One way to lose weight is to reduce appetite. There are many ways to reduce appetite, ranging from sports, the consumption of pills and medicines till the unique way like an ice bath. But until now no one can prove the effectiveness of these ways, there are even a number of ways that it gives negative impact on the body.
But you do not have to worry about, consider how to reduce exposure to eight appetite or delay the return of hunger, but it will not burden your body as reported by FoxNews, Saturday (23/03/2013).
1. Eat more fat
It might seem contradictory but in fact eat more fat weight loss strategy is smart, as long as you eat is fat 'good'. According to a team of researchers from UC Irvine found that fatty acids oleik or 'good' can help trigger the small intestine to produce oleoylethanolamide, a compound in charge of sending nerve signals to the brain to reduce hunger.
A good source of amino oleik include nuts, avocados and extra virgin olive oil (olive oil of the highest quality). Moreover, fat also can delay the emptying of the stomach so as to keep you fuller longer.
2. Cut food into small
A group of researchers from Arizona State University found that cutting food into small shapes will encourage greater satiety than eating foods with a large piece despite the same amount of calories.
The conclusion was obtained after a number of participants who were given whole bagel bagel actually starting to consume more and put more calories from these foods than participants who were treated following the bagel the same but cut into four pieces. It could also eat food that has been presented in small forms such as strawberries, grapes, popcorn, nuts and seeds.
3. Sport
In a study from Brazil, researchers found that in addition to burning calories and increase metabolism, exercise can restore the sensitivity of nerve cells that play a role in showing the natural satiety limiting food consumption. Needless sports heroics from the walk is enough.
Another study from the University of Exeter also found that walking for 15 minutes can prevent snacking habits in work hours by 50 percent.
4. Choosing foods with a prominent aroma
The food is flavorful stand can encourage people to consume foods to eat smaller portions. This was proven when the number of participants in the study were given the freedom to choose the dessert portion, from which proved almost all participants chose foods with strong scents 5-10 percent less than other participants.
5. Relying on memory
The team of researchers from the University of Birmingham suggests that how people remember the lunch menu today will affect portions of snacks containing sugar or salt in the same day. The proof, participants were asked to recall what he ate lunch tend to eat less snacks that are presented to them in an infinite number.
6. Routine breakfast
Evidently people who like to skip breakfast eat 40 percent more candy, soda consume 55 percent but 45 percent fewer vegetables and fruit malnutrition by 30 percent. Not only that, people who do not have breakfast before the move also reported 4.5 times more likely to be overweight.
7. Eating slowly
If you are in a hurry or are accustomed to eating on the go, get used to to chew your food slowly. According to a study published in the Journal of Clinical Endocrinology & Metabolism, eating too fast will reduce the release of hormones that promote a feeling of fullness that can trigger overeating without consideration.
Another study conducted by the University of Rhode Island also supports this with evidence that people who eat slowly with the number of calories consumed four times less each minutes, including the feeling of fullness with higher levels though food portions consumed less.
The trick, every insert one bite or one tablespoon in your mouth, take a deep breath and stop eating when you feel full, though it may not clean your plate.
8. Dim the lights and put a slow song
Dim the lights and put on a slow song as a dinner companion is not only used to create a romantic atmosphere alone. According to a study conducted at Cornell University, this atmosphere also help control portions.
Because with such an atmosphere, partisipn better able to enjoy the food but consume 18 percent less than if the atmosphere is not eating like that. Remarkably, in this way a person can lose weight as much as 4.5 to 9 pounds in a year.