One of the biggest road blocks for many people trying to lose weight is the inability to control appetite and food cravings. Whether because of boredom, fatigue, temptation, or other reasons, cravings can creep up on you at any time of day and ruin your resolve to eat well. But you can fight back with a few simple tricks that will enable to you to feel satiated and just say no to junk food.
Exercise regularly and often. A study performed by researchers at Loughborough University, Leicestershire, United Kingdom, found that aerobic exercise like walking, running and swimming helps to reduce hunger. When feelings of hunger hit, lace up your running shoes or throw on your swimsuit and get your heart rate up.
Drink plenty of water. Drinking a glass of water when you have the desire to eat can help you feel full and can help you eat less before mealtime. An added bonus is that if you are drinking eight to 10 glasses of water every day, you are probably not drinking sugary sodas and fruit juices, which lead to weight gain.
Eat foods high in fiber. Fiber expands in the stomach after it is consumed, helping you feel fuller after a meal and between meals. Eating high-fiber fruits like apples, whole grains and leafy green vegetables will help keep you feeling full longer. These foods are low in calories and nutritious.
Eat several small meals a day instead of three big meals. Researchers at the University of Limburg in the Netherlands found that people who "graze" throughout the day on healthy snacks instead of eating three big meals a day showed more stable carbohydrate and fat oxidization levels, which made them better able to lose weight. Spreading out calories throughout the day also keeps hunger from causing you to binge.
Eat foods high in protein. A study conducted at the University of Washington found that diets high in protein made study participants feel fuller and caused them to eat less. Foods high in protein include meat, chicken, fish, eggs, cottage cheese, yogurt and beans.