***Top 10 Ways To Lose Weight And Tame The Hunger Monster

Losing weight is about fewer calories in and more calories out. The problem with eating fewer calories than we burn is that intentionally cutting back on food intake inevitably makes people hungry. As you cut back on your daily intake, there is a sense of deprivation, your body goes into panic mode, and you get hungry. You develop cravings and urges to eat.

You keep hoping the constant gnawing of hunger pangs will pass, but instead you feel compelled to eat more. Eventually, you go back to your old ways of eating and the pounds creep back on. While calories do count, it’s a sense of fullness and satisfaction which are necessary ingredients for long term success.

Here’s the scenario: When your stomach is empty, nerve impulses automatically signal the brain to increase your appetite. In addition, a powerful brain chemical, neuropeptide Y (NPY), is released to stimulate appetite. If you restrict food for any reason - your body can’t tell the difference between a diet or famine - nerve impulses and NPY soar in an effort to make you eat. What you need to prevent these signals is larger quantities of the right kinds of foods.

Instead of walking around starved all day, there are multiple ways to keep your body feeling happily full, and all the while losing weight. Here are ten powerful and practical ways to keep your hunger satisfied. Eat Less. More Often. Rather than eating one or two large meals, create structure for yourself by dividing your eating into several smaller portions through the day.

How frequent should meals be? Three mid-size meals a day may suit some people, but for many five or six little ones may be a better plan. Decide how many meals and snacks work for you and then stick to your plan. Once you get good at following your eating schedule, then you can experiment with becoming looser with your eating. Eating smaller meals more often can give you the constant energy levels that leave you feeling more balanced and productive.

Plus, you will be less likely to overeat when you feel reassured that more food is available shortly. Simple carbohydrates, found in fruit juice, soda, candy, or highly processed foods like sugary cereals, digest quickly and provide an immediate source of energy. Complex carbohydrates, including vegetables, oatmeal, whole grain breads and cereals, and beans take longer to digest and provide a longer lasting source of energy.

Complex carbohydrates are high-fiber foods, which improve your digestion, help stabilize blood sugar levels, and keep your energy at an even level. By creating a balance, and limiting processed carbohydrates you can feel satisfied longer after your meal. Solid food is more filling than liquid food. Yet, we are now drinking more calories than ever before - soft drinks, Frappucinos© and other fancy coffee drinks, frozen Slurpees©, sports drinks, alcohol, juices, sugary teas, and flavored water.

A particular problem with liquid calories is that they don’t fill us up or keep us satisfied like solid foods. Without having a sense of fullness, we don’t compensate for the calories in fluids by eating fewer calories from other foods. Eat snacks that contain fiber, protein, and water. The more of these ingredients a food contains, the longer it will satisfy.

For example, a sandwich made with whole grain bread, lean protein, lettuce and tomato, and an apple is going to be far more satisfying than a few rice cakes and iced tea. In general, the more satisfying food feels, the more effectively they prevent nibbling. Rather than downsizing your normal portions when trying to lose weight, which can make you feel hungry and deprived, try eating more of low-calorie, high fiber, protein, and water content foods.

Examples include hummus and whole wheat crackers, oatmeal made with skim milk and topped with raisins, cottage cheese with fresh fruit, or protein energy bars that are high in fiber and fruit and low in sugar. Pile on the Veggies. Sometimes you’ve just got to have some cookies, ice cream, pie, or chips.