5 ways to keep control over your hunger during the day.

5 ways to keep control over your hunger during the day.

There are a number of things that can derail your diet, but all potential pitfalls usually come back

to the same root sensation: Hunger!

Controlling your appetite and keeping your hunger subsided is one of the hardest things to do

when it comes to getting results. Here are 5 ways to tame your appetite – for good!

#1: EAT YOUR BREAKFAST

o-breakfast-healthy-facebook

Eating breakfast within about 30 minutes of waking up can have a significant impact on how much

you eat and how hungry you are the rest of the day.By the time you wake, your body has probably

gone without food for about 6 to 8 hours, so skipping breakfast will just prolong the time your body

has received any fuel. Deciding what to eat is pretty simple – protein like whole eggs and a

complex fibrous carb like oatmeal are a great start. Protein provides your muscles with amino

acids,while oatmeal provides a source of satiating fiber.

#2: FIBER IT UP

healthy-diet

Keeping your hunger subsided between meals is a lot easier with a diet that is high in fiber. Fiber

helps slow down gut digestion, allowing for a slow sustained release of nutrients into the blood

stream. The recommended daily intake of fiber in a man’s diet is 38 grams per day. This can be

accomplished by eating fiber rich green veggies like broccoli, kale, cauliflower and spinach, along

with whole grains like oatmeal and non-starchy root veggies like squashes and sweet

potatoes.Eating a diet high in fiber not only helps keep blood sugar balanced, it also helps clean

out the intestines by reducing toxins and estrogen-like compounds that can have a negative impact

on your hormon levels.

#3: EAT REGULARLY

regulareatin

At one time, eating regularly was thought to help increase metabolism but this is not true. The real

benefit of eating regularly is that it helps keep your blood glucose levels balanced. When your

blood sugar levels are in-check, cravings and hunger are kept to a minimum. For optimal results,

eat 5 to 6 meals daily about 3 hours apart. Be sure that each meal provides a source of satiating

protein fibrous veggies, and at least 2 to 3 of those meals should provide a source of complex

carbs like brown rice or whole grains.

#4: CUT OUT SUGAR AND ALCOHOL

alcohol-guidelines

Sugar raises blood glucose levels and causes a release of insulin,which clears the sugar from the

blood to be stored in either fat or muscle. This action results in an immediate drop in blood sugar

levels, and subsequent increase in hunger and cravings! Alcohol isn’t much better. Drinking alcohol

causes your body to switch from metabolizing food to metabolizing alcohol, ceasing other

processes like fat burning and muscle building. It can also have a serious impact on your sugar

cravings! Blood sugar levels can drop, since your body can’t metabolize carbs because it is too

busy processing alcohol. Cut these two toxins out of your diet if you’re serious about results.

#5: DRINK MORE WATER

five water glasses being filled in descending order

Keeping yourself hydrated is perhaps one of the easiest ways to reduce your appetite and keep

hunger in control. Dehydration can often be misinterpreted as hunger. Avoid dehydration altogether

by drinking at least 3 to 4 liters of water every day. Drinking plenty of water can also ensure your

food is being processed properly, your metabolism is running optimally and those nutrients your

muscles need are getting delivered.The best time to drink water is before your meal or at least 2

hours after the meal when it has completed the food digestion When you drink during the lunch or

just after,the gastric juices thereby loose their activity,delaying the digestion and feels bloating for

several hours!

Kostas Mitsaris on sabinstagramKostas Mitsaris on sabfacebookKostas Mitsaris on sabemail
Kostas Mitsaris
Personal Trainer at supertrainer.gr
Kostas Mitsaris was born in Athens in 1964 and has two children, Kelly and George. In 1981 he graduated from the Athens 6th Senior High School and in 1987 from the Athens Sports Academy with a major in basketball.

In 1985, while he was still studying, Kostas set up the women’s section of the then newly-opened Gold’s Gym in Ilioupoli, where he worked as a fitness trainer until 1988. In 1992 he obtained a certified personal trainer and sport and fitness nutritionist diploma from the College of Marlboro in New Jersey, USA.

Upon his return to Athens, Greece, he resumed his personal training sessions with clients and, at the same time, served as the representative of the sports supplement and nutrition product company Vitalife for a period of three years.

In 1995 he obtained a lifeguard diploma and, meanwhile, opened the Extreme Sports Centre and, of course, continued to provide personal training sessions.

In 1997 Kostas completed a first aid and cardio-respiratory resuscitation seminar at the Evangelismos hospital in Athens.

In 1999 he obtained a diploma in canoe and kayak training as well as a rafting guide permit.

Between 1998 and 2002 he worked as an independent personal trainer at the Joe Weider gym in Alimos then at the gym Overall in Alimos from 2002 to 2004, as well as at Gym Tonic in Glyfada occasionally.

Between 2000 and 2003 he participated in seminars on post-surgery and post-injury sports rehabilitation and muscle strengthening for athletes in the cities of Nice, Budapest and Madrid.

Kostas has written articles on fitness and nutrition for the English-language Athens-based newspaper Athens News and the Greek magazine Fit for Fun.
Kostas Mitsaris was born in Athens in 1964 and has two children, Kelly and George. In 1981 he graduated from the Athens 6th Senior High School and in 1987 from the Athens Sports Academy with a major in basketball. In 1985, while he was still studying, Kostas set up the women’s section of the then newly-opened Gold’s Gym in Ilioupoli, where he worked as a fitness trainer until 1988. In 1992 he obtained a certified personal trainer and sport and fitness nutritionist diploma from the College of Marlboro in New Jersey, USA. Upon his return to Athens, Greece, he resumed his personal training sessions with clients and, at the same time, served as the representative of the sports supplement and nutrition product company Vitalife for a period of three years. In 1995 he obtained a lifeguard diploma and, meanwhile, opened the Extreme Sports Centre and, of course, continued to provide personal training sessions. In 1997 Kostas completed a first aid and cardio-respiratory resuscitation seminar at the Evangelismos hospital in Athens. In 1999 he obtained a diploma in canoe and kayak training as well as a rafting guide permit. Between 1998 and 2002 he worked as an independent personal trainer at the Joe Weider gym in Alimos then at the gym Overall in Alimos from 2002 to 2004, as well as at Gym Tonic in Glyfada occasionally. Between 2000 and 2003 he participated in seminars on post-surgery and post-injury sports rehabilitation and muscle strengthening for athletes in the cities of Nice, Budapest and Madrid. Kostas has written articles on fitness and nutrition for the English-language Athens-based newspaper Athens News and the Greek magazine Fit for Fun.

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