It may seem counterintuitive, but eating more fat is a smart weight-loss strategy–as long as it’s the right kind.
Researchers at UC Irvine discovered that oleic acid, a “good” fat, helps trigger the small intestine to produce oleoylethanolamide, a compound that finds its way to nerve endings and transmits a hunger-curbing message to the brain.
Great sources include nuts, avocado and extra virgin olive oil. Bonus: fat also delays stomach emptying, which keeps you fuller longer.
In one Brazilian study, researchers found that in addition to burning calories and revving up metabolism, exercise can restore the sensitivity of neurons involved in satiety, which in turn, naturally curbs food consumption.
Even a walk will do. Another study from the University of Exeter found that taking a 15-minute walk, rather than a 15 minute break, cut snacking at work by 50 percent.
If you tend to eat on-the-go and gobble down your food, work on s-l-o-w-i-n-g it down. A study published in the Journal of Clinical Endocrinology & Metabolism found that eating too quickly curtails the release of hormones that induce feelings of fullness, which can trigger mindless overeating. Another University of Rhode Island study found that slow eaters take in about four times fewer calories per minute, and experience a higher level of satiety, despite eating less food.
To get on board, put your utensil or food down between every bite, take a deep breath, and stop eating when you feel you’ve had just enough, even if you haven’t cleaned your plate.
Nutritionists say that the catechins in green tea help to inhibit the movement of glucose into fat cells, which slows the rise of blood sugar and prevents high insulin and subsequent fat storage. And when your blood sugar is more stable so is your hunger!
Just a handful of almonds is a rich source of antioxidants, vitamin E, and magnesium.
Coffee’s secret? Caffeine, along with antioxidants from the coffee beans.
For centuries, many cultures have used ginger root for its amazing digestive powers. Ginger works as a stimulant that energizes the body and improves digestion, thereby making you less hungry.
Full of fiber and heart-healthy monounsaturated fat, avocados suppress appetite when eaten in moderation.
When you eat fish like salmon that are high in omega-3 fatty acids, your body increases the amount of the hormone leptin in your system. Leptin is known for suppressing hunger. Don’t like salmon? Try tuna and herring, which are also high in omega-3s!
With a nutritional mix of soluble fiber and essential fatty acids, flax seeds are the perfect addition to your yogurt, smoothie, or salad. In fact, ground or whole, flax seeds help you to stay satiated and fueled!
Get spicy! Just half a teaspoon of cayenne pepper can boost metabolism and cause the body to burn an extra 10 calories on its own.
Apples are filled with soluble fiber and pectin, and also regulate your glucose and boost your energy level. Apples require lots of chewing time, which helps slow you down and gives your body more time to realize that you’re no longer hungry.
Studies have shown that eating an egg or two for breakfast can help dieters feel more full over 24 hours.
According to food scientists, potatoes contain a special type of starch that resists digestive enzymes. Plus, they’re full of vitamin A and vitamin C!
Try slowly savoring a piece or two of dark chocolate with at least 70 percent cocoa. Just a little dark chocolate helps to lower your cravings because the bitter taste signals the body to decrease your appetite. Not to mention that the steric acid in dark chocolate helps slow digestion to help you feel fuller longer.
Cinnamon, like other ground spices such as cloves and ginger, helps lower your blood sugar levels, which helps to control your appetite!