Obesity and overweight has become a significant cause of concern especially in many countries, especially the developed nations like the United States. The more people get concerned about it, the greater variety of weight-loss techniques seem to get discovered. Unfortunately, evil business practices have victimised the healthcare and fitness sector too. From various strange diets to numerous magical appetite suppressant supplements and many unorthodox treatment, the discoverers and inventors claim their products to be the best.
There is little research material available. Therefore, the safest and the most economical bet for people is to try various methods that have proven effect on weight-loss including natural appetite suppressants. The best way to prevent body from harm and lose weight is to control what one eats and utilise normal meal-cycle to their advantage by including beneficial food and habits and refraining from harmful ones.
Breakfast: Skipping breakfast is forbidden and prohibited in weight-loss regime. People who miss breakfast eat 30% less fruits, 40% more sweets, 45% less vegetables and 55% more soda on average and face 4.5 times greater chances of being overweight.
Dining Mood: Dining in appropriate environment with soft music and dim lights lets people fully enjoy their meal, which thus makes them feel content with smaller meals.
Eating Healthy Fat More: A research by UC Irvine revealed that oleic acid is a beneficial fat that triggers production of oleoylethanolamide in the intestines. The compound transmits hunger-curbing signals to the brain and thus suppresses appetite. Besides, it also prolongs emptying of stomach. Extra virgin olive oil, avocado and nuts are great sources of oleic acid.
Eating Slow: Journal of Clinical Endocrinology & Metabolism published a study that revealed that eating slowly sates people quickly with lesser intake. A study by University of Rhode Island revealed that people who eat slowly consume fewer calories per meal.
Exercise: Even a walk for a few minutes is an effective exercise. A research in Brazil revealed that walking around instead of sitting during breaks increases satiety and reduces snacking by up to 50%, especially in case of office workers.
Remembrance of Meal: It is an effective psychological trick. People who recall their last meal or snack intermittently feel hungry or urge for snack later than those who do not do so, according to scientists at University of Birmingham.
Rye: Although most of the wholegrain food items are good, those made of rye have been found to provide greater degree of satiety with lesser consumption.
Scented Food: Meals containing fragrant ingredients such as fresh basil, rosemary, cinnamon, mint and freshly grated ginger make consumer feel sate with lesser portion of servings. Besides, their aroma lasts long and delays feeling of hunger. Such items are great source of antioxidants too.
Taking Food in Smaller Parts: A research by Arizona State University revealed that food consumed in smaller parts provides greater satiety with overall lesser intake. The trick can be applied in daily life by using seeds, nuts, popcorns, grapes, berries and similar food items that are naturally available in small parts more often as meals or for munching.
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