8 Effective Ways to Reduce Appetite

One way to lose weight is to reduce appetite. How diverse, ranging from sports, the consumption of pills and medicines given to the unique way like an ice bath. But until now no one can prove the effectiveness of these ways, there are even a number of ways that it gives negative impact on the body.

But you do not have to worry about, consider how to reduce exposure to eight appetite or delay the return of hunger, but it will not burden your body

1. Eat more fat 
It might seem contradictory but in fact eat more fat weight loss strategy is smart, as long as you eat is fat 'good'. According to a team of researchers from UC Irvine found that fatty acids oleik or 'good' can help trigger the small intestine to produce oleoylethanolamide, a compound in charge of sending nerve signals to the brain to reduce hunger.A good source of amino oleik include nuts, avocados and extra virgin olive oil (olive oil of the highest quality). Moreover, fat also can delay the emptying of the stomach so as to keep you fuller longer.

2. Cut food in the form of small
A group of researchers from Arizona State University found that cutting food into small shapes will encourage greater satiety than eating foods with a large piece despite the same amount of calories.The conclusion was obtained after a number of participants who were given whole bagel bagel actually starting to consume more and put more calories from these foods than participants who were treated following the bagel the same but cut into four pieces. It could also eat food that has been presented in small forms such as strawberries, grapes, popcorn, nuts and seeds.

3. Sport
 In a study from Brazil, researchers found that in addition to burning calories and increase metabolism, exercise can restore the sensitivity of nerve cells that play a role in showing the natural satiety limiting food consumption. Needless sports heroics from the walk is enough.

4. Choosing foods with a prominent aroma 
The food is flavorful stand can encourage people to consume foods to eat smaller portions. This was proven when the number of participants in the study were given the freedom to choose the dessert portion, from which proved almost all participants chose foods with strong scents 5-10 percent less than other participants.

5. Relying on memory 
The team of researchers from the University of Birmingham suggests that how people remember the lunch menu today will affect portions of snacks containing sugar or salt in the same day. The proof, participants were asked to recall what he ate lunch tend to eat less snacks that are presented to them in an infinite number.

6. Routine breakfast 
Evidently people who like to skip breakfast eat 40 percent more candy, soda consume 55 percent but 45 percent fewer vegetables and fruit malnutrition by 30 percent. Not only that, people who do not have breakfast before the move also reported 4.5 times more likely to be overweight.

7. Eating slowly 
If you are in a hurry or are accustomed to eating on the go, get used to to chew your food slowly. According to a study published in the Journal of Clinical Endocrinology & Metabolism, eating too fast will reduce the release of hormones that promote a feeling of fullness that can trigger overeating without consideration.Another study conducted by the University of Rhode Island also supports this with evidence that people who eat slowly with the number of calories consumed four times less , including the feeling of fullness with higher levels though food portions consumed less.The trick, every insert one bite or one tablespoon in your mouth, take a deep breath and stop eating when you feel full, though it may not clean your plate.

8. Dim the lights and put a slow song 
Dim the lights and put on a slow song as a dinner companion is not only used to create a romantic atmosphere alone. According to a study conducted at Cornell University, this atmosphere also help control portions.Because with such an atmosphere, partisipn better able to enjoy the food but consume 18 percent less than if the atmosphere is not eating like that. Remarkably, in this way a person can lose weight as much as 4.5 to 9 pounds in a year.

4 Fruits Aqueous Suitable For Diet

The body's need for water is very high. A series of functions of the body is highly dependent on fluid intake. One is the launch of the digestive system and metabolism.
With a smooth metabolism, weight loss became more stable. If you are currently on a diet, eating fruits rich in water so the thing to do. Not only to avoid dehydration but also makes the diet more effective. Put this in just four daily menu.
1. Tomatoes Small, but the tomatoes are very rich in nutrients. This fruit has about 90 percent water content in it. The content of vitamin C, potassium and likopen also very high and can help you lose weight. Make it your fresh tomatoes as a snack between meals. 

2. Carrots
Consumption of carrot juice every day, but do not be filtered. High fiber and filling, perfect for a diet. Water content is too high, it is very good for skin care and make you avoid dehydration.

3. Cucumber
For those of you who are having problems defecating, cucumbers answer. The fruit is rich in water can relieve colic and constipation problems. You can eat them straight or process them into ice.

4. Watermelon
Round red fleshy fruit is very rich in water and nutrients. Instead of drinking sodas, hot weather is better when you eat watermelon juice or process it. Fruits that contain vitamin A, B, potassium, magnesium and thiamin is mandatory in your diet.

5 Ways to Keep Your Appetite Naturally

To curb excessive appetite is very difficult for some people. And people who have a great desire to eat is a very torturous if you have to hold your appetite. But all that does not mean can not be done. there are plenty of healthy ways that can be done to restrain appetite. Not by taking pills, herbs or slimming, but there are some healthy ways that can be done. The following are 5 ways to keep your appetite naturally.
 
1. Eat More Fat 
Not trans fats or saturated fats from fried foods, ice cream or cheesecake. But the healthy fats found in nuts, avocados, salmon and olive oil. Eating healthy fats is a weight-loss strategies that are effective, as long as it is consumed in sufficient quantities. Research at UC Irvine found that oleic acid which is found in healthy fats help push the small intestine to produce oleoylethanolamide. That kind of component that sends the signal 'stop eating' to the brain.

2. Eat in Small Pieces 
Cut up food so the smaller size can make you satisfied and full faster than eating in big chunks at a time. In a study conducted at Arizona State University, USA, students were given one whole bagel eating more calories than participants with a bagel that has been cut into four pieces.

3. Expand Physical Exercise 
A study in Brazil found that physical activity such as fitness and exercise can increase the sensitivity of the nerves associated with satiety. The more sensitive to satiety, then you will be more easily satisfied with the food consumed. Another study conducted in Unibersity of Exeter shows, 15-minute walk can cut cravings in the office by 50 percent.

4. "Play" the Sense of Smell
Food mixed with the scent of spices will help you eat less. In one study, subjects were able to resist the temptation to eat dessert after eating her food with a strong aroma. To control your appetite, you can add chopped fresh ginger, mint, cinnamon or basil leaves into the dish.

5. Eat Slowly 
You can slow down eating by chewing food slowly so quickly feel full. Eat slowly, the mind away from the desire to consume food in large portions. In addition, you can better enjoy the food that enters the body. The study of Univresity of Rhode Island found that people who eat slowly consume four times less calories per minute and full faster.

Consumption of Fish Oil For Weight Loss

Many options can be to lose weight, for example by changing your diet or increasing exercise intensity. Consumption of fish oil supplements are known to help you lose weight and increase exercise intensity.
Researchers from the University of South Australia conducted a study involving 75 people with a diagnosis of overweight or obese and have heart disease risk factors such as high blood pressure and high cholesterol levels. Researchers then divided the participants into two groups randomly.
The first group was given the tuna fish oil containing omega-3 fatty acids, while the second group was given sunflower oil with the same dose but does not contain omega-3 fatty acids.
The groups were then subdivided, the other half do not do extra exercise each week. While the other half were asked to walk for 45 minutes every day. All participants involved in the study were asked not to change their diet pattern.
After 3 weeks of the study, three groups did not show much change, but the group fed fish oil and exercise decreased the average weight of about 4.5 pounds and decrease overall body fat percentage.
Scientists believe that omega-3 fatty acids in fish oil can increase blood flow to muscles during exercise and help stimulate the enzyme compound that plays a role in the transport of fat so that the fat can be used for energy.
Omega-3 fatty acids are available in supplement form is popularly used as a vitamin of growth and other benefits, such as increasing brain memory function, eye health, as well as the ability to reduce the risk of stroke and Alzheimer's disease.
Supplements of omega-3 fish oil can be an effective natural supplement to promote weight loss when combined with exercise. Previous studies conducted in Japan and Norway, also found something similar that omega-3 fatty acids can promote weight loss diet.

Yogurt Make Your Body Slim Fast

It has a slim and fit body is a dream of almost everyone. To achieve this, you need to adopt a healthy lifestyle and eating yogurt. The reason, the study proved that fermented dairy products helps you quickly trim.
In this issue of the International Journal of Obesity , proved that consumption of yogurt can turn on the body's fat-burning machine. In addition, add yogurt in our daily consumption can also accelerate weight loss and shrink the stomach.
Researchers compared the effects of adding yogurt in a low-calorie diet on weight loss. A total of 34 healthy adults who were obese were divided into two groups to undergo a 12-week trial.
The first group ate three servings of low-fat yogurt each measuring 170 grams. Yogurt gives about 1,100 mg of calcium per day. Meanwhile, the other group consumed a serving of dairy products containing 400-500 mg of calcium per day.
Second group ate a controlled diet to stimulate weight loss. Calories 500 kcal lower than normal. Hence, all participants weight down. However, it appears that the weight loss and fat more common in the group who ate yogurt.
If the group who consumed dairy products reduced by an average of five kg of weight, participants who ate yogurt decline reaching more than 6.3 kg. Body fat yogurt group also fell 61% more, while 81% reduced fat belly more.
Belly fat is the most dangerous type of fat. Excess fat in this area is associated with an increased risk of heart disease, diabetes, stroke, and some cancers. 

In addition to losing weight and burning fat, yogurt is also twice as effective at maintaining lean muscle mass. It is important when dieting. We want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised when losing weight. 

However, researchers have not identified the assessed scientific reason behind the fat-burning effect. For many people in the scientific community, it is hard to believe the efficacy of calcium and dairy protein without understanding the mechanisms that play a role in decreasing body fat.

To benefit optimally weight loss, choose low-fat yogurt. You can add low-calorie toppings such as fresh fruit pieces, nuts, or chocolate chips.

Gluten-Free Diet Can Impact Nutrition Deficiency

NPD Group's latest report says about 30 percent of the American public began to consider reducing the amount of gluten consumption. However, a gluten-free diet should be done carefully because it can affect not healthy.

Gluten is a protein that can be found in many grains such as wheat, rye, and barley. The content can be found in breads, cereals, pasta, and many other processed foods. Generally people who do gluten-free diet are those with celiac disease who are allergic to gluten intake and can lead to intestinal damage.

For people who do not suffer from celiac disease diet will not bring benefits. For people who do not need to avoid gluten, a diet is actually bring harm to their bodies.

This relates to the whole grains that contain gluten is a source of fiber, vitamins, and minerals. Gluten-free products are usually made from grain that has been processed and low in nutrients. Some studies show that people can live a gluten-free diet deficient in fiber, iron, folate, niacin, thiamine, calcium, vitamin B12, phosphorus and zinc.

With a gluten-free diet, dieters are automatically avoid eating dessert and junk food that leads to weight loss.
 
Nothing strange, gluten consumption reduction effect on weight loss. Anyone who avoid the consumption of biscuits and sweets and replace them with fruits will definitely feel better.

If you want to make a gluten-free diet, it is recommended to replace the grain of natural, healthy, and gluten-free such as quinoa or buckwheat. Besides diet should also be balanced with plenty of eating fruits and vegetables. Low-fat meat and low fat dairy products such as yogurt.

5 Sources of Fat That Making The Body Slim

Most people avoid the consumption of fat, with a reason to keep the weight from becoming obese. In fact, healthy fats consumed appropriately can actually help you lose weight and reduce obesity. So it needs to be a concern and the knowledge to be able to choose the type of fats that are healthy for the body. This type of fat is good for the body is unsaturated fat. These include monounsaturated fatty acids and polyunsaturated fatty acids.

In some science books mentions healthy fat is fat when consumed will make a more healthy body and weight loss programs can be run perfectly. Here is the source of fat that makes you slim:

1. Olive oil 
A recent study published in the journal Obesity found that eating olive oil regularly will increase adiponectin levels compared to low-carbohydrate diets or high protein. Adiponectin, a hormone that served to break up fat in the body. The more numbers, body mass index will decrease. To get maximum benefits, olive oil should be treated as salad dressings, for sauteing or as additives sauce. Some people also eat whole wheat bread with olive oil and balsamic vinegar as a dipping.

2. Coconut 
This tropical fruit is actually high in saturated fat, but also rich in lauric acid which is efficacious against bad bacteria and maintain the stability of cholesterol. A study published in the journal Lipids revealed that the consumption of coconut oil can reduce visceral fat or abdominal obesity.In one study, some respondents were given two teaspoons of coconut oil every day. While the respondents were given soyabean oil. Two groups of participants lost weight, but only the group taking coconut oil waist shrink. Eat coconut oil in an amount not excessive. Use coconut oil for sauteing little.

3. Dark Chocolate 
Chocolate types of dark chocolate can help flatten your stomach. But in order for maximum benefit, do not consume dark chocolate as a dessert. But as a snack in between meals is great. A study found that people who ate 3.5 ounces of dark chocolate two hours before meals, calorie intake is less than 17 percent who do not eat or eat milk chocolate.The researchers conclude, it is because dark chocolate contains pure cocoa butter in which there is stearic acid. A substance that slows the digestive process so the body needs more energy and excess calories were wasted. Other than that because it takes longer to process, you can withstand hunger longer and help with weight loss.

4. Peanut Butter Almond 
Although it has a relatively high fat content, but the fat contained in almonds can actually help lose weight. The study conducted by the International Journal of Obesity and Related Metabolic Disorders compare two types of diet for six months. One group followed a diet low in fat and calories (only consume 18 percent fat) diet and the other group with a number of more fat (39 percent fat), which is partially derived from almonds.As a result, both groups successfully lost weight more than a low-fat diet group. In fact, both groups consumed the same amount of calories. In addition, the eating almonds also experienced a reduction in waist circumference width of up to 50 percent. As an explanation, almonds contain substances money limit the absorption of fat by the body. Fat that is not absorbed and then excreted through feces. From now on, eat peanut butter as a spread for toast almonds, apple and banana slices. Or sprinkle chopped almonds over oatmeal porridge.

5. Avocado
Avocado is a food rich in healthy fats that can assist in the reduction of fat in the body. The fruit has a creamy taste with unsaturated fat that helps the body to process the maximum burning excess fat, strengthening the structure of the cell wall and increase the production of hormones that play a role in fat burning.Although healthy, still limit their consumption because of the avocado is high in calories. Simply consume half of an avocado and eaten raw. Without a mixture of sugar, syrup, sweetened condensed milk or can be used as a mixed salad.