HOW TO TRAIN YOUR APPETITE AND LOSE WEIGHT, MY 7 TOP TIPS TO LOSE WEIGHT IN 2021.

HOW TO
TRAIN YOUR APPETITE AND LOSE WEIGHT, MY
7 TOP TIPS TO LOSE WEIGHT IN 2021
It’s the new-year and typically people aim for
weight loss as one of their new-year’s resolutions. Therefore, for this article
we will look at the ways that we can lose weight and improve our appetites. I
will show you 7 of my top tips for helping you to stay in shape, reduce your
appetite and eat more nutritiously. I will also add a simple recipe you can make
that’s filling and nutritious. So without further ado let’s get started in
showing you how to maintain or lose weight with my 7 top tips!
1. Eat your green vegetables or salad before eating the
rest of your meal.
There is evidence that thylakoids found in spinach can reduce
hunger and cravings. Other leafy greens such as cabbage, lettuce, kale, and
collards contain this substance too. Thylakoids encourage the release of
satiety hormones, which is very beneficial in slowing down fat digestion. Eat
salad and greens first at a meal for optimal effect in controlling appetite and
blood sugar levels. Use lemon or a touch of virgin olive oil to improve the
taste and enhance the flavour of these vegetables. It is wise to rotate greens
and not just emphasize one type. Individuals who have thyroid problems should avoid raw kale
and raw collards. Doesn’t it make sense to fill up on high-fibre, low-calorie
foods at the beginning of a meal?
2. Eat nuts, seeds, avocados, and green ripe olives as they, too, provide
satiety.
Daily consumption of an ounce of nuts may improve mood and
help control appetite. How? Serotonin is a nerve chemical that helps decrease
feelings of hunger, makes people feel happier, and enhances self-control,
mental outlook, and heart health. There is a link between nut consumption and
higher levels of serotonin in the bodies of patients with metabolic syndrome (MetS). (MetS symptoms
include excess abdominal fat, high blood sugar, and high blood pressure.) MetS
increases the risk of developing type 2 diabetes and heart disease. Good news:
It took only one ounce of mixed nuts (raw unpeeled walnuts, almonds, and
hazelnuts) a day to produce the beneficial effects.
3. Avoid Deadly
Culprits! FRIED FOODS
Fried foods are high in fat, calories, and often salt. A few
studies, including one published in 2014, have linked fried foods to serious
health problems like type 2 diabetes and heart disease. "Fried
foods may influence risk of these diseases through several key risk
factors: obesity, high
blood pressure, and high
cholesterol," says
lead author Leah Cahill, PhD, an assistant professor at Dalhousie University in
Canada. “The process of frying is known to alter the quality and increase the
caloric content of food.”
Fried foods served in
fast-food restaurants are often cooked in hydrogenated oils, which are high
in trans
fats. Many
restaurants use these oils because they give food a satisfying taste and
crunch. But they're not good for you. Trans fats raise bad (LDL) cholesterol levels, lower
good (HDL) cholesterol levels, and raise your chance of having heart disease.
Another worry with fried food centres on acrylamide, a chemical that
forms in foods cooked at high temperatures, such as fried and baked foods.
Acrylamide has been shown in animal studies to cause cancer.
When food
is cooked at very high heat, an amino acid (asparagine) in the food reacts
with sugars to produce acrylamide. This chemical can form in many fried foods,
but it's especially common in potatoes, which are high in sugars like fructose
and glucose.
How much
you fry the food also matters. "The darker the food, the more acrylamide
there is," says Lee, who was on the FDA's Food Advisory Committee
evaluating acrylamide safety. "A dark potato chip, dark French fry, or
darker fried chicken would have more."
If you're healthy, eating moderate amounts of acrylamide-containing fried foods is probably not dangerous, he says. But if you have a family history of cancer, "You need to be conscious of how many fried foods you eat."
Watch out for A.S, Could Artificial Sweeteners Cause Weight Gain?
Researcher says evidence suggests they may, but industry rep disagrees. Artificial
sweeteners appear to disturb the body's ability to count
calories and, as a result, diet foods and drinks may wind up encouraging weight gain
rather than weight
loss,
an expert contends.
These sweeteners may also increase the risk of
health problems like heart disease and diabetes,
some evidence suggests.
In an opinion piece published July 10 in the
journal Trends in Endocrinology and Metabolism,
Susan Swithers, a professor of behavioral neuroscience at Purdue University in
West Lafayette, Ind., rounded up recent research on artificial
sweeteners.
Commonly used sweeteners include sucralose,
aspartame and saccharin, among others.
Saturated fats
Saturated fats trick us into eating more and this interferes
with two hormones (leptin and insulin) that help us to control appetite. They
also cause inflammation and rewire the brain circuits. These changes in the
brain make it more difficult to control appetite. Trans fat consumption encourages fat deposition in
the belly. Save your heart and make your own desserts free of trans fats.
6. Caffeine
Caffeine dulls our ability to taste sweet food and drinks
which may increase our desire for them. It is difficult to get off caffeine all
at once. So gradually and incrementally reduce your intake within a two week
period until you have eliminated it.
7. Get
Sufficient Sleep!
Sleep deprivation reduces the front brain’s capacity to choose healthful foods. Studies show that sleep deprivation strengthens the sensation
of hunger, makes junk food more attractive, and alters the hormones that control
the appetite.
There you have it, these are my 7 top tips, and obviously there are
more tips like drinking plenty of water, increasing fibre into your diet and
getting sufficient exercise, but for now here are some starter points. Feel
free to contact me should you wish to know more about these ideas and need some
weight loss advice or book a consultation: hopeinternational.natalie@gmail.com
There are no posts to list in this category.