Dear Fitness Coach,
Every time I start a new diet my appetite increases exponentially and I end up eating more than I would normally. I am pretty sure it’s psychological, but the hunger pangs seem very real to me. Any suggestions?
Frequently Famished
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Dear Frequently Famished,
Find out what's happening in Chelmsfordfor free with the latest updates from Patch.
First of all, try not to refer to your new eating plan as a "diet”. That word alone can send even the most disciplined among us into an eating frenzy. Try calling it a “nutrition plan” or “revised food plan”. Remember this: A new eating game plan is a lifestyle change, so it has to be sustainable long-term, whereas diets are generally not. So do your homework and find something that you can see yourself sticking to long-term. In the interim, here are a few ways to keep yourself fuller, longer:
1. H2O some more. Drink two 8-ounce glasses (16 ounces total) of water before each meal. It
will fill up your stomach and trim your intake by up to 60 calories per meal.
2. Flav du jour. Use vinegar/vinaigrette and cinnamon for flavor (where possible). These two ingredients can help regulate blood sugars after meals, and help you feel full longer after eating, according to a study from the Department of Agricultural and Food Sciences in Zurich, Switzerland.
3. Listen to your mama and eat your veggies. These bites help you feel full fast without putting a huge dent in your daily calorie count. Green and orange vegetables contain about 90% water, which fills your stomach and makes your brain register fullness.
4. Go a little nutty. The complex trio of fiber, protein, and fat in nuts activates satiety so you chow down on fewer calories throughout the day. (Also, according to current research, they may increase your metabolism by up to 11%!)
5. Sew your oats. Oats have a filling fiber compound called beta-glucan that helps the body release CCK, a hunger-suppressing hormone.
6. Bean there, done that. Beans contain a fiber-protein balance to increase fullness. As an added bonus, a diet rich in legumes may also up your metabolism, according to one study.
7. Egg-cellent. Eggs are protein-packed, so it's no wonder a study in the Journal of the American College of Nutrition found eating them helps control appetite for
up to 36 hours.
Got a question for the fitness coach? E-mail her at eross@goldsgym.net.
Estee Murray Ross is a Chelmsford resident. She is a AFAA certified Personal Trainer and AFAA/ACE certified Group Fitness Instructor and is CPR/AED certified through Red Cross. Drawing from her 20 plus years of cardiovascular and strength training experience, she is expert at evaluating and assessing nutrition and exercise routines and making the necessary changes in order to maximize efficiency and expedite weight loss. She currently works at Gold's Gym in Tewksbury.
