How to convince your body to lose weight:
- Dietitian.Lauren Hmede
- Mar 25, 2019
- 3 min read
Overview
Getting fit and sticking to a weight loss plan seems hard and difficult especially if you feel hungry and your feeling is always out of control.
Overeating will lead to failure of your current health goals and on long term it may lead to hormone imbalance and chronic diseases like insulin resistance and diabetes type 2.
So if you really wish to stay fit and losing weight but you need to keep your hunger under controls I can help you to achieve your goals and eating fewer calories yet feeling more satisfied.
1. Hydrate
You need to know that hypothalamus controls both thirst and hunger signals. So whenever you feel hungry this may be not true and you need to drink water instead of just reaching chocolate bar.
Nutritionist Tip: You need to sip water throughout the day, between meals and snacks in addition you need to drink about 8 ounces glass of water. So before you reach your sugary food sip water and make sure if it is hunger or thirst!
2. Smarter Appetizers
While you are dining out at restaurant and you are waiting for your main course you get easily tempted by appetizers and unhealthy snacks like crackers or even the bowel of nuts.
Nutritionist Tip: A smart step could be to order a bowl of salad or soup. Salads made from green leafy vegetables are rich in fibre and water both satisfying. Just stay away from extra sauces and order for balsamic sauce or simply olive oil and lemon. If you are not a big fan of salad you may choose low calorie lentils or veggies soup. Avoid creamy based soups.
3. Get Your Sleep
Lack of sleep has been linked with high level of cortisol as well high level of lipid molecules called endocannabinoids that are responsible for increasing need for pleasure eating. They bind to the same receptors of active marijuana.
Nutritionist Tip: You need to find out why you are not falling asleep or you may have troubles? This is may be due to late night eating, problem in digestion or even high caffeine consumption. So try meditation and drink a warm cup of tea before you fall asleep.
4. Crunch on Crudité
Sometimes it is not craving toward tortilla chips it is the crunch itself. According to studies crunch may lower emotions like stress or anger.
Nutritionist Tip: You need to swap processed ad salty food for ore healthier choices like carrots or apples as they sound the same. Moreover, they are nutritious, low in calories yet filling.
5. Keep Your Cabinets Stress-Free
Junk food and snacks are everywhere and especially at you home for your kids or guest. But if you are serious about weight loss you need to find healthier snacks and keep them out of reach. Any food that contains artificial ingredients, chemicals, processed vegetable oils or large amounts of sugars should be omitted from your shopping cart.
Nutritionist Tip: Don’t buy or keep foods in your home that you binge on. Period.
6. Eat a Protein-Packed Breakfast
High carbs especially refined sugar breakfast is linked to high blood sugar, insulin secretion and fat storage. ET voila the result is only extra calories, weight gain and hunger.
Nutritionist Tip: You need to add protein for your breakfast and all meals as it curbs appetite, improve satiety and you will be more likely to eat healthy throughout the day. You can enjoy your breakfast with a good source of protein like eggs or Greek yogurt.
7. Use a Meal Tracker
Some of us don’t really know how much they are consuming during the day and they may consume more than their daily needs. The result will be weight gain and sabotage of weight loss goals. This could be a good motivation to cut back on bad habits and make new healthy ones.
Nutritionist Tip: Using a meal tracker like My Plate, even for a short period of time, can be an eye-opening experience. Tracking all of your meals, snacks and liquids per day will give you a good idea if you are overconsuming (or even under consuming). Stay honest with the app and track everything you eat and drink yes, even that sneaky mid-afternoon piece of chocolate
8. Practice Mindfulness
Mindless eating is common especially if you are anxious or stressed. You may find yourself eating a whole bag of chips easily. So you need to learn mindfulness eating.
Nutritionist Tip: You can read a book on mindfulness, work with a health coach or simply start becoming more aware of everything that goes into your mouth. When you begin to feel yourself reach for snacks when you aren’t hungry, place your hand on your belly and take 10 deep breaths. Deep breathing helps supply the brain with more oxygen and relax the nervous system, leaving you calmer and better able to make smart choices.
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