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TUESDAY TIP – HOW TO STOP FEELING HUNGRY

TUESDAY TIP – HOW TO STOP FEELING HUNGRY

You can keep your appetite in check by employing a few simple tricks to calm your hunger hormones between meals—and help you learn the difference between “real” hunger and hunger that comes more from habit, boredom, or thirst.

1. Reach for Water First

When appetite hits unexpectedly, reach for an ice-cold glass of water. Dehydration or thirst can make us think we’re hungry when we really just need some good old hydration.

Studies show that people who drink water prior to a meal consume 75-90 fewer calories, most likely because the water made them feel full.

If you feel hungry soon after meals, having a cold drink is a good way to tell whether you’re hungry or just thirsty. With practice, you can learn to tell the difference between the two.

2. Try Quick Bursts of Exercise

Mounting research also points to the appetite-suppressing role of high-intensity interval training (HIIT).

As little as two minutes of all-out exercise can be all it takes to keep that hunger in check.

Research shows that the people who had performed HIIT weren’t as hungry immediately following and for two hours after exercise. Their lack of appetite was most likely caused by reduced levels of plasma acylated ghrelin, a chemical commonly known as the “hunger hormone.”

3. Focus on Protein

Your body needs protein to build muscle mass, but protein can also be very helpful in suppressing appetite. Research shows that people who consume higher amounts of protein tend to consume fewer calories overall. Protein takes the longest to digest and produces the greatest feelings of satiety and guards your lean muscle mass, one of the primary drivers of your metabolism.

4. Think High Volume, Low Calories

Just like water can help fill your stomach and prevent overeating at meals, so can filling up on high-volume, low-calorie foods such as salads, fruit, water-based soups, and raw vegetables.

It’s the whole concept of ‘volume’ eating but with less chance of overeating calories. Research shows that weight-loss protocols tend to be more successful when they are focused more on encouraging high consumption of low-energy-dense foods and less on controlling portion sizes or reducing fat consumption.

In the real world, the volume-eating concept basically translates into eating salad and cooked veggies first at any meal. Eat these foods first and in plentiful amounts. The idea is that once you load up on side salad, cooked veggies, and maybe a little fruit, you won’t be nearly as hungry when higher-calorie foods hit the table.

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