Hey there! Head Trainer and Nutritionist Kami here.
I’d like to complain for a minute…it’s sooooooooo much easier to gain weight than it is to lose it.
All you have to do is indulge yourself by eating whatever you have an appetite for whenever you feel like eating. And here’s the kicker, you can eat as much as you want!
Sounds like a dream come true.
But a dream is just what it is. There’s no way to indulge your appetite to the extreme and still end up with a body you’re happy with. Life just doesn’t work that way.
It’s time to face reality. If you want to lose weight, you’re going to have to learn to control your appetite and stop indulging. And the indulgences aren’t just limited to food–there’s a lot of lifestyle changes that need to happen if you want to control your appetite.
Thankfully, I’ve learned in my 10 plus years of training that little changes can add up to big results when it comes to appetite. This is what I like to have my clients focus on.
Here are five areas you that have a big influence on appetite control:
- Eat enough and eat well
- Drink plenty of water and stay hydrated
- Move often
- Get enough quality sleep
Let’s go into a little more detail on each one so you’ll know exactly what I mean.
Eat Enough and Eat Well
Are you shaking your head and wondering if you read that right? You’re trying to lose weight and the first advice you get is to eat… isn’t that the opposite of what needs to happen?
Nope! Eating is key to losing weight and controlling your appetite.
What to Eat
Regularly filling your body with healthy and nutritional foods will help your weight loss efforts. Try one of these 20 great foods for weight loss or use the following tips to help you change your diet:
- Take a look at the label: the fewer the ingredients the better.
- Start from scratch: what better way to avoid lots of ingredients than to make your own food. It’s easier than you think to make your meals from scratch and it usually tastes better and costs less. too. (A great place to start is by making your own spaghetti sauce–it’s quick, it’s easy and it tastes better than anything you can buy).
- Skip the sugar: Sugar is a major culprit when it comes to weight gain. If you can find ways to eliminate excess sugar from your diet you’ll be surprised at what the scale will do.
- Don’t eat out: Unless it’s a cheat meal leave the restaurant menu behind. You have more control over what you’re eating if you are in charge of preparing your food.
- Try something new: If you’re stuck buying the same packaged mixes to feed yourself and your family, try something different. You’ll be surprised with the variety of healthy, wholesome foods that are out there just waiting for you to give them a try. A great place to start is by trying a new fruit or vegetable.
When to Eat
This is another one that might sound a little bit crazy but, eating more often is going to help you control your appetite which will help you lose weight.
I recommend eating five meals a day to help you achieve optimal weight loss results.
By eating smaller meals more frequently you don’t have to get stressed about hunger. That’s especially true when you use IdealShape products containing an appetite suppressant that will help you stay full for up to three hours.
Drink Plenty of Water
A big drink of water, is sometimes the only thing you need to battle a snack attack. It is super common to misinterpret your body’s signals and more often than not, you reach for food when all you need is a glass of water.
You should be drinking 12-16 cups of water per day. (One cup is eight ounces)
And, while drinking water throughout the day is extremely important, you should also guzzle a glass of H2O every time you feel a snack attack coming on.
It’s a great way to convince your brain and body to skip that snack.
Additionally, drinking water before each meal helps you consume fewer calories, by giving you a head start in filling up your stomach.
When misinterpreting your body’s signals, the easiest go-to answer is to eat something. But taking that approach is dangerous to your health and your waistline.
Instead of reaching for food the first time the thought pops into your mind, see if distracting yourself with another action/activity will help.
While it’s not always possible, giving yourself 15-20 minutes to move your body is a great place to start. It doesn’t have to be aggressive or intense exercise.You could go for a quick walk or do some simple exercises at your desk. You just need to get yourself moving.
If exercise isn’t possible, consider simply moving your location or switching from one activity to another. Giving your brain something else to focus on will often help you forget about that high-fat, higher-calorie snack you were craving.
Get Enough Quality Sleep
It’s no secret that you need sleep. It’s what helps you reset after a long day. It’s what allows your mind and body to rest and heal and get ready to take on the next day. But did you know that sleep and appetite are directly related?
Getting enough shut-eye is one of the best ways for you to conquer your appetite once and for all.
If you take advantage of expert advice and get seven to nine hours of sleep each night you should see some of the following benefits:
- Less cravings for high-fat/high calorie foods
- Better levels of hunger hormones leptin and ghrelin
- Lower BMI (Body Mass index)
Changing your sleep habits will help improve your chances to lose weight and keep it off. It is one of the easiest things you can do to help yourself gain better control over what you eat.
All of these tips are great, but if you only do them once, they won’t do anything for you. To lose weight you have to make significant and consistent changes to your current lifestyle. You need to change bad habits and replace them with new healthy habits. And you need to repeat those new habits day in and day out until you see the results you want.
You’ll likely hit a few speed bumps and roadblocks along the way but the key is to not give up and to keep moving forward at a steady pace.
You’ve Got This!
When you’re trying to lose weight, it’s important to remember that hunger isn’t the only thing that influences your appetite. Your entire lifestyle affects it in one way or another.
Setting up a healthy routine for your sleep, exercise, diet and hydration will go a long way in helping you take control of your appetite and get yourself that body you’ve been dreaming of.
Don’t let your appetite control you! Learn how to control your appetite with help and support from IdealShake meal replacement shakes. In a variety of deliciously smooth flavors, you can fight back against your cravings and succeed with weight loss.
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