Weight loss is an integral part of life for many Americans. According to Dr. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing," over half of American adults carry excess weight. There are numerous diets available in the Western world that purport to aid in weight loss; however, one of the easiest ways to lose weight may simply be to consume less food. Several strategies may help decrease appetite, which can aid in the reduction of food intake.
Step 1
Drink eight glasses of cold, filtered water per day, advises Selene Yeager, author of "The Doctors Book of Food Remedies." Water not only helps keep the body hydrated, but it also reduces feelings of hunger. Substituting water for fattening snacks is a simple way to facilitate weight loss.
Step 2
Consume foods high in dietary fiber, particularly soluble fiber. Apples, broccoli, whole grains, soybeans and seeds are abundant sources of dietary fiber. Fiber absorbs water in the stomach and expands, which leaves less room for food.
Step 3
Add hot peppers or pepper sauce to entrees, side dishes and snacks. According to Dr. James Balch and Phyllis Balch, capsicum, the primary chemical in jalapenos, habaneros, cayenne and other hot peppers, produces heat that may reduce the desire for food.
Step 4
Place food in smaller serving plates and bowls. This psychological strategy may help trick the brain into thinking that there is more food than there actually is. It also encourages smaller servings, which helps cut back on calories, carbohydrates and fats.
Step 5
Allow extra time for meals and snacks, and eat slowly. Eating slowly gives the stomach time to signal brain that it is full, which may help prevent overeating and decrease appetite.
Things You'll Need
- Filtered water
- High-fiber foods
- Hot peppers
- Small bowls and plates
References
- "The Doctors Book of Food Remedies"; Selene Yeager; 1998
- "Prescription for Nutritional Healing"; James F. Balch, M.D. and Phyllis A. Balch, C.N.C.; 1997
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