Can not eat with the body's ability to control your appetite. But it also destroys the will, which is just harmful. "Organization of yourself is the brain, your brain works on glucose," says Martin Ginis. If you miss breakfast or a healthy snack, and mind you do not have the energy to say no to festival Zhao inevitable.
Skip This in turn helps to nourish us in the night appetite. Mind hunger "simply do not need it to fuel to keep you on track, and monitor your diet."
Bash: This is easy. Spread your calories in three meals out of about 500 calories each, and two snacks of 100 to 200 calories each, says Liz Applegate, Ph.D., director of sports nutrition at the University of California at Davis. Most men who are trying to lose weight at least 1800-2200 calories per day, says Applegate. More importantly, change your mentality, she says. I think I'm going to start a new routine, and I do not limit myself. Restriction leads to overeating.
The use of approaches nondiet: You do not deny yourself food, you eat only less. Enjoy it. So your body some time, so do not stay for dinner if you are full.
Experiment published in the Journal of Clinical Endocrinology & Metabolism and eat healthy men in 1711 / 4 cup of ice cream. They scarfed either 5-minutes or half an hour to taste. According to the author Alexander Kokkinos, MD, PhD, and the levels of hormones that cause full (called PYY and GLP - 1), the mastermind in the signal to stop eating, the study of the top men in 30 minutes. In real life, and scarfers does not feel as full and can move to another route.
Breaking: your body is trying to tell you something, so give it a chance. Slow down and enjoy the food, "said Dr. Kokkinos Put away the newspapers and television Try this yoga breathing trick of Food Authority: .. Inhale while counting to five slowly, breath and count slowly to five, repeat 3-5 times for dinner. Study in the 2009 edition of the journal the American Dietetic Association found that yoga increased awareness of eating and results in less weight gain over time.
Scrape out the weekend
Can cause problems in the events of the weekend Sunday. In a recent study in the Journal of Clinical Investigation, researchers rats to study the effects of Palmitic Acid on Leptin, a hormone that helps regulate appetite. Was found Palmitic acid in saturated fat and race, and appeared often on the weekend your favorite grub."We have found that within 3 days, and the weakening of the fat or blocks the ability of leptin in eating and body weight regulation saturated," said study author Deborah Clegg, Ph.D., University of Texas Southwestern Medical Center. One until Friday to Sunday, burgers, fries, wings and head can your mind a lot of food on Monday.
Breaking: You do not have to go cold turkey (although that Turkey is always a smart whole wheat). McDaniel suggests that the reward for a week-long healthy must be a fraud and a meal, and not in a weekend full of them. After all, with each, you can - eat a holiday weekend such as bad eating nearly 30 percent of your week. This means you will not be wise to only 70 percent of the time to eat. We call it a C minus. Do you really want results less than the average?
Gorging on salty snacks
Sodium treacherous, to ensure that we eat unconsciously. She added quickly: popcorn in the cinema, and chips during the game, and peanuts in the bar.
Breaking: cravings go away after a few weeks salt diet to reduce salt, "says Thomas Moore, MD, associate dean at Boston University Medical Center. Many people can not replace a snack with their favorite carrots or celery, but give them a try: The crisis is what you crave. Otherwise, try small amounts of pasta and low-salt potato chips. If you are cooking a dish, skip the salt, if you want to add just a dash to the negotiating table. "Added salt to the surface of the food is much more noticeable than the same amount of salt in the recipe," says Dr. Moore. A slow decrease in your salt habit pays off in fewer cravings, he says.
Alcohol, that is. Here's the exercise begins tonight: Register the number of beer, wine and other beverages you consume in a week. (Use this cocktail napkin.) You may surprise yourself. Counting calories, and we expect a surprise. Reasonable sounding two beers the night can mean more than 2000 calories a week, almost day one of the most worthwhile. And can run more than 2 hours to burn. Would you call that a plan to lose weight? In addition to the empty calories, alcohol will undermine the private sector, "says Dawn Jackson Blatner, RD, a spokeswoman for the American Diabetes Association. Leading to increased orders, he says, and Buffalo Wings.
Break: in an attempt to stop, but for a week. Check your weight and how your clothes fit. See if you can live with less. If you drink, and a shift to less of carbohydrates, dry red wine (about 4 grams of carbohydrates, compared with nearly 13 in the regular beer) or low-carb beer.
Food TV, and then doze
It's a double blow with a twist. You ingest any calories burned, and sabotage weight loss secret weapon: sleep. Research confirms that people who eat in front of the tube more calories (approximately 300 in one study) than those who do not consume, and that more than watching TV, and the less active they are. The researchers found from the University of Chicago that people who lose sleep about 3 hours to eat more calories than 200 in the next day and snacks for those who got 81 / 2 hours.
Breaking: Donald Hensrud, MD, medical editor of the armed forces of the Mayo Clinic diet, and says: "If you want to watch TV, or are active at the same time to work on the back you can treat yourself with some of the Go TV." DVR easily earn its keep, so you can go to bed on a regular schedule. Sleep is usually great if done well.