Overeating has become a frequent problem and let’s face it, it can be hard not to eat in excess. Although you mentally prepare to eat a healthy meal at home, when you get out and you are surrounded by junk food you suddenly get hungry and a tasty burger at the local joint might mean the end of your diet.
Or maybe you’re the type of person who enjoys healthy food so much he/she can’t have just one portion.
But there are strategies that can change the game for you – you can be healthier and really enjoy your meals.
Cinnamon and Vinegar help you control your blood sugar
Forget the sugar; there are plenty of spices and flavors that will make your food both tastier and healthier. Take vinegar for example. It adds acidic flavor to salad dressings, sauces and roasted veggies without a lot of calories.
Add cinnamon to everything from coffee and smoothies to chili if you want a sweet-smelling warmth. Like vinegar, cinnamon slows the rate at which food transits from your stomach to your intestine — this keeps you full longer, and helps prevent the post-meal slump.
Don’t let hunger get to you
Eat when you’re not hungry, when you’re really hungry, you tend to overeat. Don’t try to resist hunger, beat it to the punch. When you overeat, you feel full, but then your insulin levels spike, causing you to feel tired, then hungry again … so you overeat again.
Don’t take your calories from drinks – Drink water
Mild dehydration can cause a sensation that’s easily mistaken for hunger. On the other hand, liquid calories such as juices and sodas don’t fill you up, and their rapid digestion causes insulin spikes. You can flavor the water with lemon, strawberries or cucumber if you want, but try to avoid drinking sodas.
There’s a sizable delay before you feel any satiation when you swallow food. This delay is usually between 10–30 minutes. Because of this delay, we tend to eat more food than we really need. You may wonder what is the solution. It’s simple: chew each bite 10 times. By using this little trick, you allow your mind to catch up with your stomach and you will enjoy the savor of the food even more.
Have a little snack between meals
This trick was discovered by the late Seth Roberts: What he did was consume a shot of olive oil or a glass of water with a tiny bit of sugar (an exception to the rule on sugared beverages above) between meals. I prefer a handful of unsalted almonds. Doing this once a day dramatically reduced my appetite — this can be particularly true if you have a lot of weight to lose.
Try to follow our tips and your appetite will be under control!