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How To Lose Weight Without Controlling Your Appetite

How To Lose Weight Without Controlling Your Appetite

Looking for a sure-fire way to shed a few pounds? Eat less.

Okay, while this strategy might be effective, putting it into practice is admittedly harder than it sounds. There are many physiological, psychological, and social cues that can spark feelings of hunger. Trying to suppress your appetite and overcome the urge to grab a snack can quickly become exhausting and lead to disappointment.

Instead of relying on your willpower to keep your appetite under control, here is a 5-step process that will help you lose weight without focusing on how much you’re eating.

1. Boost your metabolism with a few minutes of exercise

One obvious way to counter-balance the number of calories you eat in a given day is to exercise. Research has shown that exercise can boost your metabolism by up to 37%, meaning that your body will continue burning up calories long after your exercise session has ended.

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Even better, you don’t have to spend hours at the gym to reap the benefits. Short bursts of intense activity can stimulate your metabolism even more than a full-blown workout.

Here’s one example of a 5-minute workout that will turn your body into a calorie-burning machine.

2. Start with the right appetizer before each meal

Not all appetizers are created equal, so it’s important to be clear: filling up on pre-meal garlic bread isn’t your ticket to losing weight! Instead, choose a lower-calorie appetizer, such as soup or salad, before every meal.

Eating a healthy appetizer will help you feel more full when it comes time to chow down on the main course. Main dishes often consist of higher-calorie foods, which is why starting with a lighter soup or salad has been shown to reduce the total calories consumed at a meal by 12% or more.

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3. Include at least one super-filling food

Some foods are very satiating, meaning that they fill you up faster and keep you feeling full for longer than other foods you might choose. The most satiating foods are generally those that are high in water content, high in fibre, or are loaded with protein.

In order to keep your hunger in check, it’s important to make sure your meals include at least one satiating food. See the infographic below to find foods that will satisfy your hunger without leading to a subsequent sugar crash.

Satiating Foods

    4. Slow down by chewing more

    Many people overeat simply because they eat too quickly. It is important to give your brain time to recognize how much and what type of food you’ve just eaten so that it can regulate the hunger you feel.

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    One very simple way to slow down your meals is by chewing more. Here’s a good rule of thumb to follow:

    “Drink your food and chew your drinks.” — Lorene Sauro, Holistic Nutritionist

    This is suggesting that you should chew your food so much that it is liquified in your mouth. This will require more chewing for certain foods (e.g. meat) and less for others (e.g. pasta). As for the suggestion to “chew your drinks”…

    5. Avoid consuming liquid calories

    Drinking sugary drinks like soda, alcohol, or even fruit juice is a guaranteed way to rack up calories without ever feeling very satisfied. That’s why these high-sugar calorie sources are sometimes called “stealth calories” — they add up quickly without you even realizing it.

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    To effortlessly keep your appetite in check, refer back to our rule of thumb: “Drink your food and chew your drinks.”

    Drinks that have substance, such as smoothies or pulpy vegetable juices, are excellent for weight management because they are often high in fibre. Unlike fruit juices, which are processed to have the most fibrous part of the fruit removed, a “chewable” drink includes whole fruits and vegetables. Here’s one to try today:

    Featured photo credit: Yummy/Alessandro Valli via flickr.com

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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