Life Choices
The truth is, diets don't work.
Diets make you change the
way you eat for a short period
of time to obtain a goal weight
and then you stop the diet.
Then you go back to the way
you normally eat and all the
weight comes back, usually
with extra. The only way to
lower your weight and keep it
off is to change the way you
actually eat and live your life.
You need to make the right
"Life Choices" for you.
This section of "Life Choices" is
dedicated to giving you
different ideas and
suggestions on how to eat in a
healthier manner, which
should help control your
weight and give you a
desirable well-being.
- Drinking water not only keeps
you hydrated it also holds off
hunger pains by keeping you
feeling full.
- Before meals, drinking a glass
of vegetable juice will cause you
to take in 135 less calories and
suppress appetites.
- Switch from coffee to green
tea, its a potential appetite
suppressant and can burn up to
43% more fat.
- Low morning blood sugar will
continue to drop lower, causing
massive food cravings through out
the day unless you eat breakfast.
- Having an egg instead of a bagel
every morning could cause 65%
more weight loss and burn 16%
more fat according to some
surveys
- Choosing high fiber whole
grains, like oatmeal, brown rice
and whole wheat bread, naturally
curb your appetite.
- By eating smaller meals every
2-3 hours kills big appetite urges
and reduces cravings, regulating
blood sugar by giving a constant
supply of energy.
- Avoid refined and processed
carbs (white bread, regular soda,
sweets, candies & cookies) they
cause blood sugar levels to rise
and then crash rapidly leaving
cravings for the same carbs.
- Having a bowl of low calorie
soup or broth before your meal
will help you start feeling full
before you start your main course.
- Before going out for a meal,
eat a small healthy snack.
- Instead of using sugar to
flavor your meal, try cinnamon,
cloves or nutmeg instead.
- Taking vitamin B-3 will lower
cravings for sugar and alcohol.
- Capsaicin, found in chili
peppers and hot sauce, lower the
hormone Ghrelin, an appetite
enticer, while increasing the
appetite suppressant Hormone
GLP-1
- Eating small pieces of dark
chocolate lowers cravings, the
bitter taste signals the body to
decrease appetite and steric acid
slows digestion. Just make sure
the chocolate is at least 70%
cocoa.
- Fish, high in omega-3 fats, like
salmon, tuna & herring, increase
the appetite suppressing hormone
Leptin.
- Tofu contains the ingredient
called Genistein which helps
reduce appetite.
- Throw out all the bad snack
choices that you have around.
18) Make sure that 30% of your
diet is protein, it quickly gets rid
of sugar cravings.
- Keep a food diary, writing down
everything you eat will help
prevent over eating.
- A whiff of vanilla will trick
your system into thinking your
cravings have already been
curbed.
- Sometimes cravings are false
and actually come from your head
not your stomach. Wait 20 minutes,
if it goes away it was false if it
increases it is real.
- A 15 minute walk and reduce
chocolate cravings by 12%
- The color blue is a true
appetite suppressant, the more of
the color blue you have around,
the more it works. (red, yellow
and orange actually increase
hunger, think of your favorite
fast food chains logos color
scheme)
- Order the small size, todays
small is yesterdays medium or even
large. Take your time while eating
and soon the small will feel like a
large.
- Don’t talk while you are
chewing, put down your fork,
finish chewing and swallow then
talk. This will also slow you down
and make you feel full sooner.
- At the first sign of feeling
full stop eating and remove your
plate from in front of you.
- Allow a half hour to pass
between the time you take the last
bite of your meal and the first
bite of your dessert.
- Reducing stress will help,
stress causes the body to release
a hormone called Cortisol that
makes you hungary.
- Get plenty of sleep, a lack of
sleep actually causes your body
to release a hormone called
Ghrelin that makes you want to
eat.
Why would a food service
company give you tips on how
to cut the amount of food
you eat? Because if we can
provide you the right
options to put together the
right meal you will be a
much happier customer and
that is truly our actual
goal.