If you're one of the 93 million Americans who are obese or you simply feel out of shape, you might tell yourself a jog here and a swim there will fix your fat woes. But according to an Agence-France Presse report, a study presented at the 17th European Congress on Obesity in 2009 found over-eating -- not sedentary lifestyle -- is the foremost cause of America's bulge. So before you plunk down cash on a fancy treadmill, try a few tricks that will leave you feeling fuller, longer to cut down on excess eating.
Have Protein-Packed Meals
You may be eating four or five small, light meals in an effort to boost your metabolism. And while this may be effective in losing weight, a study at Purdue University in 2011 found that eating three normal-sized, protein-packed meals daily can leading to a stronger feeling of fullness. The reason: Protein leads to glucose production in your lower intestine, which tells your brain that your stomach is full. Good sources of protein, which is the most satiating of all nutrients, include lean pork and beef, beans and eggs.
Drink More Water
Dieters drink water because it has no calories, sugar or carbohydrates, but it's also been proven to cut down on hunger. In a study led by Virginia Tech's Brenda Davy, Ph.D., and reported at the 2010 National Meeting of the American Chemical Society, dieters who drank 2 cups of water before each meal lost 5 lbs. more than those who didn't over a three-month period. The researchers concluded that water caused participants to feel fuller, limiting their food intake.
Choose Complex Carbs and Fiber
Eating foods containing complex carbohydrates can also prolong your feeling of fullness. Your body takes longer to break down complex carbs, which are in whole-wheat products, legumes and bran, than it does to process simple carbs from starchy and sweet foods. The latter will provide only a brief feeling of energy and satisfaction. A 2002 University of California-Davis study also found that foods high in fiber -- fruits, beans and vegetables like avocado, for example -- produce the hormone cholecystokinin, which provides appetite satisfaction.
Eat Slowly
The pace at which you eat can affect how much you eat. Your body takes 20 minutes to digest food and create the hormones that make you feel full. If you've already eaten a feast by the time that 20 minutes is up, it's too late. Pace yourself rather than gorging, and you might feel satisfied before you go back for a second or third serving.
References
- Agence France-Presse; Study Blames Over-Eating, Not Poor Exercise for U.S. Obesity; May 2009
- Obesity Action Coalition: Facts and Statistics
- Purdue Newsroom; Three Square Meals a Day Paired With Lean Protein Help People Feel Full During Weight Loss; Amy Patterson Neubert; March 2011
- ScienceDaily; Drink Water to Curb Weight Gain? Clinical Trial Confirms Effectiveness of Simple Appetite Control Method; August 2010
- CNN; Satisfaction Guaranteed: How Certain Foods Help You Feel Full; Maureen Callahan; January 2007
- UC-Davis; Increased Fiber Curbs Appetite in Women; October 2002
Member Comments