Loose Belly Fat
7 Strategies to Satisfy Hunger and Lose Belly Fat
Loose Belly Fat Fast
Recently, Cornell University researchers asked a group of people a simple question: “How do you know when you’re through eating dinner?”
The answer might seem obvious. After all, doesn’t everyone push the plate away when they feel full? Well, no. The leanest people do, according to the scientists, but people who are overweight rely more on what are known as “external cues.” For example, guys packing a few extra pounds tend to stop eating when . . .
- Their plates are clean.
- Everyone else in their group is finished.
- The TV show they’re watching is over.
Unfortunately, these cues have nothing to do with how they feel physically. “People’s brains are often out of touch with their bodies,” says C. Peter Herman, Ph.D., a University of Toronto expert on appetite control. “And when eating becomes mindless, overeating becomes routine.”
The key player in all of this appears to be a region of your brain called the left posterior amygdala, or LPA. This area monitors the volume of food in your stomach during a meal. Fill your gut to a comfortable level, and the LPA tells your brain to drop the fork. Trouble is, it delivers that information at dial-up speed in a DSL world. “Many men consume calories faster than their bodies can say, ‘Stop!’” explains Herman. “So they look to external cues to guide their consumption.”
The bottom line is this: To shrink your gut, you need to start listening to it. We’ve scoured these science and tapped the top experts to help you learn how to do just that. Use these seven simple strategies, and you’ll fill up without filling out.
Strategy 1: Sit Down to Snack
Turns out, the trappings of a formal meal make you think you’re eating more than you actually are—and that may boost satiety levels. A 2006 Canadian study found that when people ate lunch while sitting at a set table, they consumed a third less at a later snack than those who ate their midday meals while standing at a counter.
Think of it as the Zen of eating: “If you treat every dining experience with greater respect, you’ll be less likely to use your fork as a shovel,” says sports nutritionist and behavioral psychotherapist Lisa Dorfman, M.S., R.D. “And that includes snacks as well as your three squares.”
Strategy 2: Turn Off the Tube
University of Massachusetts researchers found that people who watched TV during a meal consumed 288 more calories on average than those who didn’t. The reason: What you’re seeing on television distracts you, which keeps your brain from recognizing that you’re full.
Strategy 3: Slow Down and Savor
“Pay close attention to those first three bites, which people usually wolf down due to excitement,” says Jeffrey Greeson, Ph.D., a health psychologist at Duke Integrative Medicine. In fact, mimic a food critic: “Examine the food’s texture, savor the flavors in your mouth, and then pay attention and feel the swallow,” he says. “Psychologically, this form of meditative eating boosts satiety and promotes a sense of satisfaction for the entire meal.”
While you’re at it, try spicing up relatively bland fare, such as scrambled eggs, with hot sauce or smoked paprika. “Hot, flavorful foods help trigger your brain to realize you’re eating,” says Dorfman.
Strategy 4: Take a Bite, Take a Breath
University of Rhode Island researchers discovered that consciously slowing down between bites decreases a person’s calorie intake by 10 percent. “Breathing helps you gauge how hungry you are, since it directs your mind toward your body,” says Greeson. “It’s also quite practical, since you can do it throughout a meal and not draw attention to yourself in a social situation.”
Strategy 5: Don’t Share Your Food
Researchers at the State University of New York at Buffalo observed that men who ate with a group of buddies downed 60 percent more calories than when they ate with a spouse or girlfriend. That’s because people often match their intake of food to that of their dining partners.
Of course, you shouldn’t have to sit home on guys’ night out. Choose one reasonable entrée for yourself, and skip the communal foods—bread, nachos, wings, and pizza, for example—which encourage you to take your eating cues from pals.
Strategy 6: Keep a Food Journal
It’s an effective way to remind yourself how much you’re eating over the course of a day. But it doesn’t need to be complicated: University of Pittsburgh scientists found that dieters who simply wrote down the size of each meal (S, M, L, XL) were just as successful at losing weight as those who tracked specific foods and calorie counts.
One useful addition: Detail the motivation behind your eating habits. “Were you really hungry or just blowing off steam before bedtime? Recognizing that you weren’t feeling true hunger reinforces the idea of listening to your body,” says Dorfman. Read more
Diet Pills That Work
Do Any Fat Loss Diet Pills Really Work?
- Diet Pills That Work And Are Safe
If there were one industry out there that could be used to encapsulate the very definition of the word “marketing hype”, weight loss supplementation would be it. This includes fat loss diet pills.
I honestly don’t know of any other market out there filled with more fairy tale logic, exaggerations and flat-out lies than this one.
I honestly don’t know of any other market out there filled with more fairy tale logic, exaggerations and flat-out lies than this one.
I honestly don’t know of any other market out there filled with more fairy tale logic, exaggerations and flat-out lies than this one.
I honestly don’t know of any other market out there filled with more fairy tale logic, exaggerations and flat-out lies than this one.
Promoting an endless array of “magical” fat loss diet pills, powders, creams and teas to entice your interest, those in the fat burning supplement industry seem to be willing to do just about anything to get their hands on your hard-earned money.
All they have to do is use fancy terms like “clinically proven”, “patented”, “scientifically formulated” and “research proven”… slap some ingredients together in a fancy bottle… place a grossly excessive price tag on it… place it on the shelves… and people will continue to fork over their cash.
Does it matter if these fat loss diet pills and other weight loss products actually work? No.
Does it matter if there is concrete research to support their effects? No.
Does it matter if there is any logical basis whatsoever for their claims? No.
As long as there is a compelling advertisement and an uninformed consumer willing to take the bait, this unfortunate situation will continue to perpetuate itself over and over again.
People will continue to spend billions of dollars on garbage, like fat loss diet pills, every single year, and the “geniuses” at the top of the ladder will continue to reel in the dough without ever delivering on their promises.
Am I going a bit over the top? Am I exaggerating to make my point stronger?
Not in the least.
Let me make one thing clear here…
There is not a SINGLE weight loss supplement product (including fat loss diet pills) available in the WORLD that could ever take the place of a proper fat loss training approach and nutritional program.
If your goal is to burn body fat and achieve a lean and defined body, then an intelligent workout routine and diet is the only way to get there. There are no shortcuts to any place worth going, and the notion that the “secret” to rapid fat loss lies in fat loss diet pills or powder is completely and totally false.
Does this mean that I am totally against the use of fat loss diet pills and other fat burning supplements? No.
However, it’s very important that you see them for what they are: a very small additional boost that should be used in conjunction with a consistent workout plan and proper diet.
In addition, it’s also important that you understand that the majority of the fat loss diet pills you see lining the shelves ARE a waste of money, and that only a select few are really worth bothering with.
There are literally hundreds, if not thousands, of specific fat loss diet pills available for use, but throughout my research I can count on one hand those that I really feel are worth trying out.
Here are 3 fat loss diet pills that I feel might be worth experimenting with, as a small addition to your overall program…
(Make sure to consult your physician before using any of the fat loss diet pills I’m about to discuss, as individuals with certain pre-existing medical conditions should not use them.)
Ephedrine/Caffeine
Although these are two separate types of fat loss diet pills, ephedrine and caffeine appear to have synergistic effects when used in combination with one another.
EC combinations increase thermogenesis within the body (the rate at which calories are burned as heat) as well as the metabolic rate. They are also a powerful energy-increasing combination that can be used as an effective pre-workout or pre-cardio stimulant.
The most commonly used dosage is to consume caffeine and ephedrine in a ratio of 10:1, meaning that you should be ingesting 10 times as much caffeine as compared to the amount of ephedrine. A typical dosage is 15-20mg of ephedrine coupled with 150-200mg of caffeine consumed 2-3 times daily.
Green Tea Extract
A very rich source of a powerful antioxidant known as “ECGC”, green tea extract also appears to have a thermogenic effect in the body, but via different pathway than EC supplements.
It does so without increasing the heart rate or blood pressure, which is an added benefit for those who want to avoid the “jitters” that are a common response to other stimulants.
When purchasing green tea extract in pill form, look for products that are standardized to contain a minimum of 90% polyphenols and 55% EGCG. In order to derive all of the fat burning and energy enhancing benefits of green tea extract, aim to consume about 200-400mg of EGCG daily.
Yohimbine
Derived from the bark of a tree growing in West Africa, yohimbine is an alkaloid that appears to accelerate fat loss by increasing lypolysis during exercise.
It also appears to specifically target stubborn fat areas such as the hips, butt and thighs due to its effects on the “alpha adrenoreceptors”, which are present in high numbers on the lower body.
Yohimbine appears to be effective when used in conjunction with EC combinations. If you are not supplementing with an EC combination then it probably has little use. If you would like to give it a try, start by reducing your ephedrine/caffeine intake by 40-50%, and try adding in just 10mg of yohimbine to start.
These are a few examples of specific fat loss diet pills which just may prove to be a useful addition to an effective fat loss approach. Read more
