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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 July 10, 2020

    How to Take Control of Your Life with Better Boundaries

    How to Take Control of Your Life with Better Boundaries

    We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

    We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

    So, how to take control of your life and stop being pushed around?

    Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

    What Boundaries Are (And What They’re Not)

    Boundaries are limits

    —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

    Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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    Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

    Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

    Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

    How to Establish Boundaries and Take Control of Your Life

    Here are some ways that you can establish boundaries and take control of your life.

    1. Self-Awareness Comes First

    Before you can establish boundaries with others, you first need to understand what your needs are.

    You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

    To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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    You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

    • Where do you need to establish better boundaries?
    • When do you feel disrespected?
    • When do you feel violated, frustrated, or angered by the behavior of others?
    • In what situations do you feel you are being mistreated or taken advantage of?
    • When do you want to be alone?
    • How much space do you need?

    You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

    2. Clear Communication Is Essential

    Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

    Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

    3. Be Specific but Don’t Blame

    Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

    That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

    Sample language:

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    • “You may not…yell or raise your voice to me…”
    • “I need…to be treated with respect…”
    • “It’s not okay when…you take things from my desk without asking…”
    • “I won’t…do your work…cover for you anymore…”
    • “It’s not acceptable when…you ridicule or insult me…”
    • “I am uncomfortable when…you use offensive language”
    • “I will no longer be able to…lend you money…”

    Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

    4. Consequences Are Often Necessary

    Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

    Follow through. People won’t respect your boundaries if you don’t enforce them.

    Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

    We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

    It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

    It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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    Final Thoughts

    Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

    Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

    Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

    The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

    Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

    Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

    They will simply become a natural extension of your self-respect.

    Featured photo credit: Thomas Kelley via unsplash.com

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