eat less, eat more. Just be sure to eat foods which are
water-rich and have fewer calories per gram such as soup,
fruits and vegetables. Researchers from the Department of
Nutritional Sciences at The Pennsylvania State University
found that daily consumption of high volume, low energy dense
foods can help with long term weight loss and weight management.
soup. In one recent study, participants who consumed two
servings a day of soup lost more weight than study subjects
who were given two servings of snacks instead of soup. On
average, the soup eaters reported that they felt "very full"
and "less hungry" than the participants in the snack group.
here for an interview with Dr. Barbara Rolls, author of Volumetrics,
an approach to
eating that helps satisfy hunger with fewer calories.
enough sleep. Recent research shows a link between obesity
and sleep deprivation. A study by researchers from the
University of Chicago found that "sleep
modulates a major component of the neuroendocrine control
of appetite". Or, in plain English, not getting enough
sleep can make you fat. Scientists have found that not getting
enough sleep can increase levels of a hunger hormone called
leptin and decrease levels of ghrelin, a hormone that makes
you feel full. Sleep deprived study subjects felt more hungry
on nights they got only 4 hours sleep compared to nights when
they were allowed to sleep up to 10 hours. Sleep deprivation
caused the study participants to crave carbohydrate rich foods
like ice cream and pasta.
refined grains. A number of recent studies have linked
the consumption of refined
grains to larger waist sizes (more belly fat), diabetes and
all you can eat buffets, so you don't eat all you can.
It is easier to control your portion sizes when you are served
a fixed amount of food.