3 Simple Steps to Eat Less Tomorrow
Go To Bed an Hour Earlier
Sleep deprivation is an epidemic says the CDC and several other studies. One of the effects of too little sleep is that It throws your hormones out of whack. It stimulates the appetite hormone, ghrelin, while the signal of fullness, leptin, to your brain is inhibited. There is also recent evidence that endocannabinoids, the same receptors that give marijuana smokers the munchies, are activated when you get less than 7 hours of sleep.
There are lots of studies comparing diet and exercise, different types of exercise, and low carb vs. low fat diets. But nobody ever compares an extra hour of sleep with an hour of exercise. I'm certain that considering the fact that most of us are chronically sleep-deprived along with all the effects of sleep would on hunger, sleep would win hands down.
Eat Ancient Grains
Why exactly are whole grains good for you? They retain the bran, endosperm, and germ that are stripped away from refined grains. This gives them more phytonutrients and antioxidants than the refined grains in many breakfast cereals. They also have a higher content of protein and fiber.
Studies show that eating whole grains raises your good cholesterol and lowers the bad LDLs and triglycerides. They also confer a lower risk of death from cardiovascular disease.
These nutritional and health advantages can be multiplied by eating so-called ancient grains, whose genome and composition hasn't changed in thousands of years. Some of these grains have significantly higher fiber and protein content than their modern counterparts.
Fiber and protein slow digestion time and dampen your insulin response, so they have a beneficial effect on hunger. Without the insulin spike and blood sugar crash typically caused by refined grains and sugar, you appetite stays in check longer.
Whole grains also have a hearty nugget-y mouth feel and full-belly sensation. This is important in taming the psychological component of hunger, which responds to a wide variety of external and internal environmental cues.
Swap Your Cardio for Intervals
If you're still doing slow cardio, get with the program - Intensity is now the name of the game in fitness.
Brief, high intensity intervals give you all the benefits of hours of cardio, without the time commitment. Plus, there is evidence that old-school slow cardio makes you hungry, and may actually cause you to burn fewer calories for the rest of the day.
An added benefit of intervals is that it can kick your metabolism up a notch. Since you burn 70-80% of your total calories in the resting phase of metabolism, the effect on fat loss can be substantial.