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By V. E. Moody

Wondering why you can’t prevent overeating? It could be down to your hormones. By now, you probably know that hormones produced during sleep, leptin and ghrelin, play a key role in controlling appetite. But ghrelin may pose another problem if you’re trying to kick your overeating habit.

A study conducted by UT Southwestern Medical Center found that ghrelin doesn’t just trigger feelings of hunger. This hormone may prompt some people to keep eating foods that give them pleasure and satisfaction even when they’re feeling full. To better prevent overeating, you’ll need a few methods you can rely on.

Try These Tips to Prevent Overeating and Lose Weight More Successfully.

● Get More Sleep. Based on the research, the first obvious way to prevent overeating is to get those nightly 40 winks. A lack of sleep increases the production of ghrelin — and it also makes you feel tired, which can cause cravings. Dieters who are struggling to not overeat are more likely to fight fatigue and hunger with unhealthy foods such as sweets, caffeine, and refined carbohydrates.

Aim for six to eight hours of sleep each night to prevent overeating. If you’re having trouble sleeping, find more effective ways to manage stress, and make your bedroom a haven for slumber. You also shouldn’t use the computer late at night, watch TV in your room, or eat or exercise late at night.

According to the National Sleep Foundation, if you have trouble sleeping for more than three weeks, you should see a physician.

● Eat More, But Smaller Meals Each Day. You’ve probably heard this weight loss nugget from health and nutrition experts before. Well, there are good reasons behind it. Eating small meals throughout the day helps prevent overeating by increasing your energy and reducing hunger and cravings.

Plus, many people who are overweight suffer from type 2 diabetes. Doctors often advise eating five to six small meals a day for insulin to work more efficiently and to manage diabetes better.

● Practice Meditation. It may sound a little too Zen for some people, but mindfulness exercises can help to prevent overeating. Ghrelin increases when you’re stressed. But, several studies show that meditation promotes natural weight loss, and breathing exercises can help to overcome the mental urge to overeat.

Do deep-breathing exercises for 10 to 20 minutes each day, and try to slow down in your life to avoid overeating. For instance, be more thoughtful during simple activities such as washing your face, getting dressed, and especially when eating meals. You may find slowing down irritating at first, but keep trying it until it prevents you from overeating.

If you need help with meditation or living in a lower gear, there are numerous meditation CDs and DVDs on the market. Also, walking meditation, which is walking at a slow pace while deep breathing, can help prevent overeating.

Getting out of your overeating habit won’t happen overnight, so give yourself some time. Try to prevent overeating each day with better sleep, portion control and relaxation. If you are a compulsive overeater or binge eater — you eat until you are uncomfortable and suffer from guilt or shame — speak to your health care professional about joining an eating disorders program and other treatments.

SOURCE: Core Content Media
Word count: 539
Keyword density: 2.1%
Resource: UT Southwestern Medical Center news release, Researchers find clues to why some eat when full.

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Study suggests that drinking milk in the morning helps to prevent lunchtime hunger

If you’re anything like me, you probably get hunger pangs every day around lunchtime. This can lead to you gorging down more food than you actually need. So you have to put in more hours on the treadmill, or cut back on dinner later. But there may be a better solution.

A study published in the American Journal of Clinical Nutrition revealed that drinking fat-free milk in the morning will make you feel more full and help you to reduce your calorie intake at your next meal. On the other hand, drinking fruit drink in the morning didn’t have this benefit.

So just how effective was this calorie reduction due to drinking milk in the morning? A whopping 50 fewer calories, or about nine percent less food at lunch. Trust me, that’s no small amount. You’ve got to consider the long term.

Successful weight loss — losing weight and keeping it off — isn’t a quick fix. Just cutting out 50 calories a day can have a big impact in helping you reach your goal. Research shows that most Americans gain up to two pounds per year, which may come down to less than 100 calories per day. It’s easy to see why feeling full is essential.

According to the researchers, milk’s protein and lactose content, and the thickness of the drink all enhance satiety. Besides helping you to feel full, don’t forget that milk also contains conjugated linoleic acid (CLA), which helps your body to burn calories more efficiently.

Just make sure that you stick to fat free milk (which is called skim milk in some places), or at the very least, one percent milk. You can have three servings each day, as recommended by the Dietary Guidelines for Americans. One more tip: It’s worth the extra cost to buy organic milk.

Reference:
American Journal of Clinical Nutrition. 2009;90:70-75. Skim milk compared with a fruit drink acutely reduces appetite and energy intake in overweight men and women. Dove, ER, Hodgson JM, Puddey IB, Beilin LJ, Lee YP, Mori TA.

Source: Core Content Media
Type: Original article
Word count: 313

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