Controlling Hunger to Lose Weight

Overview
Maybe you are struggling to lose weight but find it hard to do because you are always hungry. And it's hard to control how much you eat when you're hungry. But what if there was a way that you could curb your appetite and eat less at lunch or dinner. This might actually help you to lose the weight. Here are a few ideas that have worked for others and could work for you. It's worth a try.


Drink More Fluids
Water. Drinking a glass or two of water about 30 minutes before you eat will help you feel full, reduce your hunger and cause you to eat less. This could make a big difference in how many calories you consume and make it easier for you to lose weight.

Coffee or tea. In addition to water, you can drink plain coffee or tea. These beverages can be quite soothing, help you to relax, and ease any tension or stress you might be feeling. So, you would be less tempted to fill up on high-calorie comfort food.

Broth. Having a cup or two of broth or chicken before your meal is yet another way to fill up on no-calorie or low-calorie foods, which in turn can help to eat less and control the amount of calories that you consume for the day.

Other soups. Heavier soups, like lentil, bean, vegetable, chicken or fish soup may contain more calories than the water, tea, coffee or broth mentioned earlier. But that is no reason to rule them out. Actually, it makes good sense to include these soups as part of your weight-loss strategy because they are more filling and can therefore help you to eat less of other high-calorie, less nutritious options. These soups are also high in fiber, which means they can keep you feeling full longer. So whether you use them as an appetizer, or as part of the main course, they can prove to be valuable in helping you to fight hunger and keep the calories down.

Snacks
There will be times when you are feeling hungry an hour or two before your next meal and want something to eat other than the food and drink mentioned above. Instead of reaching for high-calorie, sugary and/or high fat snacks, reach for something that will not trigger a rapid rise and fall in your blood sugar.

Unbuttered popcorn, nuts and seeds.  Foods like popcorn, nuts and seeds make great snacks when you are trying to stave off hunger. They are high in fiber and will contribute a few grams of healthy fat. Don't be alarmed by the fat in nuts. The amount you get from one or two ounces will be more than compensated for by the amount of food you are able to cut back at your next meal. Besides, it's nothing you cannot burn off with a few minutes of brisk walking or stair climbing.

What about fruits and whole grains? There is a place in a healthy diet for fruits and grains, just as there is for dairy and meat, fish and eggs. But keep in mind that sugars and starches can cause an increase in blood sugar, followed by a rapid fall. When your blood sugar falls, you could cause you to overeat. This is just what you are trying to avoid if you find yourself frequently hungry at mealtime. On the other hand, if these foods keep you satisfied and are not hunger triggers, you could include them as part of your effort to curb hunger pangs.

Summary

Give yourself the winning edge by drinking water or consuming other filling foods that provide lots of fluid and fiber, without the unwanted calories. Then when you sit down to a meal, you can enjoy the food without stuffing yourself with unwanted calories and increase your chance of losing weight.

Don't Let Alcohol Ruin Your Diet

Overview

Alcohol is a source of added calories that may be easily overlooked by dieters. But if you are trying to lose weight, you should know that unrestrained drinking could ruin your diet. Here are a few things to keep in mind:

Calories from Alcohol

Alcohol is a source of energy, which means excessive intake could contribute to unwanted weight gain. Alcohol provides 7 calories per gram. In contrast, carbohydrates (sugar and starch) provide 4 calories per gram and fat provides 9 calories per gram.

Overeating

Alcohol may impair your judgment, which could lead to overeating. So, whether you are enjoying a TGIF social hour with friends, having dinner and cocktails with your coworkers, or sipping a drink at home to relax after a stressful day, you need to be mindful of how much you drink. After a few drinks, those peanuts, pretzels and hors d’oeuvres, or that quart of ice cream in the freezer could begin to look awfully tempting.

Weight Control
There are limited studies that look at the relationship between alcohol consumption, food intake and weight gain. One study that looked at a group of college students found that binge drinking was associated with poor diets, unhealthy weight control and sedentary behavior. The results of another study are more perplexing. The results of this study, which involved over 49,000 women and spanned a period of 12.9 years, showed that women who reported light to moderate alcohol consumption gained less weight and had a lower risk of becoming overweight or obese than nondrinkers. There could be a number of confounding factors that might explain these results, including the fact that this study was based on self-reported data.

What You Can Do to Lose Weight

If you must drink, here a few things that you can do to limit the number of calories you get from alcohol:

• Switch to drinks that have fewer calories
• Stretch your drink with non-caloric mixers, like sparkling water
• Drink less often
• Drink slowly to reduce the number of drinks you consume
• If possible, spend more time in conversation and less time at the bar
• Be prepared to say "No thanks" when offered another drink

Resources

Alcohol use, eating patterns, and weight behaviors 2009 May-June – PubMed result

Alcohol consumption, weight gain, and risk of …[Arch Intern Med. 2010] – PubMed result

Lose Weight to Lower Your Cholesterol

Overview

If you are overweight or obese, chances are, you may have high levels of total cholesterol and LDL or 'bad' cholesterol. If so, you are not alone. According to the US Centers for Disease Control, about 50 million Americans are prescribed cholesterol-lowering medications each year. Unfortunately, these medications often have serious side effects. This has many people asking if there is another way to lower their cholesterol.

Obesity and High Cholesterol

If you are overweight or obese and diagnosed with high cholesterol, your doctor might suggest that you lose weight as a first attempt to lower your cholesterol. On the other hand, depending on your unique medical situation, he may put you on medication to lower your cholesterol while you take steps to lose the weight.

Cholesterol Dangers

High cholesterol, particularly high levels of LDL or 'bad' cholesterol, can cause plaque to buildup in your arteries, reduce blood flow to your heart and ultimately lead to a heart attack or stroke. To avoid this potentially fatal outcome, it is important to lower your cholesterol. In some cases, diet and exercise to lose weight may be sufficient. Others may require prescription drugs or a combination of weight loss and medication.

Losing Weight to Lower Your Cholesterol
Studies show that many people are able to lower their cholesterol and reduce their medication dosage or completely discontinue their medication after losing as little as 7 to 10 percent of their body weight. This is certainly encouraging if you want to avoid the side effects often associated with cholesterol-lowering medications and save money on prescription drugs at the same time. (Note of caution: Do not discontinue prescription drugs without first talking with your doctor.)

Getting Started

If you are overweight or obese, you can start to lose weight and lower your cholesterol by following a few basic strategies promoted by the NIH National Institute of Diabetes and Digestive And Kidney Diseases:

• Choose foods that are lower in calories 
• Choose foods that are lower in fat 
• Eat smaller portions 
• Drink water instead of sugary drinks 
• Stay active 

Resources
Weight Control: MedlinePlus