Restrict your intake of the “Great White Hazards” – white flour products, white rice, white potatoes and sugar/sweets.
- These foods trigger and perpetuate your appetite in addition to adverse metabolic effects.
- Replace these high glycemic, refined carbs with 100% whole grains and beans.
Pump up the volume! Eat as many “big, yet skinny” fruits and non-starchy vegetables as possible.
- Fruits and non-starchy vegetables are big and bulky due to their water and fiber, yet low in calories. Because volume trumps calories when it comes to appetite control these foods are invaluable. In fact, the more you eat of them, the thinner you will be.
Limit “ultra palatable” foods.
- Provocative (truly scary) studies have recently found that foods high in sugar or fat, especially foods high in both (think donuts, ice cream, cheesecake) can literally rewire our brains in such a way that we not only crave them, but can’t stop eating them. In a sense, these foods may be truly addicting. This syndrome has been dubbed “conditioned hypereating.” To avoid this obesigenic fate – make a concerted effort to reduce your access to and indulgences in foods with a high potential for addiction. The worst offenders are: ice cream, pastries, cakes, cookies, and other sweets, cheeseburgers, fried chicken, French fries, along other fast-food fare.
DO NOT DRINK sugary beverages – soda, fruit drinks, fruit juices, sports beverages, dessert coffees, etc.
- Sugary beverages have emerged as the most fattening of any form of calories!
- They elicit the dangerous “twin peaks” of glucose and fructose in the bloodstream that drive hunger and promote a slower metabolism.
- Drink water instead
Never skip breakfast
- Scientists consistently observe that regular breakfast skippers are heavier, get more diabetes, snack more, eat more high calorie high risk foods, like chips and sweets and get less nutrients over the day than regular breakfast eaters. (examples of a healthy breakfast)
Get your beauty rest.
- A growing number of studies are consistently showing that inadequate sleep makes you hungrier. Apparently not enough sleep boosts levels of the hormones that drive appetite and lowers levels of hormones that make us feel full – bad combo for the waist-line!
- Strive for 7-8 hours a night.