By Jake Gates
When you’re trying to lose weight, your appetite can be the enemy. Sure, cutting back on calories is a great idea, but it’s easier said than done, especially when your stomach is rumbling and calling out, “Feed me! Feed me!”
But did you know there are natural ways to curb your appetite and cut back on eating? Check out these tried and true diet tips for stopping that annoying stomach rumbling and getting control over your appetite!
Wonderful Water
With zero calories, water seems like it’d do little to suppress appetite. However, in one study on obese older adults, drinking 500 mL water before a meal reduced meal energy intake by 13%. [1]
Similarly, increasing the amount of water drank throughout the day caused significant weight loss in overweight dieting women, partially due to the fact it reduced food consumption. [2]
So, how much water should you drink? The Institute of Medicine recommends 13 cups (3 liters) for men and 9 cups (2.2 liters) for women. [3]
Here are some tips for getting more water throughout the day:
• Drink a glass of water before each meal. As has been shown in studies, this may make you feel full and thus help you eat less.
• Take a water bottle with you to work, class, or on the go. Often we don’t drink enough water because water simply isn’t on hand, but if you have a water bottle with you at all times, there’s no excuse not to get enough water! Drink throughout the day, and refill as much as possible.
• Don’t wait until you’re thirsty to drink. Your body probably needs water long before it sends you a signal, so stay hydrated throughout the day.
• If you feel hungry, drink water! Sometimes we can mix thirst signals for hunger signals. If you’re hungry—and you’ve eaten enough calories—try drinking water and see if your hunger reduces.
Fabulous Fiber
When fiber mixes with liquids in your stomach, it takes up more space, which makes you feel full. Plus, it moves more slowly through your digestive tract than other foods do, which keeps you full longer. [4]
Plenty of studies prove the appetite-killing benefits of fiber. In one study, 45 women consumed a 1000 kcal/day diet, with either 5 g fiber or placebo at each meal. The women who took fiber felt less hungry and ate less food than the women who took placebo. [5]
The average American woman eats about 10 to 15 g of fiber a day, about half of what they need–25 to 40 g a day. [6]
Stay tuned for part 2 of this article shortly…..
References
[1] Davy BM et al. “Water consumption reduces energy intake at a breakfast meal in obese older adults.” J Am Diet Assoc. 2008; 108 (7): 1236-9. Available from: http://www.ncbi.nlm.nih.gov/pubmed/18589036
[2] Stookey JD et al. “Drinking water is associated with weight loss in overweight dieting women independent of diet and activity.” Obesity. 2008; 16 (11): 2481-8. Available from: http://www.ncbi.nlm.nih.gov/pubmed/18787524
[3] “Water: How much should you drink every day?” MayoClinic.com. Available from: http://www.mayoclinic.com/health/water/NU00283
[4] Susan McQuillan. “Feeling full: high fiber foods bring satiety.” Available from: http://calorielab.com/news/2006/07/06/feeling-full-high-fiber-foods-bring-satiety/
[5] V. Kacinic et al. “Effect of PGX, a novel functional fibre supplement, on subjective ratings of appetite in overweight and obese women consuming a 3-day structured, low-calorie diet.” Nutrition & Diabetes. 2011; 1 (12): e22. Available from: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3302126/
[6] Sharlene K. Johnson. “Fiber: The New Fat Fighter.” Available from: http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/fiber-the-new-fat-fighter/
– Jake Gates is a freelance writer in the field of health and fitness for AppetiteSuppressants.org. He specializes in healthy living and nutrition and is passionate about contributing to his community as well as coach a local high school lacrosse team.