Strategies To Limit Hunger While You Lose Weight  

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These strategies may interest those guys who are losing weight. These was developed by Rachel Herz, PhD, a psychologist at Brown University’s Medical School and author of The Scent of Desire.

Whip up a side of potato salad
Potatoes contain a type of starch known as natural resistant starch that acts a lot like fiber once it’s in your digestive system, according to Katherine Beals, PhD, RD, a nutrition professor at the University of Utah. That means they make you feel full longer, keep your blood sugar level after a meal, and may even reduce body fat.

Front-load your day’s calories
In a recent study, University of Texas at El Paso researchers found that people who ate breakfast took in 5% fewer calories over the course of the day. That’s only about 100 calories (if you typically eat the 2,000 calories per day recommended for adult women), but, over time, it adds up. Saving 100 calories a day for one year equals a loss of more than 10 pounds. Experts estimate most of us eat 20% of our daily calories at breakfast, 30 percent at lunch, and 50 percent at dinner. “You would probably be better off shifting more of your total daily calories to the morning,” says lead author John de Castro, PhD. If you can’t stomach a bigger breakfast (keep it healthy with a combo of low-fat protein, whole grains, and fruit or veggies), add a midmorning snack (a container of yogurt, some fruit with a few whole-grain crackers, or half a sandwich).

Pull out the blender
Froth beats fat. This is one of the best and least-known discoveries of professor Barbara Rolls, PhD, author of The Volumetrics Eating Plan. Rolls found that study subjects who drank smoothies and other drinks blended for at least twice as long as necessary ate 12% less—and felt fuller—than those who drank beverages blended for a shorter period. Why? Blending is a no-calorie way to increase serving size by adding air. Adding low- or no-cal ingredients to entreés (such as lettuce and tomato on top of turkey burgers or alongside broiled fish) has a similar effect: They work by increasing the amount of water instead of air.

Fool your sweet tooth with scent
A whiff of vanilla may be the antidote for your craving for a double dip of Ben & Jerry’s New York Super Fudge Chunk ice cream. Here’s the theory, according to experts: The inherent sweetness of vanilla sends neuropeptides (gut-to-brain messengers) into a kind of sensory overload that fools you into feeling like you’ve satisfied your sweet tooth. Any vanilla scent?—extract, body lotion, or a candle—has a similar effect. A special spray designed to curb appetite may work, too. One to try: Scentology’s Crave Control (read more about here), which was developed by Rachel Herz, PhD, a psychologist at Brown University’s Medical School and author of The Scent of Desire

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This entry was posted on Thursday, November 13, 2008 and is filed under . You can leave a response and follow any responses to this entry through the Subscribe to: Post Comments (Atom) .


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