1. Participate in Physical Activity- It is proven that following intense physical activity that appetite is decreased, and when food is consumed following exercise that healthier choices are usually made. So push yourself a little harder, not only to burn calories, but to suppress that appetite!
2. Eat Breakfast- Eating breakfast allows your body to break the fast from the night before. Eating in the morning allows your body to know that it is getting the food, and nutrients that it needs to survive. This will increase your metabolism and keep your appetite under control.
3. Eat Enough Protein- Protein is digested at a slower rate in your body than carbohydrates are, so it provides your body with a more sustained, slow releasing source of energy that sticks with you throughout the day. Try to aim for at least 20 grams of protein in the morning to keep that hunger under control.
4. Drink Water- When you are hungry, try to drink a glass or two of water. Not only is it good for you, but we often mistake thirst for hunger. Once you have downed 16 oz of water reevaluate to see if you really are still hungry. Drinking water before your meal also takes up space in your stomach which can also help you to eat less when you actually do need something to snack on.
5. Eat Regularly- Speaking of snacks… snacking and having small meals throughout the meal can keep your appetite in check. Most commonly we overindulge when we have gone too long without eating and find ourselves craving everything in sight. Keeping that hunger moderated with small, lower calorie snacks can actually help keep your calorie totals for the day at a nice low level.
6. Avoid Mindless Eating- Be aware of what you eat. This helps improve of feeling of satiety and helps make it last.
7. Drink Tea- Tea is calorie free, contains no artificial sweeteners (as long as you don’t add them in) and is proven to help reduce hunger and increase the feeling of fullness, at least temporarily. On a chilly rainy day snuggle up with a warm cup of tea. Peppermint is a favorite of mine.
iFit Head Trainer
Margriet Westerterp-Plantenga, Kristel Diepvens, Annemiek M.C.P. Joosen, Sonia Bérubé-Parent, Angelo Tremblay, Metabolic effects of spices, teas, and caffeine, Physiology & Behavior, Volume 89, Issue 1, 30 August 2006, Pages 85-91, ISSN 0031-9384uright