Before committing to a diet in order to attain a weight loss goal, you may wish to first consider why you are eating more often and in greater quantities than required by your body in the first place.
If you are hungry at meal time, such as breakfast, lunch, or dinner, that is healthy and we do not consider that to be problematic from a body weight stand point.
What is of far greater interest are the instances in which you may grow hungry in between meals, which leads to snacking and can quickly contribute to superfluous poundage.
The desire to munch on something sweet or satisfying between meals can occur for a range of reasons. One common cause is the presence of negative emotions or anxiety. However, there are ways to neutralize such feelings without letting them morph into a food craving.
One method, particularly in the presence of free time, is to undertake an alternative activity which will take your mind off the negative emotions while, at the same time, occupying your time sufficiently to prevent you from grabbing a snack.
Examples include taking a bubbly bath, reading a compelling book, or even playing an attention grabbing video game.
If the food craving still persists, then at least make sure that you undertake some physical activity before you reach for the refrigerator or the cupboard.
You can either do some chores around the house, such as cleaning, gardening, or organizing, or you can perform a set of stretching or fitness exercises.
Often, feelings of hunger occur as a result of boredom
We eat because there is nothing else to do. Sweet and fatty foods tend to improve your mood and help you to overcome tedious moments.
However, try to stave off the boredom with other methods, such as watching an exciting movie or television show, solving a crossword or jigsaw puzzle, or calling a friend.
In addition to avoiding snacking between meals, you should also monitor your intake of food during meals to ensure that you do not overeat. Do not eat standing up, as you are much more likely to eat more than your body needs.
When you finish eating, rise and leave the table, as remaining in the table will provide a strong temptation for continuing to nibble even after you have had your fill. In determining whether you are full or not, wait until 20 minutes after you finish eating.
In many cases, feelings of continuing hunger after a meal are really phantom feelings which will disappear after a little time.
With respect to diets, be wary of short-term diets which promise rapid effects. In most cases, the weight will quickly return after you finish the diet, as your body will not have had sufficient time to reach a new equilibrium.
Make sure you eat breakfast, but avoid a heavy breakfast
A light breakfast will support your metabolism throughout the day. A serving of sprouted grains at breakfast is particularly salubrious, as it contains nutrients which counteract fat deposits and help manage the water levels within your body.
If you have a tendency toward snacking and you simply cannot help yourself, then make sure that your snacks are healthy. Try eating an apple, a glass of kefir, or a plain yogurt. These foods reduce your appetite. In the case of apples, try eating the apple seeds as well.
The seeds of a single apple contain an entire daily dose of iodine; they also work to reduce your appetite.
Try adding peas and beans to your daily diet
These foods improve digestion and tend to be filling. Baked potatoes also work well. By baking potatoes instead of broiling them, you are able to retain many more of naturally occurring nutrients.
If you love pasta, there is no need to force yourself to stop eating it. However, make sure that you eat pasta without meat or mushrooms, as combining them can worsen the digestive process and lead to greater fat deposits.
Of course, keep in mind the general rule of limiting foods which are high in sugars and saturated fat.
It is important to include vegetables in your daily diet
Try to eat at least 300 grams of vegetable servings daily. Keep in mind that, in general, the more vegetables, the better. With regard to salads, try to avoid complex dressings and stick to something basic, such as oils, yogurts, vinegars, or honey.
There are also ways to control your hunger. For example, try drinking a glass of tomato juice or mineral water right before a meal. As a result of doing so, you may find that you need up to 30% food to satisfy your hunger.
By contrast, coffee tends to increase your appetite. If possible, limit your coffee intake to two cups a day and drink it black, without sugar.
By battling overeating, rather than forcing yourself onto some draconian diet, you will be able to adjust your body’s equilibrium for the long term and significantly improve your chances of maintaining a healthy body weight on a consistent basis.