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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 June 13, 2019

    5 Fixes For Common Sleep Issues All Couples Deal With

    5 Fixes For Common Sleep Issues All Couples Deal With

    Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

    You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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    1. Use a bigger mattress to sleep through movement

    It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

    Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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    2. Communicate about scheduling conflicts

    If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

    3. Don’t bring your technology to bed

    If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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    4. White noise and changing positions can silence snoring

    A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

    5. Use two blankets if one’s a blanket hog

    If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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    Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

    Featured photo credit: Becca Tapert via unsplash.com

    Reference

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