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12 Tips to Curb your Appetite
  • Ardha Kati Chakrasana
    Tip 1
    Don't skip a meal or wait till you get too hungry.

    Because if you are too hungry, a healthy salad would be the last choice on your mind. Usually, the food choices will consist of fatty rich meals in such situations. What could be worse would be your grabbing a hamburger or a pizza because of its ready availability.

  • Ardha Kati Chakrasana
    Tip 2
    Eating meals on time – breakfast, lunch and dinner - on fixed time intervals.

    Once the meal times are set, the craving for food in between meals comes down dramatically. This reduces snacking in between and thus reduces intake of insensible calories (calories that you don't count).
  • Ardha Kati Chakrasana
    Tip 3
    Don't drink water, juice, soft drinks with your meal or immediately after your meal (30 min is a good waiting time).

    Doing this will keep the stomach full for a longer period. Liquids will wash out your stomach, empty it out and create room for more food. Avoid carbonated drinks especially - these make the stomach distend and set your satiety point to a much higher level, leading to consumption of more food just to achieve satiety.
  • Ardha Kati Chakrasana
    Tip 4
    Eating solid food that involve excess chewing, such as meat (chicken, mutton, fish etc), along with raw or boiled vegetables and bulky fruits such as apples and pears will fill your stomach faster and keep it full for a longer period of time.

    Soft food such as mashed potatoes or soups will not fill your stomach, but will increase the calorie load. Remember, a bag can be filled with more sand and less stones.
  • Ardha Kati Chakrasana
    Tip 5
    Work schedule plays a major role in food consumption. If you prefer to work late at night or if your job demands it, plan your diet well. Use fresh fruit or vegetables such as cucumber, carrots, tomatoes etc as snack choices instead of the potato chips, french fries or candy. Avoid snacking on chocolate and candy placed in that bowl at your office.

     
  • Ardha Kati Chakrasana
    Tip 6
    Stop eating just as immediately as you feel satisfied.

    Don't wait for the 'full stomach' feeling. Trying to finish that entire biryani packet should not be on the agenda. By practising this method, the satiety point will be reset to lower amount of food intake and reduce those cravings. Fight the 'mental hunger' (urge to eat large portions even though you are already satisfied).

    Repeat six times on each side alternately.
  • Ardha Kati Chakrasana
    Tip 7
    Stay away from impulse eating habits.

    Just because you are in the movie theater doesn't mean you have to buy popcorn, cool drinks and other snacks. Use water as an alternative to control such urges. The same rule applies to high calorie foods such as ice cream, sweets, cakes etc on different social occasions. Keep count of your calorie intake and limit it to your daily requirement (depending on your activity level, 1800 – 2000 calories).
  • Ardha Kati Chakrasana
    Tip 8
    Learn to say 'no'. When you are offered high calorie foods by friends and family at a wedding or a party, learn to politely decline this 'friendly' pressure. Because, you are the one that will have to work off that extra 500 calories on a treadmill, and not them.
  • Ardha Kati Chakrasana
    Tip 9
    Stop binging on the so called 'dieting holiday'.

    Yes, you have worked hard on your diet over the past several weeks, but, a splurge on one weekend can really end it all. Try to maintain a regular eating habit. Don't go to the dessert stand directly thinking that since you have skipped the main course, you have a right to enjoy the sweets and ice cream. Not only do deserts increase your appetite, they give you empty calories since they are extremely high on carbohydrates and fat. Instead, try alternative food with protein content.
  • Ardha Kati Chakrasana
    Tip 10
    Avoid consumption of alcohol and using other stimulants (like say, marijuana).

    These will drastically increase your appetite besides giving calories themselves (45 ml of scotch whiskey puts in approximately 100 calories). The salty snacks and drink mixes also pumps in significant amount of calories.
  • Ardha Kati Chakrasana
    Tip 11
    Satisfying foods are those that remain longest in the stomach and small intestine (high satiety value).

    Meat is the most satisfying of all foods and keeps you full longer than simple carbohydrates. Hence, if you are not an obligate vegetarian, start most of your meals with a choice of meat. Milk ranks next to meat in satiety value; whole milk is more satisfying than skimmed milk. Fish is slightly less satisfying than meat because usually it contains less fat. Eggs vary according to preparation.
  • Ardha Kati Chakrasana
    Tip 12
    Green vegetables and bread are slightly low in satiety value.

    But, you do need a healthy portion of these in your meal to make it better balanced. Oddly, bread becomes even less satisfying when toasted.

    Fats are high in satiety value; hence moderate calorie - reducing diets often allow more fats than carbohydrates to help keep your stomach satisfied. Just remember that fat gives 9 kilocalories where as carbohydrates and protein provide only 4 kilocalories per gram consumed. So, one can have twice the amount of protein or carbohydrates than fat and yet, get same amount of kilocalories.
  • Ardha Kati Chakrasana
    Author

    Number of overweight or obese people in India is 70 million, currently. The problem of plenty needs to be addressed - fast. These 12 tips could be good to start with...


    -Dr Nandakishore Dukkipati

    
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