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Foods That Keep You Feeling Full

Leta Shy — Tue, 03 Jan 2012 18:35:31 PST

If December indulgences have led to weight-loss New Year's resolutions, finding the right foods to help you combat cravings is probably high on your to-do list. Eating well-balanced meals and healthy snacks are both important for maintaining a healthy lifestyle. But whether it's because you find yourself mindlessly snacking or because your meals aren't keeping you as full as you'd like, sometimes you need something to keep you from rummaging through the pantry. Here are five appetite-suppressing foods that keep you feeling full!

Diet Tip: Curb Cravings With Mint

FitSugar — Thu, 30 Oct 2008 03:30:00 PDT

We're always looking for ways to fight cravings when they arise, and one my tricks of the trade is mint.

Yes, mint does wonders to keep my cravings under control as its strong scent is a natural appetite suppressant. I keep a mint scented candle in my kitchen and I like to light it at night. Not only does it keep the house smelling good, I feel like I am less likely to give into late night snacking temptations. Other simple ideas are to sip mint tea, chew sugar-free mint gum, or simply brush your teeth. It may all be psychological, but it works for me so I can't complain. Try it out and see if mint helps keep your cravings under control too. If not, check out some other great ideas for curbing cravings.

Source

4 Easy Tricks to Send the "I'm Full" Signal

FitSugar — Tue, 10 Jan 2012 14:14:40 PST

Portion control is a key player when it comes to balanced nutrition, but it can be hard to listen to your body's hunger signals when your mind is telling you to reach for seconds. When you realize that you're full, take advantage of these tricks to tell your mind that the meal is over:

Pick peppermint. A piece of hard candy, a mint, a mug of tea, or even mouthwash - go for anything peppermint-flavored after eating to flood your senses and keep your instincts in check. As a natural appetite suppressant, peppermint will help you control your cravings and avoid postmeal munchies.
Get up and move. It's hard to keep eating if you're no longer near the food, so ending the meal can be as easy as leaving your chair. The best way to let your body know that it's time to stop eating? Switch locations. Move from the kitchen to the living room and busy yourself with other tasks.
Have a small taste of something sweet. Sometimes, just a spoonful of something sweet can curb the urge to keep eating and mark the end of a meal. Instead of reaching for a cookie, though, you should choose a healthy, water-based food that will help you feel full. Try a handful of berries, a serving of watermelon, or a spoonful of pomegranate seeds - the tart seeds pack major antioxidant punch, plus they're high in vitamin A, vitamin C, and fiber.
Make postmeal plans. If you have something to do after a meal, you'll find it easy to steer clear of unnecessary seconds and quit eating once you're satisfied. It doesn't need to be a major to-do, either - simply planning to call a friend or pack tomorrow's gym bag will help you stay focused and stop snacking.

4 More Facts You Don't Know About Calories

Prevention — Mon, 09 Jan 2012 04:08:37 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

Only 12 percent of Americans can estimate the calories they eat in a day! Find out why we're so clueless and get easy ways to stop calorie confusion
By Mara Betsch, Prevention

You know what calories are, and you probably know that if you eat too many, you'll gain weight. But do you know how many are in your favorite deli sandwich? Or how many calories you should really eat each day? Most Americans don’t. Only 12 percent can accurately estimate the number of calories they should consume in a day someone their age, height, weight, and physical activity, according to a 2010 survey by the International Food Information Council Foundation. So what is it about calories that keeps us baffled? Last month, we shared some reasons you might be confused about calories - here are four more and the simple steps that will help you do the math.

1. Exercise makes you hungry
Though studies are mixed when it comes to whether exercise actually stimulates or suppresses appetite, many people think of working out as a way to eat whatever they like. "There’s definitely a mentality of 'I have sweated therefore I deserve,'" says Bonci. However, with most people burning about 100 calories per mile, a short workout won't give you a free pass to eat junk food. "If you walk two miles, eating a handful of chips post-workout can undo the calories you burned," says Bonci. As mentioned above, gym machines don’t accurately measure calories burned, either.

Stop the confusion: To stop an after-workout binge, fuel up pre-gym, Zied suggests. "Have something before - something with carbs and a little protein, like whole wheat toast and peanut butter or a banana and milk." Depending on the intensity of your workout, you may need something afterward as well. After a workout longer than 45 minutes, you should aim to eat about 200 calories.

Tips to Stop Overeating After Workouts

2. Liquid calories are ignored
"People are spending hundreds of calories on beverages each day," says Zied. Unfortunately, a lot of those calories are from sugar-sweetened drinks and alcohol, not milk and 100 percent fruit juice. According to a 2007 study, beverage intake accounted for roughly 12 percent of total calories in 1965 and steadily increased to 21 percent in 2002 - that's 222 extra calories a day from drinks alone! Because bottled drinks often contain multiple servings, it’s best to either pour a serving in a glass or look for mini soda cans and juice boxes.

Keep reading for more info about calories and weight loss after the break.

Belly-Blasting Nut Recipes For Dropping Those Pounds

Leta Shy — Mon, 07 Nov 2011 03:59:49 PST

It's official - nuts are nature's miracle. Besides giving you a dose of heart-healthy omega-3s and filling your stomach with energizing protein, eating a handful of nuts every day may help you drop the pounds. A new study found that those who ate an ounce a day of raw unpeeled almonds, walnuts, or hazelnuts a day had higher levels of feel-good hormone serotonin, which can act as an appetite suppressant.

More importantly, since stress is a leading cause of gaining fat around your waist, higher levels of serotonin may help in the fight against belly fat. Go on; get happy with these five raw nut recipes - just don't go overboard, since nuts have a high (healthy) fat content.

Avoid Putting On the Pounds When Giving Up the Smokes

FitSugar — Wed, 10 Mar 2010 04:30:22 PST

With all the health benefits to gain from giving up the smokes, the decision to quit is an easy one, but the follow-through can certainly be a challenge. Cravings brought on by nicotine withdrawal can be intense and one way distract yourself from the desire to light up is to eat, eat, and eat some more. That of course can lead to weight gain, so here are some tips on how to ditch the cancer sticks without busting out of your pants.

First and foremost, focus on quitting and don't worry so much about gaining weight. Smoking is much more of a risk than gaining a few extra pounds, so once you ditch the cigs for good, then worry about how you're going to lose the extra fluff.

To find out how to avoid gaining a hefty amount of weight,

When you quit, you may miss having something in your mouth, which is why many people end up reaching for food to munch on instead. This is a great way to keep your hands and lips busy, just be sure to choose wisely. Crunchy carrot and celery sticks, frozen grapes, cubes of cheese, air-popped popcorn, and even gum will give your mouth something to do without packing in too many calories. You can also go for calorie-free options. Sucking on a straw or toothpick may also satiate that need to have something in your mouth.

Instead of sticking to the three-meals-a-day plan, opt for smaller more frequent meals. This will keep hunger at bay, which will make you less likely to reach for unhealthy snacks or overeat. Food choices matter too, and ones that are high in protein and fiber will keep you feeling full longer. Also try to avoid alcohol. Cocktails, beer, and wine tend to be high in calories, and for some people, they trigger the urge to light up.

Keep busy with exercise. Smoking breaks take up a lot of time, so replace them with walks around the block or short strength-training sessions including push-ups, squats, and crunches. As little as five minutes of exercise has been shown curb nicotine cravings. Exercise also helps to naturally suppress your appetite, so the more you make exercise a part of your regular schedule, the less hungry you'll feel and the more calories you'll burn.

You may also benefit from an alternative therapy when it comes to quitting. Hypnosis, acupuncture, and meditation may be effective tools that help you quit faster.

If you have any other tips on how to quit smoking without going up a jeans size, share them in the comment section below.

Weight Loss in a Shot?

FitSugar — Tue, 21 Jul 2009 09:00:55 PDT

There are weight loss shakes, pills, surgeries, and diets galore, and now scientists are attempting to create a weight loss injection. The injectable drug has helped rodents decrease their weight by 25 percent in just one week. You can almost hear the voiceover for the infomercial.

Scientists have combined two natural hormones into a single drug that both suppressed the appetite and increased the metabolism in rats. This new drug is said to mimic the effects of gastric bypass surgery. Tests on humans won't happen for a few years though, so don't give up your gym membership just yet.

If this shot sounds too good to be true, it probably is. We're always looking for a quick fix when it comes to slimming down, but if permanent weight loss is your goal, eating right and exercising is the way to go. It may take a lot more time to see the results you're after, but at least you'll know you did it in a healthy way that's sure to last.