The two most important elements of your fitness plan are your diet and exercise. There are a variety of exercise plans to fit individual workout styles and preferences. When it comes to diet the bottom line is that you have to consume fewer calories, and the calories you eat should be healthy.
For those of us who love food, eat for emotional reasons, or lack self control when it comes to cookies and cream ice cream we need a plan. There are several tricks for keeping your appetite at bay, even when you feel the need for comfort food.
Eat Several Small Meals Each Day.
Eat several small meals per day. Keep your appetite satiated and your blood sugar stable. It sounds difficult, but there are several ways to accomplish eating every three to four hours. I like to eat fruits and nuts throughout the day. When I share meals with family and friends I eat moderate or half portions. Some people cook at the beginning of the week and divide the meals into mini-meal portions. In order to eat this way you need access to a fridge or cooler and a microwave.
Increase Your Fiber Intake.
There are a number of ways to increase the amount of fiber you consume. Fruits and vegetables are high in fiber. Apples, carrots, and celery are especially high in fiber. Add a little protein to apples and celery by spreading a little peanut butter on them. The protein will also help curb your appetite.
Benefiber is a good way to increase fiber in your diet while adding vitamins or calcium. When you increase fiber in your diet you should also increase the amount of water you drink. Fiber swells in your stomach creating a full feeling. Munching on fiber-filled foods prior to eating will help curb your appetite so that you eat less when it comes time to eat.
Fake-Out Your Appetite.
Curb your appetite by tricking it. Chew sugar free gum or keep a few sugar free hard candies on hand. Exercise self control. Don’t eat hard candy; just enjoy the taste and mouth feel to help satisfy your appetite. Another great way to satisfy your appetite is by sucking on one peppermint hard candy. You may be surprised how well peppermint will hold your appetite.
Have a Bowl of Oatmeal.
When you are hungry and you have to eat something, grab a bowl of oatmeal. As tempting as it is, don’t eat pre-sweetened and flavored oatmeal. Buy real oatmeal, like Quaker Oats. Oatmeal is a complex carbohydrate that will not only give you energy but will help curb your appetite.
If you can’t stand the taste of plain oatmeal add a tablespoon of peanut butter. You may also add applesauce; fruit packed in its own juice or pear juice; and a packet or two of Splenda.
Do Something to Distract Yourself.
Sometimes when we are bored, worried, or alone we feel the urge to eat. It isn’t real hunger, so curb the appetite by distracting yourself. Fight the urge to eat by hitting the gym, instead. If it isn’t convenient to go to the gym do a short aerobic workout, yoga, or Pilates in your home. Read a book or get out of the house and do something with someone. Often the company of others helps keep us distracted from our appetite.
Everyone is different. Find the ways to curb your appetite that work for you and stick with them. Every fitness guru or diet plan has a recommendation for suppressing your appetite. You have to do what works for you and feels comfortable for you to curb your appetite.
