by Vanessa Streeter
Having trouble resisting the urge to reach for another one-bite-and-it’s-gone, 100-calorie treat? Me too. Those snacks are like a Lay’s potato chip–you can’t eat just one, especially during periods of high stress. If life’s stresses are causing you to lose appetite control, try these eight appetite-controlling foods and tricks instead:
Actions
Drink water. There’s some debate on whether drinking water can physically suppress appetite. But, reaching for a glass of water can give your mind time to allow your craving to pass.
Exercise. Aerobic exercise helps by temporarily reducing appetite. The theory is that the heart-pumping exercises suppress appetite-controlling hormones like ghrelin, a hormone found in our stomachs that increase before meals.
Appetite-controlling foods
Grab some green tea, but make it spicy-not just hot. A recent study showed that a green tea and capsaicin (what makes peppers hot) combo results in an appetite-suppressing cocktail. The combo curbs hunger and increase satiety.
Eat water. Try soup, an orange, a grapefruit or other juicy foods to fill you up. It’ll give your food volume, helping you resist the urge for that cookie.
Eat chocolate, but make it dark. Dark chocolate is especially helpful during cravings for fatty, salty and sugary foods, according to a small study at the University of Copenhagen. Participants in the study also ate fewer calories at mealtime when they consumed dark chocolate.
As they say, eat an apple a day to keep the Doritos away. High in soluble fiber and low on the GI scale, these fruits help you eat less. Bananas and raw dates also have similar characteristics.
Mental Tricks
Eat slowly and steadily: This gives your body time to realize when you’re full. Set the mood with music. Skip hip-hop and other fast-paced music. With faster music, your fork matches the rhythm, resulting in you eating more.
Go ahead and give in. Eat the cookie! The occasional treat gives your taste buds what they’ve been craving. If you continue to ignore the cravings, you may eventually give in, then binge.