How to control appetite

A lot of advice about diet. However, an inevitable fact, we eat too much. Currently, at least two-thirds of adult Americans have the condition of obesity. If averaged, then the body weight of females and males at this time increased by about 8 kg (18 pounds) than the average weight of humans in the 1970s. Meanwhile, parts of the brain that regulates appetite-hypothalamus-yet evolved since 30 years ago. So, it is clear that this relates to our intake. In order not to grow anymore, you can try to do the following things to control your appetite.

1. Give a "rating" hunger
Before you chew or put something in the mouth, rate what you feel in your stomach with a scale of 1 to 5. Score 1 for the very hungry, and 5 for satiety. When you reach your rating figures 4-5, means that your desire does not come from physical and need to eat so you need to probe more what makes you want to eat. The most common reason to eat when in a rating of 4-5 is because of boredom or stress. How to deal with, among others by doing activities that do not relate to the activities of eating, eg, mingle with friends, a walk, or reading.

2. Think about what you eat
External stimuli often annoying when we're eating. These disorders often make us eat without thinking how much we already eat. An experiment conducted by Brian Wansink, author of Mindless Eating, which performed at the Laboratory of Cornell University Food and Brand confirm this. The researchers asked the subjects to eat soup from a bowl that has been given filler pipe at the bottom. As long as they eat, constantly filled bowl of soup from the bottom without their knowledge. As a result, they are able to consume 73 percent more food than those who ate from regular bowls. Meaning: to eat with enough needed attention, planning, and ability to hold back.

3. Alert triggers
In his latest book, The End of overeating, the former head of the Food and Drug Administration (FDA), David Kessler, theorized that we eat when not hungry due to a combination of fat, sugar, and salt contained in the snack is difficult for us to reject. The more food we eat, the more dopamine (a neurotransmitter associated with satisfaction) that produced our brain, the more we consume. Over time, the mere sight or smell of certain foods, it is enough to make the satisfaction of our brains active.

For that, he suggested to choose snacks that do not pass through processing, and not much fat, sugar, and salt. Plan meals and snacks ahead of time. Avoid trigger situations (if your home past the bakery, choose another route), or imagine the food that is actually not good for you with an unpleasant images (eg, associate ice cream with a fat stack).

4. Foods that have content
Barbara Rolls, nutrition researcher, discovered that humans are not too based on the number of calories / create to indicate they are full. In contrast, humans are more often signify satiety by looking at the number or quantity of food in front of them. Rolls provide recommendations to trick your body. You do this by choosing foods that contain lots of water, such as vegetables, fruits, and clear soup.

Protein and fiber can also help a person achieve a sense of fullness without overeating. Foods like salmon, chicken breast, nonfat yogurt, low fat cheese, vegetables, oatmeal, peas, and chicken-vegetable soup can be an option.