Here's How You Can Control Your Appetite

TRIBUNNEWS.COM - Trying to lose weight a few pounds? Nutritionist Fiona Hunter gives 10 ways to control the appetite, so eat only as much as needed.
* Start the meal with a salad or soupSalad or soup will help fill your stomach and take a bit of your appetite, which means it will tend to overeat at the next session. In one study, respondents were given food with the same number of calories in solid food and the soup. When administered in the form of soup, they say feel full longer. The researchers found that participants who ate soup, just eat less at subsequent meals.
* Choose smart snacksThe more you feel hungry and need to eat, so will the longer feeling of fullness. The best way to avoid over-hungry is to eat every 3-4 hours with some healthy snacks. Protein-rich snack (such as yogurt or hard boiled eggs) or foods rich in fiber (like oatmeal or fruits) are the best choices and make you feel full longer.
* Expand the proteinEat with slightly larger portions of protein sources such as meat, fish, shellfish, eggs, and low fat dairy products (eg skim milk, cottage cheese, low fat yogurt).
* Turn off the TVOne study published in the American Journal of Clinical Nutrition found that when people watch a detective story while eating, they ate 13% more calories than a meal without interruption.
* Fulfill dietary fiberOne of the reasons why the F-Plan diet is so popular because fiber-rich foods are more widely consumed. Choose whole grain bread, brown rice instead of white rice. Try also to add beans, salad, vegetable stews, and soups.
* Choose foods that require time and effort to eatCorn on the cob, salad, or fish with edible bones are not in a hurry, and will force you to eat more slowly, so that makes you feel full longer.
* Eat more fruits and vegetablesHigh water content in fruits and vegetables will help to make more satisfied.
* Drink before mealsTry drinking a glass of water or vegetable juice, 10 minutes before you sit down to eat.
* Take your timePut your knife and fork on the table in between each mouthful. Chewing food slowly before taking a second bite and focus on what you eat, you eat to help slow down the process. When you eat slowly, it will feel full longer.
* Eat an apple before a meal
 In a penleitian in Washington, 346 people were asked to eat an apple, 20 minutes before eating. Without making other changes in their diet, participants lost an average of approximately 9 kg for 3 months. The researchers feel that apples help increase feelings of satiety, which means they will not eat much at the next mealtime.