Try these tips to curb your appetite and lose weight in the process

By Charles Stuart Platkin

Special to the Star-Telegram

Trying to lose a few pounds? A large part of eating too much is
about our appetite; if we could get that under control, the
weight would simply fall off. Here are a few strategies.

1. WaterCan water help you stay
full? I know after I drink several glasses of water I eat less.
In fact, some studies support this notion. Water can help you
lose weight by keeping you feeling full and helping to reduce
your consumption of other high-calorie drinks (and foods). A
recent study found that over the course of 12 weeks, dieters who
drank water before meals three times per day lost about 5 pounds
more than other dieters. Try drinking about two 8-ounce glasses
before each meal.2. NutsThere are
many types of nuts with health benefits. In addition to other
benefits, nuts (almonds, pistachios, walnuts, etc.) can help fend
off hunger. They're high in fiber and protein -- both hunger
fighters. Just limit portions to about 1 ounce, because nuts are
high in calories, too.3. Naturally
occurring fiberFoods that are naturally high in fiber
(e.g., 100 percent whole grains, fruits, vegetables, legumes)
fill you up because they take up room in your stomach and slow
digestion. Why only "naturally occurring" fiber? According to the
journal Nutrition Review, inulin
(often added to foods as fiber) may help you go to the bathroom
in the same way natural fiber does, but it doesn't have the same
effect on slowing down stomach-emptying (making you feel full
longer) or helping to lower cholesterol.4.
SleepWhen you're tired you're less likely to make healthy
food choices. And many sleep-deprived people believe they
"deserve" to eat something sugary and fatty. A few studies have
demonstrated that lack of sleep leads to an increase in the
hormone ghrelin (which tells the body to eat) and a decrease in
the hormone leptin (which tells your body to stop eating).Studies
show that you need roughly 7.5 to 8.5 hours of sleep to get the
benefits for diet and exercise. You should have a regular bedtime
seven days per week. Also, check your mattress and box spring.
When was the last time you replaced them? Make sure your room
temperature is comfortable. Get rid of the TV in the bedroom. And
make your sleep environment quiet.5. Watch
a comedyAccording to an article in the
journalAppetite, watching a comedy can reduce your
appetite. In the study, one group watched a 7.5-minute clip of an
animated comedy with a plate of cookies in front of them, while
the control group did not watch the film. The comedy group ate
about one medium chocolate chip cookie less than the control
group.6. Eat more
veggiesVeggies help you lose weight because they're high
in fiber and water (see above), plus you get a lot of food for
few calories. For instance, for the same 227 calories in one
brownie you could eat 7.5 cups of broccoli.7. SoupBecause soups are water-based, they tend
to make you feel less hungry without adding too many calories, so
you eat less. Barbara Rolls, Ph.D., a professor of nutrition at
Penn State University, has led several studies that show soup can
help you lose weight when consumed prior to a meal. One study
found that eating soup prior to your meal could reduce total
consumption by as much as 100 calories. There are many
great-tasting, low-calorie soups by Campbell's, Healthy Choice
and Amy's Kitchen. Just watch out for sodium and keep calories
under 100 per cup.8. Limit
alcoholAlcoholic drinks are like liquid doughnuts. Alcohol
impairs judgment, which means that you eat and drink more. To top
it off, most people enjoy eating high-calorie, high-sodium snacks
when they drink. Alcohol can be especially harmful to dieters
because it may cause blood sugar levels to drop, which can
stimulate your appetite.Try some good, lower-calorie drink
options: red or white wine, wine spritzers and drinks made with
seltzer or club soda. And steer clear of drinks that are really
desserts (e.g., cream or ice cream drinks).9. Reduce stressWhen you're stressed, your body
releases cortisol, a hormone designed to help you either fight or
flee. But when the cause is not a lion about to attack but rather
a stressful e-mail, the cortisol may trick your body into
thinking it has done something active in response to a perceived
threat and send a signal to your brain to refuel your body.The
other biological reason why stress can derail your diet is that
carbs help you feel better. Judith Wurtman, Ph.D., co-author of
The Serotonin Power Diet (Rodale,
2008), was the first to connect food with mood when she found
that carbohydrates boosted a potent brain chemical called
serotonin, which controls mood, sleep and appetite and, when
elevated, helps you to feel more relaxed and calm.When stressed,
we long for comfort foods such as brownies, doughnuts, candy, ice
cream, pizza, mashed potatoes and fried chicken. One reason is
that your parents probably gave you an ice cream when you had a
bad day at school or when you lost the big game, so these are
what you're used to having in times of discomfort.10. Eat less saturated fatA study done at the
University of Cincinnati and reported in Brain Research proposes that human beings can
learn how much food they should eat to be at a healthy weight.
However, the researchers found that diets high in fat impair the
function of the hippocampus, which results in less ability to
notice the "stop eating" cues. Bottom line: Lower your intake of
saturated fats by eating lean meats and low-fat
dairy.Charles
Platkin, Ph.D., M.P.H., is a nutrition and public health advocate
and founder of DietDetective.com^[1].

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References

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