Thursday, 17 May 2012

How to controll your cravings

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

Drink plenty of water or other calorie-free beverages.Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.You're also less likely to overeat because fruits and vegetables displace fat in the diet. Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it. Whenever you feel like eating, look for physical signs of hunger. Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.So you can end up eating extra calories when an ice-cold glass of water is really what you need.

Think about what you can add to your diet, not what you should take away.  Work vegetables into meals instead of just serving them as sides on a plate. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream.
People sometimes confuse thirst with hunger. When you're done eating, you should feel better -- not stuffed, bloated, or tired.
Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit,.I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches. And that's not to mention the health benefits of fruits and vegetables. If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories. Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably. Be choosy about nighttime snacks. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea.

Consider whether you're really hungry. It is so easy to buy a variety of vegetables and incorporate them into dishes. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce. It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food.
But when you're hungry all the time, eating fewer calories can be challenging.

Spice it up. If you eat fewer calories than you burn, you will lose weight. Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight. I think putting your favorite foods off limits leads to weight gain because it triggers rebound and overeating.

By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight, that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much.

Enjoy your treats away from home and for those times you just can't get out  Eat protein at every meal. Stocks your kitchen with fresh fruit, which you thinks can be every bit as delicious as any other dessert. Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.
When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full.

 Eat several mini-meals during the day. Add spices or chiles to your food for a flavor boost that can help you feel satisfied. You can enjoy your favorite foods, but you must do so in moderation, So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.Instead of cutting out your favorite foods altogether, be a slim shopper.

Dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day, dinner should be the last time you eat. Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss.

Be physically active.When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control. Frozen vegetables Bags of pre-washed greens Canned diced tomatoes Canned beans Whole-grain wraps or pitas Pre-cooked grilled chicken breasts A few containers of pre-cooked brown rice Within minutes,you can toss together a healthy medley. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed.

If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor.  Swap a cup of pasta for a cup of vegetables. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit. Another trick is to use smaller plates.When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise. Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables .
Use non-food alternatives to cope with stress.This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too. Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success.

Order children portions at restaurants. Stock your kitchen with healthy convenience foods.Sooner or later, you're going to be faced with a stressful situation.

You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

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