A dietary approach to lose belly fat

10 Ways to Reduce hunger on your way to a flatter belly

To give your potbelly the goodbye, exercise can do wonders. But let´s face it: you can exercise all you want, and it´ll make no difference if you continue stuffing your face with high-fat junk food. You need to tackle the belly at the mouth. Unfortunately, your appetite, like an unruly child sometimes throws a tantrum and demands more food. Against all reason, the cravings may even hit right after a large steak dinner. Or right out nowhere. Is there any rhyme or reason to these cravings? Scientists say yes. They´ve discovered that our appetites do indeed follow some underlying rules. Appetite they say, is turned on both by what´s happening outside of us—like whether someone´s just offered us a doughnut—and what´s happening inside our bodies—the biochemical signals between mouth, stomach, nervous system and brain. In one of the hottest new areas of research scientist are discovering that certain foods may tend to suppress that desire. New research points to at least 10 different ways you can control the urge to eat, whenever it strikes you.

1. Drown your hunger.  "Drinking generous amounts of water is overwhelmingly the number one way to reduce appetite". Says Prevention advisor George Blackburn, M.D., Ph.D., Chief of nutrition/metabolism laboratory at new England Deaconess Hospital, and associate professor at Harvard Medical school. A lot of water takes up a lot of room in our stomach. Making you feels full, Reducing the desire to eat. Water can Relieve the appetite in other ways. "Many people think they´re having a food craving, when in fact they´re thirsty", says Dr.Blackburn. So next time you get the urge to eat drink water instead. Aim for 64 ounces of fluid daily. Don´t gulp—sip 3 to 4 ounces at a time.

2. Graze sensibly  Mom always warned us not to snack before mealtime, to avoid ruining our appetite. But nowadays scientist, are rethinking mom´s advise. Grazing means nibbling small amounts of food frequently, instead of eating 3 large meals a day. Scientist who endorse grazing say it keeps your appetite down all day long and prevents bingeing. James Kenney, Ph.D., R.D., nutrition–research specialist at the Pritikin Longevity Center in Santa Monica California, believe that grazing suppresses the appetite because it keeps insulin levels steadier and lower than eating large meals, especially one that´s sugary and high in fat, stimulates the body to produce higher levels of insulin. To remove all of those access sugars and block the release of fats into the blood stream. smaller, more frequent meals, on the other hand, keep insulin and blood sugar levels stable, so the brain doesn´t signal an urgent need for fuel.

3. Soup it up.  A lot of research over the years suggest that soup has the ability to turn off appetite with far less calories than many other foods. In a study at John Hopkins University, research compared soup with other appetizers to see which most effectively dimmed the desire to eat. They invited 12 men to lunch for two weeks. On different days, the men received different appetizers of tomato soup, Muenster cheese and crackers or fresh fruit. Calories in each appetizer portion were equal. Then the men were given a main course to eat. Result: Tomato soup was most satisfying appetizer. It beat all the others in reducing the number of calories of the entrée that were consumed. The least satisfying appetizer: cheese and crackers. Soup reduced later calorie intake by 25% compared with crackers and cheese. The researchers aren´t sure just why soup is so satiating. The key may be the large volume of space soup takes up in the stomach. Also, most of soup´s calories come from carbohydrates rather than fat, and carbohydrates are more satisfying to the brain.

Read Tom Venuto Fat Burning Secrets of the World´s Best Bodybuilders and Fitness Models. Tom is an NSCA–certified strength and conditioning specialist, lifetime natural bodybuilder. After reading is book I was able to reduce my body fat percentage from 34% to 16% in only 10 weeks and I now maintain a 10%-11% body fat percentage year-round. Joe A  Start losing fat now

4. Eat more complex carbohydrates.   A few years ago, potatoes and pasta were forbidden among dieters. We were encouraged to dine on hamburger ( without the bun ), with a side order of cottage cheese ( nestled on a lettuce leaf ). Since then , High-protein, low-carbohydrate schemes have been debunked as un healthy, ineffective in the long run and even potentially dangerous. Foods like rice, potatoes, corn and pasta that are high in complex carbohydrates and low in fat have made a big comeback. Among their many virtues for weight watchers is their powerful ability to satisfy with fewer calories. Scientists offer a variety of fascinating theories to explain the appetite–quenching effect of high–carbohydrate, low–fat food. One hypothesis has to do with our body´s primary fuel source, glycogen, a form of carbohydrate stored mostly in the liver and muscles. The body can store only a couple of thousand calories of glycogen at a time, compared with over 100,000 calories that can be stored as fat. High–fat food, don´t switch off the "eat" message as effective as foods that are high in carbohydrates, say Dr. Kenney. That´s because dietary fat can not be converted into glycogen, and glycogen ( particularly that stored in the liver ) appears to trigger the hunger signal to turn off. Carbohydrates on the other hand, are quickly converted to glycogen, so they shut the hunger signal more quickly. For example, take one ounce of potato chips versus a whole potato. Each has 106 calories, but which is more likely to fill you up? Obviously, you end up eating a lot more calories from potato chips, loaded with fat, Than from a baked potato spud ( whose calories come primarily from carbohydrates ) before you feel satisfied. Additionally, if those carbohydrates are derived from whole grains, fruits, vegetables and beans instead of over processed sugars and starches, they refuel glycogen levels without over stimulating insulin levels. What´s more Dr. Kenney adds, carbohydrates are digested and stored less efficiently than fat. "That means the metabolic rate goes up more when the body is metabolizing carbohydrates than when it´s metabolizing fat. A higher metabolic rate produces more body heat, which is associated with reduced appetite. And according to my theory, whatever heats you up slims you down." There´s yet another theory about why carbohydrates dim the appetite. It has to do with the connection between carbohydrates and the brain chemical serotonin. Serotonin is a mood enhancer, and a lack of serotonin is linked to depression. The fact that many depressed people are also overweight has led some scientists to investigate the possibility that lack of serotonin stimulates food cravings, while boosting serotonin levels reduces appetite. They´ve discovered that carbohydrates seem increase brain levels of serotonin and reduce appetite. But this research is still in the early stages, Says Thomas Wadden, Ph.D., director of the center for health behaviour at Syracuse University in New York. Whatever the reason for carbohydrate´s satisfying effect, it is effective. Nutritionists recommend 6 to 11 daily servings of 100% whole grains like bread, cereal and pasta. It may take about 20 minutes from the time you eat complex carbohydrate until the hypothalamus turns off your appetite. So if you´re going out for dinner and concerned that you may overeat, try a high–carbohydrate, low–fat preload about 20 minutes before the rest of your meal. Order whole–wheat bread ( without the butter ), soup with noodles or brown rice, or even a small serving of pasta ( 100% whole wheat ). You´ll end up eating less.

5. Say si! To Spicy foods.  Have ever binged on a huge plate of spicy food like Mexican, Thai, Szechuan or Indian fare? It´s nearly impossible. Those foods seem to quiet the appetite better than bland type. On possible reason: "The flavour is so intense that we don´t need as much", Says Maria Simonson, Ph.D., Sc.D., director of health, weight and stress clinic at John Hopkins Medical Institution in Baltimore. Spicy foods also speed up speed up your metabolism, says Dr. Kenney. When people eat hot chilli, they often sweat, a sure sign of increased metabolic rate. And the faster the metabolic rate, the more heat produced by the body. Remember what warms you up slims you down.

6. Feast on fiber.  Satisfaction begins in the mouth, and fibrous foods provide robust mouthfuls that must be chewed thoroughly. It´s a way natural to slow down eating, and eating slower means eating less the extra time lets the body know it´s receiving fuel and doesn´t need much more. Fiber also takes up a lot of room in the stomach, and increased stomach volume reduces appetite. So the stomach feels fuller longer. Soluble fiber, best known for its cholesterol cutting abilities, also dampens insulin response. Normally, after a meal, insulin levels rise to help metabolize sugar and fat. But soluble fiber keeps levels lower after a meal. Richest source of soluble fiber include barley, oat products, beans apples, citrus fruit and root vegetables like beets, carrots, potatoes, yams and sweet potatoes. Foods high in fiber also tend to have fewer calories in every bite.

7. Eat simple.  Your Friends mother has invited you to dinner and she´s eager to please. There´s freshly baked bread, a shrimp appetizer, a roast beef entrée, a potato side dish, rice pilaf, noodles, fresh corn, broccoli and raspberry pie, chocolate truffles and frozen yogurt. You want to try a little of everything. Unfortunately this may translate in to a lot of food. Now imagine this: Instead of the multicourse feast, she serves a simple dinner of salad, a one-pot chicken and rice casserole, with raspberry pie. How likely is it that you´ll over eat? Much less. Serving a wide variety of food at one meal can cause you to eat much more, says Dr. Wadden. That´s because each different food has it´s own satiety level. So after you have had as much shrimp as you want, you may still crave the roast beef. After the bread, you´ll still want to try the potatoes, noodles and rice. And of course, it´s nearly impossible to resist just a taste of every desert. So limit entrees and side dishes to one each at every meal. And look for enjoyable on–pot meals.

8. Outbike your appetite.  Got the munchies? If you´ve already tried a glass of water or high carbohydrate, high–fiber snack, but they didn´t do the trick, take a walk, ride an exercise bike or do some other activity. Regular exercise reduces the appetite, in part by modifying the insulin response, which reduces the upward spike that has been associated with increased appetite. Exercise helps control blood sugar, leading to a steady state associated with fullness. Aerobic exercise reduces the appetite in the short run, says Dr. Kennedy, perhaps because it heats up the body. Not many people can eat a lot after exercise( we´ll offer some samples routine exercise later).

9. Ask yourself why?  Before you eat, ask yourself why do I want to eat. It may help you realize that it has nothing to with hunger. Emotions are a major reason people eat. Eight–five percent on my patients have psychological reasons for overeating, Says Dr. Simonson. And one of the major reason is stress. Stress makes you more quickly than anything else. Some people who are stressed out go for soft, creamy, comfort foods, like mashed potatoes with plenty of butter. Or they want baked foods, like milk and cookies. If you are turning to food in response to bad feelings. It´s important to develop a strategy to feel better, Says Dr. Simonson. Before you eat, ask yourself, How I´m I feeling about my self right now? What´s happened this week to upset me? Am I eating because I´m hungry or because I´m upset? Anti stress measures, from counselling to yoga, can help fell better and eat less.

10. Know your own trigger.  The sound and smell of sizzling sausage. The crunchy texture of popcorn. The smell, sight, sound and even texture of foods are the most powerful triggers we have to eat and to overeat. So eliminate the temptation by banishing fattening foods from the house. Our eating is so dependent on external cues that just seeing food makes us want to eat, Says Dr. Simonson. If some one in the family has to have sweets or high–;fat foods, ask them to hide them from you. Dr. Simonson´s team has even found that, slow, soft music makes people eat more slowly, take smaller bite and even enjoy the food more. It tastes better, Says Dr. Simonson, because when you eat slowly you really smell the food and the odour enhances flavour. Keeping a food record can help you identify these kinds of cues. For couple of days, write down everything you eat and try to recall what made start thinking about food whether it was an advertisement or an emotion or an aroma. That helps you outthink a craving next time it happens.

Read Tom Venuto Fat Burning Secrets of the World´s Best Bodybuilders and Fitness Models. Tom is an NSCA–certified strength and conditioning specialist, lifetime natural bodybuilder. After reading is book I was able to reduce my body fat percentage from 34% to 16% in only 10 weeks and I now maintain a 10%-11% body fat percentage year-round. Joe A  Start losing fat now

Following these 10 steps combined with 4 days per week of cardio and some resistance training will help you lose belly fat.


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