It is astonishing how easy it can be for the extra pounds to creep up on us, especially as we age. Putting on a few extra pounds here and there may not seem significant but over the course of a few years, it can ultimately result in a considerable weight gain. To stop the insidious attack of the creeping pounds, start by following these tips to control your appetite.
Drink More Water. Consuming a large glass of water about 20 minutes before eating can take the edge off your appetite and make you less likely to overeat. When the stomach senses that it is full, it sends messages to the brain to stop eating. That water takes up space in the stomach, so those signals are sent sooner. And interestingly, mild dehydration can cause a sensation that is easily mistaken for hunger. You may think you are hungry, but you’re actually thirsty.
Avoid the “See Food” Diet. You see it, you eat it. Don’t leave unhealthy snack options where they are easily accessible. Put them out of sight in cupboards that are inconvenient to reach. Better yet, don’t even buy unhealthy snacks! Conversely, leave healthy food options visible to encourage good snacking. Try leaving a bowl of fruit on the kitchen counter.
Eat More Slowly. It takes time for our stomachs to send the signal to our brain that we are full. Because of this delay, we often eat more than we need. Slow down by chewing each bite thoroughly and allow your mind to catch up with your stomach. Additional benefits from eating more slowly include improved digestion and better nutrient absorption.
Make Eating a Singular Activity. Don’t multi-task. Keep meals free of distraction. Be fully engaged in the experience of eating so that you can be aware of your food and how much you have eaten. By paying attention to your food, you can avoid mindless overeating.
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