day.
   • Eating lean protein (think Canadian bacon, low-fat yogurt, and egg whites) at breakfast can actually keep you fuller longer than if you were to eat it at lunch or dinner, says Purdue University. So aim to get at least one ounce (or 30 grams) of protein each time the sun rolls around.
4. Pile on potatoes. The good, healthy kind at least. It's good carbs you want, not simple ones lathered in butter -- and potatoes are just that. They take a while to break down; they stay in your intestine longer, delaying the onset of those treacherous tummy rumblings.
   • Substitute just about anything for a baked potato -- a medium-sized tater is only 100 calories -- if you watch your butter and sour cream. And chilled, cooked potatoes are even better -- when cold, their hunger-thwarting powers are increased (go for potato salad with vinegar). But know that eating potatoes doesn't mean super-sizing your order of fries or chowing down on a bag of chips. Anything cooked and slathered in oil has lost all its health benefits.

Tips

• If you have a sweet tooth, find out before you start eating if there is going to be dessert -- otherwise it will be difficult to skip the dessert even if you are already full and satisfied. You'll eat less waiting for the good stuff.
• Rehearse in your mind how you are going to eat slowly and enjoy your food today; time yourself to take at least 20 minutes to finish your meal

Warnings

• The methods above helps you get satisfied with less food; you still should make an effort to choose healthy food and exercise regularly.

Related Articles

• Eat Slowly to Avoid Overeating
• Lose Weight by Eating Slowly
• Lose Weight

See also

• Eat Chicken
• Eat a Kiwano (Horned Melon)
• Eat Peas
• Eat Tulips
• Blow a Bubble with Bubblegum
• Eat a Pear
• Eat French Fries
• Eat Cherries
• Eat Yucca
• Eat a Jicama

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