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Foods That Can Suppress Appetite And Help With Weight Loss

Foods That Can Suppress Appetite And Help With Weight Loss

Committing to exercise is only one facet of living a healthy lifestyle. Some of our biggest health challenges center around our food choices- especially when we’re feeling hungry.

When we’re trying to make positive dietary changes in our diet, it’s tough to resist the temptation of snack food. The hungrier we become, the more likely we are to eat whatever is available. One minute, you’re eating a snack to relieve your hunger pangs, and the next, you’re mindlessly chowing down on an entire bag of chips.

I remember one night early in my wellness journey when I had to work so hard to suppress my appetite. It was around 2 AM, and I woke up feeling so hungry that I couldn’t go back to sleep. The likely culprit for this intense hunger was the unfulfilling dinner I had eaten the night before. I ended up reaching for snack foods and eating way more than I should have to quell my hunger.

Its not how much you eat, but what you eat that makes a difference

My efforts to clean up my diet and get fit initially centered around eating less, but I kept having repeats of that 2 AM snack attack scenario. After some trial and error, I discovered that caloric restriction and portion control is not a sustainable means of curbing hunger. It wasn’t how much I ate, but what I ate that helped me rein in my insatiable appetite.

Calories are just units of energy, but they don’t tell us anything about the nutritional value of the food we eat.[1] You can eat 500 calories of fries or 500 calories of apple slices, but the outcome of each choice is different. If you opted for the fries, there’s a good chance you’d be reaching for another snack sooner than if you had gone for the apple slices.

5 Common Snack Choices That Will Leave You Hungrier In The Long Run

I discovered that many of the things that I was eating wouldn’t relieve my hunger long-term. An hour after a snack, you’d find me prowling around in my kitchen to find something else to eat. Here are some of the ways that I tried and failed to satisfy my hunger.

1. Artificial Sweeteners

    When I decided that I wanted to lose weight, I immediately started consuming products made with artificial sweeteners. I put Sweet n’ Low in my coffee, and I drank diet soda. It seemed like a great way to cut corners and still enjoy the things I loved.

    This flawed thinking has destroyed many health plans. When you consume artificial sweeteners, your taste buds may be satisfied, but your brain is not. Artificial sweeteners leave the body craving actual sugar even more intensely than if you’d just had a regular soda.[2] You’ll wind up reaching for snacks more throughout the day to make up for the sugar you didn’t have.

    2. Juices

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      This one is tricky. Most of us feel like juice is a healthy alternative to drinking soda. It is made from fruit after all. How bad can it be?

      When you squeeze all the juice out of a piece of fruit, you’re taking the sugar, and leaving the fiber behind. You’ll experience a spike in blood sugar, and you’ll flood your bloodstream with insulin in an attempt to process all that sugar.[3] As your body works to regain equilibrium, your blood sugar will plummet, which will leave you feeling tired and hungry.

      3. Fast Food

        The drive-thru can be tempting even though you know almost nothing good can come from eating fast food. Fast food is loaded with salt, trans fats, and artificial ingredients.

        You may satisfy your immediate need to eat at the drive-thru window, but you’ll end up feeling sluggish later. The high sodium in these foods leaves you bloated, trans fats make it hard for your body to understand when it’s full, and ingredients that you can’t pronounce can have long-term negative consequences on your health.[4]

        4. White Bread

          Sometimes it just doesn’t feel like I’ve eaten until I’ve had a piece of bread or a dinner roll. I didn’t realize that my predisposition to eat white bread would leave me feeling hungrier later.

          Carbohydrates are only half the problem with white bread. Your body treats white bread like a massive influx of sugar. Reach for whole-grain breads, which are loaded with fiber, have a lower glycemic index, and they typically have fewer carbs and calories than white bread.[5]

          5. Salty Snacks like Chips and Pretzels

            Known for their saltiness and satisfying crunch, it can be hard to say no to a pretzel or twenty. Pretzels and chips may not seem that bad for you, but if you mindlessly munch on them, you’ll be raiding the break room for doughnuts in no time.

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            Many salty snacks are full of carbohydrates and processed sugar. They can affect your body in much the same way that white bread does. When you eat that bag of pretzels, your blood sugar spikes, which triggers the release of insulin, which causes your blood sugar to drop.

            The added salt can leave you feeling thirsty, which you might interpret as hunger. Instead of having a glass of water that you need, you set out looking for something else to eat.

            Eat The Right Snacks That Squash Hunger

            After I realized I was reaching for the wrong types of foods, I knew I had to change my eating habits. I educated myself about which snacks would leave me feeling fuller for longer so that I wouldn’t feel hungry all the time. This made it possible for me to end my mindless snacking habits and focus on creating a healthier lifestyle.

            Some of the best snacks for satisfying hunger are full of lean protein. Lean protein leaves you feeling full without consuming lots of extra calories and processed sugar. [6]

            High-fiber foods take longer for your body to break down, which means that your blood sugar will increase gradually and remain stable for longer. [7]. Water-rich foods can also help you feel full while consuming fewer calories, and they’ll keep you hydrated.

            10 Foods To Keep You Feeling Fuller For Longer

            Here are my top-ten go-to snacks for staving off hunger without sacrificing your health goals.

            1. Popcorn

            popcorn

              Not all popcorn is created equally. If you head to the movie theater and down a bucket of salty buttered popcorn, you are not doing yourself any favors.[8] Homemade popcorn seasoned with herbs or nutritional yeast can give you the satisfying crunch without all the calories.

              Popcorn’s high fiber content makes it a filling alternative to empty calories that you might get from a bag of chips.

              2. Dark Chocolate

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                Nothing brought me more joy than realizing I could eat chocolate without sabotaging my health. The key with this snack is to look for quality. Going to the gas station and picking up your favorite candy bar isn’t going to set you up for success. That kind of chocolate is full of sugar, fat, and unpronounceable ingredients that do nothing but add to your waistline.

                Dark chocolate that contains a high percentage of cacao will taste more bitter than milk chocolate, but it has many health benefits. The bitterness of dark chocolate slows down your digestion, which translates into feeling fuller for longer. It also curbs the production of a hormone that stimulates hunger.[9]

                3. Greek Yogurt

                  Yogurt has always been considered a healthy snack, but some yogurt is laden with sugar. Low fat and fat free options aren’t so great either. Some of the nutrients in yogurt are fat soluble, meaning that your body needs to consume fat to benefit from the nutrients.

                  Greek yogurt is a solid snack choice for suppressing your appetite because it has half the sugar and twice as much protein as regular yogurt.[10] It’s also an excellent source of calcium, and the probiotics in Greek yogurt are great for your digestion.

                  4. Almonds

                    High-protein, high-fiber, and an excellent texture make almonds a go-to snack for a busy day. [11] Limit your consumption to a single serving to reap the most benefit.

                    5. Water-rich Fruits and Veggies

                      This works similarly to drinking a glass of water before you indulge in food. Water-rich foods such as cucumbers, carrots, and watermelon can satisfy your need for a snack with some texture, and they’ll help you hydrate. These foods are rich in fiber and nutrients that you need to feel your best.

                      6. Avocado

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                        This is my go-to hunger busting snack. Avocados are high in monounsaturated fat (good fat) and fiber.[12] Spread some avocado over a piece of whole grain toast or scoop it out of the rind for a quick and satisfying snack.

                        7. Hummus

                          Hummus is made of chickpeas, which makes it an excellent source of protein and fiber. When you pair hummus with water-rich veggies like carrots, cucumbers, celery, or snap peas, you have a winning combination that will leave you hydrated and satiated.[13]

                          8. Beans and Legumes

                            Beans are the unsung heroes of the food world. They are relatively inexpensive, versatile, and satisfying. They are low-calorie, high-fiber, protein-rich powerhouses that we almost certainly could stand to eat more often if we want to lose weight.[14] Chickpeas, peas, peanuts, and lentils all fall into this snack category.

                            Having some celery with one serving of peanut butter, a handful of roasted chickpeas, or a small bowl of homemade lentil soup can keep you from emptying the cookie jar later.

                            9. Eggs

                            how to tell if an egg is good

                              Despite the bad press that eggs have faced over the years, nothing stomps out hunger like an egg. Eggs contain protein, which leaves you feeling fuller for longer. A recent study demonstrated that people who ate two eggs for breakfast ate less at a lunch buffet than the experimental group that ate a bowl of cereal with the same number of calories.[15]

                              10. Water

                                If you’re feeling the urge to snack, you might be thirsty. Your body will look and feel better when it’s fully hydrated, and you’ll consume fewer calories if you drink a glass of water before reaching for a snack.[16]

                                Healthy snacks don’t have to be boring

                                Mindless eating can wreck your diet plans. Listen to your body, and find snacks that suppress your appetite and pack a nutritional punch. These snacks stick to your ribs, which will help you stick to your plan.

                                Reference

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                                Angelina Phebus

                                Writer, Yoga Instructor (RYT 200)

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                                Last Updated on September 18, 2020

                                7 Simple Rules to Live by to Get in Shape in Two Weeks

                                7 Simple Rules to Live by to Get in Shape in Two Weeks

                                Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                                Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                                1. Exercise Daily

                                It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                                If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                                Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                                If you’re a morning person, check out these morning exercises that will start your day off right.

                                2. Duration Doesn’t Substitute for Intensity

                                Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                                One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                                This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                                3. Acknowledge Your Limits

                                Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                                Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                                Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                                4. Eat Healthy, Not Just Food That Looks Healthy

                                Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                                The basic nutritional advice includes:

                                • Eat unprocessed foods
                                • Eat more veggies
                                • Use meat as a side dish, not a main course
                                • Eat whole grains, not refined grains[3]

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                                Eat whole grains when you want to learn how to get in shape.

                                  5. Watch Out for Travel

                                  Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                                  This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                                  If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                                  6. Start Slow

                                  Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                                  If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                                  7. Be Careful When Choosing a Workout Partner

                                  Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                                  My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                                  If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                                  I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                                  Final Thoughts

                                  Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                                  Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                                  More Tips on Getting in Shape

                                  Featured photo credit: Alexander Redl via unsplash.com

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