Throughout my 15+ year career, I’ve seen countless diet and weight
loss tactics, from powders, pills and potions, to unorthodox treatments,
like ice baths and ear clips
. When clients inquire, “Should I try this?” my first step is to check out the science, and often times, there isn’t any.
While that doesn’t mean there’s no validity, it does mean there are
many unanswered questions, like how much, how often, and what are the
side effects?
In my research, I sometimes find that even products and approaches with studies behind them carry more risks than benefits.
For these reasons, many experts maintain a skeptical eye. One
University of Alabama professor made quite a few headlines this week by
calling most weight loss aids a waste of money, including some celebrities swear by.
But, I get it, because the primary mantra in health care is always:
first, do no harm. That’s why my go-to bag of tricks is full of safe
techniques grounded in research.
Here are nine that can either help curb your appetite or delay the return of hunger–and they won’t make you miserable:
Eat more fat
It may seem counterintuitive, but eating more fat is a smart weight-loss
strategy–as long as it’s the right kind. Researchers at UC Irvine
discovered that oleic acid, a “good” fat, helps trigger the small
intestine to produce oleoylethanolamide, a compound that finds its way
to nerve endings and transmits a hunger-curbing message to the brain.
Great sources include nuts, avocado and extra virgin olive oil. Bonus: fat also delays stomach emptying, which keeps you fuller longer.
Cut your food into smaller pieces
Arizona State University researchers found that cutting food into
smaller pieces boosts satiety more than eating one larger piece of food
with the same number of calories. College students given a whole bagel
ate more of it and downed more calories at a subsequent meal than those
who were served the same bagel sliced into four pieces. Test this trick
on yourself, or reach for “loose” foods, that naturally provide more,
smaller pieces per serving, like grape tomatoes, berries, grapes, popcorn, nuts and seeds.
Get an endorphin rush
In one Brazilian study, researchers found that in addition to burning
calories and revving up metabolism, exercise can restore the sensitivity
of neurons involved in satiety, which in turn, naturally curbs food
consumption. Even a walk will do. Another study from the University of
Exeter found that taking a 15 minute walk, rather than a 15 minute
break, cut snacking at work by 50%.
Use your senses
Incorporating fragrant seasonings into each meal, like fresh grated
ginger, fresh mint, cinnamon, rosemary and basil, is one of the core
philosophies in my newest book S.A.S.S! Yourself Slim.
In addition to adding flavor and antioxidants, aromatic foods may also
help you eat less. In one study, when subjects had the ability to
control their own dessert portions, they ate 5-10% less of stronger
smelling selections.
Reach for rye
Whole grains are hot, but whole rye foods may cause you to nibble less
than their whole wheat counterparts. Research shows that rye triggers a
lower insulin response, boosts post-meal fullness, and results in
naturally eating less at the following meal. The easiest way to enjoy
rye is in the form of crackers, but it’s also being incorporated into more foods, like rye pasta, and rye flakes, an oatmeal alternative.
Rely on your memory
Scientists from the University of Birmingham looked at how remembering
the same day’s lunch influenced the amount of salty or sweet snacks
eaten later in the day. Volunteers who were asked to recall their lunch,
versus their commute, ate less of the treats they were allowed to nosh
on in unlimited amounts.
Start the day right
You’ve been hearing it since you were in grade school, but breaking the
fast, the origin of the word breakfast, is a rule to live by. In
addition to jump-starting your metabolism, a morning meal has a ripple
effect on your intake. Breakfast skippers eat 40% more sweets, 55% more
soda, 45% fewer vegetables and 30% less fruit than those who eat
breakfast. In addition, breakfast skippers are 4.5 times more likely to
be overweight. For the best balance, aim for a combo of fruit, whole
grain, lean protein, and healthy fat, like this mango parfait.
Slow down
If you tend to eat on-the-go and gobble down your food, work on s-l-o-w-i-n-g it down. A study published in the
Journal of Clinical Endocrinology & Metabolism found
that eating too quickly curtails the release of hormones that induce
feelings of fullness, which can trigger mindless overeating. Another
University of Rhode Island study found that slow eaters take in about
four times fewer calories per minute, and experience a higher level of
satiety, despite eating less food. To get on board, put your utensil or
food down between every bite, take a deep breath, and stop eating when
you feel you’ve had just enough, even if you haven’t cleaned your plate.
Set the mood
Soft lighting and music aren’t just for romance. Cornell University
researchers discovered that they also help rein in eating. Under these
conditions, restaurant diners rated their meals as more enjoyable and
consumed 18% less, enough to result in losing between 10 and 20 pounds
over a year’s time.
sumber: health