Tag Archives: appetite

Exercise to get rid of your food craving

How often has this happened to you? You make a great start to eating healthy in an attempt to take charge of your weight, refraining from indulging in the big box of chocolate chip cookies in your kitchen. But pretty soon half the box is gone and with it, your latest attempt at weight management. Many of you think that only avoiding high fat, high calorie food will help you lose weight and keep it off. While you think that giving up such foods may help you gain better control over your eating, the truth is you are actually giving up control. Your craving for that food will remain and may even become stronger.
Exercise is one such tool which can help you gain control over your cravings.

So here are the reasons how exercise helps you do that:-

1) When you exercise, your body releases the “happy” hormone, known as serotonin. The release of this hormone leads to lower stress levels. Low stress levels do not trigger the secretion of stress hormones in the body. Stress hormones cause unnecessary food cravings and lead to high blood sugar levels. With low stress levels, the body’s BMR remains optimum, which controls hunger and cravings.

2) Low stress levels even suppress the level of the Ghrelin hormone (released by Stomach), which is known as the appetite stimulating hormone.

3) Exercise makes you feel dehydrated. So when you rehydrate yourself, water suppresses your hunger, and stops you from overeating or eating unnecessarily.

Also, studies conducted by Dr Daniel Crabtree, from the Rowett Institute of Nutrition and Health, examined the brain’s responses to high and low-calorie food following a period of

acute exercise. He showed that “After running, the volunteer’s feelings of hunger were suppressed, and the appetite hormone analysis showed that levels of the appetite-stimulating hormone were reduced whilst levels of the appetite-suppressing hormone, or leptin (released by fat cells) were increased.”
Exercise and keep yourself away from unhealthy food. Be determined and overcome your unhealthy food cravings till it becomes a lifestyle habit. It’s not just about losing weight and being fit, it’s even about being disease free and living a longer, healthier life.

— this article is written by a dietitian @ FitHo
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7 Natural Ways to Curb Your Appetite

Appetite is both a psychological and physical phenomenon. Sometimes we eat when we’re bored, stressed, or just because it’s “time” to eat, even though we’re not feeling hungry. Making simple alterations to our diet and lifestyle can greatly impact our body and long term health.

1)Don’t skip Breakfast: Skipping breakfast or having an unhealthy breakfast will make you lethargic through the day. Your body needs food to run efficiently and depriving it of breakfast will eventually lead to health problems. Always start your day with a healthy breakfast.

2)Keep yourself hydrated: Drinking water is good for general health. Water is also known to fill you up and keep you from overeating. Dehydration or not drinking enough water can be responsible for slowing down your metabolism. Drink

at least 8-10 glasses of water to help remove toxins from your body and boost your metabolism naturally.

3)Exercise is important: Exercise helps curb your cravings and lose weight in a healthy way. It increases energy expenditure, burns calories, adjusts the signals of satiety and reduces food intake.

4)Balanced meals: A healthy and balanced diet will control your appetite and provide you with all the essential nutrients. When our body receives all the essential nutrients, it will functionally optimally and will keep us from over eating.

5)Snack healthy: Having snacks in between your 3 big meals also help curb your appetite. Select healthy snacks with complex carbohydrates or healthy fats. For eg., you can choose between roasted channa, fruits, vegetables, nuts and seeds, etc. These keep you full for a longer time.

6)Eat slowly with controlled portion: Controlling your portion size is a key to weight control. Always be a smart selector when filling up your plate. Eat in small plates, chew slowly and stop eating once you feel full.

7)Get enough sleep: A shortage of sleep lowers levels of leptin in the body, leading to poor control over diet and unnecessary cravings. A minimum of 7-8 hours of sleep is necessary every day. It can keep a control on your appetite.

— this article is written by a dietitian @ FitHo

Top 10 Natural Appetite Suppressants to Keep You Full

Healthy lifestyle is achieved by a combination of a well-balanced diet and regular exercise routine. A balanced daily diet should contain 3 healthy meals and 2 minor in-between snacks. A healthy controlled appetite plays an important role to help maintain a balanced diet and a healthy weight. But you do not need a pill or some kind of a replacement meal powder to suppress your appetite or help control unwanted cravings. Some foods can be healthy and at the same time can act as appetite suppressants, helping you to stay full for longer.

Following is the list of top 10 natural appetite suppressants -

Almonds: These are packed with appetite controlling fibre with ¼ cup almonds providing about 4gms of fibre. They also provide healthy fats, vitamin E, and a fair dose of antioxidants. They help keeping the stomach full for longer and hence in maintaining a healthy weight.

Oatmeal: It contains a wide range of healthy and vital nutrients in appropriate proportions. Half a cup of this superfood provides 5 grams of bowel healthy fibre. It has also been found to increase levels of appetite regulating hormone, hence helping in controlling hunger. A bowl of oatmeal in skimmed milk is a heart and bowel healthy breakfast to kick start your day in the right way.

Water: Often when the body is thirsty we misinterpret the sign as a hunger pang and end up consuming extra calories. The next time you feel you are hungry, start with a glass of water. You might not feel the need to eat. Water also helps you stay hydrated and drinking a glass of water before meals is also a good practice to help control portions.

Apples: An apple is a perfect mid-afternoon snack. Apple contains stomach filling soluble fibre and sugar regulating pectin to help you stay full and also maintain energy levels. Finally, apples require lots of chewing time, which helps slow you down and gives your body more time to realize that you’re no longer hungry. Plus, they just taste good!

Eggs: Eggs contain good quality protein and healthy fats which helps in keeping stomach full for longer. A breakfast with 2 egg whites,1 yolk is found to help control appetite from 24-36 hours.

Lemons: Have a sweet tooth you just can’t control? Try having something sour. A salad with lemon dressing before meal or a glass of lemon water post meals can help you manage your sweet cravings and help you avoid extra calories.

Soup: Studies have shown that those who start their meals with a cup of broth based vegetable soup consume fewer calories during their main course. Also, it is beneficial to maintain bowel strength and gives a healthy dose of fibre, vitamins and minerals .

Green Leafy Vegetables: These are nutrient packed powerhouses which are low in calories and rich in fibre which allows you to enjoy plentiful of these without being guilty of adding extra calories and hence keeping hunger at bay.

Spices: Adding Cinnamon in smoothies and tea, cloves and ginger in vegetable curries can help to control appetite. These spices help stabilize blood sugar levels and the meal is processed slowly hence keep you feeling of full for longer post a meal.

Flax-seeds: They are rich sources of omega 3 fatty acids and stomach filling fibre. Freshly grounded or whole, they can be added to curd, shakes and salads. A tsp of flax-seeds can help you stay satiated and fuelled at the same time.

— this article is written by a dietitian @ FitHo

Are Diet Pills the Best Option!

Diet pills are getting more popular for fast weight loss. There are many successful as well as not so successful stories about these fat loss pills.  Lets explore more about these pills and how they really work. Quick weight loss without diet and exercise has created the hype around diet pills which is increasingly finding its space in drug stores & superstores. But the questions remains the same, is it a healthier
option and does it help in weight loss.

diet-pills (Cr/freedigital)

What is most commonly seen is that some diet pills work and some don’t depending upon the constitution of chemicals in the pills. Probability of effectiveness of the diet pills also varies with body type (more…)

— this article is written by a dietitian @ FitHo

Best Minerals for Weight loss

If losing weight was a child’s play, obesity would never have been an epidemic. Losing weight requires a scientific approach and a planned routine along with proper micro-nutrient supplementation (vitamins and minerals).

In our attempt of losing weight we become obsessed with our carbohydrates, protein, fat and vitamin consumption however nobody really bothers about their mineral intake…..Although it is important but has a very small percentage in our body so without the consultation of your doctor you should not increase the consumption of these important minerals. Moderation and balance is required for healthy living.

You would be surprised to note that body’s weight-related functions – like appetite, hunger, metabolic rate, metabolism of fats and sugars, blood-glucose levels, calorie-burning, and so on – operate more efficiently when we have an optimum intake of minerals.

Therefore it is worth keeping a watch on your minerals. Let’s have a look which minerals are the best for losing weight

Calcium

Recent clinical studies demonstrate a positive relationship between calcium intake and weight-loss. Controlled weight loss studies indicate that increasing calcium intake by the equivalent of two dairy servings per day can reduce the risk of overweight, perhaps by as much as 70 percent. Also, it’s worth remembering that lower-calorie fat-free milk contains the same amount of calcium as full-fat milk. The
same goes for low fat yogurt and reduced fat cheese.

Chromium

Chromium is required for the metabolism of sugar. Without sufficient chromium, insulin is less effective in regulating blood-glucose levels. In this way, chromium helps to control cravings and reduce hunger. Good food sources of chromium include: egg yolks, molasses, beef, hard cheese, liver, fruit juices, and whole grain bread.

Manganese

Manganese helps regulate fat metabolism and blood-glucose. It is needed for a healthy thyroid function which itself is essential to maintain a healthy weight. Good food sources of manganese include: tea, wheat germ, spinach, split peas, nuts, oat germ, oatmeal, pineapple, green leafy vegetables.

Zinc

Zinc helps to regulate appetite. Zinc is also needed for the correct functioning of hormones, like insulin. Zinc deficiency is common among smokers, heavy drinkers, some vegetarians, people with chronic illness and those on non-nutritious or very low calorie diets. Good sources of Zinc include: shellfish, herring, wheat germ, lean beef or lamb, eggs, lentils, Brazil nuts,
almonds, chicken.

Caution: Please discuss with your doctor, before consuming any supplements. Self prescription and over dosage can have serious side effects.

— this article is written by a dietitian @ FitHo