Wednesday, December 12, 2012

ControLLing aPPetite naturaLLy

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The appetite can be controlled without taking drugs that alter brain chemistry. Eating water-dense fruits and vegetables such as apples, watermelons, and celery at the beginning of a meal, perhaps even allowing a bit of time for digestion,

                can help a person feel more full while consuming fewer calories. Drink- ing water throughout the day can also reduce hunger; in fact, a dehydrated person might mistake thirst for hunger pangs.Drinking water also has the added benefit of slightly increasing the metabolism. Researchers in Berlin, Germany, found  that  their  subjects  had  a  30  percent  increase  in metabolism after drinking approximately 17 ounces of water. The increases occurred  within  10 minutes  of drinking  the water and the researchers estimate that up to 40 percent of the increase in calorie burning is from the bodys attempt to heat the water. A person who consumes an additional 1.5 liters a day for a year could burn an additional 17,400 calories, which translates to a five-pound weight loss. Yet another way to maintain a modest appetite is to eat more, smaller meals. By eating more frequently, you will find that you feel less hungry at the next meal even if eating smaller portions. Eating more often also has the added benefit of boosting the metabolism while keeping blood sugar stabilized to avoid low blood sugar–induced fatigue, also known infor- mally as a sugar crash. When a person skips breakfast, the body has not received fuel in quite some time and may trick the body into thinking food is not plentiful. As a survival mechanism, the bodys metabolism will slow down in order to preserve the calories from the previous nights dinner. As a result, people who eat breakfast are much more likely to weigh less, according to  the  National  Weight Control Registry. A dieter should always be sure to eat breakfast to keep his or her metabolism revving and to resist the urge to indulge in bigger meals at lunch or dinner.
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